By Rice is the most beloved staple in many cultures all around the world. It can be cooked in various ways and can be perfectly combined with any vegetable, legumes, meat, and fish to make a flavourful meal.
A piece of good news for enthusiasts struggling with weight loss and who love eating rice. We have 4 amazing rice hacks for you that are rich in important nutrients while also helpful in weight management.
Read the article to unlock the recipes behind the rice hack for weight loss, along with their recipe guide. After reading the article you will come to know about the type of rice you have to choose and the perfect way to incorporate them into you routine diet.
What Is the Rice Hack?
Rice hack is the term that refers to the method of cooking or the way to incorporate rice to get maximum desirable benefits. So. this means the weight loss rice hack is the smartest way to consume rice that will lead to burning fats in the body.
Some of these hacks are research base and some are claimed to be helpful by people from social media. Rice water for weight loss also known as “RIcezempic” is also shared by a TikToker claiming as a natural alternative to Ozempic.
As time passed this drink went viral on TikTok as many people started claiming the same benefits. Read on, and let’s explore how this dink works along with some other rice hack diets.
Science Behind the Rice Hack for Weight Loss
Rice is rich in fiber and a complex carbohydrate named starch which promotes the feeling of fullness and slow digestion. Also, rice is lower in fats and proteins which lessen or stop the process of building new muscular tissues in the body.
The rice hack for weight loss regulates these carbohydrates e.g. fiber and starch. This makes the digestion system slower and allows you to limit your calorie intake without feeling any hunger. Let’s understand how these carbohydrates and our bodies work to aid in weight loss.
Fiber
Fiber is a carbohydrate that our body cannot completely break down for energy. Fiber comes in two types:
- Soluble fiber can expand in size by absorbing water and becoming a gel-like substance. It contains very low calories to provide energy and is slower in digestion.
- Insoluble fiber does not dissolve in water but can absorb some moisture. Our digestive system does not break down this type of fiber into glucose, so it does not provide any energy.
Rice contains both of these fibers but insoluble fiber is in higher quantity make it the best food for a weight loss diet.
Starch
Starch is a complex carbohydrate (polysaccharide) which is primarily found in plants like rice, potatoes, and wheat. There are two types of starch:
- Digestible Starch: It can be broken down into glucose for energy by our digestive system.
- Resistant Starch cannot be broken down into glucose-like insoluble fiber. Thus, it does not provide any energy and is also slow to digest.
Rice in raw form comes with digestible starch. After cooking this starch is still digestible but as time passes it comes down and converts to resistant starch. Rice rice cooled down for a few hours or a whole night in the fridge will not lose its resistant starch when cooked again.
4 Weight Loss Rice Hack to Burn Fat
Try the following rice hacks, which have been proven to help many people around the world lose weight. Now, it’s your turn to get rid of excessive body fat and return to a healthy life.
Hack 1: Rice Water Diet Drink
According to The Book of Jook by Bob Flaws, an expert in Chinese medicine, cooked rice water can be a powerful tool for weight loss. It also has many medicinal and nourishing properties, making it a must-try addition to a rice diet. Follow the step-by-step easy-to-make-at-home recipe below.
Rice Water Recipe:
- Rinse 1 cup of rice through cold water to remove any remaining dirt and extra starch.
- Add 4 cups of water to a pot along with rice and set medium heat.
- When rice comes to a boil, set the heat to low and cook for 20-30 minutes.
- Strain the rice into a container and discard the rice or store it for another use.
- Let the rice water cool and enjoy it.
Hack 2: Ricezempic (Rice Drink Hack)
A new rice water for weight loss that is growing its popularity on TikTok. As many TikTokers claim it is the best alternative and inexpensive option to replace Ozempic and Wegovy.
Ozempic and Wegovy are injectable medications for treating obesity and type 2 diabetes. These medications are effective but very expensive, Also, not everyone can get these as these medications are prescribed and only doctors can prescribe them if needed.
So, due to these reasons, people are showing their interest in this weight loss drink. But is this drink really helpful?
According to Mir B Ali, MD, this rice drink can help with weight loss if it is consumed with a meal. So, let’s discover how to make Ricezempic at home.
Ricezempic Recipe:
- Pour ½ cup of unwashed rice into 1 cup of warm or hot water.
- Cover the container and let the mixture stay for a whole night.
- In the morning discard the rice and strain the water into a cup or glass.
- Add the juice of a half lemon to this starchy rice water and drink it.
Note: For better results try this drink every morning on an empty stomach.
Hack 3: White Rice and Coconut Oil
A study conducted by scientists at the College of Chemical Sciences in Sri Lanka suggests that white rice’s calorie content can be further reduced. The research suggests that when coconut oil is added to boiling rice, the digestible rice starch converts into resistant starch.
This resistant starch digests more slowly compared to digestible starch and does not allow calories to be fully absorbed by the body. Also, this rice hack for weight loss helps in controlling blood sugar levels.
The recipe for this rice hack is as follows:
- Pour 2 cups of water into a pot and set the medium flame.
- When water starts to boil, add 1 teaspoon of coconut oil.
- Then add 1 cup of rice to a pot and cook for 20-30 minutes or till rice absorbs the whole water.
- Let the cooked rice cool, then transfer it to the fridge overnight or for at least 12 hours.
- Enjoy the rice containing 10 times more resistant starch.
Hack 4: Rice Congee for Weight Loss
Rice Congee is a traditional Chinese rice porridge that is cooked in a crock pot and is easy to digest. In Asia, this porridge is used to treat many health problems, especially to improve gut health. However, this recipe takes a long time to cook, ranging from 4 to 9 hours.
Basic Rice Congee Recipe:
- Add 8-9 cups of water to a crock pot or simple pot and boil it.
- Add 1 cup of brown rice in boiling water and set the heat to low-medium.
- Add spices and other ingredients like ginger, onion, and shredded chicken.
- Cook the rice overnight or for 2-3 hours and stir it well to get a smooth creamy texture. (stir occasionally and add water if needed to prevent sticking)
- Serve hot rice congee garnished with green onions, soy sauce, and boiled eggs.
Tips to Incorporate Weight Loss Rice Hack
For better weight loss results from rice diet follow these tips:
- When consuming rice water for weight loss, skip that time meal.
- The best time for drinking starchy rice water is morning on empty stomach.
- Focus on portion size to maintain mindful eating. Overeating can cause weight gain or disturb your goal.
- Follow the rice hack diet in your routine daily for better results.
- Incorporate some exercises along with weight loss rice hack to burn more stored body fats.
- Count your calorie intake per day to limit them and reduce gradually. The average max calorie intake for adults is 1500-2500 kcal. These calories can be limit to 500-600 per day gradually to better achieve your weightloss goal.
- Cool the cooked rice or their water in the fridge for at least 7-8 hours. This will greatly help in reducing hunger in the long term to manage your eating habits.
- Use vegetables and fruits for a balanced diet to maintain essential nutrient content in the body.
When you don’t get any positive weight loss results or feel any health problems, must consult with a registered doctor. He will suggest you whether to continue or stop following the rice hack for weight loss. The doctor may also suggest some lifestyle changes or any medication depends on your condition.
Final Remarks on the Rice Hack to Lose Weight
The rice hack for weight loss can be a better option for individuals who are investing in expensive medication to treat obesity. This natural way of weight loss is found helpful in many people. Following a rice hack-based diet will help you full for the long term. This will allow you to better control volume eating to limit calorie intake. As a result, you can get weight loss without any further struggle.
However, changing lifestyle and do regular exercises or hiking can better impact on outcomes. You may need to stick with this weight loss-rich diet for as long as a few months or more than a year depends for your condition and goal. This low-calorie diet is also good for those suffering with heart problem, and diabetics. As this is high in fiber and low in fats and proteins.
Consult with your health care provider especially if you have any health condition. The doctor will guide you to better go with this diet or may suggest any medication. See your doctor particularly if you found any side effects or haven’t noticed any weight loss even after a month.
