Ricezempic Is Trending on TikTok, But Does the ‘Ozempic Alternative’ Really Work?

• TikTokers are drinking Ricezempic – a drink made from discarded rice water – to aid weight loss. 
• They claim that the drink is full of resistant starches that suppress appetite and help you feel full for longer, similar to GLP-1 drugs like Ozempic and Wegovy.
• Experts say resistant starches may aid feelings of fullness but that Ricezempic isn’t a viable weight loss aid.

Another weight loss hack has gone viral on TikTok. This time, it’s Ricezempic, a homemade drink that users claim mimics the effects of GLP-1 weight loss drugs like Ozempic, Wegovy, and Zepbound.

The drink is made by soaking uncooked rice in water for a short period of time, removing and discarding the rice, and then drinking the water.

TikTokers say it’s best consumed first thing in the morning before you eat. 

The claim? Proponents say the drink triggers weight loss because it contains resistant starches. They claim that this suppresses your appetite and allows you to feel fuller for longer, similar to Ozempic. 

One TikToker even claims that they have lost 27kg (59 lbs) in two months by drinking Ricezempic. 

So, can this drink really mimic the effects of GLP-1 drugs and trigger significant weight loss? Health experts aren’t convinced. 

Ricezempic and weight loss: is there a link?

Lisa Moskovitz, registered dietitian, CEO of Virtual Nutritionists, and author of The Core 3 Healthy Eating Plan, isn’t surprised to see people turning to Ozempic alternatives like this, but she doesn’t believe Ricezempic is a viable weight loss solution. 

“Ozempic hacks are on the rise, and Ricezempic is another example of how many people are searching for magic bullets for weight loss,” she said. “But weight loss is not so simple for the vast majority of people. It’s often due to stressful lifestyles, genetics, and other impeding factors.” 

Moskovitz described the trend as “low-hanging fruit, instilling a false sense of hope” in people who are living with obesity or overweight. 

Registered dietitian Kim Shapira echoed these thoughts. She said Ricezempic feels like a “reach.” 

“There is that great quote that you can’t outrun a bad diet, and I think if we can start talking about the sum total of a person’s diet and lifestyle choices in a positive, empowering way, we won’t see as many fads or have the need for Ozempic at all,” she noted. 

One of the reasons so many people are claiming that Ricezempic works as a weight loss aid is because of starch. The rice water is said to contain a naturally occurring resistant starch found in rice. 

“Resistant starch can slow down digestion, leading to better blood sugar levels and a longer sense of fullness,” Moskovitz explained. “This can make it easier to eat less and promote a calorie deficit, which is necessary for fat-burning.” 

Moskovitz said drugs like Ozempic and Wegovy work through similar mechanisms, although they are much stronger and also target areas in the brain that regulate appetite.

Similarly, Shapira pointed out that Ozempic is a medication that works on the emotional centers of the brain, turning down food noise, too. 

“This means when a person experiences discomfort, their mind is now able to differentiate hunger vs emotional needs for food,” she said. 

You won’t get the same effects by drinking rice water. 

Crucially, rice water isn’t food. “It’s a watery drink full of who knows how much actual resistant starch,” Shapira said. 

Potential benefits of drinking Ricezempic

So, Ricezempic is unlikely to promote significant weight loss, but it may have some other health benefits. 

“The main benefit of Ricezempic is consuming more resistant starch,” said Moskovitz. “Resistant starch not only promotes better blood sugar levels, but it can also benefit your gut health and bolster good gut bacteria proliferation.” 

This can increase the amount of good bacteria in your digestive tract, which is important for proper digestion, immunity, mental health, and metabolic health. 

Shapira said starches have so many benefits, but she says you’re better off getting them from food rather than rice water. 

“Eating rice as part of a balanced meal is beneficial,” she says. “So many people fear starches but we need these types of foods to be part of our diet to improve our immune function, heart, gut and brain health.” 

Shapira said starches that are resistant are essentially a dietary fiber. “Dietary fiber can improve our gut health in many ways, enhancing digestion and regulating bowels, insulin spikes, and blood sugar.” 

Potential health risks of Ricezempic  

That said, Ricezempic is not without potential health risks. In fact, Moskovitz said there are several risks involved with jumping on the Ricezempic bandwagon. 

“First, consuming anything uncooked or raw always leaves the possibility of food-borne illnesses, and rice is no exception,” she explained. “Second, rice is one of the leading sources of arsenic, and drinking rice-infused water can increase the concentration and exposure of this toxic heavy metal.” 

Moskovitz also said that replacing food with water means you’re reducing the amount of nutritious foods in your diet, which is never ideal.

Additionally, Shapira points out that drinking rice water can increase gas, bloating, and constipation if the rest of your diet isn’t balanced. 

The good news is that there are many ways to mimic the effects of Ricezempic in your diet without succumbing to this potentially dangerous trend.

“Eating a higher fiber and antioxidant-rich diet is the best way to boost gut health, promote more stable blood sugar levels, and make it easier to keep calories down and promote healthy, sustainable weight loss,” said Moskovitz.  

“You can also supplement with potato starch, which contains a significant amount of resistant starch, even more so than Ricezempic,” she added. 

Takeaway 

Ricezempic has been touted as an effective alternative to Ozempic, but it’s unlikely to mimic the effects of the drug.

It may slow digestion and improve gut health, but it’s unlikely to lead to significant weight loss, and it’s not the healthiest way to lose weight.