Understanding the Ice Hack Diet: Benefits, Risks, and How It Works

Imagine melting the fat by cooling it down! Doesn't this sound interesting, right? That's the effect of "Ice Hack Diet", the viral trend that claims that cold exposure can enhance your metabolism and help you lose fat. This has aroused the curiosity of many people. If you are also wondering about this diet, its benefits, how it works, and many more facts, we are here with this blog to guide you comprehensively. Let’s take a look!

Origin of the Ice Hack Diet

• In 2023, the ice hack diet became viral on social platforms like YouTube and TikTok through influencers and testimonials.

• However, in 2014, Dr. Brian Weiner from New Jersey proposed this diet and claimed that eating ice can help you burn excess calories as the body requires energy to melt ice cubes.

• But Dr. Brian’s concept of this diet is not similar to the current hack, which involves consuming cold foods & drinks, taking cold showers, and having supplements with ice-cold water. 

• In a social platform, there are two types of variations of this ice hack. The first variation is the Alpine Ice Diet, where a video shows an individual talking about pouring some strange white powder over a glass filled with ice cubes before directing you to a special link mentioned on his bio. The link takes you to the page that is promoting the Alpilean or Puravive supplements, claiming to promote weight loss, which is not supported by the FDA.

• The secondary variation is a "Simple" Ice Hack Diet that focuses on consuming cold foods and drinks and using cold exposure techniques like taking cold showers and baths, and applying ice packs or bags.

What is the Ice Hack Diet?

The ice hack diet, also known as the alpine ice diet, is a viral weight loss strategy that focuses on cooling the temperature of the body to burn out excess calories. Simply, it involves drinking cold water, eating ice and chilled foods before meals, exposing the body to cold temperatures through cold showers or ice baths, or taking supplements like Alpilean supplement with ice water. This puts the body in "cold-induced thermogenesis," which is a physiological state where the body's metabolism boosts to keep you warm. 

People who support this diet believe that this increased metabolism, when combined with caloric deficits (burning more calories than you intake), can speed up the weight loss process. 

What are the Components of the Ice Hack Diet?

It’s important to know that though the ice hack diet might help with calorie burning, it's no magic fix for weight loss. To truly lose weight, focus on healthy eating, staying active, and consulting dietitians before making big dietary changes.

These are the ice hack diet ingredients:

• Drink ice water: Drink 4 to 6 glasses of ice-chilled water every day. The coldness reduces the body's core temperature, boosting metabolism.

• Consume chilled foods: Have cold soups and smoothies, and eat chilled fruits and veggies that lower the average temperature and improve metabolism. 

• Take cold showers: Start with a warm shower and then switch to cold for the last few minutes. The exposure to cold can stimulate the brown adipose tissue that is responsible for burning calories. Practice this a few times per week.

• Use cooling products: Use cooling vests, wraps, ice packs, and gels that help decrease the body temperature and improve fat burning.

• Exercise in a cold: Do walking in cold weather or turn down the AC temperature while working out in gyms. This helps burn more calories.

• Get adequate sleep: Get 7-8 hours of quality sleep every night in a cool room with around 65 to 67 degrees temperature, helping the body burn fat and calories.

By adding these methods to your routine, the ice hack diet can boost your metabolism and speed up fat burning by bringing the body into calorie-burning mode.

How Does the Ice Hack Diet Work?

This is how the ice hack diet works: 

• Activates brown adipose tissue: Drinking cold water and food or taking ice baths or cold showers may activate brown adipose tissue, which plays a key role in burning calories to produce heat.

• Boosts metabolism: Exposure to a cold environment can speed up metabolic rate, which aids in burning more calories even when resting.

• Controls appetite: Cold exposure may temporarily suppress your appetite, making you eat less food.

• Encourages hydration: Drinking cold water before meals can make you feel full, which can prevent overeating. 

Foods to Eat & Avoid on the Ice Hack Diet

This diet focuses on consuming cold foods and drinks to improve metabolism. Here are the foods to eat (that aid in improving metabolism) and avoid (that slow down metabolism): 

Foods to Eat:

• Lean Proteins: Fish, beans, and grilled chicken.

• Healthy Fats: Avocados, olive oil, seeds, and nuts.

• Fruits and Green Vegetables: Berries, broccoli, carrots, and spinach.

• Other: Dairy products and whole grains (if tolerated).

Foods to Avoid:

• Refined Carbohydrates: Pasta, white bread, sugary cereals, and rice

• Sugary Foods: Packaged snacks, desserts, and candies

• Unhealthy Fats: Red meat, full-fat dairy products, and butter

• Processed Foods: Many prepared and packed foods. 

Important Considerations:

• Drink a lot of ice-cold water and consume only cold foods.

• Limit your calorie intake.

• The foods to eat and avoid may depend on your needs and tolerance.  

Does the Ice Hack Diet Really Help with Weight Loss?

There is no strong scientific evidence on the effectiveness of the ice hack diet and its role in managing weight. More studies are needed to understand its complete efficacy. The popularity of this diet is based on these theories:

• One study says that exposure to cold may increase the energy expenditure (the amount of energy the body uses to perform functions) and the action of brown adipose tissue. This happens to maintain the core temperatures of the body, which can help burn fat and calories. But it is not known whether cold food and beverages can help.

• Another study shows that cold foods are unlikely to increase insulin levels compared to hot foods, and high insulin levels contribute to type 2 diabetes and obesity, which can increase weight. However, the food's temperature is not the primary factor in achieving the targeted weight.

However, the researchers concluded that these studies are inconsistent and are not enough to claim the benefits of the ice hack diet in losing body weight. Though this diet can help, it is not recommended to depend only on it for weight loss. Medical professionals advise following a natural weight loss remedy like eating a well-balanced diet and practicing exercise regularly (which has more scientific backing).

Potential Risks: Is it Safe to Follow an Ice Hack Diet?

Though there is no research on it, extreme or prolonged exposure to cold can lead to some risks:

• Gastrointestinal Issues: Consuming cold foods in extreme amounts can slow down the contractions of stomach muscles, which can worsen conditions like gastroparesis (where the stomach empties food more slowly). Also, it can lead to bloating and stomach upset after meals.

• Cold Shock Response: Bathing suddenly using cold water can lead to increased heart rate, quick breathing, and high blood pressure. This, in turn, can cause cardiovascular issues.

• Hypothermia: Cold exposure for a long period without enough protection can lead to hypothermia (a fatal condition where there is a significant drop in body temperature, below 35°C.

• Frostbite: Prolonged exposure to low body temperature can lead to frostbite, where the skin and other underlying tissues become frozen, contributing to loss of sensations, numbness, and skin discoloration. 

• Weak Immune System: As cold exposure can raise stress on the body, it can lead to a weak immune system, making the body unable to fight off infections. 

Important Note: People living with certain medical conditions like diabetes, respiratory problems, and cardiovascular disorders should avoid this type of diet. The best advice is to consult a dietitian for the right dietary changes. 

Tips to Safely Follow the Ice Hack Diet

If you decide to consider this diet, it is crucial to follow it safely in the following manner:

• Talk to a dietitian or healthcare provider before starting this diet.

• Start by taking a little glass of cold iced water or short cold showers, and then slowly increase the amount and duration until your body adjusts to it.

• Have cold showers or ice baths for about 5 to 10 minutes to avoid hypothermia and cold shock.

• Cold exposure can lead to dehydration, so drink a lot of water.

• Pair this hack with balanced meals and exercise for the best outcomes.

• Do not use ice packs directly on the skin, and avoid staying in cold environments for a long period.

• In case you experience any side effects that last longer or bother you, seek medical attention. 

Safer Alternatives

Instead of following the ice hack diet, consider the safer alternatives, such as a well-balanced diet and exercise:

• Consume a Well-balanced Diet: Add lean proteins, whole grains, healthy fats, and complex carbs to your diet as they play a crucial role in improving metabolism and burning fat.

• Create a Calorie Deficit: This can be done by consuming fewer calories than the body needs. In such a case, the body starts utilizing stored fat to produce energy, which leads to weight loss.

• Practice Weight Training: Builds muscle, which helps boost the metabolism, burning more calories throughout the day. 

• Engage in Cardio: Burns off calories while exercising and promotes cardiovascular health. 

• Get Enough Sleep: Aim to get 7-9 hours of sleep per night, as it reduces calorie intake, suppresses appetite, and improves metabolism, which consequently helps with weight loss.

Summing Up

The ice hack diet presents a unique approach to weight loss, combining cold foods, drinks, and ice-cold water. While its promises of fat loss and improved metabolism are enticing, you should carefully consider this diet. Prioritizing nutrient-dense foods, a regular exercise routine, and professional guidance to reduce the potential risks and enhance the chances of a successful weight loss journey.

As with any dietary efforts, the key lies in finding an approach that aligns with your goals, preferences, and overall well-being.

Also Read: Weight Loss: How to Burn Fat Effectively and Safely.