The TikTok trend diet helper: A self-experiment with rice paper

TikTok trends often take on strange forms, and one of the latest hypes revolves around a simple but apparently effective method of losing weight: the rice paper diet. TikToker Fred Fenris, who is behind the viral trend, has not only gained thousands of followers with his method, but has also lost an impressive 12 kilos. The secret? Every meal is rolled in rice paper to speed up the satiety process. A simple idea that sounds appealing to many fans of light and quick cuisine.

Vince Ecker, a content creator from Berlin, did the test himself. He spent a week experimenting to find out whether the rice paper diet actually works – and how it feels to wrap almost every meal in the thin rice paper rolls for seven days. The advantage of rice paper: only about 24 calories per sheet, which makes it a low-calorie basis for a wide range of dishes.

What is behind the Rice paper diet?

Rice paper, which is widely used in Asian cuisine, is usually made from rice flour, water and salt. It contains around 20 to 40 calories per sheet and is gluten-free, low in fat and easy to digest. This makes it an excellent fit for a diet that focuses on reducing calories without having to sacrifice taste.

Rice paper itself is largely nutrient-poor, which is why it is more of a carrier for various healthy fillings. Fresh vegetables, lean protein, such as chicken or tofu, and herbs are classic fillings in Vietnamese cuisine that are filling and low in calories. A study from the Journal of Nutrition shows that low-calorie, nutrient-rich meals can help promote satiety without consuming too many calories due to the high water and fiber content of the ingredients.

That is why the rice paper diet function

Losing weight is (actually) very simple: If you consume fewer calories than you burn, you will lose weight. In order not to starve, those who want to lose weight therefore rely on two main approaches: ingredients with high volume but few calories. And it is precisely these two adjustments that the rice paper diet focuses on.

Rice paper rolls are low in calories but help you feel full quickly. A 2015 study in the American Journal of Clinical Nutrition¹ shows that if you eat slowly, you reduce the risk of consuming too many calories. The rather tough texture of rice paper means that you chew more slowly – and feel full quicker. As the health insurance company AOK reports, the conscious feeling of being full only sets in after about 20 minutes. On average, however, a person only needs ten minutes for a normal meal.

Another interesting observation comes from research into the “Volumetrics” method. This theory by nutritionist Dr. Barbara Rolls assumes that the volume of a meal plays an important role in satiety. Rice paper diets are exploiting this. If you fill the transparent sheets with low-calorie ingredients, you create maximum satiating volume with minimal calories.

Where can you Rice paper for a diet buy?

Rice paper for a diet can be found in many supermarkets, such as Rewe, Edeka or Kaufland, often in the international or Asian department. There is also a larger selection of rice paper in special Asian markets.

Online shops such as Amazon or the REWE online shop also offer different brands and quantities of rice paper. When buying, you should pay attention to the list of ingredients; ideally, the sheets only consist of rice flour, water, salt and sometimes tapioca starch.

Rice paper as part of a balanced diet

Despite the advantages, rice paper has for a diet: the key is a “balanced diet”. But what exactly does that mean? According to the German Nutrition Society (DGE), this is a colorful variety of foods that provide the body with all the important nutrients. Lots of vegetables and fruit are the focus, supplemented by fiber-rich whole grain products, which are important for digestion.
Lean, regional meat, fish and plant-based protein sources such as pulses provide protein. Unsaturated fats, such as those from nuts or vegetable oils, complement the menu. Add to that plenty of water – ideally two liters a day.

Rice paper alone provides only a few nutrients such as fiber, vitamins or proteins. Therefore, the fillings should take into account the recommendations of the DGE to ensure sufficient nutrient intake. The ideal basis for losing weight in the long term without going hungry or suffering from nutritional deficiencies.

Conclusion: Rice paper is so good as a diet aid

After seven days of self-experimentation, Vince Ecker’s conclusion is mixed. The method helps you eat more slowly and possibly eat less. But the question remains whether the rice paper diet works in the long term. For many, the TikTok diet can be a creative way to constantly redesign low-calorie, filling meals. The key point, however, remains that long-term weight loss does not work through extreme or one-sided diets, but through a sustainable, balanced diet and healthy lifestyle habits.

The rice paper diet is not a cure-all, but it can help you develop healthier eating habits and make more conscious meal choices. As long as you focus on nutrient-rich fillings, it can be a good inspiration for a varied, calorie-conscious diet.

¹ _{To the English-language study in the European Journal of Nutrition}