Is TikTok's Coffee Loophole Diet Legit? Experts Unpack the Weight-Loss Hack

TikTok's no stranger to controversial weight-loss trends, from the carnivore diet to the recent craze around "oatzempic." But the latest diet to make waves on social media involves a cup of Joe: the coffee loophole diet. In general, the diet involves adding specific ingredients — like ground cinnamon, lemon juice, and cayenne pepper — to your coffee and drinking it within seven seconds of feeling hungry. TikTokers swear by it, claiming it boosts metabolism and burns belly fat.

But let's pump the brakes for a second — while the health benefits of coffee have been well-known, the coffee loophole diet is not backed by research. Not to mention, the long-term health risks are definitely worth considering (ahem, gas and bloating issues).

So even if you could bypass the smoky and spiced flavor of cayenne pepper in your coffee, are these additives safe to mix in your drink? To get a better understanding, we tapped two registered dietitians to learn about the coffee loophole diet, including the potential risks and its impact on the body.

Dena Champion, MS, RDN, CSO, LD, CNSC, is a registered dietitian nutritionist at The Ohio State Wexner University Medical Center.

Courtney Pelitera, MS, RD, CNSC, is a registered dietitian specializing in sports and wellness nutrition.

There are different variations of the coffee loophole diet online. But generally, the trendy diet involves TikTokers adding additional ingredients to their coffee to shed weight and bolster metabolism.

While social media users sing their praises of the diet, there's no research or scientific evidence to support that these coffee mixtures even work, let alone that it should be consumed within seven seconds.

Dena Champion, MS, RDN, CSO, LD, CNSC, a registered dietitian nutritionist at The Ohio State Wexner University Medical Center, says that she doesn't see any benefits to this diet. Courtney Pelitera, MS, RD, CNSC, agrees — noting that "the dose of ingredients here is not enough to make a difference in your day-to-day metabolism."

That said, coffee on its own — without the additives — has been shown to offer several potential health benefits, such as reduced risk of obesity, type 2 diabetes, and lower incidences of several types of cancers, including colon, rectal, breast, and endometrial, to name a few.

That doesn't mean you can't add things to your coffee for taste. "If you want to add something to make your coffee taste better, that's great," explains Pelitera. "Milk, a teaspoon of sugar, milk alternatives are all great options. You just want to be careful not to go overboard with the added sugars."

According to Pelitera, the coffee loophole diet may increase one's risk of gas and bloating. "Coffee itself is a food we know causes heartburn in many who drink it regularly," says Pelitera. "If this is something that affects you, I would advise against this."

While coffee itself can irritate the digestive system, the ingredients added in the coffee loophole diet could also make matters worse, especially for those with sensitive stomachs. "Most research on turmeric and cayenne had subjects with side effects of bloating and heartburn," Pelitera says.

That's because cayenne and chilis contain capsaicin, an active ingredient that stimulates pain receptors in the body, causing a burning sensation, according to a study published in the Journal of Neurogastroenterology and Motility. Another study found that ingesting meals containing chili produced higher abdominal pain and burning symptoms when compared to standard meals.

In addition, the diet could trigger binge eating episodes due to intense hunger as a result of a liquid diet, explains Champion. While this diet is relatively safe to try in an average healthy adult, says Pelitera, speaking to your healthcare provider and or nutritionist before trying a diet like this is recommended.

Champion says that while it may be possible to lose weight in the short run, this diet is unlikely to support any weight loss long term, underscoring the importance of holistic and sustainable plans for weight management.

Instead of the coffee loophole diet, Pelitera recommends prioritizing three full meals per day, ensuring each has a good source of fiber, protein, and includes between one and two servings of fruits or vegetables.

Hydration is also king when it comes to weight management. The Academy of Nutrition and Dietetics recommends 11.5 cups of water per day for women and 15.5 cups for men. Upping your water intake may increase a process called lipolysis, a process where your body burns fat for energy, which was found in a study published by Frontiers in Nutrition.

Don't underestimate the power of sleep, either. "Less than seven to nine hours of sleep per night in adults has been proven to cause an increase in appetite, hormone regulation, and weight fluctuations," so it's imperative to get plenty of it, says Pelitera.

Ultimately, the coffee loophole diet might sound like a quick fix, but it's not the most sustainable or healthiest approach. Instead, experts recommend focusing on small, manageable changes to your overall diet and lifestyle. "Don't buy into it [the hype]," says Pelitera. "Weight management comes from really looking into your day-to-day nutrition habits and creating a healthy, sustainable plan."

Kayla Hui (she/her) is a freelance writer, specializing in health, wellness, the outdoors, travel, and food. In her five years of writing experience, she's covered women's health, chronic conditions, health disparities, and wellness trends for Women's Health, Well+Good, Shape, Health, Verywell Health, The Zoe Report, and more.