Does the Viral Ice Diet Really Help You Lose Weight?

Understanding the Ice Diet Trend

A new diet trend called the "Ice Hack Diet," "Alpine Diet," or "Ice Ritual Recipe" has recently gone viral on TikTok and other social media platforms. Thousands of people are trying it in hopes of losing belly fat and weight. But what exactly is this diet, and does it really work?

The Origins of the Ice Diet

The Ice Diet started trending in early 2023 when people on TikTok started claiming that drinking ice cold water in the morning can boost your metabolism and burn belly fat. The cold water "hack" was dubbed the Ice Diet, Alpine Diet, or Ice Ritual Recipe because it mimics some habits of people who live in cold mountain regions.

People who live in the Alps and other cold regions often start their day with a glass of ice cold mountain water. Some TikTokers claimed this ritual kickstarts fat burning for these mountain dwellers all day long by spiking the metabolism first thing in the morning.

How the Viral Ice Diet Works

The Ice Diet is very simple and only includes one core habit drinking ice cold water first thing in the morning. The basic ice ritual recipe calls for filling up a large glass or bottle of water and allowing it to cool overnight so it reaches the coldest possible temperature. When you wake up, drink the ice cold water immediately before having anything else.

Most versions of the diet recommend drinking at least 16 ounces of ice cold water right after waking up. Some encourage drinking another 16 ounces 30 minutes before each meal. A few TikTokers chug up to a gallon of icy water every morning.

The Science Behind Fat Loss Claims

Drinking very cold water does indeed burn additional calories because your body has to warm the water to body temperature. The energy spent heating up cold water is called thermogenesis. Some small studies show that drinking about 2 liters of ice water per day can prompt an extra 100 calories burned.

However, since a pound equals 3,500 calories, the cold water thermogenesis effect is quite small. So while it does technically burn some extra energy, research hasn't found enough of a thermogenic influence for cold water to significantly impact weight loss on its own.

Potential Benefits Beyond Fat Loss

While chugging icy water in the morning won't melt away a large amount of fat by itself, some research shows that it may have other benefits:

• May give your metabolism a slight morning boost
• Helps rehydrate after sleep by filling fluids lost through breathing
• May promote more regular bowel movements
• Cold water requires more energy for your body to process than room temperature or warm water

So while dramatic fat loss is likely unrealistic, having an ice cold glass of water in the morning, especially before eating, can still be beneficial.

Creating a Safe and Sustainable Ice Diet

If you decide to give the Ice Diet a try to reap the potential smaller benefits, make sure to modify it to meet your needs. Here are some tips for staying safe and setting yourself up for sustainability with the ice water diet trend.

Start Slowly

If you aren't used to drinking very cold water, start with just 8 ounces instead of 16 or more. Introduce your system to colder liquids gradually so you don't go into temperature shock or experience discomfort when chugging ice water.

Choose Proper Water Temperature

Water that is too cold when consumed can actually be counterproductive. Water just above freezing may constrict blood vessels and decrease thermogenic benefits. The ideal temperature range seems to be between 39F to 59F (3C to 15C).

Don't Compromise Sleep

Never set an alarm halfway through your normal sleep to force down an icy glass. Interrupted sleep defeats the whole purpose of trying to improve wellness. Time your morning ice water ritual right as you are getting up for the day instead.

Stay Hydrated All Day

While the core of this diet is icy morning hydration, you still need to drink water and other fluids consistently throughout the entire day as well. Don't abandon general hydration habits just because you start the day with an extra cold blast.

The Bottom Line

Going viral on TikTok and social media has made the Ice Diet trend take off quickly. However, the science behind it giving extreme weight loss results is definitely overstated. While drinking very cold water may provide some smaller thermogenic and health benefits, it takes more than that to lose significant belly fat.

Starting your day with 16-32 ounces of ice cold water can still be refreshing. Just be sure to modify to your own tolerance, stay safe, and couple it with overall healthy nutrition and lifestyle for any potential effects.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.