Ice Hack Weight Loss: The Latest Trend in Dieting

If you’ve been patrolling the internet, you’ve likely come across the ice hack for weight loss trend. #icehack has become viral on TikTok, where people claim that consuming ice or cold foods can lead to significant weight loss, with influencers also promoting dietary supplements as part of the ice hack trend. The Ice Hack Diet claims to promote weight loss by targeting low inner body temperature as a cause of obesity, suggesting a need for critical examination of its actual effectiveness.

With this trend, consumers all across TikTok and other social media platforms have been searching for creative ways to incorporate ice or cold foods into their daily diet to test the theory that cold temperatures induce fat burning in the body.

As people continue to seek new and faster weight loss strategies, this fun trend has undoubtedly gone viral. But what exactly does this diet consist of, and is it effective and safe? We break down the answers to these questions so that you can make informed choices with this weight loss strategy!

What is the ice hack diet?

There are two variations to this trend:

1. The first type of videos appear to be of the clickbait variety, featuring a glass of ice cubes mixed with a white powder. It claims you can achieve weight loss without having to work out or restrict your diet, promising revolutionary secrets that the fitness and weight loss industry is hiding from the common man. 
2. These videos promote dietary supplements like Alpilean as part of the ice hack diet and redirect viewers to the link in their bio, where it actually reveals to be a marketing strategy for Alpilean supplements. These are promoted with the claim that increased body temperature causes weight gain, based on a 2020 Stanford study. However, the claims made by the video can be easily debunked from a scientific point of view, as taking supplements by themselves without working out or following a diet is not proven to be effective.
3. The second variation of ice hack weight loss videos has people consuming ice or cold foods as part of their diet and also promoting cold showers and ice baths. It relies on exposure to cold to stimulate weight loss, which may support a healthy metabolism by helping the body burn more calories. 

Dietary principle behind the diet: 

Now what gives the second variation of the ice hack trend its credibility? The practice of cold exposure is based on the principle of thermogenesis, which is the body’s process of maintaining its temperature when exposed to changes in environmental factors such as temperature shifts. When the ice hack diet creates cold-induced thermogenesis, it affects the core body temperature, prompting the body to utilize brown adipose tissue to burn fat and increase metabolism.

Does the body burn more calories eating cold food?

Eating cold food can burn more calories than hot food, but the difference is pretty negligible. For example, consuming cold water burns about 8 calories more than room temperature water, which is unlikely to make any significant impact on weight loss results. Bottom line – a single food contains the same amount of calories whether it is hot or cold.

Melissa Mitri, MS RD

Weight Loss Expert, Nutrition Writer and Media Dietitian

How to follow the ice hack weight loss diet

This diet involves cold exposure through cold foods and various therapies, which means exposing the body to cold temperatures both externally and internally.

For internal body temperature: 

1. You can consider naturally cooling vegetables like cucumbers, celery, and leafy greens to help regulate your inner body temperature.
2. Berries and melons such as watermelon, cantaloupe, and honeydew.
3. Yogurt and smoothies.
4. Beverages like coconut water and mint-based juice.

For external body temperature:

1. Cryotherapy – This is a medical practice that involves sitting in freezing or near-freezing temperatures for about 3-5 minutes as a form of body treatment. The treatment usually involves the whole body where you are required to sit in a cryotherapy booth. However, cryotherapy can also just include specific parts of the body, such as a cryotherapy facial. 

1. Cryotherapy is said to trigger a response that redirects blood flow and offers multiple health benefits. However, it can be an uncomfortable process for those not used to the cold, and as such we recommend consulting a doctor before giving it a try.

1. Ice baths – These originated long before the viral practices of the present generation’s interest in ice hack weight loss methods. Even early civilizations have utilized the benefits of swimming in cold water for their health. It reduces the body temperature from the outside which can possibly aid in speeding up the metabolism. Celebrities like Kim Kardashian and Harry Styles as well as athletes like LeBron James and Cristiano Ronaldo stand by this practice of ice baths for its many benefits [1]. The video below explains in-depth the many benefits of exposure to cold water, including weight loss.

Is the ice hack diet effective?

While the ice hack diet has some scientific rationale, its effectiveness can vary based on several other factors. These include sleep quality, diet, physical activity, and the intensity of exposure to cold temperatures both internally and externally. 

Thermogenesis has the possibility of boosting the total energy expenditure of the body in its process of maintaining its core temperature. This can lead to the burning of brown fat, which can positively impact weight loss and body weight management.

But while studies show that thermogenesis can help in combating obesity and metabolic issues, it’s uncertain if consuming cold foods or being subjected to cold temperatures alone is enough to result in any significant weight loss. Hence, if you’re considering this strategy, it is highly recommended to balance it with a proper nutrition and fitness plan.

Melissa’s point of view

While activities that promote thermogenesis can boost metabolism, the extent to which they do this is likely small. For example, one study tested the effectiveness of a thermogenic supplement, where it only led to an additional one pound of weight loss. Adhering to a reduced-calorie diet, exercise, and total lifestyle program is what will lead to true weight loss, with thermogenic practices adding a very minimal boost at best [2].

Melissa Mitri, MS RD

Weight Loss Expert, Nutrition Writer and Media Dietitian

Is the ice hack diet safe?

If essential nutrients are being consumed throughout the process, the ice hack weight loss trend does not typically pose any serious health risks. However, if the consumption of cold food is affecting the digestive system and leading to discomfort, it is advisable to discontinue the plan and consult a dietitian.

In regards to cryotherapy, people may also experience cold shock due to sudden exposure to extreme temperatures. For this reason, it is highly recommended to consult a doctor before trying this treatment.

Is the Ice Hack weight loss diet safe for individuals with high blood pressure?

Melissa states that “while the ice hack diet itself is safe for those with conditions such as high blood pressure, cryotherapy treatments may pose a greater risk. For those with high blood pressure, cryotherapy is not recommended as the stress on the body can increase blood pressure.”[3]

Although the diet plan for ice hack weight loss can support a healthy metabolism,  it is best not to rely on it exclusively for your weight loss journey. For best results, combine it with proper nutrition and fitness to induce weight loss. If you’d like to check out easy-to-follow exercises to help you on this path to an active lifestyle, you can download the JustFit app!

Conclusion

The world is often taken over by trendy diets and plans that appear every other day, especially due to the powerful force of social media. These trends can be confusing or misleading too, which is why it’s essential to research the pros, cons, and safety of any plan before jumping on the bandwagon. 

We hope that this article improves your awareness of the latest ice hack weight loss trend, and aids you in making the right choice for your own needs!