The Viral Rice Hack: Is It Worth Trying, or Just Another Fad Diet?

One trend that has recently caught the attention of many is the “rice hack” for weight loss.

It’s a cooking tip that’s been making the rounds on TikTok and other social media platforms, grabbing everyone’s attention.

This hack promises to change the way you cook rice, supposedly for the better.

This method involves consuming cooked rice before meals to induce satiety and reduce calorie intake.

Instead of chasing fads, let’s delve into sustainable and science-backed strategies for weight management.

What is the Rice Hack?

At first glance, the rice hack might sound like a culinary experiment gone awry, but it’s surprisingly straightforward.

Here’s the lowdown: After boiling and straining rice, you’re left with a humble yet potent elixir—rice water. This seemingly unassuming liquid has garnered attention for its potential weight loss benefits.

The concept has two main variations:

  1. Drinking rice water: This involves cooking rice in a large amount of water, then straining off and drinking the liquid. Proponents claim the starch in the water fills you up, reducing overall calorie intake and leading to weight loss.
  2. Eating cold cooked rice: This method suggests that cooling cooked rice after cooking triggers the formation of resistant starch, a type of fiber that slows digestion and supposedly increases satiety and fat burning.

The trend’s origin is unclear, but it’s become popular on TikTok due to videos claiming significant weight loss with the “rice hack.”

Some link it to traditional Asian practices or online stories.

The trend gained momentum as people shared their supposed weight loss transformations on TikTok.

The Science Behind the Rice Hack

Resistant Starch Content in Rice

Resistant starch (RS) stands out as a significant component in rice, offering unique health benefits. Unlike regular starch, which is digested in the small intestine, RS remains undigested, reaching the large intestine intact.

Importance of Resistant Starch in Rice

Rice is a notable source of RS, particularly when it undergoes cooking and subsequent cooling. This cooling process increases the RS content, enhancing its resistance to enzymatic breakdown. RS functions as a prebiotic, nourishing beneficial gut bacteria. A healthy gut microbiome can positively impact weight management and overall health.

Calorie Absorption and the “Rice Hack”

Consumption of rice water, the liquid derived from cooking rice, results in the intake of a diluted form of RS. RS interferes with calorie absorption by slowing down the digestion of other nutrients, including sugars and fats. Consequently, fewer calories are absorbed into the bloodstream, which can be likened to RS acting as a gatekeeper, reducing excess calorie intake.

Supporting Studies on the “Rice Hack”

While extensive research on the “rice hack” is limited, some studies provide supportive evidence:

  1. A study published in the Journal of Nutritional Science and Vitaminology found that consuming rice water led to increased satiety and reduced hunger, which can help in controlling overeating.
  2. Another study in the International Journal of Food Sciences and Nutrition highlighted the potential benefits of RS-rich foods for weight management, supporting the inclusion of rice water in a weight-conscious diet.

Variations in Rice: Parboiled Rice and Brown Basmati

Different types of rice offer varying levels of RS:

  • Parboiled Rice: Undergoes partial boiling before milling, retaining more nutrients, including RS. Parboiled rice can be a beneficial choice for those looking to increase their RS intake.
  • Brown Basmati Rice: Known for its aromatic qualities, brown Basmati rice contains more fiber and nutrients compared to white rice. It is also a rich source of RS.

However, it’s important to note that the increase in resistant starch is not significant enough to have a substantial impact on calorie intake or weight loss.

Moreover, the overall nutritional profile of rice remains the same, and it doesn’t provide a balanced mix of proteins, fats, and fiber that are essential for a healthy diet.

  • There are also potential risks associated with this trend.
  • One of the main concerns is the arsenic content in rice.
  • Arsenic is a toxic substance that can lead to health problems if consumed in large amounts over time.

While cooking and rinsing rice can reduce its arsenic content, drinking the water from cooked rice might increase your exposure.

How to Implement the Rice Hack

Understanding the science behind resistant starch (RS) is just the beginning.

Here are the practical steps to incorporate the rice hack into your daily routine:

Step 1: Boil Rice with Coconut Oil

  1. Choose Your Rice:
    • Select your preferred type of rice, whether it’s white, brown, or parboiled.
  2. Add Coconut Oil:
    • While cooking the rice, add a teaspoon of coconut oil to the boiling water.
    • Why Coconut Oil? Coconut oil contains medium-chain triglycerides (MCTs), which can enhance the RS content of the rice. MCTs act synergistically with RS, potentially increasing its benefits.

Step 2: Refrigerate Cooked Rice for 12 Hours

  1. Cool the Rice:
    • Once the rice is fully cooked, allow it to cool down at room temperature.
  2. Refrigerate:
    • Transfer the cooled rice into the refrigerator and let it chill for at least 12 hours.
    • Why Refrigeration? This cooling period is crucial as it allows the resistant starch to fully develop, making the rice water richer in RS and more effective in supporting weight loss.

Step 3: Pair with Beans or Leafy Greens

  1. Enhance Your Rice Bowl:
    • To create a more nutritious and filling meal, consider adding the following to your rice:
    • Beans:
      • Add legumes such as black beans, kidney beans, or chickpeas. Beans are high in fiber and protein, which help keep you full and satisfied.
    • Leafy Greens:
      • Incorporate vegetables like spinach, kale, or Swiss chard. These greens are rich in vitamins, minerals, and fiber, contributing to overall health and satiety.

The Rice Diet Plan

The Rice Diet, popularized by Dr. Walter Kempner in the 1930s, is more than just a fad of eating plain rice.

It’s a structured, low-calorie, low-sodium plan originally designed to manage high blood pressure and heart disease.

Contrary to its name, the Rice Diet Plan involves more than just rice.

The Rice Diet Plan is quite restrictive and includes fresh fruits and vegetables, whole grains, low-salt beans, and other lean proteins.

Every day, you get servings of starch, nonfat dairy, fruits, and vegetables.

The diet consists of three phases:

  1. Detox Phase: This phase lasts for one week. The basic Rice Diet menu — rice and fruit — is only eaten on the first day. For the other six days, dieters can include vegetables, whole-grain bread and cereal, and some nonfat dairy or plant milk.
  2. Weight Loss Phase: This phase lasts until you reach your weight goal and focuses on creating dietary habits for lasting weight loss.
  3. Maintenance Phase: This phase is about maintaining the weight loss.

In the first phase, the diet allows only 800 calories per day, and calories gradually rise to 1,200 per day.

The diet is designed to help you lose weight by slashing calories, sodium, fat, sugar, and protein.

However, everyone is different, but during the first month, women lose 20 pounds and men lose 30 pounds, on average, according to the book.

It’s important to note that the Rice Diet Plan is quite restrictive and requires a high level of effort.

You’re going to cut way down on calories, salt, fat, and sugar – all at once.

If you’re on a very low-calorie diet of 1,200 calories or less, you should be monitored by a health professional.

Cautions and Considerations

Approaching the rice hack, or any wellness trend, with a discerning eye is crucial for safe and effective implementation.

Here are some key considerations to keep in mind:

Portion Control and Balanced Nutrition

  1. Moderation is Key:
    • While rice water may offer benefits, it is not a miracle solution. Overconsumption won’t yield additional benefits and may lead to imbalances in your diet.
  2. Balanced Diet:
    • Weight loss and health improvements are best achieved through a balanced diet. Ensure you consume a variety of foods, including fruits, vegetables, lean proteins, and healthy fats.
    • Highlight: Incorporate rice water into your diet wisely rather than replacing meals with it.

Diversify Your Approach

  1. Avoid Over-Reliance:
    • Relying solely on the rice hack for weight loss is unrealistic. No single ingredient or practice can transform your health on its own.
  2. Comprehensive Strategy:
    • Use the rice hack as part of a broader strategy that includes regular exercise, mindful eating, and other evidence-based practices.
    • Variety is Key: Embrace a diverse approach to sustainable weight management.

Holistic Health Wins the Race

  1. Overall Well-Being:
    • Weight loss should contribute to overall well-being, not just focus on shedding pounds. Aim to feel good, stay active, and nurture your overall health.
  2. Embrace a Holistic Approach:
    • Move Your Body: Engage in regular physical activity that you enjoy, such as yoga, dancing, or weight lifting.
    • Sleep Well: Quality sleep (7-9 hours per night) significantly impacts weight loss and overall health.
    • Manage Stress: Chronic stress can disrupt metabolism. Practice mindfulness, meditation, or take up hobbies to reduce stress.
    • Hydrate: Water is essential for health. While rice water can be beneficial, prioritize plain water for hydration.

Myths and Misconceptions

One of the most widespread myths is the claim that Jennifer Lopez used the rice hack to slim down.

This claim originated from a video that went viral on social media, showing Jennifer Lopez supposedly endorsing the rice hack.

However, upon examining the actual footage from Jennifer Lopez’s interview, it’s clear that she was talking about the benefits of plain water, not rice water. So, the news about Jennifer Lopez talking about her alleged rice hack is fake and untrue.

Another misconception is that drinking rice water can help you lose a significant amount of weight.

While rice water does contain nutrients, there are no proven benefits to suggest that it can aid in weight loss. Drinking an excess of rice water could be harmful due to its arsenic content.

Healthy Alternatives

Ditch the fads and embrace sustainable, science-backed approaches to weight loss and overall well-being! Here are some healthier alternatives to the rice hack:

Focus on Whole Foods and Healthy Habits:

  • Prioritize nutrient-rich, unprocessed foods: whole grains, fruits, vegetables, lean protein, and healthy fats.
  • Mindful eating: Slow down, savor your food, and listen to your body’s hunger and fullness cues.
  • Regular physical activity: Aim for at least 150 minutes of moderate-intensity exercise per week.
  • Quality sleep: Get 7-8 hours of sleep each night.
  • Stress management: Find healthy ways to manage stress, like yoga, meditation, or spending time in nature.

Explore Popular Diet Trends with a Critical Eye:

  • Intermittent Fasting: Research suggests its potential benefits for metabolic health and weight management, but consistency is crucial.
  • GOLO Diet: Focuses on low-glycemic index foods. May offer some benefits, but consult a healthcare professional before starting.
  • Paleo Diet: Emphasizes whole, unprocessed foods, but restrictive and may lack important nutrients like calcium and vitamin D.
  • Tom Brady Diet: Promotes mostly plant-based foods, but some restrictions might not be necessary for everyone.
  • Keto Diet: High-fat, low-carb approach can lead to initial weight loss, but long-term sustainability and potential health risks need consideration.
  • MIND Diet: Combines elements of the Mediterranean and DASH diets for brain health and may also benefit weight management.
  • Plant-Based Diets: Can be healthy and promote weight loss when focused on whole plant foods, but careful planning is essential to ensure nutrient adequacy.
  • ProLo Diet: Promotes protein at every meal for satiety, but long-term effectiveness and potential impact on kidney health need further research.


What is the rice hack for weight loss?

The rice hack for weight loss is a method that has gone viral on social media platforms. It involves consuming cooked rice before meals to induce satiety and reduce calorie intake.

How does the rice hack for weight loss work?

The rice hack for weight loss works in two main ways:
Drinking rice water: This involves cooking rice in a large amount of water, then straining off and drinking the liquid. Proponents claim the starch in the water fills you up, reducing overall calorie intake and leading to weight loss.
Eating cold cooked rice: This method suggests that cooling cooked rice after cooking triggers the formation of resistant starch, a type of fiber that slows digestion and supposedly increases satiety and fat burning.

What are some hacks to make white rice weight-loss friendly?

One ingenious trick to reduce the calorie content of white rice is by adding coconut oil while boiling it. This increases the amount of resistant starch in the rice, decreasing the number of calories your body can absorb from the rice. Another method is to use parboiled rice, which goes through a unique processing method that involves soaking, steaming, and drying.

What’s the best time to consume rice water?

The optimal time to consume rice water depends on individual preferences and lifestyle. Some people prefer it before meals to enhance feelings of fullness, while others find it soothing after meals for digestion. Additionally, consuming it at night may promote relaxation, and post-workout consumption can aid hydration. Ultimately, listen to your body and choose a time that works best for you.


The rice hack gained traction as a quick and easy weight-loss solution, but evidence remains shaky.

While the concept of resistant starch in cooled rice offers some potential benefits, the hype surrounding the hack overshadows its limitations and potential risks.

Instead of chasing fads, prioritize sustainable, science-backed approaches:

  • Nourish your body with whole, unprocessed foods and embrace healthy habits.
  • Explore popular diet trends with a critical eye, seeking professional guidance before embarking on any drastic changes. Remember, there’s no single magic bullet for weight loss. Each journey is unique, and personalized strategies are key to long-term success.
  • Consult a registered dietitian or healthcare professional for tailored advice and support. They can help you navigate the world of weight management and create a plan that aligns with your individual needs and goals.

Hi there, I'm Pranay, a fitness enthusiast who loves working out regularly and staying in shape. I'm passionate about health and fitness, and I'm always on the lookout for new and exciting ways to stay active and healthy.

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