Ozempic alternatives for weight loss: Oats, vinegar and now rice water - but do they work?

'Ricezempic' has some health benefits, but it should not be consumed as meal replacement, say experts

'Ricezempic' entails drinking the water in which uncooked rice is soaked. Getty Images

"Ricezempic" is the latest Ozempic alternative for weight loss, being recommended and sought by some on social media.

It entails soaking uncooked rice in water, then discarding the grains and drinking the water. The resistant starches left back in the drink helps suppress the appetite, especially when consumed first thing in the morning. Or so its proponents claim, but the experts are less convinced.

Clinical dietitian Mitun De Sarkar terms “tricks” such as these as having a “placebo effect”, if that. “There is no scientific evidence to suggest rice water can suppress appetite or affect metabolism. Rice water with a squeeze of antioxidant-rich lemon can be hydrating, but it cannot do what a pharmaceutical drug can do. You simply cannot compare Ricezempic with a GLP-1 receptor agonist such as Ozempic.”

De Sarkar adds that there is no harm if rice water is consumed first thing in the morning “as long as it's not a meal replacement, and also do not expect miracles,” she says. “Overall, balanced nutrition, less stress, physical exercise and a healthy relationship with food is all that works for weight loss in the long term.”

Melanie D’Souza, a dietetics specialist at Aster Hospital Sharjah, agrees. “While rice water can have some benefits, it cannot aid in weight loss if your other pillars are not right,” she says.

Hydration aside, D’Souza says another advantage of rice water is as a prebiotic “because of the resistant starch, which can aid in gut health and blood sugar management. But it has also been found that cooking and then cooling certain other high-carb foods such as potato and barley transforms those carbs into resistant starch, which will not just provide prebiotics, but also variety, micronutrients and antioxidants.”

D’Souza further recommends sources such as nuts, seeds, beans, legumes, whole grains, unripe bananas and plantain, but cautions: “If foods high in resistant starch are new to your diet, add them gradually to avoid gas and bloating.”

Ricezempic isn't the first Ozempic alternative “discovered” by social media users. Earlier this year, a recipe dubbed “Oatzempic” went viral for its high fibre content, to suppress the appetite and consequently lead to weight loss. It is made by blending half a cup of oats in one cup of water and topped with the juice of half a lime, and also meant to be consumed on an empty stomach.

While oats are healthy, and made up of a fibre called beta-glucan that can keep you fuller for longer, D’Souza explains: “The blend is a great source of fibre, but a healthy breakfast should also have at least 15g to 20g of protein to keep you full and meet your daily requirements. People who are claiming weight loss with Oatzempic could be substituting it for a high-calorie breakfast or could be losing muscle mass – rather than fat – because of the inadequate protein intake.”

According to Ruba Elhourani, a senior dietitian and head of the nutritional department at RAK Hospital, oats are not only incomparable with Ozempic and its pharmaceutical iterations, but overcomsuming them carries a risk of too much fibre, especially for people with insulin and colon conditions. She says it can “cause a spike followed by a drop in blood sugar that is harmful for diabetics and people with insulin resistance”.

A third alternative, which has been jumping in and out of weight-loss fad lists for years, is apple cider vinegar. But experts warn that, unlike Oatzempic and Ricezempic, this should not be consumed on an empty stomach as it is acidic, and it should also always diluted – one to two tablespoons in a large glass of water – before consuming.

Also unlike the relatively recent “zempic” alternatives, the potential weight loss impact of apple cider vinegar is backed by some research. The most recent study, conducted in Lebanon and published in the BMJ Nutrition, Prevention and Health journal, noted “significant reductions” in weight, body mass index, waist and hip circumferences, body fat ratio as well as blood glucose and lipid levels.

While more definitive studies need to be done, “the acetic acid component of the ingredient, which is made through the fermentation of crushed apples, is believed to be responsible for some of the purported health benefits, including its potential impact on weight loss,” says Dr Shafneed Narangoli, a general practitioner at Aster Clinic Ras Al Khaimah.

However, he warns that it must also be consumed in moderation. “Excessive intake can lead to adverse effects such as tooth enamel erosion and digestive issues," he says.

"Undiluted apple cider vinegar is highly acidic and can cause irritation or damage to the throat and stomach lining, too. Stick to recommended doses and monitor your body's response.”