Has Side Effects On The Brain
There are a lot of scare stories around aspartame, and a widely discussed topic is its impact on brain health.
Researchers suspect that aspartame plays a role in some mental disorders because it changes the concentrations of brain chemicals like dopamine. Dopamine plays a role in your mood, memory, sleep, and attention.
A study on the neurobehavioral effects of aspartame showed that high doses caused irritability and depression among participants 11.
Another study that involved mice suggested that repeated aspartame consumption leads to poor memory 2.
How Can Diet Soda Be So Supportive
High-carb soft drinks, such as Coke, Pepsi, fruit juices, and other sugary carbonated drinks can all kick you out of ketosis.
However, diet sodas such as Diet Coke, Pepsi Max, and other sugar-free carbonated drinks can fit in with a ketogenic diet.
It can even be useful if you consume alcoholic beverages on keto.
Diet soda, unlike regular sodas, contains fewer carbs and even free of carbohydrates.
It is sweet, indeed, which makes it a perfect sweet tooth for whoever of you dreaming about fat loss.
It indicates that by drinking diet soda, you can still maintain your low carb intake, which must be between 20 and 50 grams per day.
This is why diet soda is different from regular sodas, as a can of regular soda would significantly add up your bodys net carb intake, even more than 50 grams per day.
It makes regular soda incompatible with a ketogenic diet and ketosis.
Diet Soda Will Impair Your Progress On Keto
The bottom line is that diet soda on keto helps us to store fat more efficiently while endangering cardiovascular and gut health.
On top of that, diet drinks on keto promote cravings for sweets no matter what kind of natural or artificial sweetener they use.
Yes, diet soda might have zero carbohydrates, sugar, and calories. But artificial sweeteners on keto can have the same negative impact as common sugar by triggering an insulin response.
Therefore, diet soda can break a fast.
Adding human-made synthesized chemicals to your diet to reduce carbs doesnt make sense for safety reasons, even in small amounts.
Diet soda vs. regular soda? The inconvenient truth is to go with real hydration that isnt a meal and wont break a fast.
Coffee and green tea are great choices since they stimulate metabolism and weight loss while reducing appetite. Carbonated mineral water is also viable and helps with noisy stomachs.
Want more flavor in your diet? A squeeze of lime or lemon, as well as slices of oranges or cucumbers, are excellent and safe choices.
Don’t Miss: Sean Murray Weight Loss Diet
Artificial Sweeteners And Sugar Cravings
When it comes to sugar cravings, artificial sweeteners seem like the best of both worlds. You get that sweet taste without any of the carbs or calories. But you know what they say: If something seems too good to be true, it probably is, and that’s the case here.
When you eat something sweet, it lights up several reward pathways in your brain that make you feel good in the moment. However, when the sweet flavor comes without calories, as is the case with artificial sweeteners, the pathways are only partially activated, according to the Yale Journal of Biology and Medicine, which leaves your brain feeling like it’s missing out on something physiologically. And when your brain isn’t fully satisfied, it continually seeks more of what it wants. In this case: that sweet flavor.
If you regularly give in to sugar cravings, you develop both a tolerance and a preference for sweet flavor, even if you’re drinking artificial sweeteners instead of actual sugar. The more sweetness you have, the more you want and, ultimately, the more it takes to satisfy that craving. On the other hand, if you cut out that sweet taste completely, your dependence and tolerance change, and you don’t crave or feel satisfied by it as much when you do have it.
Why Is Milk Bad For Keto
Milk but especially evaporated and dry milk are not healthy keto foods. This is because they are high in lactose. Milk has around 5% lactose, evaporated milk has around 10% lactose, and dry milk has 50% lactose. Lactose is a milk sugar that does affect blood glucose levels the same way regular sugar does.
Also Check: Is Dieting Good For You
Diet Soda Promotes Cravings On Keto
Did you ever ask yourself why we are so sensitive to sweetness and why it seems to be the most addictive taste? An excellent reason is that two-thirds of our taste buds are responsible for sweet taste.
The big caveat to the evolutionary sensitivity to sweetness is that not just sugar molecules but also those of artificial sweeteners bind to the tongues receptors. In other words, diet soda makes our brain greedy for sweet taste.
Because compared to salty taste, sweetness has a positive feedback system. Its more likely to get you addicted. The more you consume, the more you crave.
If the brain awaits sweetness and therefore, glucose, but it gets non-caloric sweeteners, it overcompensates in more appetite and cravings for sweet food .
Moreover, functional magnetic resonance imaging studies showed that sucralose does not fully activate the brains reward center like glucose does .
Consequently, the brain strives towards the full activation of the reward center, making it more likely to develop cravings and a bad habit of eating sweets.
With that in mind, researchers have also found that exchanging caloric beverages with diet soda does not lead to overall calorie reduction due to increased appetite .
Recently scientists at Yale University found that the intensity of sweetness indicates the amount of energy preserved in food to our brains.
Therefore, the signal representing nutritional value and the metabolic response can be confused by drinking diet soda.
Can You Drink Smoothies On Keto
Yes, if you make them at home.
Smoothies from your favorite mall are most definitely not keto-friendlythey’re loaded with sugar. To make a keto-friendly smoothie at home, choose a low-carb base like unsweetened almond milk, and mix in match or protein powder, lots of ice, and a small amount of fruit .
You May Like: Easy To Follow Atkins Diet Plan
Bottom Line: Are Diet Soda And Aspartame Keto
It doesnt matter that its carb-free and calorie-free diet soda is particularly damaging to your health. The bottom line is that aspartame is not keto-friendly it has been linked to a number of negative side effects, including depression, poor kidney function, and an increased risk in heart disease and type 2 diabetes.
Diet Coke and other diet sodas might be a go-to beverage for people who think they are following a healthier lifestyle, but these artificially sweetened drinks are not suitable for a keto diet . There are far better keto drinks that let you stay in ketosis and support a healthy ketogenic diet, such as sparkling water.
Instead of drinking beverages sweetened with aspartame and other harmful artificial additives, look for those sweetened with monk fruit, stevia, or another keto-friendly sweetener.
Or, better yet, review this list of keto-friendly drinks to discover healthier options that will quench your thirst and wont harm your health. Once you know what your options are, itll be much easier to avoid diet soda and then you can enjoy the multiple health benefits of a low-carb, keto diet.
Water With Lemon Or Lime
Still or sparking zero-calorie, zero-carb water is always going to be a dieters best choice. But go ahead and add a squeeze of fresh lemon or lime to your glass. The sour juices have a negligible amounts of carbs. Whats more, drinking water before meals has been shown to be an effective way to help curb appetite.
Read Also: Diets That Work For Pcos
Could Contribute To Heart Disease
Youve only got one heart, so you must take good care of it. Thats another reason to avoid diet soda on keto.
In 2016, the journal Archives of Cardiovascular Diseases published the results of several studies with 227,000+ participants. Across the research, the data says that for every beverage you drink per day that has artificial sweeteners, your blood pressure has a nine percent chance of elevating.
Some studies believe that consuming diet soda could lead to stroke. Whats far clearer is that unchecked high blood pressure can cause stroke, not to mention your risk of heart disease is higher.
Did you know that, in the United States, heart disease is the leading killer? So says the CDC in 2021 data. In the country, one death occurs every 36 seconds from heart disease. In a year, heart disease kills 659,000 people in the US.
If thats not a reason to skip the diet soda, we dont know what is!
Diet Soda Promotes Weight Gain On Keto
Heres a general question induced by statistical evidence. If diet soda is at least neutral in terms of weight gain, why did its consumption and obesity skyrocket in the last decades?
The University of Texas Health Sciences Center at San Antonio found that instead of supporting weight loss, the probability of weight gain with diet soda consumption increased by a mind-blowing 47 percent.
Dr. Sharon Fowler, who was leading the study, concluded that artificial sweeteners side effect is the fueling rather than the mitigation of the current obesity epidemic .
Moreover, the American Cancer Society aimed at demonstrating that diet soda fosters weight loss surveying 78,694 women during an epidemiology study.
But the outcome wasnt what they expected. Women consuming artificial sweeteners were significantly more likely to gain weight .
And the list goes on. The Framingham Heart Study found that diet soda consumers are 50 percent more likely to develop metabolic syndrome .
Furthermore, the Atherosclerosis Risk in Communities Study showed a 34 percent higher incidence of metabolic syndrome for diet soda users .
But artificial sweeteners dont just increase the risk of obesity.
The Womens Health Initiative Observational Study observed 59,614 women over 8.7 years. The outcome? Participants drinking two or more diet sodas per day faced a 30 percent higher risk of cardiovascular events .
Also Check: Low Fat Diet After Gallbladder Surgery
Can You Drink Soda On Keto
No, but diet soda is fine on ketoin moderation.
Unsurprisingly, regular soft drinks are out. A 12-ounce can of pop has about 40 grams of carbs.
You can try drinks sweetened with natural sweeteners like stevia, too.
One warning: Israetel says while artificial sugars won’t knock you out of ketosis they could trigger cravings that may cause people to eat more.
Keto Friendly Homemade Diet Soda Recipes
Water is undeniably the best drink on the planet. It quenches your thirst, cures headaches, and prevents dehydration especially when youre having keto flu.
We already know this but sometimes, we want to have that sweet beverage. Heres a list of keto friendly beverages. Rest assured that these keto drinks besides water dont contain health-harming ingredients.
Also Check: How To Make A Macro Diet Plan
How Often Can I Drink Diet Soda On Keto
How often you can drink diet soda depends on the type of beverage youre consuming. If youre drinking Coke Zero that uses several harmful ingredients, you want to limit it to once every few weeks. This allows your body to recover from the inflammation.
But if youre drinking something cleaner like Zevia, you can afford to drink it once a day or once every second day.
How Many Carbs Are In A Diet Coke
The nutritional label on a Diet Coke reads 0 Calories, 0g Fat, 40mg Sodium, 0g Total Carbs, 0g Protein. So there are actually zero carbs in Diet Coke.
But while a low carb count is generally what we shoot for on Keto, we need to keep the big picture in mind.
Diet Coke contains several problem ingredients: artificial sweeteners, preservatives, and colorants, none of which are optimal for sustaining a healthy lifestyle.
So definitely keep your eyes on the carbs, but we also want to avoid mysterious and hard-to-pronounce ingredients that may have negative effects on our health.
Also Check: How Many Calories In Optavia Diet
What Drinks Can You Have While Fasting
No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages. Some forms of intermittent fasting allow small amounts of low-calorie foods during the fasting period. Taking supplements is generally allowed while fasting, as long as there are no calories in them.
Aspartame Leads To The Creation Of Free Methanol
One worrying effect of aspartame is the way it is broken down into methanol in your body. As a chemical, methanol occurs naturally and can be found in other sweet drinks, but the methanol found in aspartame works in very unnatural ways.
The key difference between naturally occurring methanol and the methanol found in aspartame is how it is processed. Natural methanol is generally bound to pectin, which allows it to pass through the digestive system without entering the bloodstream.
Methanol found in aspartame is only lightly bound to the phenylalanine molecule and separates easily, becoming free methanol. This molecule of methanol can then easily be converted to formaldehyde, a known carcinogen.
However, many other foods create way more methanol than aspartame-sweetened drinks. So the levels found in Diet Coke is not considered dangerous.
Also Check: For How Long Should I Do Keto Diet
If Youre Looking For A Quick Fix Then This Plan Is Not For You We Refuse To Promise False Results
KEEP THE WEIGHT OFF?PROVENOur 28-Day Keto Challenge is famous for results:
- Be lighter and thinner… its not uncommon to drop 4+ jean sizes!
- Have more energy than youve felt in years
- Sleep better and wake up more rested
- Notice your skin and hair improve
- Have more mental clarity and sharpness
- Feel a sense of accomplishment
Best of all — youll GAIN MOMENTUM with your new Keto lifestyle!
Keto Drinks: Choose Low
There are many options when it comes to keto drinks, but water is the only one necessary for your survival and overall health.
Others like bone broth, tea, and coffee can offer various health benefits and can be consumed in abundance on a keto meal plan. Coconut water and kombucha add a little flavor to your keto meal plan but should be consumed in moderation.
When it comes to alcohol, limit it to social gatherings, and choose hard liquor with a zero-carb mixer and citrus.
The ketogenic diet is all about being your healthiest self, so making water your preferred choice is the best way to keep your body running in its optimal way.
Also Check: Sushi Diet For Weight Loss
Do Coke Zero Or Diet Coke Affect A Low Carb Diet
Coke Zero and Diet Coke are soft drinks that arewidely available, and have similar popularity to regular Coke soft drinks. Thedebate of which is better between Coke and Diet Coke is perhaps just asheated as the debate between Coke and Pepsi fans. For people that love to drinkthese Coca-Cola items, but are also trying to maintain a low carb diet, thequestion becomes: do they affect a low carb diet?
Do Coke Zero or Diet Coke Affect a Low CarbDiet? Diet Coke and Coke Zero have zerocarbohydrates, zero calories and zero sugar. However, Diet Coke and Coke Zerohave been shown to cause health problems when drank regularly, which might workagainst the goals of a low-carb diet.
One concern is that Diet Coke and Coke Zeroreduce their calorie counts and sugar counts and keep a great cola taste by using substitutes artificialsweeteners. These alternatives arent problem free, so depending on why you are on a Low Carb diet, youmight be taking one step forward only to take two steps back.
If In Doubt Try Plain Water
The keto lifestyle doesn’t need to be bland. While still and sparkling water is a safe bet if you are ordering in a restaurant and can’t analyze the nutrition of drinks from the menu, you don’t need to stick to it religiously.
The key is to avoid sugar sweetened drinks and stick drinks with low or zero carbs. Below we have 5 drinks that are great for keto dieters, and 3 that are best avoided or consumed in moderation.
Also Check: Dancers Diet Plan Weight Loss
What Can You Drink On The Keto Diet
Whether at the gym or on a lunch break, having the right drink in terms of both taste and nutritional contentby your side is important. While you may already know how to spot hidden carbs and sugar in food, finding them on the label of your favorite beverage might be a little trickier. With a little know-how, there are still a number of keto-friendly drinks to choose from that are perfect for daytime. In fact, choosing the right drinks gets even easier if you have the additional flexibility of a ketogenic diet such as Atkins20® or Atkins40®*. Below are detailed lists on what drinks you can consume and what drinks to avoid while on keto.
Artificial Sweeteners And Metabolic Dysregulation
One of the main goals of ketosis is to regulate your levels of glucose and insulin, two of the major hormones that help you control your weight. Diabetes Care reports that drinking diet soda works directly against the mechanisms of ketosis by disrupting both glucose and insulin. This, in turn, increases your risk of obesity, Type 2 diabetes and heart disease, according to Reviews in Endocrine and Metabolic Disorders.
You May Like: Best Diet For 47 Year Old Woman
Are Artificial Sweeteners Safe
People have been looking carefully at artificialsweeteners for a long time. As early as the 1970s, studies involving lab ratslinked one artificial sweetener, saccharin, to bladder cancer for the animalsstudied. However, this study was not seen as enough, as the National CancerInstitute and other health agencies eventually took the position thatartificial sweeteners were safe in smaller amounts, even for people asvulnerable as those who are currently pregnant.
The risk of artificial sweeteners tends to bebased on which ones are being used. For instance, Diet Coke contains Splenda,acesulfame potassium and sucralose Coke Zero contains aspartame and acesulfamepotassium. These have not been found to be as immediately risky as some others.In the past, an artificial sweetener called sodium cyclamate was usedin Coke Zero, but was found to be carcinogenic and was ultimately removed. Eachof these additives has their own story, so depending on the goals of your lowcarb diet, some extra research might be warranted.
Ultimately, the key point is that to avoidconcerns one must stick to reasonableamounts. The FDA gives things like these additives a pass only whenconsidering an acceptable daily intake, or ADI. This means that if you aregoing to be safe, you should be sure to keep your coke drinking amounts at areasonable level. This leads us to ask what is a reasonable amount of these drinks in your diet?