Apart from regular soda, Diet sodas possess artificial sweeteners that are generally considered safe for low consumption.
Diet sodas act as a sugar substitute with their reduced calorie and sugar reduction from your diet.
But the addition of processed sweeteners like Stevia raises a question of safety in its long-term use.
Are Diet Sodas Bad For Weight Loss?
The zero-calorie in diet soda can help with managing weight control. You can lose up to 2 pounds in a month of diet soda intake by saving 200 calories per can. It is safe to take 1 or 2 cans of diet soda per day while overconsumption increases the tendency to high-calorie and sugary foods.
Although diet soda is a good option to reduce calories, it has no nutritional value. It is devoid of vitamins and minerals. Some studies have proven that it does not contribute much to weight loss.
At the same time, healthy adults can maintain their weight even after drinking diet sodas as they consume less food.
The sugar substitute contained in it can lead to health risks when consumed in high amounts.
For example, aspartame is a popular substance present in artificial sweeteners that can imbalance your metabolism.
Based on research made on people, a USC study has concluded that non-nutritive sweeteners boost appetite stimulation when it is consumed on a habitual basis. It increases sugar craving and results in high-calorie food intake.
Reasons Why Diet Sodas Cause Weight Gain?
Diet sodas increase belly fat by tricking the insulin receptors into consuming calories and affecting metabolism. Studies have proven that drinking diet soda thrice a day is likely to put up weight and obesity-related disorders.
A 12 oz can of diet soda contains 140 empty calories. You need to do an intense workout to burn out those calories.
The sucralose content in these drinks stimulates hunger and forces the body to take extra calories when it is consumed prior to a meal.
Aspartame is also widely used in diet sodas which can contribute to increased sugar craving and gain pounds.
For example, in Diet Coke, there is 180 mg of aspartame in it and each gram contains 4 calories of amino acid content.
Some of the popular diet sodas and sweetener contents are mentioned below.
|DIET SODAS||SACCHARIN (mg)||ASPARTAME (mg)||ACESULFAME K (mg)||SUCRALOSE (mg)|
|Diet Dr Pepper||0||123||0||0|
|Diet Mountain Dew||0||57||18||18|
The production of neuro peptide is induced by artificial sweeteners which makes you feel hungry.
Artificial sweeteners can affect our gut health and the bacteria inside it. It also promotes insulin resistance and metabolic syndrome. These factors disrupt food habits and increase belly fat.
The other ingredients like Acesulfame-K, Saccharin, and Neotame also possess weight gain risks for people who are obese or have higher BMI.
How Much Weight Gain From Daily Consumption?
Overweight individuals will consume 90-200 more calories of food per day after regular intake of diet sodas that include 200 calories of sweet snacks. Those who drink daily will gain a BMI of 0.05 kg/m2.
Almost 88% of people who regularly consume diet drinks turn out to be obese or overweight. It is possible to increase the chance of obesity by 65% for those who drink it regularly for 10 years.
Although Diet Coke contains zero calories and sugar. Some diet sodas use sugar and sweetener together. Coco Cola Life uses the natural sweetener Stevia which has 90 calories and 24 grams of sugar.
A 12-ounce of Coke Zero and Diet Coke contains zero calories, and sugar with some caffeine content.
|Coke Zero||0||0 g||0 g||34 mg|
|Diet Coke||0||0 g||0 g||46 mg|
Recommended Amount Of Diet Soda (Daily & Weekly)
A healthy adult can consume a maximum of 1-2 cans of diet soda per day. It is relatively safe if you take 4-5 cans per week with some healthy diet habits and exercise.
The ADI (Acceptable Daily Intake) of Aspartame, Acesulfame-K, and sucralose that are commonly present in diet sodas are mentioned below.
|SWEETENERS||ADI MILLIGRAMS PER KG PER DAY|
|Acesulfame K||< 15 mg|
|Aspartame||< 50 mg|
|Neotame||< 0.3 mg|
|Saccharin||< 15 mg|
|Sucralose||< 5 mg|
|Caramel Color||< 200 mg|
How To Quit Diet Soda?
The addiction to diet soda can be gradually reduced by increasing the time gap from once a day to weekly once a drink. You can switch soda to healthier drinks like ice tea, fruit juices, coconut water, or sparkling water.
Another technique to try is diluting the diet soda with equal portions of water.
With proper exercise, meditation, sleep, and healthy food you can overcome the soda addiction. You can also try making some homemade energy drinks or vegan shakes instead. It helps to gain sustained energy.
These healthy habits will help to overcome the withdrawal symptoms like appetite change, depression, headache, and restlessness.
Better Alternatives For Weight Loss Results?
You can replace diet soda with drinks that are low in sugar like unsweetened iced tea or coffee, or low-fat milk. It contains beneficial antioxidants and calcium. Flavored water with fruit or veggies infused in it is another popular choice alternative.
Sparkling water is a healthy option that satisfies you with its bubbly texture and gives you a feeling of drinking carbonated soda.
Similarly, Green tea, Fresh juices, Soy milk, and Kombucha are other low-calorie nutritional drinks that can be included in your daily diet.
Let us see how much sugar content and calories are contained in a cup serving of these items.
|DRINK (1 CUP)||SUGAR||CALORIES|
|Soy Milk||10 mg||131|
Austin is the author of loveatfirstfit.com and a personal trainer with extensive knowledge in nutrition. Austin is passionate about helping others to find a suitable healthy lifestyle and feel good about themselves. Austin’s goal is to help people achieve a happy and well-balanced lifestyle that will minimize the risk of future health-related issues.