Can Diet Soda Prevent Weight Loss

Does Diet Soda Help In Weight Loss Or Does It Hinder Weight Loss


Does diet soda help in weight loss or does it hinder weight loss the debate rages on

Joyce Evans reports on the constant debate of diet soda and whether it helps a person lose or gain weight

BALA CYNWYD, Pa. – A debate to end all debatesdoes diet soda help a person lose weight or does it hinder weight loss?

A new study suggests its not the soda, but what a person eats with it.

They eat all kinds of things they shouldnt eat, but at the end, they put their non-nutritive sugar-free sweetener in the coffee and its all good, states Dr. Mike.

Its all bologna, says Doctor Mile Cirigliano of Penn Medicine, who believes, for the most part, zero calorie sweeteners, like the one looked at in a recent study, taste much sweeter than sugar and may trick a persons brain into craving really sweet foods that could lead to weight gain.

Not from that diet drink alone, but from what you eat with it or because of it.

It might make you want to eat more calorie-laden foods because they are so sweet and its almost like an addiction, Dr. Mike added.

Some shoppers may have a degree of confusion over the debate, like Paige McAfee at the Bala Acme store.

Its hard to know. I feel like every study has a study that says the opposite thing. So it is hard to know what to believe, McAfee stated.

Not for Venus Neal, taking a lunch break in the café.

Neal swears by it.

I live by the stuff. I drink it every day. Its all I drink. It helped me stop drinking soda, Neal explained.

It Makes You Feel Entitled To Eat More

Counting calories is still the most common method people use to try to lose weight, and it’s the basic principle behind both Weight Watchers and the popular weight-loss app Lose It! If you’re counting calories, there’s a simple equation: Drinking a regular soda means you have to eat 140 calories less of something else that day or that meal. Drinking a diet soda means you’ve consumed zero calories, so you get a free pass to eat more. But since drinking the diet soda has fooled your body into expecting sugar, it’s changed the way you metabolize those other calories–you may store more of them as fat and use fewer of them as energy–which could leave you hungry and wanting even more food.

If all of the above isn’t enough to make you avoid the stuff, then consider that other studies also show drinking diet soda is associated with increased risk of stroke and Alzheimer’s disease.

I don’t know about you, but I’m sticking to water, unflavored seltzer, coffee, tea, and the occasional beer or red wine. Soda, both regular and even diet, can be sweet, bubbly, and yummy. But it just isn’t worth the risk.

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The Best And Worst Beverages For Weight Loss

Drink Pounds AwayMany of us watch what we eat but not what we drink when on a diet. Thats a mistake. The average American drinks one out of five of their daily calories. Choosing the right drinks can tweak your metabolism, curb your appetite, and help cut calories. Which drinks are spoilers and which are helpers on the path to weight loss?

Spoiler: SodaEvery time you chug a bottle of soda, you get hundreds of empty calories. Switching to diet soft drinks is an obvious way to cut calories, but the research is mixed on whether this switch leads to weight loss. Some studies show a short-term benefit. Others find diet soda drinkers gain weight. If you eat or drink more calories than you burn, just switching to diet soda may not do the trick.

Helper: WaterReplacing carbonated soft drinks with water will cut hundreds of calories per day. Drinking two glasses of water before a meal may also help you feel full faster, so you dont eat as much. And drinking enough water may have a positive effect on your metabolism.

Jurys Out: Fruit JuiceJuice can have as many calories as soda, but it has more nutrients. This presents a dilemma: You want the vitamins and antioxidants without all the extra sugar. Look for 100% fruit juice. Steer clear of juice drinks that have added sweeteners. Check the nutrition label for the percentage of real juice. You can also slash calories by drinking water with a tiny bit of juice added.

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Do Diet Sodas Cause Belly Fat

The use of diet soda or beverages containing artificial sweeteners may be a contributing factor to a protruding stomach. Recent research suggests a relationship between excessive intake of diet beverages and an increase in belly fat in older persons, according to one study.

You’ll Support Better Gut Health

Here Are 5 Easy Hacks To Lose Belly Fat Quickly

The acidity in soda is bad news for your digestive system, eroding tooth enamel and worsening acid reflux. But diet sodas are especially treacherous for your gutand the far-reaching bodily systems it affects. “Researchers are finding that artificial sweeteners may affect our healthy gut bacteria, which can affect everything from blood-sugar control to weight management to diseasehow our immune system works and how our body responds to infection,” says Smith.

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Limit Juice And Juice Cocktails

Although drinking soda is bad for weight loss in addition to your overall health drinking juice isn’t much better. Juice does have some essential nutrients, but it’s still high in calories, which may interfere with your weight loss.

In some cases, juice can be higher in calories than soda. For example, a 12-ounce serving of unsweetened grape juice sets you back 228 calories, which is significantly more than the 152 calories found in the same size serving of cola. Juice cocktails are also high in calories a cup of cranberry juice cocktail has 141 calories and often contain added sugar, making them similar to soft drinks in that regard.

Although juice cocktails may contain real juice, they’re not helpful for weight loss or for overall health.

Read more:Is Club Soda Good For You?

Your Risk For Heart Disease Drops

Heres an unexpected perk of putting down the pop: You lower your risk for heart disease. One study concluded that soda drinkers may have up to a 20% higher risk of coronary heart disease.

And quitting diet soda is heart-smart, too one study showed that 61% of people who drank diet soda daily had a higher incidence of heart disease and stroke.

Especially if youre already at risk for heart disease, stopping the soda habit is a good way to stay healthy.

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Diet Soda And Compensation Eating

Does Diet Soda Help With Weight Loss?

Drinking diet soda by itself will cause you to be hungrier sometime after. But does this increased hunger then make you eat more? Do you compensate for the lack of calories in the diet soda by eating more calories during the following meal? Intuitively, this sounds likely. However, multiple studies show that its not true.5, 7, 8

The participants from the previously discussed study on the effect of regular soda, diet soda, milk, or water on hunger hormones found that the participants ate the same amount of pizza slices four hours after they had the drinks.5

Basically, research shows that drinking diet soda in the afternoon likely increases hunger after an hour or so, but it probably doesnt increase how much food you eat at dinner.

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Diet Soda Is Associated With Weight Gain

Some research suggests that the brain reacts to artificial sweeteners much like it does to sugary sweets. Ingesting them frequently may result in an increased desire for high-calorie foods such as sugary treats, putting you at a greater risk of weight gain and binge eating all the cookies in the break room.

Another study found that overweight individuals who switched to diet soda were more likely to consume more calories in food than overweight individuals who drank regular soda. Those who drank diet soda even had a higher BMI than their counterparts.

Your Teeth Will Thank You

Switching away from soda will give you something to smile about: No more sugar and acid eating away at your tooth enamel. The average soda has a PH of 2.5 making it about as acidic as lemon juice.

Enamel is the first line of defense for your teeth and once the enamel wears off, your teeth become susceptible to decay and eventually tooth death, says Dr. Rodriguez-Lopez. You cant get enamel back once its lost, either, so you need to preserve the enamel you have.Cutting out soda spares your enamel, which protects your teeth from decay. Talk to your dentist if you notice your teeth feel very sensitive.

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Is Coke Zero Good Weight Loss

In the absence of additional calories, no matter how much insulin is produced, it will not result in weight gain. Because of this, Coca-Cola Zero Sugar can be consumed without concern about its effect on weight reduction. There is absolutely no issue. Drinking Coca-Cola Zero Sugar on its own will never result in weight gain.

Calories And Weight Loss

The Top 25 Reasons You Aren

When you diet to lose weight, each day you must consume fewer calories than you burn. That way, your body will tap into your fat stores and use them as a source of energy, which reduces your levels of body fat.

Even if you’re drinking only one soft drink a day, eliminating that one drink will save you a significant number of calories. For example, a 12-ounce can of cola has 152 calories. A can of cream soda has 189 calories, and a can of a lemon-lime soda has 103 calories.

If you’re drinking an average of 150 calories of soda every day, not drinking soda will save you 1,050 calories per week. Over a year’s time, that translates to the equivalent of more than 15 pounds of fat not including any weight you’d lose from other lifestyle changes such as getting more exercise.

According to a 2011 report from the National Health and Nutrition Examination Survey, about 5 percent of the U.S. population drinks more than 567 calories from soda daily which is equivalent to approximately four soft drinks. If that percentage includes you, your no-soda diet would save you enough calories to lose almost 60 pounds over a year’s time.

Read more:The Top 10 Worst Soft Drinks For Your Health

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What Is Diet Soda

Diet soda is a zero-calorie, sugar-free version of a carbonated beverages. For example: to give the diet soda its classic sweet taste, Diet Coke contains aspartame and Splenda, both of which are artificial sweeteners, which contain no actual sugar or calories.

That said, artificial sweeteners can be between 200 to 600 times sweeter than table sugar, says Schapiro. So while diet soda is calorie[ and sugar-free, it can still taste sugary.

How Much Weight Can You Lose By Not Drinking Soda

Loaded with sugar and calories and devoid of essential nutrients, soft drinks represent a quintessential “junk” food. Unfortunately, they’re also a staple in the average American diet, with roughly more than one-half of the U.S. population drinking at least one soft drink a day, according to the Centers for Disease Control and Prevention.

Video of the Day

If you’re trying to lose weight, a no-soda diet is a great place to start. But the amount of weight you lose from stopping your soda habit depends on how much you drink.


The amount of weight you lose on a no-soda diet depends on how much soda you’re drinking a day to start. If it’s one can, you may be able to drop about 15 pounds in a year if all else stays the same.

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Some Studies Link Diet Soda To Diabetes And Heart Disease

Although diet soda has no calories, sugar, or fat, it has been linked to the development of type 2 diabetes and heart disease in several studies.

Research has found that just one serving of an artificially sweetened drink per day is associated with an 813% higher risk of type 2 diabetes (

35 ).

More direct experimental research is needed to determine whether theres any true causal relationship between diet soda and increased blood sugar or blood pressure.


Observational studies have linked diet soda to type 2 diabetes, high blood pressure, and an increased risk of stroke. However, theres a lack of research on the possible causes of these results. They may be due to preexisting risk factors like obesity.

How Can I Drop 20 Pounds In A Week

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How to Lose 20 Pounds as Fast as PossibleCount Calories. It may sound like a no-brainer, but counting calories is one of the easiest and most effective ways to start losing weight fast. Drink More Water. Increase Your Protein Intake. Cut Your Carb Consumption. Start Lifting Weights. Eat More Fiber. Set a Sleep Schedule. Stay Accountable.More itemsAug 13, 2018

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Artificial Sweeteners And Insulin Timing

Why did the overweight participants react this way to the meal after drinking diet soda?

There are at least two possible explanations for why the overweight participants had a long-term increase in blood sugar and alertness. First, researchers propose that sweeteners in diet soda may somehow temporarily make overweight people insulin resistant .3 One study which showed the participants needed 20% more insulin to bring their blood sugar down to normal levels.9

Second, the participants who had drunk regular soda still had lingering insulin in their blood, up to four times as much as the diet soda participants.2In other words, they had a much bigger army of insulin soldiers, ready to take on any blood sugar that would be absorbed after eating the meal. That means less time to get the blood sugar molecules into the fat and muscle cells. After drinking diet soda, the same process takes much longer, because the army of insulin soldiers was up to four times smaller. So the blood sugar stayed elevated for longer, which may also explain the increased alertness.

Why Aspartame May Prevent Weight Loss

2 December 16

Reaching for a diet soda may actually hinder weight loss efforts, a new study done in mice suggests.

In experiments, researchers found that the artificial sweetener aspartame, which is found in some diet drinks, may contribute to the development of a condition called “metabolic syndrome,” which involves a cluster of symptoms, including high blood pressure, high cholesterol levels and a large waist size. People with metabolic syndrome face an increased risk of heart disease, stroke and diabetes.

The researchers found how aspartame could be linked with metabolic syndrome: Aspartame may stop a key gut enzyme from performing its work in breaking down fat during digestion.

“This is the novel mechanistic insight,” and it may explain why diet drinks can be ineffective at helping people to lose weight, Dr. Richard Hodin, senior author of the study and a professor of surgery at Harvard Medical School, told Live Science.

The study included three separate experiments. In the first, researchers added the gut enzyme to solutions of diet soda and regular soda. They found that the activity of the enzyme was significantly lower in the solutions of diet soda as compared to the solutions of regular soda.

Normally, the enzyme intestinal alkaline phosphatase, or IAP works in the intestines to break down cholesterol and fatty acids. Previous studies by the researchers showed that levels of IAP may be linked with people’s risk of obesity, diabetes and metabolic syndrome.

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Better Control Of Your Belly Fat

In an attempt to control your belly fat, have you turned to diet or zero-sugar soda? Find ways to cut down on your intake, if youre not getting the results you want.

As we age, it seems that it is harder to control body weight, especially the protrusion and flattening of certain body parts. It appears as though our bellies poke out a little more and our buttocks flatten a little more. A potential culprit for that protruding belly can be diet soda or beverages with artificial sweeteners.

One recent study shows a link between the high consumption of diet drinks and the increase of belly fat in older adults. The study also references, with the increase in belly fat, that there is the increased risk of other diseases related to obesity. This study does not come without opposing expert reaction. Regardless, if you are one of the individuals who, in an effort to reduce the intake of sugary drinks has turned to diet drinks to trim some of your belly fat, you may need to reconsider that choice. Or, if youve been drinking diet soda for a while and are still not seeing the results you desire and would like to cut down on your caloric intake, here are some suggestions:

Read more about other health, nutrition and weight management topics through Michigan State University Extension. There are many tips to encourage you to work on habits that may be contributing to extra fat and help reduce some risk factors related to obesity.

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