Should you try gelatin for weight loss?

Weight-loss “tricks” are nothing new. Over the years — decades, really — we’ve heard about the weight-loss perks of grapefruit, cabbage, juicing, miracle tea, and even (gulp) eating cotton balls. 

The newest method trending on social media? Mix gelatin in water and drink it before a meal to fill up before you even sit in front of your plate. It’s called the gelatin trick. These videos are eye-catching, as they claim various celebs rely on it to lose weight. But does this fad diet work? And more importantly, is it dangerous? We asked the experts for their take.

The gelatin trick refers to mixing unflavored gelatin in warm water and drinking it before a meal. Gelatin isn’t just the jiggly green, red, or orange treat that we loved as kids. It’s actually a colorless and flavorless form of collagen that’s derived from animal tissues like skin and bones. 

For the gelatin trick, the idea is that downing this gelatin mixture, which contains some protein, will take up room in your stomach, filling you up so you eat less during your meal. In one video, the purported benefits include slower and more mindful eating, feeling more satisfied, and nutritional benefits from the gelatin itself.

“When you drink a large glass of water mixed with thick gelatin powder, it temporarily takes up physical space and stretches your stomach walls,” explains Michele Rager, DCN, R.D., senior director of nutrition programming at Weight Watchers. When this happens, internal sensors zip a signal to your brain telling you that you’re filling up, she says. Drinking this mixture may also slow down stomach emptying (the movement of food out of your stomach and further into your digestive tract), so you stay full longer. 

But fullness is more complex than having a full stomach, says Tampa, Florida-based dietitian Maria Seitz, RDN, CPT. “Most appetite suppressant ‘tricks’ tend to work that way: Physically you feel full, but you are still thinking about food,” she explains. This is a term dubbed “ food noise ” — a preoccupation with food and what you’ll eat next —  and it could turn up after your meal, affecting what you’re going to eat later.

Gelatin contains some protein, and that’s likely what spurred the rumor that it may help with weight loss. See, protein is a macronutrient that has an important role in weight loss because it induces satiety. It also burns more calories to digest compared to carbohydrates and fats, and it helps decrease muscle loss during weight loss, which helps to protect your metabolism. 

One envelope (or one tablespoon) of dry, unflavored gelatin contains 23 calories, 6 grams of protein, and zero fat and carbohydrate. That said, it’s unlikely that taking it will translate into actual weight loss. “While eating a little protein before a meal might help you eat a few less calories at that specific setting, there is no solid scientific proof linking the gelatin trick to lasting weight loss,” says Rager.

And some of that may come down to the quality of the protein, “not just the number,” says Rager. Complete proteins contain adequate amounts of the nine essential amino acids — the building blocks of protein. Gelatin, however, is an incomplete protein. “It’s completely missing some of the pieces your body needs to repair cells and maintain muscle,” says Rager. 

That’s why she recommends sticking to lean, real-food proteins: Chicken, fish, eggs, or plain Greek yogurt. In addition to protein, these foods also offer a range of vitamins, minerals, and other nutrients that support and promote overall health. For example, Greek yogurt has bone-building calcium and phosphorus. Eggs have nutrients like choline (great for brain health), vitamin D, and B vitamins. “These types of foods are much better at triggering the hormones that tell your brain, ‘I’m full and satisfied’,” adds Rager

Drinking unflavored gelatin water before a meal to eat less could be considered a restrictive eating behavior, says Seitz. “You are trying to trick the body out of what it was inherently supposed to do, which is to signal the need for nourishment with hunger cues,” she explains. 

This is also a concern for Rager because using this kind of short-term fad can create a stressful relationship with food. It promotes “fighting your body instead of working with it,” she says. Possible other consequences are missing out on nutrition if filling up on gelatin water means you eat less nutrient-rich foods. 

And finally, let’s not discount how you might feel after drinking this. “Gelatin is hydrophilic, it is going to absorb water in the gut, which may lead to cramping, bloating, and constipation,” adds Seitz. Eating should leave you energized, not uncomfortable.

A common misconception about weight loss is that it’s all about eating less. A more effective strategy is to choose foods that naturally have filling components, such as protein and fiber, says Rager. Often, this results in high-volume eating. In short, that means you get the fill-up-your-stomach benefits of eating a lot alongside nutrient-dense foods.

At meals, says Rager, fill half your plate with Fiber-rich, non-starchy veggies from our ZeroPoint Foods list. Pair with a lean protein, such as chicken, fish, or beans. “Fiber physically fills your stomach and slows down digestion, while protein sends long-lasting ‘I’m satisfied’ signals to your brain,” says Rager. Hydrate well throughout the day and slow down when eating to let those full signals register. (It can take a couple minutes.) 

For snacks, look at this time as an opportunity to get in more (high-volume and -fiber) fruits and vegetables, says Seitz. Pair this with a filling, energy- and nutrient-dense food. Examples include fruit and nut butter or veggies and hummus. 

Look at your all-around health. Other factors unrelated to food could underlie overeating like being in an especially stressful season of life or consistently getting poor sleep, adds Seitz. 

Last, we can’t discount that drinking unflavored gelatin in water is not appetizing. Enjoyment is an important part of eating, including sticking to a weight-loss diet. “Eating should be a positive, nourishing experience, not a chore you have to suffer through,” says Rager.

And that’s the whole point of Weight Watchers. Instead of relying on quick (unappetizing) fixes, Weight Watchers utilizes the latest in nutritional and behavioral science to teach you how to eat real foods to lose weight. So, you get to see progress on the scale without ever feeling deprived.

Lasting weight health doesn’t come from hacks or shortcuts, says Rager. “It comes from sustainable, liveable habits that fit your life.” says Rager. Skip the gelatin trick in favor of getting protein from whole food sources and feel physically full by eating meals and snacks that contain fiber and protein, slowing down, and evaluating outside factors like stress and sleep. “True fullness comes from properly nourishing your body, not trying to outsmart it.” And Weight Watchers has the program to help you do just that.