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Does Drinking Rice Water Help You Lose Weight? (3 Benefits)

Michael Garrico
Published by Michael Garrico | Co-Founder & Marketing Director
Last updated: August 7, 2023

I've worked in the fitness industry for many years and have tried numerous weight loss techniques and tricks.

Drinking rice water is one of those tricks I often hear about, so I spent a few days researching if and how cooked rice water might help my clients achieve their fitness goals.

I also consulted our nutritionist, who explained how the nutrients in this leftover liquid might be able to help with shedding fat.

So, if you’re trying to lose weight, I recommend you keep reading because this tip may come in handy.

Quick Summary

  • Drinking rice water can help you lose weight as it contains essential minerals, and vitamins.
  • Boosting workout performance, increasing metabolism, and improving digestion are some ways rice water promotes weight loss.
  • Drinking too much rice water is linked to the following side effects like nerve damage, and heart issues.

Does Rice Water Help With Weight Loss?

Rice water in a bottle

Rice water may help with weight loss because it contains essential vitamins and minerals, such as iron, magnesium, zinc, and B vitamins, which promote a more efficient metabolism [1].

With a healthy metabolism, you are able to increase energy levels that you can use to improve your physical performance, possibly allowing you to lose weight and maintain it.

Furthermore, the Asian diet has traditionally included white rice as a staple food which, along with fresh fruits, vegetables, soy products, and green tea, helps with maintaining a healthy body weight.

How Does Rice Water Promote Weight Loss?

Rice water in different glass of water

Rice water can promote weight loss by improving digestion, increasing metabolism, and boosting performance.

Let’s have a more detailed look at each mechanism of action.

Improves Digestion

Rice water can aid digestion by supplying essential minerals such as zinc and magnesium, which are essential for breaking down food into smaller molecules for easier absorption [2].

By efficiently breaking down carbohydrates, fats, and proteins into simpler constituents, the body expends energy, resulting in more calorie burning or a higher thermic effect of food [3]. 

Increases Metabolism

Rice water may enhance metabolism because it contains B vitamins such as thiamine, which are essential for nutrient absorption and utilization [4].

During this process, the cells use calories from food intake to generate and release energy for normal bodily functions, ultimately resulting in weight loss.

Boosts Physical Performance

Rice water can improve physical performance by providing more energy, allowing you to work out with more stamina and endurance, which enables you to further lose weight faster.

Also, it can maintain hydration and electrolyte balance. It has been shown that hydration plays a vital role in enhancing the mental and muscular coordination needed during exercise for weight loss [5].

Are There Any Other Health Benefits to Drinking It?

Drinking cooked rice water can have many health benefits, such as using it as a home remedy to relieve upset stomachs and symptoms such as nausea and vomiting.

"The leftover starch after making rice is full of nutrients. It has Vitamin B, Vitamin C and a whole lot of minerals which are beneficial for your body. So, it's not sensible to throw away the liquid which is so nourishing."

- Shilpa Arora, Macrobiotic Health Coach & Nutritionist

Research suggests that this healing tonic can be a home remedy for diarrhea because it has been shown to reduce bowel movements and prevent dehydration by replenishing lost minerals [6].

Moreover, this weight loss tool has been proven to promote healthy skin and hair by providing amino acids, minerals, and antioxidants which slow down cell aging [7].

What About Side Effects?

A man having a heart issue

As a result of its arsenic content, drinking a lot of cooked rice water can have some side effects, including heart issues, nerve damage, and even cancer.

Researchers believe that the arsenic in rice water is caused by farming chemicals and water irrigation supplies used to grow rice [8].

In addition, rice water has been shown to increase blood sugar levels and worsen diabetes in some people due to its starchy nature and high carbohydrate content [9].


How to Make Rice Water to Drink?

You need to boil one cup of rice in four to five cups of water to make rice water to drink. First, bring rice and water to a boil over medium to high heat. Then, cook for another 20 minutes on low heat. When the water turns milky white, strain it and allow it to cool before drinking.

Can You Drink Rice Water Every Day?

You can drink cooked rice water every day because it contains carbs, vitamins to lose belly fat and minerals that will keep you going all day. Also, drinking a cup of rice water as part of a weight loss plan can keep you hydrated and help your muscles work more efficiently.

Can Rice Water Help Burn Belly Fat?

While rice water may help some people lose weight, creating a calorie deficit is always the key to weight loss.

Having said that, I always advise my clients to combine natural fat-loss pills with a healthy diet and regular exercise if they are serious about losing weight quickly.

My clients and I have tested products on these lists, and they proved to be a safe and effective part of the weight loss plan, controlling appetite while increasing energy levels.


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