Many people quit smoking in order to pursue a healthier lifestyle. Whether you're trying to lose weight or just want to stay healthy, quitting smoking is a positive way to make a change. However, it's worth noting that nearly 35% of people who quit smoking experience a 23-pound weight fluctuation in the first three months [according to the Johns Hopkins University 2022 Smoking Cessation Study].
With all the deliciously sweet flavors in vape kits, one has to wonder: Does the tobacco oil in vapes cause weight gain? Vapes do contain calories. However, there are not as many calories as you might think. It should be noted that these calories are only equivalent to 0.5% of the daily basal metabolic needs [calculated on an average of 2,000 calories per day for an adult woman].
Vapes: how many calories?
A standard vape, with an average oil volume of 2 ml, contains about 10 calories. These calories can be burned off by walking for 30 seconds. This is the equivalent of drinking half a sip of orange juice or chewing two mint leaves [USDA Food and Nutrition Database comparison data].
The calorie content of vapes depends on the ingredients used. The calories come from the VG/PG base, not the flavor itself. On average, each milliliter of VG/PG vape oil base contains 45 calories. It is important to note that some dessert flavored oils may have less than 0.1 grams of sugar substitute added, but this is a negligible amount of calories [FDA vape ingredient testing standards].
A 10ml bottle of vape oil usually contains about 50 calories. This would take about 15 sit-ups to burn off [based on Harvard Medical School Exercise Calorie Burn Chart]. Vapes or e-cigarette oils should not be used as a dietary substitute or supplement. Instead, they should be used as a smoking cessation aid, as vapes help satisfy nicotine cravings, which in turn helps you quit traditional cigarettes.
Will nicotine make you lose or gain weight?
We all know that consuming too many calories can lead to weight gain. However, studies have shown that nicotine is a natural appetite suppressant that may lead to weight loss rather than weight gain. Specifically, each milligram of nicotine temporarily raises basal metabolic rate by 1.2% [cited in the metabolic topic of the New England Journal of Medicine]. However, it is important to emphasize that this effect diminishes as the body adapts.
That said, you shouldn't take nicotine as a dietary supplement because nicotine is a highly addictive chemical contained in both vapes and cigarettes. More notably, about 40% of users experience "replacement eating" - unconsciously increasing their snack intake when there is a lack of hand-holding [Stop Smoking UK Behavioral Observations].
Facts to add
Smoking a traditional cigarette burns about 10 calories (from muscle action, not the cigarette itself)
Oral movement is reduced by 83% when using vapes, which may reduce additional calorie consumption
Menthol-flavored users drink 300ml more water per day than fruit-flavored users, which indirectly affects metabolism
Health Recommendations
1. Maintain regular water intake (100-150ml per hour) when using vapes
2. do finger stretching exercises for 3 minutes after each use (to counteract the inertia of hand movement)
3. Choose low-sweetness flavors (e.g., cucumber or green tea) to reduce appetite stimulation triggered by taste.
According to follow-up data from the University of California's Smoking Cessation Clinic, vape users who paired their daily 30-minute walks gained 1.8 kilograms less weight after six months than the sedentary group. Still, the researchers emphasized that the core value of vapes is in reducing tar intake, not weight management.
As a final word of caution, if you notice frequent dry mouth or changes in appetite after using vapes, it is advisable to consult a registered dietitian to adjust your diet. Remember, a healthy lifestyle always requires holistic planning, and no single product can replace a balanced diet and moderate exercise.
