Can You Drink Diet Soda To Lose Weight? Let’s Find Out!
Weight Loss
Published on: 11-Apr-2024
10 min read
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Lalita Vishwakarma
Can You Drink Diet Soda To Lose Weight? Let’s Find Out!
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Hello readers! Are you trying to fit into your old pants and wondering if diet soda can help? With zero calories and no added sugar, it seems like the perfect solution to get the expected weight, but is it effective, or is it just a misconception?
Diet sodas combine carbonated water, artificial or natural sweeteners, food additives, colours, and artificial flavours. Artificial sweeteners like sucralose, aspartame, and stevia provide a sweet taste without adding calories, making them attractive for those seeking to reduce their calorie intake.
However, the effectiveness of diet soda in weight loss is still up for debate. While it may seem easy to cut calories, it may not necessarily reduce overall calorie intake. Some studies indicate that artificial sweeteners can stimulate appetite and cravings for sweet foods, potentially increasing calorie consumption elsewhere in the diet.
So, is it OK to drink diet soda to lose weight? In this blog, we'll explore the science behind diet soda and its impact on weight management. We'll also discuss the potential side effects of canned diet soda and provide healthy homemade drink options to help you achieve your weight loss goals. Keep reading to know more!
Table Of Contents
Is It OK to Drink Diet Soda To Lose Weight?
What Does A Diet Soda Contain?
Does Diet Soda Affect Belly Fat?
Best Homemade Diet Drinks To Lose Weight Fast
Potential Side Effects of Canned Diet Soda
Dietitian’s Recommendation
The Final Say
FAQs
References
Is It OK to Drink Diet Soda To Lose Weight?
Diet soda is known for its zero-calorie content and does not use added sugar like standard soft drinks and beverages. It is a mixture of artificial or natural sweeteners, carbonated water, food additives, colours and artificial flavours. It is altered with artificial sweeteners like sucralose, aspartame, and stevia.
These artificial options provide a sweet taste without adding any calories, thus making diet soda an attractive option for those looking to reduce their calorie intake. It can be a part of your weight loss diet plan, but only if consumed in moderate quantities. Diet soda was first introduced in 1950 for people with diabetes but later grabbed attention and marketed as a low-calorie drink for weight loss. Hence, many people turned to diet soda to lose weight, hoping to cut calories while still enjoying a fizzy drink.
But can you use diet soda to lose weight, or is it just a misconception? The answer is debatable as it shows mixed results. At one point, it is a calorie-free drink; conversely, it does not provide any nutritional value. For example, when you drink 354 ml of Diet Coke or soda, you might not receive any calories, sugar, fat, or protein, but it contains 40 mg of sodium.
This high sodium impacts your blood pressure. So, drinking only diet soda to lose weight may alter your different bodily functions. Additives and artificial flavours also affect tooth enamel erosion and heart and kidney health.
What Does A Diet Soda Contain?
Diet soda is available in the market under different brand names, but they all contain the common ingredients that include:
Ingredients | Description |
Carbonated water | Sparkling water infused with carbon dioxide under pressure is commonly used as a base for sodas. |
Sweeteners | Artificial sweeteners like aspartame, saccharin, sucralose, or natural alternatives like stevia. |
Acids | Tartness-enhancing acids, such as citric, malic, and phosphoric acid, are linked to enamel erosion. |
Colours | Commonly used colouring agents include carotenoids and anthocyanins. |
Flavours | Natural juices or artificial flavours, ranging from fruits and berries to herbs and cola. |
Preservatives | Chemicals like potassium benzoate extend the shelf life of diet sodas. |
Vitamins and minerals | Some diet sodas are fortified with vitamins and minerals marketed as healthier alternatives. |
Caffeine | Diet sodas often contain caffeine, with varying amounts per serving. |
Does Diet Soda Affect Belly Fat?
Diet sodas' zero-calorie quality ultimately results in a perception that they are too good for losing belly fat. But beware: Not all low-calorie drinks are suitable for weight loss. Contrary to popular belief, research suggests that artificial sweeteners like those in diet soda may not necessarily reduce overall calorie intake. Plus, the long-term effects of using diet soda to lose weight still need to be fully understood.
Some studies indicate that these sweeteners can stimulate appetite and cravings for sweet foods, potentially increasing calorie consumption elsewhere in the diet. The individual response to these sweeteners may vary based on factors such as genetics, and the impact of diet soda on metabolism is another area of interest.
According to particular research, artificial sweeteners may interfere with metabolic processes, encourage weight gain, affect gut microbiota, and affect overall dietary patterns, while others find no significant effects.
Best Homemade Diet Drinks To Lose Weight Fast
Many health professionals recommend focusing on whole, nutrient-dense foods rather than relying on diet soda to lose weight. They also cite finding some alternate and homemade options for weight loss drinks. Many herbs and natural ingredients like cinnamon, ginger, lemon, green tea, and more can help with weight loss without severe side effects. So, here are some of the best homemade and healthy diet drinks to lose weight:
1. Green Tea With Ginger And Cinnamon
To make this diet drink, you need the following ingredients:
Ingredients
Green tea bag – 1 nos
Fresh ginger (grated)- 1-inch piece
Ground cinnamon - 1/2 teaspoon
Hot water- 2 cups
Preparation Method
Take one green tea bag in and steep it into hot water for 3-5 minutes.
Remove the tea bag and stir in grated ginger and ground cinnamon.
Let it cool slightly before drinking.
Enjoy this metabolism-boosting tea in the morning or before meals to aid in fat burning.
2. Cucumber Mint Cooler
Cucumber Mint Cooler is a perfect healthy summer drink to quench your thirst instead of reaching out for a bottle or can of soda. It’s also effortless to make. Follow this instruction:
Ingredients
Cucumber sliced -1 medium
Fresh mint leaves - 10-12 leaves
Lemon juice -1 tablespoon
Cold water -2 cups
Preparation Method
In a glass, combine sliced cucumber and mint leaves.
Add lemon juice and cold water.
Stir well and let it chill in the refrigerator for at least an hour.
Your refreshing drink is ready.
3. Watermelon Lime Refresher
This refreshing drink can be a tasty addition to your regular hydration. Make this drink for a rejuvenating mid-morning or an after-lunch beverage:
Ingredients:
Watermelon - 2 cups (cubed)
Juice of 2 limes
Honey (optional) - 1 tablespoon
Cold water - 2 cups
Ice cubes
Preparation Method
In a blender, combine cubed watermelon and lime juice.
Add honey if desired for extra sweetness.
Blend until smooth.
Transfer the mixture to a pitcher and fill it with ice.
Stir well and refrigerate until chilled.
Add slices of lime as a garnish and serve over ice.
Potential Side Effects of Canned Diet Soda
Despite its zero-calorie label, drinking diet soda to lose weight may not be as effective as some people think. It does not provide any nutrition other than calorie deficit thing, which can affect the functioning of the different organs in the body:
1. Can Lead to Type 2 diabetes
According to the research, consuming just one serving of an artificially sweetened drink per day can increase your chances of getting type 2 diabetes by 8–13%. A study of 64,850 women showed a 21% higher risk of developing type 2 diabetes.
2. May Increase Blood pressure
Canned diet soda’s high sodium content can elevate your blood pressure and risk of heart disease. It can be well understood by the research conducted with 227,254 people who were allowed to drink diet soda per day and found to have a 9% increased risk of high blood pressure.
3. May Change The Gut Microbiome
Studies suggest that artificial sweeteners can negatively impact gut health, which can affect blood sugar control and potentially increase the risk of type 2 diabetes. Research has shown that all six tested artificial sweeteners can damage the gut microbiome differently. Furthermore, individuals may react uniquely to artificial sweeteners that can impact their gut flora.
4. May Lead To Osteoporosis
Regular and diet cola consumption has been linked to decreased bone mineral density in women but not men. This is thought to be due to caffeine and phosphorus in cola, which can disrupt the body's calcium absorption.
Also Read: Top 10 Foods To Improve Bone Health
5. Tooth Decay
Consuming diet soda regularly can cause dental erosion because of its acidic pH. Acids like citric, malic, or phosphoric acid are added for flavour, which is responsible for the acidic nature of diet soda.
Dietitian’s Recommendation
While some people have found success in using diet soda to lose weight, others struggle to see any significant changes. Research suggests that artificial sweeteners found in diet soda can mess with our metabolism and increase cravings, which can cause us to overeat. So, it's better to limit or avoid diet soda and focus on drinking water and herbal tea and eating whole, nutrient-rich foods for long-term weight loss success. But, if you still want to have diet soda occasionally, go for it, but do so mindfully and in moderation. Remember, diet soda alone won't help you lose weight, so ensure you're getting enough hydration and nutrients from other sources.
Dt. Akshata Gandevikar
The Final Say
With advertisements and lifestyle trends dominating the forefront of health, people may switch to diet soda to lose weight as a simple swap that fits into their weight loss plan. However, while diet soda may seem like a quick fix for weight loss, it's important to approach it cautiously. Opting for whole, nutrient-dense foods and practising mindful eating habits should be prioritised for long-term success. By making informed choices and taking a balanced approach to nutrition, you can achieve your weight loss goals while supporting your overall health and well-being. Remember, small, sustainable changes go a long way in helping you achieve your goals.
FAQs
1. Can diet soda cause weight gain?
Suppose diet soda is flavoured and has added sweeteners; the chances of weight gain and obesity increase. In fact, some studies suggest that relying on diet soda to lose weight may lead to weight gain over time.
2. Can I lose weight by cutting out diet soda?
Yes, some diet sodas come with hidden sugars, which can cause weight gain and cutting it out from your diet helps to lose weight.
3. What are the best diet drinks to lose weight?
The best diet drinks to lose belly fat and overall weight include:
Green tea with ginger and cinnamon
Cucumber mint cooler
Apple cider vinegar tonic
Watermelon lime refresher
4. Does soda help with weight loss, or is it just a trend?
No, soda does not help with weight loss. It can often hinder weight loss due to its high sugar or artificial sweetener content, which may increase calorie intake. Focusing on healthy, whole foods and beverages is essential rather than relying on soda for weight loss.
References
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