2024-08-25 06:00:15
François Lehn, science/health journalist and author for 20 years, renowned “feather” and assistant to Professor David Selvan-Schreiber.
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Recently, there have been many trends on social media surrounding the use of cold and ice for weight loss. Whether it’s consuming frozen foods and drinks, exposing yourself to the cold or using ice-based supplements, there’s a lot of interest in these different weight-loss techniques, known as “ice hacks.” But what about their effectiveness and safety? This is what we will explore in this article.
What is the “ice compress” weight loss method?
The “ice hack” for weight loss is actually a collection of several different methods, all of which have in common the use of cold or ice:
Eat cold food and drinks
The simplest form is drinking very cold drinks, adding ice to drinks, or eating cold food instead of hot or room temperature food. Influencers extol the virtues of these practices and the impact they can have on weight loss.
expose yourself to the cold
Another category of “ice hacking” involves voluntary exposure of the body to cold temperatures. This may include taking cold showers, immersing in ice water, wearing cooling jackets, applying ice packs to the body, hiking in cold weather, or keeping indoor temperatures fresh.
use supplements
Some products, such as Alpilean supplements (also known as “alpine ice cubes” or “Himalayan ice cubes”), are also marketed as “ice cubes” and are designed to mimic the effects of cold. Their use is often forwarded by influencers on social networks.
Can “ice compress” really help you lose weight?
The theories behind these different methods are based on laboratory studies, but their true effectiveness for weight loss in humans has yet to be proven.
Research shows that exposure to cold affects certain muscle proteins, stimulating fat burning. Some researchers believe the link between physical activity and exposure to cold could lead to health benefits.
However, experimental results on the effects of cold on metabolism have been mixed. A review of the literature shows Exposure to cold increases energy expenditure in adults, which would benefit obesity prevention. But another review failed to draw clear conclusions about the effects of cold baths.
what does this mean to you
In practice, it is difficult to determine the actual effects of different “ice packs” on weight loss because these methods have not been the subject of controlled studies defining the amount, duration, or type of cold packs. Furthermore, no actual evidence of its weight loss efficacy has been provided to date.
Potential risks of using ice to lose weight
Although “ice hacks” are extremely popular on social networks, their use poses potential health risks that cannot be ignored.
gastrointestinal side effects
Excessive consumption of very cold foods or drinks can slow gastric emptying and worsen certain digestive problems, such as gastroparesis. Furthermore, these unusual cold exposures also disrupt the gut microbiota, the consequences of which remain poorly understood.
cardiovascular risk
Diving in cold water can have dangerous effects on heart rate and heart function, especially in people with heart disease. Even in healthy people, these practices can cause hypothermia.
Unknown risks of supplements
The safety and potential dangers of ice or cold weight loss supplements remain poorly understood. These products are not subject to the same controls as pharmaceuticals, and manufacturers’ claims are not always substantiated.
How to incorporate ice into your weight loss plan
Many experts agree that weight loss is primarily about balancing calorie intake and calorie expenditure. “Ice compresses” have not been proven to be a safe and effective way to lose weight.
However, drinking ice water instead of sugary drinks can help avoid excessive calorie consumption. Taking a walk in cold weather, while not necessarily delivering the miraculous results promised, can still have health benefits.
If you use an ice pack, be sure to wrap it in a towel to prevent cold burns on your skin. Dress warmly when going out in cold weather to avoid frostbite and other risks of cold exposure.
Despite the hype surrounding “ice” on social media, scientific research has yet to convincingly prove its actual effectiveness in weight loss. Some of these procedures even come with potential health risks, which should not be underestimated.
The best approach remains to focus on proven weight loss methods, based on a balanced diet and regular physical activity. Occasional use of cold compresses, such as drinking ice water or going for a walk in cold weather, can be beneficial but should not be considered a miracle cure.
source
Machado AF, Almeida AC, Micheletti JK, et al. Dosing of functional and clinical responses to post-exercise cold water immersion: a randomized controlled trial. Scand J Med Sci Sports. 2017;27(11):1356-1363. Number: 10.1111/sms.12734
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