What is the 5 Second Ice Hack?
The 5 second ice hack, sometimes called the ice diet or alpine diet, refers to a recent viral TikTok weight loss trend. People are claiming that drinking ice cold water first thing in the morning can boost metabolism and burn calories.
The premise is simple - take a big drink of icy water immediately after waking up. But hold the water in your mouth for 5 full seconds before swallowing. This purportedly forces your body to warm the frigid water internally, kickstarting thermogenesis for accelerated calorie and fat burning.
Origins of the Hack
In mid 2022, TikTok wellness influencer Brie Stoner shared her ice water routine for a flatter tummy. The short video detailing her morning ice water habit went hugely viral, gaining over 9 million views. This sparked countless copycat videos as people attempted the ice diet hack for themselves.
Claims of the 5 Second Method
Devoted followers of the 5 second ice diet assert that it delivers transformative weight loss and belly fat burning with these touted benefits:
- Burns up to 100 extra calories daily
- Accelerates your resting metabolism
- Reduces bloating and water retention
- Dulls hunger and cravings
- Enhances focus and energy levels
With promised rewards like these, its no wonder this swiftly went viral on social media as the hot new health and diet craze.
Is the 5 Second Hack Legit?
This is the key question for anyone considering jumping on the icy bandwagon - does the 5 second ice diet actually achieve real, lasting weight loss?
Very Limited Evidence
Right now there is minimal scientific evidence specifically on the 5 second ice diet trend. Some small studies suggest that any ice cold water might provide a small metabolic boost due to thermogenesis. But more research is still needed.
The Thermogenesis Theory
The concept behind the 5 second ice method relies on thermogenesis. This is your bodys natural process of generating heat by burning calories. When you ingest extremely cold water, your body uses energy to heat it to match your internal core temperature.
So in theory, there could be a temporary uptick in energy expenditure and fat burning. But whether this lasts long enough to truly impact weight is unproven.
Water Consumption Aids Weight Loss
There is ample evidence that just staying well hydrated in general promotes weight loss. Water helps fill you up, reduces overeating, flushes out bloat, and boosts metabolism.
So the water itself may benefit weight control even without ice. The key is likely consuming enough total fluids rather than just 5 seconds of frozen water.
How to Follow the 5 Second Hack
Want to give the 5 second ice diet a try for possible weight loss? Here is a step-by-step guide to following the viral method:
1. Fill a Glass with Ice
Right after getting out of bed in the morning, head to the kitchen and fill a tall narrow glass with ice cubes. Optimal timing is before eating or drinking anything else.
2. Add a Small Amount of Water
Pour just 2-3 inches of regular tap or filtered water over the piled ice. Too much liquid will dilute intensity. The goal is creating an icy slushy texture.
3. Take a 5 Second Sip
Drink a substantial gulp of the frosty mixture and swish it around your entire mouth for a slow count of 5 seconds. Be sure to hit your cheeks, gums, and tongue.
4. Swallow and Repeat
After the full 5 second hold, swallow the ice water. Catch your breath then sip another small blast. Repeat the 5 second mouth hold again before swallowing.5. Finish within 5 Minutes
Consume the entire glass using the 5 second sipping method within 5 minutes of initially waking up. For maximum effect, finish before heating up with coffee, tea, or other liquids.
Pro Tips to Maximize Results
To give yourself the best chance of succeed with the ice diet, utilize these pro tips:
Mind the Time
Metabolic processes like thermogenesis are most efficient first thing in the morning after an 8+ hour overnight fast. So consistency with your 5am wake up call is key.
Skip Straws
Drink directly from the glass, no straws allowed! Bypass your warm mouth and directly hit your cold sensitive digestive tract for a bigger calorie burn.
Use the Coldest Water Possible
For maximum intensity, use water that has been refrigerating overnight or load your glass with fresh ice every few sips to maintain pure frostiness.
Pair with Light Exercise
Boost results by combining your ice water ritual with a short morning walk, yoga flow, or other gentle movement to elevate metabolism.
Stick with the Routine
Stay consistent and make icy sipping every morning on an empty stomach a habit. Sporadic ice hacking wont cut it!
Ice Water Health Benefits
Beyond potential temporary calorie burning, drinking ample chilled water first thing offers other perks:
Superior Hydration
Cold water is absorbed by your body up to 30% faster than room temp or warm liquids. So it more effectively hydrates cells.
Detoxification
Hitting your digestive system right after waking with pure, cold fluid helps flush out toxins and improves gastrointestinal function.
Reduced Joint Pain
The anti-inflammatory effects of icy temperatures may relieve early morning arthritis, back, or knee discomfort.
Healthier Skin
Proper hydration fights wrinkles and dryness. And cold constricts blood vessels to reduce puffiness and under eye circles.
Blood Sugar Control
Drinking chilled water may help regulate insulin response and keep blood sugar levels stable.
Is the Ice Hack Safe?
For most healthy people, the 5 second ice diet poses little risk. But consider these precautions:
Dental Sensitivity
If you have issues like tooth decay or gum recession, extremely cold water could worsen tooth pain and sensitivity.
Cold Urticaria
Rare cases of skin allergy to cold temperatures causes hives or swelling from icy ingestion. Discontinue if you develop any rash.
Raynauds Disease Risk
People with poor circulation issues may experience dangerous reductions in blood flow. Check with your doctor before attempting.
Aspiration Pneumonia Concerns
For some elderly adults or people with swallowing disorders, accidentally inhaling liquids into lungs could cause aspiration pneumonia.
Intense Brain Freeze!
If you find the ice water causes uncomfortable headaches or brain freeze, just scale back the intensity until your body adjusts.
Ice Hack Weight Loss Results
TikTokers boldly boast losing up to 20 pounds thanks the 5 second method. But is this dramatic transformation hype or reality?
Minimal Impact on Actual Fat Loss
While the ice diet might temporarily spike metabolism, the total calorie burn over 24 hours is likely fairly negligible. So true fat loss would be very minimal.
Water Weight Loss Occurs
Any uptick in water intake could reduce water weight retained in tissues and bloating in the short term. But fat cells remain untouched.
Promotes Placebo Effect
When dieters expect results from efforts like icy sipping, the psychology of weight loss often generates an initial drop on the scale through placebo effect even without body fat changes.
Wont Replace Healthy Eating
No gimmick like the 5 second trick sustains major weight loss. A balanced calorie controlled diet and active lifestyle remains mandatory for shedding pounds long-term.
Healthy Breakfast Ideas After Icy Sipping
Looking for nourishing morning meal ideas to fuel your day after enjoying your frosty beverage? Consider these tasty suggestions:
Veggie Scrambled Eggs
Fluffy eggs scrambled with spinach, tomatoes, onions, mushrooms, peppers and a sprinkle of cheese.
Avocado Toast
One slice of whole grain or seeded toast topped with mashed avocado and a squirt of lemon juice.
Protein Smoothie
Blended frozen fruit, milk or yogurt, greens like kale or spinach, nut butter, chia seeds, and protein powder.
Overnight Oats
Oatmeal soaked overnight in milk with nuts, seeds, cinnamon, fruit, and other mix-ins for ready-to-eat morning fuel.
Nutty Fruit and Yogurt Bowl
Greek yogurt layered with fresh berries, granola, chopped nuts, coconut, honey or maple syrup.
The Verdict on the 5 Second Hack
Whats the final consensus from dietitians on whether the viral ice diet delivers real, sustainable weight loss results?
There needs to be much more extensive research before declaring this social media craze has merit. The calorie burn seems insignificant. And no single gimmick replaces proper nutrition and an active lifestyle.
With that said, beginning your day with a big glass of icy cold water is an easy healthy habit with hydration benefits. So if you find the bracing beverage energizing, it could be a worthwhile addition to your routine without expectations of body transformations.
FAQs
How much weight can I lose with the ice hack?
Despite dramatic social media claims, the ice diet leads to very minimal true fat loss for most people. You may drop a couple pounds from temporary water loss, but substantial weight loss requires comprehensive lifestyle changes.
When during the day should I do the ice hack?
For optimal timing, practice the ice drinking ritual first thing upon waking in the morning before eating or drinking anything else. This maximizes potential thermogenic effects.
Can I do the ice hack at night instead?
It's best to stick with morning timing on an empty stomach. But for variety, you can try the hack before bed as well. Just don't expect it to disturb your overnight metabolic processes.
What kind of water should I use?
Always use very cold water, the colder the better for intensity. Regular tap water, filtered water, or bottled water all work fine. Just make sure no warm liquids dilute it like coffee or tea.
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.
Add Comment