Unless you’ve been living under a rock, you’ve probably heard of Ozempic. The injectable drug mimics the GLP-1 hormone (also known as semaglutide) in your body, helping to create a feeling of fullness and curb appetite. That is why it has become known as a weight-loss drug despite being intended for type 2 diabetes, as Ozempic also increases insulin production and controls blood sugar levels. Without insurance coverage, Ozempic runs more than $900 for a one-month supply. It’s no surprise that at-home alternatives have sprung up on social media.
First came oatzempic and now ricezempic has emerged. These alternatives promise the same results as prescription weight-loss drugs. While these trends may seem interesting, and more accessible and affordable than Ozempic, they can be dangerous. We’ve consulted experts to find out why.
What is ricezempic?
It’s unclear who started the ricezempic trend, but users have generated thousands of TikTok videos about the drink. Many promise it has helped them suppress hunger and achieve other weight-related results. The key ingredient cited in most success stories is resistant starch. But what exactly is in this concoction?
Kristine Dilley, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center, explains: “Ricezempic is the left-over starchy water used to soak rice that is mixed with lime juice and consumed. This mixture is being portrayed as a drink that can help people lose weight, supposedly mimicking the effects of Ozempic or other similar weight-loss drugs.”
If you search for the trend on TikTok, you’re met with everything from instructions for how to prepare ricezempic to users who are showing off weight loss they attribute to the drink. Notably, TikTok has posted a community message to the top of ricezempic search results. The headline reads, “You are more than your weight,” followed by a paragraph providing information and resources for those struggling with body image issues.
Despite this warning, some of the most-viewed ricezempic videos on TikTok have more than 100,000 likes.
What is a resistant starch?
Starches are complex carbohydrates that serve as a critical energy source in your diet. Dilley explains that resistant starches don’t go through the normal digestive processes. She says, “[Resistant starches] pass through your small intestines mostly undigested, which prevents the immediate rise in blood sugars. Once they reach your large intestine, they ferment and feed the good gut bacteria.”
She says there are several categories of resistant starches, including:
- Fibrous seeds or grains that have not been ground or milled
- Naturally resistant starchy foods, such as green bananas, beans, peas and lentils
- Retrograded starch from food that’s been cooked and cooled, such as potatoes, rice and pasta
- Chemically modified starchy foods, like bread and pastries with food additives
A food rich in resistant starches is likely to make you feel fuller for longer, which can cause you to eat less. It’s this relationship between your body and the resistant starch found in rice that could suppress hunger if you drink ricezempic.
Dr. Kubanych Takyrbashev, a medical doctor and health and wellness advisor at NAO, adds that resistant starches can also improve blood sugar levels over time. As for where you can naturally find this type of starch, Dr. Takyrbashev says unripe bananas, cooked and cooled potatoes and legumes also provide it.
Does ricezempic help you lose weight?
Despite its name, Dilley points out, “There is no evidence to support a weight-loss mechanism specific to ricezempic other than feeling full after consuming it. This could lead you to eat less high-calorie foods at your meals or snacks, which could lead to some weight loss over time.” She points out that any effects you notice would likely only last as long as you were consuming the drink regularly.
Dr. Takyrbashev is also dubious about this weight-loss trend, which he says is a common attitude among healthcare professionals. The doctor explained, “There is no scientific proof that ricezempic really works like GLP-1 drugs such as Ozempic. Health experts are skeptical that this would truly work as a weight-loss aid.” He notes that serious weight loss “may often be more complex and associated with many variables, including lifestyle changes, genetics and overall diet.”
To that point, the Cleveland Clinic recommends a balanced diet, hydration and exercise as key components to weight loss. The clinic advises against setting unrealistic goals or focusing on food restriction as a strategy.
Ricezempic and disordered eating
Unfortunately, trends like ricezempic may introduce people to disordered eating. Dr. Takyrbashev warns, “Trends like ricezempic can cause disordered eating behaviors for a number of reasons. This includes the unreal expectations created when one food or drink is being promoted as a magic bullet for weight loss. Disappointment or frustration sets in when results do not pan out.”
It’s important to note that a person can be dealing with disordered eating even if they’re not starving themselves entirely or purging. The doctor states, “[Drinks like ricezempic] can also lead to restrictive eating as someone begins to emphasize a certain drink or food at the expense of others. Restrictive eating is a classic symptom of disordered eating that could lead to nutrient deficiencies and an adverse relationship with food.”
As a dietitian, Dilley also warns that “people who engage in dieting behaviors are proven to be at a higher risk of developing disordered eating.” She says that frequent dieting can cause someone to develop food obsessions and overly restrictive diets. According to Dilley, “Over time, these behaviors can give a person the sense of control over their nutrition and weight that they are seeking, which in turn reinforces bad habits that may be harming them.”
Other ricezempic risks
In addition to disordered eating, relying on ricezempic as a staple of your diet could be risky for a few other reasons. Dr. Takyrbashev says trends like ricezempic could result in the following:
- Nutrient imbalance: Consuming large volumes of rice water would result in an imbalance in a person’s diet since it’s not a whole food.
- Health misinformation: The promotion of unproven remedies can cause health misinformation, which has adverse implications for public health and personal well-being.
- Lack of guidelines: Weight loss should be directed by an evidence-based practice that encompasses proper nutrition, adequate exercise and healthy lifestyle changes rather than blind adherence to unsubstantiated trends.
If you use ricezempic in moderation, it may not have serious effects on your health. According to Dilley, if you’re still eating a variety of regular foods in addition to the drink, there may be few risks. But if you feel full enough to limit other food intake significantly, she says you could develop nutrient deficiencies and/or muscle loss.
Conversely, if you drink ricezempic and then eat a regular amount of food, Dilley warns you could feel bloated or possibly exacerbate any existing heartburn or reflux issues.
Ricezempic benefits: you can get them elsewhere
There is proof that resistant starches can have benefits in the context of a regular diet. A February 2024 study published in Nature found that adding resistant starches to a balanced diet improved gut health in participants. Specifically, resistant starch supplementation reshaped the microbiome structure in participants’ guts and altered their metabolites (a product of metabolism) to help reduce body weight.
But you don’t need to drink rice water to get these benefits.
The potential upsides to ricezempic, namely appetite suppression and slowing digestion, can be achieved by consuming resistant starches from other sources. Consider starting your day with oatmeal and plantains. These foods are also rich in resistant starches. Plus, you’ll get a variety of other nutrients when you’re consuming whole foods. For instance, plantains also have a lot of fiber, magnesium and vitamins A and C. You can swap out plantains for green bananas and get the same nutrients.
Simply put, relying on rice water for weight loss is not a long-term strategy and could leave you nutrient-deprived if you use it as a meal replacement. Many TikTok users are drinking ricezempic instead of eating breakfast, which would fall under food restriction and could lead to dangerous habits.
Dr. Takyrbashev tells us that ricezempic relies too much on one habit, instead of “systematic dieting and lifestyle changes, which play important roles in sustainable weight loss and overall health.”
The bottom line
Ricezempic could be harmless or harmful, depending on how you use the trend. Experts don’t see any significant value in rice water for weight loss because you can get resistant starch through other foods.
If you do decide to give this trend a go, make sure you’re still eating a well-rounded diet of whole foods. Be mindful of defining some foods as “good” and others as “bad,” as doctors and dietitians warn that this thinking can lead to disordered eating. Ricezempic is not a magic solution for weight loss and it doesn’t provide you with the nutrients you need to thrive.
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