How Much Should You Drink
Switching from regular soda to diet soda is an easy way to reduce your intake of carbohydrates and calories.
However, diet soda doesnt contain many nutrients, and drinking too much is associated with some short- and long-term side effects.
For this reason, if you want to drink diet soda, its best to enjoy it in moderation.
Consider pairing it with a nutritious, well-rounded diet. You can also enjoy plenty of healthier beverage options to help you stay hydrated, such as flavored water or unsweetened tea.
Its best to enjoy diet soda in moderation as part of a well-rounded diet and limit your intake to a few servings per week.
Does Diet Soda Break Your Fast
Most things you consume that contain calories will break your fast, with the exception of coffee and green tea.
Zero calorie diet sodas sweetened with artificial sweeteners are tricky to figure out because research hasnt determined if artificial sweeteners will break your fast.
However, we know that artificial sweeteners could trigger insulin release from the pancreas since they can be mistaken for glucose due to their sweetness .
This is not good for those that want to maximize fat burning while fasting. Insulin inhibits the breakdown of fat cells and stimulates the creation of body fat .
We also know that the gut can absorb some artificial sweeteners, so if youre fasting to rest your gut, dont drink diet soda .
If you want to give your body the true intermittent fasting experience, dont drink diet soda during your fasting window.
Does Diet Soda Break Ketosis While Fasting
When you fast, your liver makes ketones out of body fat.
Why does it do this, you ask?
Ketones serve as an alternative energy source, especially for your brain .
When it comes to diet soda and ketones, we dont really have any research data to look at.
In my experience, diet soda doesnt seem to have much of an effect on my ketone levels.
For example, before I quit artificial sweeteners, I decided to use up my last several cans of diet soda during a four-day extended fast. I drank about four or five cans per day .
I checked my ketone levels regularly, and they didnt seem any lower than expected.
Thats my experience, but you could be different.
At least for me, diet soda doesnt seem to have much effect on ketone levels.
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Is Diet Soda Fattening Can You Gain Weight Drinking Diet Soda
Many people naturally question whether diet sodas are too good to be true, and youd be great to question this logic.
I get the question of whether diet soda is fattening, or more particularly, does diet soda cause belly fat?
And the answer is no but yet so please hear me out.
Theres a lot of speculation on whether or not sugar substitutes are linked to obesity and/or weight gain. While theres nothing in the current scientific literature that proves this to be accurate, it may indirectly be causing weight gain.
One of the ways diet sodas may contribute to overeating is that artificial sweeteners, such as those found in diet sodas, may increase motivation to eat more.1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/ Meaning, for certain individuals, consuming artificial sweeteners can be triggering, causing them to consume more food.
However, if being mindful, and consumed in moderation, diet sodas can be an excellent alternative for those looking to fulfill that craving while saving calories.
So long as youre not overeating while consuming diet sodas, theres no need to worry about increased weight gain.
Why Is Fasting Required
No one likes to have to go without food for an extended period of time and, hopefully, doctors request it only when it’s absolutely necessary. Fasting before some types of blood tests is routine, because nutrients in food and beverages enter your bloodstream and may alter levels of the specific substance your test is designed to measure.
For example, according to Harvard Health Publishing, a blood glucose test may be used to detect diabetes or to monitor the effectiveness of treatments for people who have diabetes. Because foods are converted to glucose and enter the bloodstream, eating too close to the test could give false high results. Triglycerides are also measured after fasting because their levels remain elevated after a meal.
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Intermittent Fasting And Diet Soda
Theres one simple rule when it comes to choosing your drinks when youre fasting: Avoid anything with calories. The goal of intermittent fasting is to stay in a fasted state, eating or drinking no carbohydrates, fats, or protein for a certain period of time.
That allows your body to stop producing insulin, so it uses ketones stored in the fat for energy instead of glucose stored in the liver. In a 2019 article in The New England Journal of Medicine, some scientists believe that this process, called ketogenesis , may slow aging, reduce chronic inflammation, and lead to better blood sugar control.
Because diet soda doesnt have calories, its usually OK to drink while youre fasting. But the scientific community is debating the impact of artificial sweeteners on two very key components in the intermittent fasting puzzle: insulin and hunger.
We Know Regular Soda Has Detrimental Effects On Your Health
Numerous studies and reviews indicate negative effects from the consumption of sugar-sweetened beverages like soda or juice. This has become relatively common knowledge in recent years, and these negative effects include:
But what about diet sodas, which are marketed as the calorie-free, sugar-free alternative?
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Can You Drink Diet Soda When Intermittent Fasting
Technically speaking because most diet/zero calorie sodas do not contain protein or carbs that can cause an insulin response, it won’t break your fast.
But here’s the thing: although diet soda technically doesn’t contain any calories and therefore should in theory not break your fast, it actually still could be working against your weight loss goals.
It all comes down to the fact that scientists are finding some people may secrete insulin to the sweet flavor even if it doesn’t have any calories at all. Scientists have also found a concerning link between artificial sweeteners and issues with glucose intolerance and insulin resistance. Considering one of the main objectives with Intermittent Fasting is to not spike your insulin so that you can help your body keep fat burning mechanisms up, this would totally work against your goals.
Not to mention scientists have also found that these artificial sweeteners may actually increase hunger later in the day.
This effect can include nearly all zero calorie sweeteners, including stevia. If you’re curious on the science behind how zero calorie sweeteners may actually work against your weight loss goals, you can check out my complete breakdown with the video below.
/4how Intermittent Fasting Works
The main objective of intermittent fasting is not only to restrict calorie intake to lose weight but to divert its attention on things other than digestion like recovery and maintenance. When you fast, the body basically goes into the starvation mode and a series of metabolic changes take place. During this time, the body enters into ketosis, a state in which fat is used for energy when carbohydrates are unavailable.
While fasting, it is crucial to stay hydrated and as you cannot get water from vegetables and fruits, you have to depend on beverages for that. But you need to be careful about the kind of beverage you choose to have. Drinks loaded with carbs or sugar can cause your body to secrete the hormone insulin and you can easily miss out on the benefits of intermittent fasting.
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Does Diet Soda Break A Fast All You Want To Know
Lets imagine you are in the middle of your fast. You are getting tired of drinking the same glass of water over and over again and craving from something different. Soda? Of course not, you know better than drinking the equivalent of 10 teaspoons of sugar. Diet soda? Well, there isnt any calorie or sugar in that drink. So are you going to drink it? Does this diet soda break your fast? Lets dive into this topic and answer that question here.
Does Sucralose Break Ketosis While Fasting
Ketones are an energy source that your body makes from fat when youre not eating carbskind of a replacement for sugar.
When you fast, youre obviously not eating a lot of carbs, so your ketone levels go up.
The best part?
Fasting raises your ketone levels a lot more than just eating a ketogenic diet.
As far as I know, theres not any research about sucralose affecting ketone levels.
My personal experience suggests it doesnt have much of an effect .
For example, on various occasions Ive consumed sucralose-sweetened products while fasting, and they didnt seem to have much effect on my ketone levels.
Sucralose appears to be okay while fasting if your main goal is to boost ketone levels.
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Diet Soda Comes With A Price
Yes, you can. But before you go and pop open a can of your favorite fizzy calorie-free drink, know that it may make it harder to keep fasting. “Technically speaking, most diet sodas that have zero calories will not break a fast,” says Autumn Bates, M.S., CCN, a certified clinical nutritionist in California . “However, if your goal is to lose weight, drinking diet sodas can still work against your weight loss goals by increasing sugar cravings and hunger throughout the day.”
Intermittent fasting may be easy to follow because of it’s simple rules, but that doesn’t mean your growling stomach will easily go ignored. Especially if you are experiencing increased cravings. As per Women’s Health, research has pointed out that consuming too many artificial sweeteners, like the ones found in diet soda, may encourage weight gain and the storage of fat.
So, technically yes, you can drink diet soda while in the fasting period of intermittent fasting. But if you are following this diet in order to lose weight, it might be best to skip the bubbly diet soda all together to avoid hard-to-ignore cravings and an increased appetite. If you are looking to sip on something else besides water while fasting, Healthline recommends calorie-free beverages like tea and coffee , or diluted apple cider vinegar. If none of these options sound as tempting as diet soda, you can always try switching to carbonated water to safely get your fizzy drink fix.
Diet Soda Nutriton Label
First lets take a look at the nutrition label on a diet soda. You can see it contains 0 calories, 0 fat, 0 carbs, and 0 protein. The only thing it contains on the nutrition label is a very small amount of sodium, which is fine to consume while fasted. So based of the nutrition label, it would appear that diet soda is an acceptable drink while fasting. But, lets take a look at the ingredient list. It is carbonated water, some coloring, and artificial sweeteners.
The issue that arises from consuming diet soda while fasting, is whether or not these artificial flavors can disrupt/break your fast. There has been some discussion whether or not artificial sweeteners have any affect on intermittent fasting, and there is not a clear consensus. Some people believe artificial sweeteners are not healthy/natural to the human body so in a health/evolutionary standpoint they say you should not consume artificial sweeteners while fasted. Whereas, others say artificial sweeteners do not break your fast, and therefore they are okay to consume while fasting.
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Can You Fast On Diet Soda
Last Updated on March 14, 2021 by Fasting Planet
Can you fast on diet soda or pop? The fizzy pop of soda is one you know quite well, but not because you drink the full-calorie stuff. Instead, you prefer your soda to be diet instead. You know youre supposed to watch your calories during a fast, which has you wondering, are diet drinks permissible? Can you fast and drink diet sodas?
Diet beverages may not have calories, but many contain artificial sweeteners that could break a fast. That said, as an occasional beverage you enjoy while fasting , diet soda may not be the worst choice. Unlike regular soda, which promotes weight gain, the diet stuff may be able to help you lose weight.
In this article, well answer all your most pertinent questions about diet soda, including whether its truly zero-calorie or not, which varieties are healthiest, what your weight loss potential is, and whether this is the beverage you want to reach for on a fast. Youre not going to want to miss it!
How Diet Sodas Interfere With Intermittent Fasting
So the question still remains can you drink diet soda while intermittent fasting?
One popular rule of thumb for intermittent fasting is that you shouldnt consume more than 50 calories, otherwise your fasting period will end prematurely. Others recommend not eating or drinking more than 100 calories. However, the exact number of calories isnt clear in the evidence-based research.
But since diet soda has zero calories, technically speaking, it should be an acceptable drink when intermittent fasting.
Even though diet sodas contain zero calories, perhaps a better question to ask is whether drinking diet soda while intermittent fasting is health-damaging or health-promoting?
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Beverages You Can Drink During Intermittent Fasting
The best kind of drinks for your fasting hours are calorie-free. That way, they will not activate an insulin response or break your fast. Acceptable beverages for intermittent fasting include water, teas, coffee, and apple cider vinegar. These zero-calorie beverages are suitable for your fasting window.
From An Insulin Standpoint
Fasting implies no ingestion of food or drink that will trigger an insulin response. This insulin secretion depends on the type of nutrients ingested, carbohydrates and sugar having the most impact on it. Proteins do trigger insulin response as well to a lower extent, while fats have a much more limited impact.
So since diet sodas dont contain any real nutrient, they should be fine, right? Well, its not that simple actually. Research studying the impact of acesulfame potassium in rats showed that it triggered a higher insulin plasma concentration that lasted for about an hour after the artificial sweeteners injection.
Another study, done in humans this time, looked at the impact of sucralose, another non-caloric artificial sweetener. It showed that its oral intake led to an insulin response, as well as glycemic response. Not only it triggered insulin secretion, but the plasma blood glucose level also increased significantly.
In summary, from an insulin standpoint, research suggests that yes it will break your fast. You might not be ingesting any calories, but your body still activates insulin secretion in response to that diet soda. And in particular, to the artificial sweetener that it contains.
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Artificial Sweeteners And Breastfeeding
On a recent podcast episode I learned that artificial sweeteners also get into breast milk.
And thats not all.
Kids are significantly more likely to become obese if their moms consume artificial sweeteners while pregnant or breastfeeding.
By the way, the podcast guest was Michael Goran, PhD, an expert in childhood obesity and diabetes.
He has a new book called Sugarproof coming out in less than a month!
It sounds like it will be a fascinating read, and a really helpful resource for anyone who doesnt want their kids to get addicted to sugar or other sweeteners .
Butter Cream And Milk
If you take cream, milk, or butter in your coffee, does that break your fast? Technically, yesbut realistically no.
Fat, if you recall, is the least insulinogenic of the macronutrients. So if youre going to have a few calories, you want them to be fat. It also has virtually no impact on mTOR signaling due to its scarcity of carbs and amino acids.
Verdict? Technically, yes. But assuming its high-fat dairy without added sugar, a few calories of butter or cream is fine.
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Supplements More Likely To Break A Fast
- Gummy multivitamins. These commonly contain small amounts of sugar, protein, and sometimes fat, which could break your fast.
- Branched-chain amino acids . BCAAs appear to trigger an insulin response that opposes autophagy (
Supplements may be used during fasting periods, although some may be better absorbed with food. Supplements that contain calories or sugar are more likely to break your fast.
To break your fast, start by eating gentle foods and be sure not to overeat.
The Drinks To Avoid While Intermittent Fasting
If youre looking for a loopholesay youre claiming that a drink with a handful of calories isnt really breaking your fastyoure probably going to encounter a raised eyebrow from an expert.
Essentially, if youre really playing by the rules, you will not drink anything that contains any calories during your fasting window. Not to say that its wrong to do that. It just doesnt fall under the umbrella of intermittent fasting, says Tewksbury.
If youre really playing by the rules, heres what to avoid during your fasting window:
- Coffee or tea with milk, sugar or cream added to them
- Soft drinks that contain sugar or other sweeteners with calories
- Lattes, cappuccinos, and other coffee drinks
- Alcoholic drinks
Sipping on something like, say, bone broth, which does contain a small amount of fat and calories, will technically break a fast. But if it helps you achieve your larger goal, that might not be a bad thing. Broth can help provide electrolytes and reduce intense hunger while youre fasting, which may help you go the distance if youre fasting for longer periods, like 24 hours, notes Vettel.
Ultimately, you want to look at your specific needs as an individual and come up with a plan that you can stick to. And its always helpful to consult a registered dietitian, Tewksbury adds, when youre making dietary changes.
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