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Weight-loss is certainly a talking-point at the moment and you may have heard in passing that some people have been using vaping as weight-loss tool. But, does vaping make you lose weight, or is this belief based on misinformation?
When it comes to weight-loss, there's been some down-right peculiar methods and suggestions throughout the years. Readers of vogue in the 70's may have been tempted by their highly questionable white wine and eggs diet[i]. In the 80's you could have experienced the delights of the Grapefruit diet (which actually originated in the 1930's)[ii]. The 90's and 2000's was the period that embraced the resurgence of the Atkins' Diet[iii]. Of course, one can’t talk about weightloss without mentioning weight-loss injections, which have been hitting the headlines more than ever recently.
However, is this decade set to be the one remembered for the introduction of the vaping diet?
We certainly hope not, as the entire intention of vapes is to help people quit smoking. But even we are curious to learn, can vaping make you lose weight, and if so, why?
Do Vapes Have Calories?
The mere mention of calories can have some people reaching for the nearest kettlebell and clutch of kale. But the fact is – we need calories for our bodies to function. According to the NHS, an average man requires 2,500 kcal per day and the average woman needs 2000 kcal each day[iv]. To remain the same weight you need to consume equal calories to the calories you use. Now, this doesn't mean that you should go out and scoff 2500 kcal's worth of cakes and biscuits. No, your daily calorific intake should ideally come from nutritious food and drinks.
When you think about the variety of sweet flavoured vapes available, it seems logical to think that vapes could actually contain calories. And since sweets are a no-go for the weight-conscious, do these types of vapes contain the kind of calories that'll have you piling on the pounds?
The sweeteners we use in our vapes don't contain any calories. However, the vegetable glycerine used in vapes does contain calories, but this is in very small amounts. So, you can enjoy the sweet taste of Mr Wicked's Twisted Ice Cream, or Red Label's Caramel flavour without worrying the sweet-tasting liquids will add inches to your waistline.
One in 22 vapers in England vape to control their weight, and one in 50 replace meals or snacks with vaping[v]
So our vape liquids' sweeteners don't contain calories, but this doesn't give much insight into why people may find they lose weight when they vape. Is there anything in vapes, like nicotine, that could contribute to any reported weight-loss?
Does Nicotine Make You Lose Weight?
Ex-smokers may find they gain weight when they first stop smoking.
There are many potential reasons for this, including:
- Nicotine is an appetite suppressant. Once your nicotine intake stops, your appetite is no longer supressed and so you can find yourself feeling hungrier than usual.[vi]
- Nicotine makes your body burn calories faster and this effect ceases when you quit smoking.[vii]
Nicotine and Your Metabolism
According to researchers Janet Audrain-McGovern and Neil Benowitz, nicotine affects the release of certain hormones in the body and,
"...Influences brain chemicals that supress eating and increase metabolic weight"[viii]
Smoking as a weight-loss tool
However, alongside nicotine, the tobacco in cigarettes also contains a whole load of harmful substances – substances which can cause serious illnesses and diseases, including cancer.[ix] So smoking in an attempt to lose weight is a very unhealthy idea indeed.
Nicotine in Vapes – Does Vaping Help You Lose Weight?
Unless you opt for nicotine-free vapes and liquids, vapes also contain nicotine. Vapes containing nicotine can help smokers transition to vapes from cigarettes more easily[x]. However, the nicotine in vapes, although obtained from tobacco, is in a highly purified form. In any Totally Wicked nicotine products, it is in the same grade of purity as is used in medicines to help quit smoking. Consequently vapes also don't come with all the nasty carcinogens associated with tobacco. As discussed above, nicotine is an appetite suppressant and can also influence a person's metabolism. So, it could appear that vaping may stop the weight gain associated with giving up smoking.
Non-Smokers Vaping for Weight Loss
Vaping is, and always has been, a smoking cessation tool. This means that if you've never been a smoker, vaping is not for you. Vaping most certainly shouldn't be used a weight loss tool and although it may help keep off those pounds after you've quit smoking, this is not the intended use of vapes.
How Can I Avoid Weight Gain After Quitting Smoking?
Nicotine withdrawal isn't the only thing that can lead to weight-gain when quitting smoking. Other factors include:
- Increased snacking to retain the oral sensation associated with smoking[xi]
- Smoking induces a feeling of "reward", and eating fatty, sugary foods can result in a similar sensation.[xii]
There are plenty of steps you can to take avoid putting on an unhealthy amount of weight when you quit smoking:
- Acknowledge that although weight gain can be expected when giving up smoking, it will likely be no more than approximately 10lbs (4.5 kg). So, try not to think about it too much while you go through the process of quitting smoking.
- Switch to vaping – although vapes weren't created to aid weight-loss, switching to vapes may help in the short-term to prevent the weight-gain associated with "cold-turkey" quitting. However, all the health benefits of switching from smoking to vaping should be the priority when switching to vaping.
- Choose healthy snacks - If you find yourself snacking more when you quit smoking, make sure you have healthy snacks to hand, such as fruits, vegetables and unsalted nuts.
- Find something else to do with your time - rather than heading off for a cig-break, use that time to go for a walk or to complete little (or big) tasks.
The Final Word on Vaping and Weight Loss
Although research shows that vaping can help ex-smokers from gaining weight, vaping is not a long-term weight-maintenance, or weight-loss tool, and should only be used by adults who want to give up smoking.
Other Questions about Vaping
If you've any further questions about vaping, we've lots of help available. Find advice online, via chat and email, and in store. Our store staff are NCSCT trained and have received a qualification from the National Centre for Smoking Cessation and Training. This means that they can provide the right, personalised help and advice you need to quit smoking.
Sources
[i] https://intothegloss.com/2015/07/vogue-body-and-beauty-book/
[ii] https://www.webmd.com/diet/a-z/grapefruit-diet
[iii] https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/atkins-diet/art-20048485
[iv] https://www.nhs.uk/better-health/lose-weight/calorie-counting/
[v] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6555398/
[vi] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195407/
[vii] https://pubmed.ncbi.nlm.nih.gov/2773833/ Perkins KA, Epstein LH, Stiller RL, Marks BL, Jacob RG. Acute effects of nicotine on resting metabolic rate in cigarette smokers. Am J Clin Nutr. 1989 Sep;50(3):545-50. doi: 10.1093/ajcn/50.3.545. PMID: 2773833. [https://www.nhsinform.scot/healthy-living/stopping-smoking/when-you-stop/myths-around-stopping-smoking]
[viii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195407/
[ix] https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/smoking-and-cancer
[x] https://www.nhs.uk/better-health/quit-smoking/vaping-to-quit-smoking/
[xi] https://www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/withdrawal-fact-sheet
[xii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195407/a
