'Rice-zempic': Another viral gimmick or genuine weight-loss aid?
Key Takeaways
‘Rice-zempic’ is the latest weight-loss hack trending on TikTok.
Experts say there's no scientific evidence supporting its effectiveness for weight loss, and consistent use could lead to health issues down the line.
When it comes to losing weight, quick fixes and semaglutide dupes remain poor choices compared with a balanced diet and regular exercise.
TikTok users have been buzzing about “rice-zempic,” a drink that some claim mimics the effects of semaglutide, the injectable GLP-1 RA medication for treatment of type 2 diabetes that has become popular off label for weight loss.
Rice-zempic is a simple concoction of uncooked rice, water, and lime juice, and the opaque white drink is said to help some lose up to two pounds per day, although results have varied among users.[]
Many influencers say it is an affordable and accessible substitute for Ozempic, which costs around $935 per month and requires a prescription.[] But does this claim hold water?
A recipe for weight loss?
According to Renee Simon, RDN, "Rice-zempic is not harmful in and by itself. It's just starch water and relatively low-calorie. But it also has little fiber or nutrients, and it won't likely curb appetite."
Related: This viral drink mimics Ozempic—or does it?Although the ratio of the drink’s ingredients vary, the recipe looks something like this:[]
Combine 1/2 cup white rice (uncooked and without rinsing) with 3/4 cup of warm water
Let steep for 2-10 minutes
Strain out the rice, pouring the liquid into a cup
Add juice from half a lime or lemon
In a landmark 2008 study, lemon polyphenols were linked to less weight gain and improved fat metabolism in mice—a finding that seems to still linger today as people continue to add citrus juice to their water in an attempt to suppress their appetite or stimulate weight loss.[] But the study focused on mice, not people, and those mice were consuming lemon rinds, not juice.
Although citrus juice provides vitamin C, it has not been shown to have any properties which would create an Ozempic-like effect on the human body. And while rice water can provide a bit of caloric energy from its starch content, no clinical studies suggest it significantly impacts weight loss in the same way anti-diabetic medications like Ozempic do.[]
Experts argue people should approach weight loss through well-rounded nutrition, hydration, exercise, and calorie counting. Quick fixes like rice-zempic often overlook these fundamentals, which are crucial for sustainable weight loss. "Malnutrition, muscle wasting, and rapid weight loss can all cause problems down the line," Simon tells MDLinx, “including reduced fitness and metabolism.”
Investigating the claims
Health experts acknowledge the drink might help with feelings of fullness, which could lead to eating less. Rice water is low in calories and could help people feel fuller before meals—though this may simply be related to proper hydration. Additionally, the starch in rice water might expand in the stomach, temporarily promoting satiety.[][]
By comparing Ozempic and rice-zempic, TikTokers are misleading their followers, as the rice-based drink has no hormonal effects on the body, and does not stimulate receptors similar to Ozempic.[]
This is the latest case demonstrating how TikTok and other social media platforms have a powerful influence on health trends, which amplify unverified claims. The viral conversation on rice-zempic is a prime example of how quickly misinformation can spread, with users claiming this homemade drink is a cheaper alternative to the popular weight loss drug, influencing thousands of desperate dieters to try it.
The allure of a quick fix
This phenomenon isn't new. Weight loss fads, in particular, are especially virulent. The allure of an easy and cost-effective weight loss solution is tempting, especially in a society with body image issues and a strong desire for quick fixes.
However, without scientific validation, these trends can mislead people and potentially cause harm if they replace evidence-based practices with unproven methods. At the very least, they may waste time and disappoint those who try them.
Clinicians may want to educate patients about the potential risks of following unverified health trends. Rice-zempic may not be harmful in small quantities, but it doesn't offer the comprehensive and sustainable benefits required for effective weight loss.
As Simon points out, "Malnutrition, muscle wasting, and rapid weight loss can all cause problems down the line." The role of healthcare providers is crucial in dispelling myths and guiding people toward safe and effective weight management strategies.
What this means for you
For clinicians, it's important to guide your patients toward evidence-based practices. While patients might be intrigued by viral trends like rice-zempic, emphasizing the importance of a balanced diet and regular exercise is key. Encourage patients to scrutinize such trends critically and remind them that sustainable weight loss doesn't come from shortcuts.