Vaping and Calories Explained: Does Your Vape Really Make You Gain Weight?

As more and more people use e-cigarettes, some questions arise: Will e-cigarettes affect health? Will they affect the environment? Will vaping cause weight gain? Today, we'll explore the relationship between vaping and calories, and whether certain components in e-cigarettes can lead to weight gain.

I. Mechanism Exploration: Possible Pathways of E-cigarette Effects on Weight

1. Nicotine Effects

We know that traditional cigarettes contain nicotine, which is believed to reduce appetite and increase metabolism. An animal study showed that after a male rat voluntarily ingested nicotine, it experienced a temporary decrease in weight and body fat, but its overall food intake did not decrease.

Therefore, some speculate that nicotine-containing e-cigarettes may only cause a short-term slowdown in weight gain and an increase in appetite, and this effect is not long-lasting.

2. The Relationship Between E-cigarettes and Calories

The main reason people suspect that e-cigarettes affect weight is that they contain propylene glycol (PG) and vegetable glycerin (VG). Although theoretically they should contain calories, the amount of vapour inhaled by vapers at one time is extremely small, and the calories produced are also very low, negligible compared to the calories from our normal food intake. Therefore, they do not have a significant impact.

3. Behavioural Substitution and Appetite Induction

While it was previously mentioned that vaping doesn't directly affect weight, there are indirect factors. For example, some e-cigarettes have creamy, dessert, or fruity flavours, which easily trigger cravings for sweets. Users might then indulge in desserts or snacks after or during vaping, indirectly leading to weight gain.

Of course, some users may be quitting smoking or switching to e-cigarettes. During the quitting process, they may feel bored and unconsciously seek other ways to compensate, such as eating.

II. Research Evidence: Our Current Understanding

1. Research on E-cigarettes and Weight Changes

A study published in the JMIR Journal of Public Health Surveillance analysed data from randomised controlled trials. The results showed that among people using e-cigarettes (with or without nicotine), the average weight change over 12 weeks was minimal compared to those using e-cigarettes only (approximately 0.56 kg). This does not definitively prove that e-cigarettes can control or increase weight.

2. Effects of Nicotine on Metabolism

As mentioned above, in an animal study, a male rat that voluntarily ingested nicotine showed decreased fat mass, unchanged food intake, and reduced weight gain. However, nicotine may inhibit weight gain by enhancing fat metabolism.

3. Research Summary

● E-cigarettes are not the primary cause of weight gain.

● Nicotine-containing e-cigarettes can temporarily reduce appetite, decrease fat mass, and increase metabolism, but their overall impact on weight is minimal.

● E-cigarettes should not be used as a tool for weight control or weight loss.

● Behavioural factors (such as oral substitutes, increased snacking, increased sugary drinks, etc.) and appetite triggers (using e-cigarettes with dessert, cake, or fruit flavours to stimulate appetite) can lead to increased calorie intake and thus weight gain.

III. How to Interpret This Evidence

1. If you are an e-cigarette user

● First, don't expect e-cigarettes to help you quit smoking; it's not a long-term solution. If you find that you've gained weight after using e-cigarettes, it's likely due to changes in your habits.

● Using flavoured e-cigarettes may stimulate your appetite. Controlling your appetite is more important than using e-cigarettes.

2. If you plan to quit smoking or switch to e-cigarettes

● You need to know that quitting smoking may cause changes in your weight, including reduced nicotine intake, metabolic changes, and the replacement of mouth-and-hand habits. While e-cigarettes can replace cigarette smoke and nicotine, they do not significantly control appetite or prevent weight gain.

● A healthy diet and regular exercise are more important. Any method that allows for rapid weight loss is temporary and cannot help control weight in the long term.

IV. Practical Strategies for Maintaining Weight

1. Choose low-sweetness vape juice

2. Monitor snacks and sugary drinks

3. Maintain healthy exercise

4. Be aware of mouth-to-hand substitution behaviours after quitting smoking or changing habits

5. Regularly monitor weight and body fat changes

V. Conclusion

Vaping is not a direct cause of weight gain. Significant weight changes are more likely due to behavioural factors such as dietary habits, snacking, and reduced physical activity.

Nicotine-containing vapes may have a slight short-term effect on suppressing appetite or boosting metabolism, but their weight control effect in the general population is weak and unreliable.

Therefore, if you are concerned about weight management, e-cigarettes themselves are not the key; the real key is a healthy lifestyle: a balanced diet, moderate exercise, and avoiding sugary snacks and sugary drinks.