Coffee is going viral for weight loss again, but not for the bulletproof trend you might have heard about in years past. This time, TikTokers claim that the so-called “coffee loophole” — adding spices and other supplements to your coffee and drinking it within seven seconds of feeling hunger pangs — can suppress your appetite and help you shed unwanted weight.
This is hardly the first time coffee has made headlines for its purported weight loss benefits. Studies have linked regular java consumption to weight management support in women due to caffeine’s metabolism-boosting effects. But claims that adding spices and condiments, like turmeric, cayenne pepper, and even apple cider vinegar — as the coffee loophole calls for — are largely unfounded.
“The coffee loophole trend is more of a buzz than a breakthrough,” says Alyssa Simpson, a digestive health dietitian in Phoenix. “While it might offer some short-term intrigue, true wellness and weight loss come from consistent, balanced habits — not from a spicy coffee concoction.”
Here’s a closer look at what you should know about the coffee loophole trend and what health experts say about its effects on weight loss and overall health.
What Is the Coffee Loophole?
The coffee loophole trend involves enhancing your coffee with different ingredients that are meant to elicit a hunger-crushing effect. While there are several coffee loophole concoctions circulating on social media, popular additions include ground cinnamon, cayenne pepper, turmeric, and apple cider vinegar.
To achieve the desired effect, it’s recommended to drink your coffee-enhanced beverage within seven seconds of feeling hungry. However, as Scott Keatley, a registered dietitian nutritionist in private practice in New York City, points out, this notion is not only impractical, but unproven. “Hunger cues fluctuate, and trying to micromanage them in this way is neither sustainable nor effective,” he says. “The seven seconds is more about marketing than science.”
Potential Weight Loss Benefits of Coffee Loopholes
While there’s no scientific evidence that the coffee loophole actually works, several studies have linked some of its ingredients with weight loss benefits. Here’s what research says about the potential weight loss effects of coffee, ground cinnamon, cayenne pepper, turmeric, and apple cider vinegar.
1. Coffee
Caffeine, the key compound in coffee, stimulates the central nervous system, providing a short-term increase to your resting metabolic rate, studies have shown. This means you’ll burn more calories while at rest.
“Research suggests that caffeine can temporarily boost metabolism and increase fat oxidation while suppressing appetite,” Keatley says. “However, these effects are modest and unlikely to lead to substantial weight loss without broader dietary and lifestyle changes.”
He points to an often-cited study from the 1980s that suggests a weight loss effect from coffee, but notes that subjects drank a large amount of coffee — about 600 milligrams (mg) of caffeine. The safe upper limit of caffeine for adults is 400 mg, according to the U.S. Food and Drug Administration (FDA). The average 8-ounce cup of coffee has 95 mg of caffeine, per the U.S. Department of Agriculture (USDA).
2. Ground Cinnamon
Adding cinnamon to your coffee might give a small metabolic boost, as research shows it may help support fat burning.
However, while studies suggest cinnamon may have some weight loss benefits, “these effects are modest and typically require consistent doses of three grams or more daily — much more than just a sprinkle in your cup,” Simpson says. “It’s a tasty addition, but for meaningful results, it’s best paired with a balanced diet and an active lifestyle.”
3. Cayenne Pepper
Cayenne pepper is a popular spice that contains capsaicin, the active compound responsible for its heat and potential health benefits.
Some research suggests capsaicin may offer modest support for weight management by slightly reducing BMI, body weight, and waist circumference. However, the effects are small, and research in humans has been inconsistent, Simpson notes.
“While capsaicin could be a helpful addition to a weight loss plan, it’s not a magic solution and works best alongside a healthy diet and lifestyle,” she says.
4. Turmeric
Curcumin, the main compound in turmeric, is known for its powerful anti-inflammatory and antioxidant benefits, according to the Cleveland Clinic.
“Some research shows it might help with weight loss by slowing fat growth and boosting fat burning,” Simpson says. “However, curcumin doesn’t absorb well, and the doses used in studies are much higher than what you’d get from food alone.”
5. Apple Cider Vinegar
Apple cider vinegar has gained popularity in recent years for its potential weight loss benefits. Research has linked its consumption to appetite suppression, improved metabolism, lower blood sugar levels, and enhanced heart health. However, the evidence supporting these claims is limited and researchers say more long-term studies are needed to draw any conclusions.
Additionally, the high acidity in apple cider vinegar poses risks, including tooth enamel erosion, digestive discomfort, and potential potassium depletion when consumed excessively or undiluted, Keatley says.
The Health Risks of Drinking Coffee Loopholes
Experts say the coffee loophole trend carries several risks.
“While spices like cinnamon and turmeric offer health benefits, overloading your coffee with them — especially with acidic additions like apple cider vinegar — can irritate your stomach or worsen reflux,” Simpson says. “Replacing meals with this concoction can leave you undernourished and fatigued, making it an unsustainable weight loss strategy.”
An overreliance on caffeine, a key component of the trend, can disrupt sleep, increase anxiety, and contribute to dehydration, Keatley notes. He also worries it could lead to psychological issues with food.
“Focusing on liquids to suppress appetite could foster disordered eating patterns by promoting a fear of solid foods or a reliance on extreme measures to manage hunger, undermining a healthy relationship with food,” he says.
So, Can Drinking Coffee Loopholes Actually Help You Lose Weight?
When asked if the coffee loophole trend can help you lose weight, dietitians responded with a resounding “no.”
“The coffee loophole trend highlights a recurring theme in weight loss fads: the oversimplification of complex physiological processes,” Keatley says. “While some ingredients, like cinnamon or coffee, have shown potential for modest metabolic effects in controlled studies, the idea that consuming this mixture in response to hunger pangs will drive significant weight loss is largely unfounded. This approach appears more rooted in anecdotal evidence and social media hype than in robust science and is really just disordered eating in disguise.”
Rather, to achieve your weight loss goals, experts say you have to put in the work.
“Weight loss isn’t about quick fixes, but sustainable habits,” Simpson says. “Instead, focus on nourishing your body with balanced meals, staying active, managing stress, and getting enough sleep. Real change comes from consistency, not a trendy drink.”
The Wrap-Up
The coffee loophole is a social media trend that promises that drinking coffee mixed with spices and supplements like cinnamon, cayenne pepper, turmeric, and apple cider vinegar within seven seconds of feeling hungry will lead to weight loss. While studies suggest some of these ingredients may be linked with modest metabolic and appetite-suppressing effects, evidence is limited and the claims that the coffee loophole will result in weight loss are unfounded. For true weight loss benefits, stick to tried-and-true measures like eating a healthy diet, increasing physical activity, and getting quality sleep.
Editorial Resources and Fact Checking
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- 7 Health Benefits of Turmeric. Cleveland Clinic. November 10, 2021.
- Unhapipatpong C et al. The Effect of Curcumin Supplementation on Weight Loss and Anthropometric Indices: An Umbrella Review and Updated Meta-Analyses of Randomized Controlled Trials. The American Journal of Clinical Nutrition. March 9, 2023.
- Launholt T et al. Safety and Side Effects of Apple Vinegar Intake and Its Effect on Metabolic Parameters and Body Weight: A Systematic Review. European Journal of Nutrition. September 2020.
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