Can Rice Water Help You Lose Weight? The Benefits & How to Use It

rice water for weight loss

Rice is one of the most widely consumed foods worldwide, especially in Asia. From sushi in Japan to biryani in India, rice is a key part of many traditional dishes and holds great cultural importance. It is versatile, easy to prepare, and pairs well with a variety of ingredients, making it a staple for millions.

Rice contains many essential nutrients. It provides energy through carbohydrates and contains important vitamins B1 (thiamine), B3 (niacin), and B6, as well as minerals magnesium, phosphorus, and potassium. A study published in the Journal of Food Science and Technology found that rice also has antioxidants, which help lower inflammation and support overall health.

Despite these benefits, eating too much rice can cause weight gain due to its high carbohydrate content. To manage their weight, many people have reduced their rice intake. Interestingly, some are now using rice in a different form—rice water—to help with weight loss.

How Rice Water Helps in Weight Loss

Using rice water for weight loss is a simple idea that involves drinking the starchy liquid left after boiling rice. This water is packed with nutrients but low in calories, making it a great addition to a weight-loss diet.

What is rice water?

Rice water is the cloudy liquid you get after cooking rice. It’s full of vitamins like B1 (thiamine), B3 (niacin), and B6, plus minerals like magnesium, phosphorus, and potassium. It also has antioxidants and prebiotics that are good for your overall health.

How can rice water help you lose weight?

  1. Low in Calories: Rice water is low in calories, so it’s a good alternative to sugary drinks and snacks that add extra calories.
  2. Makes You Feel Full: Drinking rice water can help you feel full, which can reduce how much you eat during the day.
  3. Helps Digestion: The prebiotics in rice water support healthy gut bacteria, improving digestion and nutrient absorption, which is important for weight management.
  4. Boosts Metabolism: Rice water can help your body burn calories more efficiently by boosting your metabolism.

How To Use Rice Water For Weight Loss

Rice water can be easily incorporated into your weight loss regimen. Here’s how you can do it:


  • Boil 3 tablespoons white rice in 2 cups of water for 20–30 minutes. The water will turn cloudy as it absorbs nutrients from the rice.
  • After the rice has been cooked, strain the water into a clean container and allow it to cool.
  • Keep the cooled rice water in the fridge. It can be stored for up to a week.


  • Drink 1-2 cups of rice water every day. It’s simple to fit into your daily routine.
  • For the best results, drink rice water 30–40 minutes before your meal. This makes you feel fuller, so you may eat less during your meal.

The Best Time to Drink Rice Water for Weight Loss

To get the most out of rice water for weight loss, it’s important to drink it at the right times. Here are some good times to have your rice water:

  1. Morning: Drinking rice water first thing in the morning can wake up your metabolism and give you an early boost of energy. This helps you start the day hydrated and energized.
  2. Before Meals: Drinking rice water 30–40 minutes before meals can make you feel full, which might help you eat less during your meals, making it easier to control your calorie intake.
  3. Between Meals: Having rice water between meals can stop hunger pangs and reduce the urge to snack on unhealthy foods.
  4. Before or After Workouts: The natural carbs in rice water can give you a quick energy lift before workouts and help rehydrate you after exercising.

The Benefits of Drinking Rice Water

Adding rice water to your daily routine can bring lots of health benefits beyond just weight loss. Rice water offers many other health benefits. Here’s a closer look:

  1. Improves Digestion: Rice water is good for your gut. It contains prebiotics that help grow good bacteria in your stomach, making digestion smoother and reducing issues like bloating.
  2. Boosts Energy: The natural sugars in rice water provide a quick energy boost without the sugar crash that other sugary drinks can cause. This keeps you energized longer.
  3. Hydrates the Body: Staying hydrated is key for overall health. Rice water helps keep your body hydrated, which is great for your skin, organs, and body temperature regulation.
  4. Soothes Digestive Issues: Rice water can calm down your stomach and help with problems like diarrhea and constipation because it’s gentle on the digestive system.
  5. Enhances Skin Health: The antioxidants and vitamins in rice water can improve your skin. They help reduce redness, tighten pores, and even out skin tone. Some people even use rice water directly on their skin as a toner.
  6. Supports Immune System: Rice water has vitamins and minerals like zinc, magnesium, and iron that can boost your immune system, helping you stay healthier and fight off illnesses.
  7. Promotes Hair Health: Using rice water as a hair rinse can make your hair stronger and shinier. It has inositol, which repairs damaged hair and protects it from future damage.
  8. Manages Blood Pressure: The potassium in rice water can help balance out sodium levels, which is good for managing blood pressure and keeping your heart healthy.
  9. Eases Menstrual Cramps: Drinking warm rice water can help relax your muscles and ease menstrual cramps.

Talk to Your Healthcare Provider About Your Rice Water Diet

Rice water can be a simple and natural way to help with digestion, boost your energy, and improve your skin and hair health. However, before making any significant dietary changes, you should consult with your doctor. They can provide you with personalized advice to ensure that it is safe and appropriate for your needs. Consulting a professional helps you make informed decisions and get the best results for your health.

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