The “gelatin trick” is going viral on social media for supposedly banishing your appetite and kickstarting weight loss.

The idea is simple: Mix gelatin powder with water and chug a glass of the viscous liquid before meals to help you feel full and curb hunger so that you eat less.

Proponents of the fad claim it’s an easy, effective strategy to shed pounds. Plus, gelatin has some protein — which we all need more of, according to many health influencers online.

In a world where GLP-1 medications seem to be everywhere, the idea of losing weight using grocery store ingredients sounds appealing. But we’ve been here before.

There’s no shortage of tricks and hacks promising rapid weight loss, many of which simply don’t work.

Recently, a similar-sounding diet fad involving making Jell-O with baking soda and vinegar went viral because Kathy Hilton revealed she was duped into trying it by an AI deepfake scam — which left her bloated and “messed up,” she said.

As with any weight loss hack, you probably want to know if it’s legit before trying it. Is the gelatin trick effective, and are there any risks? We spoke to dietitians to find out.

What Is the ‘Gelatin Trick’?

The gelatin trick involves dissolving a packet or tablespoon of unflavored gelatin powder with a full glass of warm water, then drinking the liquid mixture about 15–30 minutes before a meal.

The theory is the gelatin will continue to expand in the stomach and provide some protein, keeping you feeling full. The goal is to suppress your appetite at meals so you eat smaller portions and consume fewer calories overall.

There are different variations of the gelatin trick, including using green tea instead of water or adding apple cider vinegar, cranberry juice, or pink salt, Natalie Rizzo, registered dietitian and TODAY.com nutrition editor, explains.

It’s popular on TikTok, thanks to both human wellness influencers and AI-generated videos.

“I think people are turning to it as a less expensive option than GLP-1 medications,” Frances Largeman-Roth, registered dietitian and author, tells TODAY.com.

Gelatin Nutrition

Gelatin is a substance derived from the collagen in bones, skin and connective tissues of animals, typically cows or pigs, says Largeman-Roth.

Collagen is a protein made up of amino acids, and gelatin is simply a degraded form of collagen. The raw collagen extracted from animals gets heated and cooked, which breaks down into a colorless, flavorless compound that becomes a gel when it cools.

“Nutritionally, gelatin and collagen are quite similar,” says Largeman-Roth.

The gelatin trick uses unflavored, unsweetened gelatin powder, which is sold in packets and often used for baking. One serving of plain gelatin typically has about 2-4 grams of protein and 5-20 calories, Rizzo adds.

You can also find gelatin powder sold as a supplement, which is typically hydrolyzed or further broken down so the amino acids can be more easily absorbed, the experts note. One serving contains around 8-12 grams of protein, similar to collagen supplement powders, says Largeman-Roth.

Can the Gelatin Trick Help With Weight Loss?

While it’s true that the expanding gelatin and high volume of liquid can create a temporary feeling of fullness, it won’t last very long, “maybe 30 minutes,” Largeman-Roth says.

Gelatin does have protein, but it’s not the same as filling up on high-quality, complete protein from whole foods.

The protein in gelatin is from collagen, which is made up of amino acids that support joint and skin health. However, gelatin is an incomplete protein because it’s missing certain essential amino acids, the experts note.

“I think people are over-hyping how much protein you’re getting and how much this is actually going to fill you up,” says Rizzo.

The underlying concept — filling up on little to no calories so you eat less food — isn’t new, Rizzo adds. However, it’s not a sustainable weight loss strategy.

“Anytime I hear that people are eating or taking something super low in calories to ‘trick’ themselves into thinking they’re full, it doesn’t sit well with me,” says Largeman-Roth.

The gelatin trick will not burn fat, as some claim, and it’s also missing key nutrients that support weight management. “It doesn’t provide any fiber, and that’s the nutrient that really offers a feeling of fullness,” says Largeman-Roth.

While a pre-meal gelatin drink may curb your appetite in the short-term, it’s not a magic bullet for dropping pounds.

Gelatin Trick Risks

Drinking gelatin and water is generally safe if you stick to the recommended serving size and consume it in moderation, the experts note. However, there are potential downsides.

Consuming large amounts of gelatin could cause stomach upset or discomfort. Since gelatin is from animals, it’s not suitable for people who follow a strict plant-based diet, Rizzo adds.

The gelatin drink should not be used as a meal replacement. Relying on gelatin to fill you up could deprive you of nutrients found in whole foods that your body needs, Rizzo adds. These include complete protein, fiber, healthy fats and micronutrients.

“If you keep this habit up for a while, you’ll be missing out on vitamin C, iron, potassium and calcium, just to name a few,” says Largeman-Roth.

Another downside is the gelatin trick may mess with hunger signals, especially when the fullness wears off. “What can happen is three hours later, you’re starving and overeat,” says Rizzo.

“When we’re hangry, we’re not making the best decisions around food,” Largeman-Roth adds.

The main issue with hacks like the gelatin trick is they can encourage a “quick fix” mindset, the experts note.

“Losing weight is hard,” says Rizzo. Healthy, sustainable weight loss is often the culmination of small changes that add up over time.

When it comes to diet fads, a good rule to keep in mind is: If it sounds too good to be true, it probably is.

Nutrient-Rich Snacks to Curb Hunger

If you’re looking to feel full or curb hunger before meals, you don’t need to chug flavorless gelatin. “There are so many healthier options,” says Largeman-Roth.

“The nutrients in food are going to be way better than what you get from these weird tricks,” Rizzo adds.

Snacks that are high in protein, healthy fats, and fiber can aid satiety and support weight management. These include nuts, seeds, Greek yogurt, cottage cheese, beans and berries.

“If you specifically want collagen, you can eat a small piece of turkey breast or leftover rotisserie chicken, bone broth, or even hard-boiled eggs,” says Rizzo. Fish, especially salmon and sardines eaten with the skin, is another collagen-rich food.

Drinking a full glass of water with your snack can help you feel even more full and keep you hydrated, Rizzo adds.