The coffee loophole is a viral term for combining coffee with other ingredients to lose weight. There are many made-up coffee loophole recipes on the internet, with ingredients including coffee, lemon, honey, cayenne pepper, cinnamon, and similar. Lately, this term has been used to advertise coffee-based supplements that claim to enhance weight loss. Read more to learn the science behind the claims.
What is the 7-second coffee loophole?
The 7-second coffee loophole is a trending weight loss technique that has taken social media by storm. The premise behind it is that you need to consume black coffee, sometimes with additional ingredients, within a very specific timeframe — ideally within seven seconds of feeling hunger pangs.
Advocates and influencers are making some bold claims about this method, asserting that the rapid intake of coffee tricks the body into feeling full, which suppresses your appetite temporarily. However, there isn't any robust research to back up these claims.
The logic behind the 7-second loophole is tied to the relationship between caffeine and your hunger hormones. According to proponents of this method, when you drink black coffee, it stimulates the release of hormones such as adrenaline and dopamine, which may temporarily suppress your appetite. The aim of the 7-second loophole is to strategically time your coffee drinking to reduce hunger and the urge to snack.
Despite its popularity, you should be careful about weight loss trends. Substitutes, tricks, and hacks should never replace the need for a balanced diet and healthy eating habits.
What are the ingredients for the coffee loophole recipe?
There are many 7-second coffee loophole recipes that combine coffee with other ingredients and supplements to potentially accelerate weight loss. While there is science behind the effects of some ingredients used in weight loss supplements, their effectiveness or capacity may differ from what the manufacturer advertises to customers.
Although these supplements can contain ingredients that may affect body weight and composition, most formulations have not been scientifically proven to help with weight loss. Let's look at the science behind some of the common ingredients found in 7-second coffee loophole recipes:
- Chromium. A meta-analysis concluded that chromium supplementation significantly reduced body weight (-1.65 lb), body mass index (-0.18 lb per square inch), and body fat percentage (-0.68%) in overweight and obese individuals; however, the changes are too little when compared to what could be achieved through a healthy and balanced diet.
- Green tea extract (Epigallocatechin gallate or EGCG). An analysis of 22 randomized controlled trials showed that EGCG significantly reduced body weight (-3.9 lb) and body mass index (-0.3 lb per square inch). However, the effects of EGCG can be influenced by factors such as habitual caffeine intake.
- Chlorogenic acid (CGA). CGA is found in green coffee beans and is commonly used in 'slimming' products. A 2023 meta-analysis of randomized controlled trials concluded that CGA significantly reduced body weight (-2.8 lb) at daily doses of 500 mg or more.
- L-carnitine. L-carnitine is a compound naturally found in foods, including meat, fish, and milk. It is involved in fatty acid oxidation in various cells. Due to its involvement in fat metabolism, it's one of the most common supplements used by gym-goers and athletes. L-carnitine is reported to significantly reduce body weight (-2.67 lb), body mass index (-0.5 lb per square inch), and fat mass (-4.6 lb).
As scientific data indicates, some ingredients may potentially help with weight loss—however, identifying the doses and duration of ingredients and combinations of ingredients needs further research. Even with that, the amounts of weight loss reported are small compared to what can be achieved through a healthy and balanced diet.
Fact vs. fiction on the 7-second coffee loophole
Products claiming miracles or hacks became popular and faded. Is this coffee trick to lose weight any different? Let's dive into fiction on the 7-second coffee loophole claimed by manufacturers and through advertisements, and learn the facts.
Fiction | Fact |
Healthy weight loss is easy and fast with the 7-second coffee loophole. | No scientifically proven dietary supplements result in fast yet healthy weight loss. Although the rate of weight loss can highly change between individuals, gradual weight loss (around 1–2 lb a week) is recommended for healthy and sustainable weight loss. |
The 7-second coffee loophole burns fat. There is no need for healthy eating and exercise for healthy weight loss. | Healthy weight loss can be achieved through a weight loss program that includes healthy and balanced nutrition and exercise tailored to individuals' health, needs, and requirements. |
The 7-second coffee loophole is a miracle newly discovered. | Despite the 7-second coffee loophole claimed to be a new discovery, coffee-based weight loss supplements with similar ingredients have been in the market for a long time; there are neither miracles nor new discoveries. |
Since celebrities use the 7-second coffee loophole to stay in shape, it should work. | Whether or not the 7-second coffee loophole is suggested by celebrities it doesn't say anything about the safety and efficacy of the product on weight loss and health. |
The 7-second coffee loophole hacks the circadian rhythm of fat cells. | This is information given by the manufacturer that bends the results of a study to support bold health claims. Initially, the study reported that fat cells have circadian rhythms, meaning fatty acid metabolism changes throughout the day. The researchers did not conclude any manipulation through any ingredients to achieve fast and easy weight loss. |
Following the 7-second coffee loophole ritual, you can eat whatever you want and won't gain weight. | There are no dietary supplements that drive weight loss, even though you follow an unhealthy and high-calorie diet. |
Effective weight loss strategies
Suppressing your hunger with coffee is not the most effective way to lose weight, and definitely is not the healthiest. Below you will find a list of evidence-backed ways to lose weight, to support your body composition, fitness, and wellness goals.
Calorie counting
Creating a calorie deficit is essential for losing weight. Counting calories from foods you consume is one of the most common ways to track your energy intake to make sure you are in a deficit. This is also very popular in the fitness industry, where people track not only their calories but also their macronutrients. A daily calorie deficit of around 500 calories over several months should result in sustainable weight loss. A more extreme caloric deficit might be hard to maintain and could lead to binge eating.
You can determine your approximate daily calorie needs by using an online calculator. However, it would be best to consult your doctor and/or a registered dietitian to get a more personalized answer. It is still important to prioritize a healthy diet rich in wholefoods, instead of ultra-processed ones, even if they ‘fit your calories’, to provide your body with the necessary nutrients.
You should not go into a calorie deficit if you are recovering from an eating disorder, are recovering from illness or are sick, are a child or a teenager, or are very physically active. Calorie restriction approaches may not be suitable during pregnancy, unless you are overweight and have been advised to lose weight by your doctor to avoid complications.
Meal planning
Some people find calorie counting too tedious or feel like this makes them too obsessed with numbers attached to food labels. Focusing on a more balanced diet may be enough to lose weight.
Try picking and meal prepping a few recipes for breakfast, lunch, and dinner for the week. This way, you can avoid going over hungry or not having ingredients on hand to make a balanced meal.
Meal planning can be a fun way to try new healthy recipes, cook with seasonal produce, and increase variety. It can additionally help you reduce your grocery bill and save time as you do not need to go to the store every day or think of what to cook.
Aim for healthy recipes that are tasty and nutrient dense. You can also plan for an afternoon snack, such as greek yogurt with fruit, to avoid getting overly hungry between meals. To make it easier, numerous meal planning apps are available, or you can get a nutritionist to make a personalized meal plan.
Fitness apps/exercise
Starting a workout routine or increasing intensity/frequency of your current exercising regime can be a good way to create a caloric deficit without the need to drastically reduce your food intake.
If you are just starting, try getting 8-10 thousand steps a day on a consistent basis, and then add 2-3 strength training sessions per week. Strength training, combined with getting enough protein, may help you maintain more muscle mass during your weight loss phase. The goal of weight loss is usually to reduce fat mass whilst maintaining muscle. Other forms of exercise, such as swimming, pilates, HIIT, boxing, and dancing, are also beneficial, so pick the ones you genuinely enjoy.
Getting a personal trainer may help you reach your goals quicker and teach you the proper technique to avoid injuries. If getting a personal trainer is not possible, you can try a fitness app. What is most important is that you follow and consistently stick to a structured program, combined with a healthy and balanced diet.
Intermittent fasting
Intermittent fasting is a dietary approach where you eat only for a set amount of time each day and fast for the rest of the day, only consuming non-caloric drinks like water, black coffee, and unsweetened tea. The approach may have certain health benefits, such as reducing inflammation, promoting autophagy and longevity, improving cardiometabolic parameters, and contributing to cancer prevention.
Intermittent fasting can also be an effective weight loss strategy. By restricting the times of the day you are consuming calories, you are naturally likely to eat less than usually, resulting in weight loss.
However, it is important to be mindful of your food and nutrient intake, to ensure you are still eating a balanced diet. It would be best to consult a healthcare professional and plan your meals to avoid nutrient deficiencies.
This dietary approach may not be suitable for pregnant or breastfeeding women, people who are recovering from an eating disorder, type 1 diabetes, women with hormonal imbalances, children and teenagers, and those chronically ill should only do so with the supervision of healthcare professionals.
Stress management and sleep
Getting enough good quality sleep may help you lose weight by reducing food cravings associated with sleep deprivation. Disturbed sleep patterns often lead to craving for food high in fat and carbs, making it hard to stick to a calorie deficit. Sleep-deprived people also often turn to sugary sodas and energy drinks to increase their energy by getting a sugar and caffeine hit, which can have a negative impact on blood glucose and other hormones.
Over a prolonged period of time, consumption of energy-dense foods and beverages to compensate for a lack of sleep may lead to piling on the pounds. Being well rested would leave you feeling better, making it easier to make healthy choices, and allowing you to recover from exercise better.
A similar tendency is seen with stress, as some individuals cope by eating. High levels of stress over a prolonged period of time can also lead to chronically elevated cortisol levels, which may cause the body to accumulate fat around the stomach. An increase in cortisol levels may also be linked to cravings for foods, high in sugar and fat. Although targeted fat loss is a myth, managing and reducing stress together with caloric deficit can help you lose the “cortisol belly”. Taking a walk can be a great way to destress as well as help you get some movement throughout the day.
Fat burners
Fat burners may offer some aid in weight loss, but their effectiveness and safety vary, thus, it is important to choose high-quality products. It is also important to note that a healthy lifestyle, a balanced diet, and regular exercise routine are the main pillars of weight loss.
Ingredients such as caffeine, green tea extract, and capsaicin have been studied for their potential to increase metabolic rate and promote fat oxidation. Whilst there is some supporting evidence, the research in humans is limited and inconclusive.
The overall impact of ‘fat burners’ on weight loss is modest and should be approached with caution, as the long-term effects and safety of these supplements are not fully understood.
📝Healthnews editor's top picks
PhenQ PM
- May support fat burning during sleep
- Chromium may help curb late-night cravings
- Contains a blend of vitamins, minerals and amino acids
We liked that PhenQ does not contain caffeine, unlike many other weight loss supplements. The main ingredients are minerals, vitamins, and amino acids, some of which, like chromium, have been linked to weight loss in some studies. Another ingredient, arginine, has been shown to aid in reducing waist circumference.
Simple App
- Freemium
- Food, activity, and water intake tracker
- Gives a nutrition score of your meals
- Aims to build a positive relationship with food
We like the Simple app due to its focus on nutrition and health rather than calories and macros. Besides allowing you to set up a fasting schedule, the app also allows you to upload your meals and gives back a nutrition score. We like that the app does not classify foods as good or bad but rather promotes a balanced approach, where most foods are high in nutritional value with the occasional treat. This app may be a good option for people wanting to avoid excessive dieting culture or restrictive mindset.
Prolon 5-Day Program
- Marketed to mimic the benefits of prolonged fasting
- Includes soups, nut bars, snacks, drinks, and supplements
- Easy to follow
Noom App
- Focuses on positive habit change
- Users are matched with a human coach
- Offers health condition-specialized programs
- Offers educational content and weekly challenges
We liked the Noom App for weight loss, as it focuses on behavioral and positive habit change. The users are matched with a coach who educates them and helps them build health- and weight-loss-supporting habits. We liked that instead of focusing on quick fixes or crash diets, Noom helps its users address the deeper issues at hand to improve their overall well-being. We also liked that the app has designated programs to help with specific health conditions, such as diabetes.
Better Me App
- Fitness and nutrition
- Allows calorie tracking and has a wide food database
- Step tracker, which converts them into burned calories
- Personally picked daily workouts
We like the Better Me app due to its holistic and well-rounded approach to weight loss. The app provides nutrition guidance, allows you to track your calories and water intake, and is compatible with fitness trackers to measure the calories burned. We also loved the daily workout feature, which gives you a different 15–20-minute guided workout sure to fit into your busy day.
Expert's conclusion
To achieve healthy sustainable weight loss, the best approach is to create a calorie deficit through lifestyle and diet changes. Tracking your calories or meal planning combined with increased physical activity may be the most effective and time-tested weight loss method.
However, it is important not to go overboard with calorie reduction and exercise as it can quickly lead to burnout and injuries. Quality sleep and stress management are just as important to keep your cravings and body weight in check. It may be a good idea to aim for a 80-20 approach between nutrient-dense and ‘good-for-the-soul’ foods, so you can lose weight whilst still enjoying an occasional pizza.
Although certain ingredients, like L-carnitine, have been associated with weight loss, no ingredient is scientifically proven to result in fast and sustainable weight loss without a balanced diet and exercise. That said, some weight loss supplements may provide a small additional benefit as long as the products are of high quality and tested for safety.
FAQ
What is the 7-second coffee loophole, and how does it work?
The 7-second coffee loophole is a trending weight loss fad that involves consuming black coffee within seven seconds of getting a hunger pang. It’s thought that this tricks your body into feeling full and delays the onset of appetite. However, there’s no evidence to support this as a healthy or sustainable weight loss technique.
Are there any health risks associated with the coffee loophole method?
The FDA warns against dietary supplements claiming fast weight loss. These products can include harmful ingredients. Despite popularity, you should be careful about weight loss supplements.
Is the 7-second coffee trick safe?
As a short-term hunger suppressant, the 7-second coffee loophole may be relatively safe, but it should never become a substitute for a balanced diet and healthy eating habits. Relying on these kinds of trending techniques may not be safe long-term and could lead to nutritional deficiencies and a variety of health risks.
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The 7-second coffee loophole is a trending weight loss fad that involves consuming black coffee within seven seconds of getting a hunger pang.
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The 7-second coffee loophole or any other dietary supplements can't help you achieve healthy and sustainable weight loss. If you'd like to consume dietary supplements to help with weight loss, consult your healthcare provider before taking any products.
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Some ingredients such as green tea extract, L-carnitine, and chlorogenic acid have been shown to reduce body weight and can aid in weight loss; however, the amounts reported are small compared to what can be achieved through a healthy and balanced diet.
6 resources
- The Food and Drug Administration. Questions and answers about FDA’s initiative against contaminated weight loss products.
- Clinical Obesity. A meta-analysis of the effect of chromium supplementation on anthropometric indices of subjects with overweight or obesity.
- Phytotherapy Research. The effect of green tea supplementation on obesity: A systematic review and dose–response meta-analysis of randomized controlled trials.
- Systematic Reviews. Chlorogenic acid in green bean coffee on body weight: a systematic review and meta-analysis of randomized controlled trials.
- Clinical Nutrition ESPEN. Effects of l-carnitine supplementation on weight loss and body composition: A systematic review and meta-analysis of 37 randomized controlled clinical trials with dose-response analysis.
- Scientific Reports. Circadian regulation in human white adipose tissue revealed by transcriptome and metabolic network analysis.
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Comments
Weight loss can become more challenging as we age due to shifts in metabolism, hormone levels, and muscle mass. It's understandable to feel frustrated when your efforts don't seem to yield results. Remember that each body responds differently, and sometimes even small adjustments in diet, exercise, or daily routine can have a significant impact.
It might be beneficial to consult with a dietitian or healthcare professional who can provide personalized guidance tailored to your specific needs and goals. They can help you explore options that could work best for you and support you on your journey.
Thank you for your comment regarding our article.
It doesn't have to be black coffee. Adding a small amount of low-fat dairy creamer should not significantly alter the effects, as long as the overall calorie and sugar content remains low.
What are the nutrition dynamics actually, and the costs / weight loss / time graph.
Feel free to check it out!