Welcome back to the blog, health enthusiasts! Today, I am diving into a viral TikTok trend some creators have dubbed “ricezempic” due to the alleged weight loss benefits of this trend. It is basically rice water with lemon or lime juice first thing in the morning. This simple practice has gained popularity for its potential weight loss benefits. But is there any scientific evidence to back it up? Let’s find out!
Today I am going to:
- Walk you through what the rice water trend is.
- The recipe for this viral rice water.
- Research related to this rice water trend.
As you know, if you’ve been reading this blog for a while or if you listen to my podcast, I discuss all things weight loss, body transformation, exercise, mindset, inner healing, and spiritual growth. I have also tried all the things when it come to weight loss, because, frankly it has always been really difficult for me to lose weight. My body seems to resist it every step of the way and I’ve given up finding a doctor that will actually help me get to the bottom of why this is. So, I am my own guinea pig. I have been studying exercise, fitness, nutrition, and weight loss for over 30 years.
About seven years ago I was in a coaching program and I lost 55 pounds and have kept it off and maintained a healthy lifestyle since. I moved from my lifelong home in California to Montana almost two years ago. At the time, I was following macro tracking and was also avoiding a fairly long list of foods I tested sensitive to. I was also following a different fitness program emphatic on weight lifting and little to no cardio. Despite continuing to follow this plan for a year during and after my move, I gradually started to lose tone and gain weight.
I thought it may have been hormonal so I tried a supplement to balance hormones, which resulted in a 20 pound weight gain in a month, without any changes in diet or exercise. I quickly dropped the supplement and I was able to lose the 20 pounds it caused me to gain (though it took me almost 8 months). I did this by ditching the program I was doing, and going back to what I know works best for me, which is the nutrition plan I have shared on this blog and podcast, coupled with 5-6 days of weightlifting and cardio. However, I am still finding it difficult to get back to where I was before the move and I realized some of what may be happening is effects of stress from all the major changes I have been going through in the past two years.
I have basically been living what feels like one giant, never-ending tower moment. It has been change upon change. And while I continue to do all the things to manage my stress, I am also still stuck with my weight loss. So when I saw this trend on TikTok and the results some creators have shared, I was like “what do I have to lose?” So, I did some research and started adding this in the mornings. I am only on day two as of this writing, so I don’t have anything to share in terms of results yet. But, let’s get into what this trend is and what research says about it.
What is the “Ricezempic” trend? It is basically drinking rice water with lime (or lemon) first thing every morning, on an empty stomach. Some creators who have been sharing about it are getting quite impressive results. One woman has lost 11 pounds in 7 days, which is astounding.
Rice water is the starchy liquid left after soaking or boiling rice. This traditional remedy has been used in various cultures for its health and beauty benefits. When combined with the juice of lemon or lime, it creates a refreshing and potentially beneficial morning drink. Now, I have already been drinking hot water, lemon juice, and fresh ginger root every morning, so I have just added the rice into the mix to try this trend. So, how do you make this miraculous weight loss drink?
The Recipe: Here’s a straightforward recipe for you to try:
- Ingredients:
- 1/2 cup of rice (white or brown)
- About a cup of hot water (I use enough to more than cover the rice and then a little more)
- Juice of half a lemon or lime
- Instructions:
- Boil water, then pour over rice and let it soak for 5 minutes.
- Strain the rice water into a cup and throw out the rice.
- Add the juice of half a lemon or lime to the rice water.
- Stir it a bit.
- Drink it fresh, on an empty stomach first thing in the morning.
Potential Health Benefits:
- Hydration and Electrolytes: Rice water contains essential minerals like potassium, magnesium, and phosphorus, which can help maintain electrolyte balance and hydration.
- Digestive Health: The starches in rice water may act as prebiotics, supporting the growth of beneficial gut bacteria and improving digestion.
- Antioxidants and Vitamin C: Lemon or lime juice adds a dose of vitamin C and antioxidants, which can boost the immune system, reduce inflammation, and promote healthy skin.
- Weight Loss Support: I didn’t find much in the way of evidence to support a link between rice water and weight loss, but I did find some information that sheds light. First is that rice water has soluble fibers such as oligosaccharides, which aid in digestion and help you feel fuller longer. Two, some studies have found rice water may aid in weight loss due to inositol, a compound in rice water may help regulate metabolism and improve insulin sensitivity. This kind of supports the catchy name TikTok creators have coined for it “ricezempic.”
Third, is the ties to and uses in ayurveda, which is an ancient holistic healing system originating in India. There is an ayurvedic spiced rice water that has been in use for centuries. It is essentially the same recipe, but also incorporates spices such as ginger and cinnamon, which are also shown to have metabolic boosting benefits.
Scientific Evidence: Although specific research on rice water with lemon is limited, studies on the individual components provide some insight:
- Rice Water: A study in the Journal of Nutritional Biochemistry found that rice water contains bioactive peptides with antioxidant properties. So what the heck are bioactive peptides, you wonder. According to the National Institutes of Health they are “a group of biological molecules that are normally buried in the structure of parent proteins and become active after the cleavage of the proteins.”
So protein cleavage is basically the break down of the bonds of amino acids in proteins. And, after some more digging I found this is likely due to simply soaking the rice in water, however, citrus also cleaves proteins; so this would be aided with adding the lemon or lime juice to the rice water. So, to put all this in simple terms, soaking the rice results in the bioactive peptides and adding the citrus juice would further this.
I would add that this study I found by NIH goes on to posit that the bioactive peptides could have applications including “antimicrobial, antihypertensive, antioxidant activities, blood-lipid-lowering effect, opioid role, antiobesity, ability to bind minerals, antidiabetic, and antiaging effects…” This is quite a fascinating study if you are a research nerd like me. They explored this in various types of proteins from animals to plants. The study article is called Bioactive Peptides: Synthesis, Sources, Applications, and Proposed Mechanisms of Action - Lemon/Lime Juice: Research in Nutrition Research highlighted the antioxidant and anti-inflammatory properties of citrus fruits. Citrus fruits are also very high in Vitamin C, which as been shown to boost metabolism and reduce belly fat, in addition to its other health benefits.
Conclusion: There just might be something to this “ricezempic” thing. Not only may it aid in weight loss, but drinking rice water with lemon or lime in the morning could offer several health benefits, from hydration and digestive support to an antioxidant boost. While more research is needed to fully understand its impact, this simple drink could be a beneficial addition to your routine. As always, listen to your body and consult with a healthcare professional if you have any concerns.
Have you tried the rice water and lemon trend? Are you considering it now? Share your experiences in the comments below! And don’t forget to subscribe for more health tips and trends. If you like this blog, please consider supporting it here.
Stay healthy, stay happy, and keep pursuing faith, fitness, and joy!