- Does it help?
- Cold and metabolism
- Is it safe?
- Summary
People who follow the ice hack diet prioritize eating cold foods to cool their body temperature. Proponents suggest this can increase metabolic activity and burn more calories. There is no evidence to suggest this is true.
The ice hack diet is a dietary pattern that uses cold exposure to help stimulate weight loss. It typically involves adding ice to the diet, drinking cold liquids, and only consuming cold foods within a person’s calorie allowance.
The ice hack diet attempts to trigger cold-induced thermogenesis, where metabolism increases to help keep a person warm. Some evidence suggests that targeting thermogenesis may help manage obesity and metabolic diseases. However, eating cold foods is unlikely to provide this benefit.
In this article, we discuss the roots of the ice hack diet and assess the science around it.
Does the ice hack help with weight loss?
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There is a lack of scientific evidence investigating the ice hack diet and its impact on weight loss. More research is necessary to understand whether this dietary plan can help with weight management.
Cold exposure may increase overall energy expenditure to maintain the body’s average temperature, which could help with weight loss.
Some people use other cold exposure techniques to aid weight loss, such as ice baths, cold showers, or applying ice packs to their bodies. While these practices may increase metabolism, it is not known whether this translates into weight loss.
Additionally, consuming cold food and drinks is sufficient to trigger an increase in metabolism.
»More on this:Safe weight loss tips
Can cold exposure boost metabolism?
Metabolism describes the process the body uses to convert energy from food for all its functions, such as keeping warm in the cold. While there is still some debate on the role of metabolism and weight loss and whether people can increase it, a faster metabolism may help with weight loss and weight management.
A 2022 systematic review and meta-analysis suggests that cold exposure may help boost metabolism. However, as a 2024 review notes, while cold exposure may show promise for treating obesity and metabolic conditions, more research in humans is still necessary.
Researchers suggest that cold exposure may boost metabolism due to an increase in brown fat activity. Brown fat, or brown adipose tissue, is a type of fat tissue that plays a role in regulating metabolism.
Brown fat is more active in cold temperatures and breaks down blood sugar and fat molecules to create heat and help maintain body temperature.
Cold exposure and weight
Research on the efficacy of cold exposure for weight loss is mixed, however.
In a 2022 study, researchers found that participants with overweight and obesity actually saw their metabolic rate decrease by 30 calories per day in response to cold exposure therapy rather than increase.
By contrast, participants with a BMI in the normal range saw an increase in metabolic rate of 103 calories a day. The authors suggested that this may be due to lower brown fat activity in those with overweight or obesity.
»More on this:How to increase the metabolism
Is it safe to attempt the ice hack diet?
While there is not much research into the ice hack diet, it is unlikely to directly cause serious health problems as long as a person consumes sufficient nutrients. However, the potential effect on weight loss may not be significant to justify the possible risks of cold exposure.
For example, some research indicates that consuming colder foods may slow stomach contractions and how quickly food passes through the digestive system. This may complicate conditions that relate to gastric emptying, such as gastroparesis. If a person experiences any gastrointestinal discomfort, it is advisable they stop the dietary plan.
The effectiveness of this dietary plan may also vary depending on multiple factors. These can include genetics, sleep quality, diet, and physical activity levels, as well as the intensity and duration of cold exposure. If a person is considering the ice hack diet, they may wish to discuss this dietary plan with a dietitian.
»FIND CARE:Find a dietary specialist in your area today
Cold therapy
If a person wishes to explore other methods of cold therapy, they should do so safely, keeping exposure short and in controlled environments.
For example, a person may experience cold shock if they plunge into extremely cold water without first acclimatizing. Cold shock can cause dramatic changes in breathing, heart rate, and blood pressure, which can increase the risk of drowning and complications such as hypothermia.
Cold therapy may also not be suitable for individuals with certain health conditions. This may include those living with Raynaud’s disease, cardiovascular disease, or respiratory issues.
»More on this:Benefits of cold therapy
Summary
The ice hack diet refers to a dietary plan that involves consuming ice and other cold food and beverages to aid weight loss. Advocates for this diet suggest it may help with weight loss by boosting an individual’s metabolism.
Research into the ice hack diet and its ability to help with weight management is sparse. If a person wishes to try the ice hack diet, it is advisable to first consult a dietitian.
