Cooked Rice Water For Weight Loss: My Experience

Have you tried every diet under the sun but still can’t seem to lose those last 10 pounds? Well, I was in the same boat until I discovered a shocking new weight loss hack – rice water. Yes, plain old water that you cook rice in has amazing slimming properties.

Please keep reading to learn about my experience drinking a simple rice water concoction daily and watch those extra pounds melt off faster than butter on a hot skillet at a Texas BBQ! Rice water demonstrates an unexpected capacity for facilitating weight loss

Rice Hack for Weight Loss: The Mystical Magical Rice Water

Rice Hack For Weight Loss

As a busy working mom struggling with some post-baby weight, I was willing to try anything to get my body back without spending hours at the gym or starving myself on some crazy fad diet. During an internet deep-dive for natural home remedies one late night (isn’t that when all great ideas strike?), I stumbled upon something called “rice water for weight loss.”

Could plain rice cooking water help me lose weight? Sounded too good to be true! But the numerous anecdotal stories convinced me it was worth an experiment. It’s just water, so what did I have to lose…except some pounds hopefully!

So What Exactly is Rice Water? Great question! Rice water is simply the excess water left over after cooking rice. This starchy liquid, traditionally used in Asian beauty regimes to lighten skin and strengthen hair, is now gaining popularity as a weight loss wonder drink. The millennia-old practice has recently resurfaced as the “new thing” for effortless weight loss.

How Does Rice Water Promote Weight Loss?

Rice water contains a lot of resistant starch, vitamins, and minerals inherently that speed up metabolism and fat-burning while suppressing appetite. Some research also shows it helps remove toxins, reduces cholesterol, and stabilizes blood sugar levels. Nice, right?

Sold on the potential benefits, I devised my secret rice water recipe for weight loss to test it out. Curious? Keep reading!

How To Prepare Rice Water For Weight Loss In The Morning?

After soaking up all the rice water weight loss wisdom the internet had to offer, I came up with an easy daily rice water drink. Here’s the simple recipe so you can try it yourself:


  • 1⁄2 cup uncooked white rice
  • 2 cups water
  • Dash of cinnamon (antioxidant!)- Optional: lemon juice (detox!)/honey (antibacterial!) to taste


  1. Rinse rice until water runs clear
  2. Boil rice in 2 cups filtered water for 15 minutes
  3. Drain off and save excess starchy water
  4. Stir rice water and pour it into a glass
  5. Add a dash of cinnamon and lemon/honey as desired
  6. Drink daily, preferably on an empty stomach in the morning

With my rice water elixir ready to go, it was time to test out if this ancient remedy lived up to the weight loss hype.

How to Lose Weight With Cooked Rice Water? My 30-Day Challenge

I decided to fully commit by drinking my special morning rice water drink every day for 30 days. Call me crazy but I was determined to stick to the experiment. What’s the worst that could happen? Either I’d have a clean colon or finally fit into my skinny jeans again!

To track my rice water weight loss progress accurately, I weighed myself and took body measurements on Day 1. I also decided no major dietary changes so I could directly attribute any weight fluctuations to the rice water. Challenge accepted!

I finished my 30-day rice water challenge and can conclusively say…

It worked!

By drinking roughly one cup of my cinnamon rice water cocktail daily, I lost nearly 8 pounds over 30 days and trimmed a few inches overall!

As a bonus, my skin was noticeably glowing from the hydrating effects of the water. After seeing undeniable results for myself, I’m a total rice-water convert! I felt less puffy, my stomach somewhat flattened and those stubborn hip dips finally filled out. 

Rice Water Diet Plans For Safe Weight Loss

The rice water diet involves drinking the starchy water that rice is cooked in as a low-calorie way to reduce hunger and lose weight. Boil rice as normal, then strain and drink the nutritious, high-fiber water. Combine with healthy, balanced meals focusing on lean proteins, fruits, vegetables, and whole grains.

Avoid crash dieting – aim for 1-2 pounds of weight loss per week. Drink plenty of plain water as well. Add exercise like walking or yoga. Consult your doctor before major diet changes, especially if you have health conditions. Moderation and lifestyle changes enable safe, sustainable weight loss over time.

Incredible Benefits of Rice Water 

Drinkable rice water is quite miraculous for easy, natural weight loss (just ask my newly visible cheekbones!). But why is this magical elixir so effective at melting fat? What exactly makes a bowl of starchy soggy water lead to a slimmer waistline?

I did some deep investigative journalism into the science and potential biochemical mechanisms behind why humble rice water can eradicate excess fat. Here are the main perks:

Suppresses Appetite

Rice water contains digestive-resistant starches that help you feel fuller. Feeling satiated leads you to eat fewer calories naturally without any hunger pangs or weird diet gimmicks.

Removes Toxins

The vitamins and minerals in the water eliminate bodily toxins.

Lowers Cholesterol

Animal studies reveal that rice water decreases LDL “bad” cholesterol, total serum cholesterol levels, and body fat – all major pluses for maintaining a healthy body weight through cholesterol regulation.

Balances Blood Sugar

The resistant starches improve insulin sensitivity too – welcome news for diabetic weight loss struggles. Stable blood sugar paves the way for metabolic regulation.

Boosts Metabolism

Certain compounds present in rice water give your sluggish metabolism the fire it needs through improved insulin resistance. The faster your metabolism, the faster stored fat gets burned as energy instead of latching onto your problem areas.

Scientific Studies On Rice Water And Weight Loss

Rice water, the starchy liquid left after rice is boiled or steamed, has gained attention recently for its potential health and beauty benefits. A few small studies have examined whether drinking rice water could aid weight loss. One study in mice found that rice water improved glucose tolerance and reduced weight gain when consuming a high-fat diet.

Another small study in humans found rice water before meals helped control blood sugar levels and reduced self-reported hunger and food consumption compared to water. However, current evidence is extremely limited, with very few high-quality studies in humans. More rigorous, large-scale studies are needed to determine if rice water has any clinically meaningful effect on weight loss for humans.

Comparing Rice Water To Other Drinks Or Liquids Used For Weight Loss

Here is a table comparing rice water to other popular drinks and liquids used for weight loss, exploring the unique benefits of rice water:

Rice WaterNatural source of carbs for energy
High in vitamins & minerals
Suppresses appetite
Lowers body fat %
Boosts metabolism
Green TeaAntioxidants
Increases fat burning
Apple Cider Vinegar DrinksSuppresses appetite
Aids digestion
Vegetable & Fruit SmoothiesNutrient-dense meal
High in fiber
Water with Lemon
Helps flush toxins
Lowers calorie intake

Specifically, rice water offers carbohydrates for energy without unnecessary sugars. It contains B vitamins that boost metabolism for fat burning, plus minerals like magnesium and potassium. Amino acids in rice water suppress appetite. Finally, rice water can lower overall body fat percentage more effectively than water alone.

When aiming to lose weight by drinking rice water, it’s still important to maintain an overall healthy lifestyle with a nutritious diet and regular exercise. Moderation is key, as drinking too much can cause bloating. Consult a doctor before beginning any new diet.

Bottom Line

Rice water is surprisingly effective for weight loss. Who knew the excess liquid left over from cooking rice could be so transformative for dropping pounds fast? However, every person is different so the result may vary from person to person. 

Start with a 30-day challenge and observe the differences. Integrate light exercises and diet if necessary. Then wait for the compliments to start pouring in when people start noticing your slimmer figure in a month or less! Just don’t blame me when you have to invest in new, smaller clothes.

Now that you understand exactly what rice water is, why it works for slimming, and how to drink it for weight loss benefits, will YOU give it a try?

Do you have more rice water questions before you take the plunge? Think my results seem unbelievable? Let me know your thoughts, experiences, and weight loss intentions below!

Dr. Jun Ren is a dedicated and experienced registered dietitian and nutritionist who is committed to helping people achieve their health goals through personalized nutrition plans. With a passion for promoting healthy eating habits and preventing chronic diseases, Dr. Ren has been able to assist numerous clients in improving their overall quality of life.

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