Diet sodas are a popular and worldwide drink choice. The companies market the beverage as a zero-calorie and sugar-free alternative to sugary regular sodas. People choose them to help cut sugar and lose weight. But can they help you manage or lose weight? Or do they have hidden effects on body fat?
They may actually make food cravings worse. Diet sodas could also increase belly fat and lower metabolism. Here, we’ll explore the hard truth about diet soda and weight gain. You’ll learn about what happens when you drink diet sodas daily and how your body reacts to quitting them cold turkey.
At first, diet sodas seem like a better choice. The drink contains no sugar and has zero calories. Many choose diet sodas when trying to lose weight.
Here is a look at the benefits of drinking a diet soda in place of regular soda (1):
Health experts warn that drinking too much diet soda is not safe.
The main problem is the use of fake sugars instead of real sugar. These include aspartame, saccharin, and sucralose.
These artificial sugars can cause harm in several ways, such as (2):
Diet sodas may help lower sugar intake, but they’re not always the best choice.
Most experts recommend limiting them and trying healthy alternatives, such as sparkling water or unsweetened teas. Water is always the best choice!
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The jury is still out on this one. While diet sodas have no sugar or calories, science still shows a connection between artificial sweeteners and weight gain in some people (3).
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Research tells us that sweeteners used in diet soda can increase belly fat.
But they can also increase fat in other areas of the body (4). The buildup doesn’t happen overnight.
The long-term use of diet sodas may lead to greater belly fat weight gain.
An older study found that it had a more significant impact on the aging population.
Experts found a link between older adults and diet soda intake. They showed a larger long-term waist circumference change over time (5).
Health experts still study the impact of diet sodas. Other studies, like one from 2023, showed that drinking diet sodas versus water in a weight loss program was equally effective in losing weight. The data showed that drinking either water or diet soda is better for weight loss than sugary drinks (6).
Many wonder, “If I stop drinking diet soda will I lose belly fat?” Overall, diet sodas are not one of the foods to cut out to lose weight.
Bottom line: Research links excess belly fat and other health issues to diet soda over-consumption. However, the links warrant further research to understand the long-term impact of drinking diet sodas.
Research On Diet Soda And Weight Gain
It’s best to understand the connection between diet soda and weight gain. Experts do this by looking at both short-term and long-term studies.
Short-Term Studies
The short-term trial studies show that diet sodas are harmless. Some may even lose weight. That’s because they’re cutting hundreds of calories compared to drinking regular sodas.
Long-Term Studies
The data changes over the years. Earlier studies show a direct link between excess body fat and weight gain. More recent studies are shifting some to state that it may not be as harmful as initially thought.
For example:
Why The Difference?
Short-term studies are likely to look only at calories. Long-term studies will capture the mental and physical effects of the diet sodas.
Effects like:
Diet sodas can help reduce calories, but over time, they may lead to belly fat and weight gain. It’s best to consult your doctor for personalized advice.
The occasional diet soda isn’t a big deal, whether at the movies or a birthday party. But daily consumption over months and years may negatively impact your body.
Long-Term Effects
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!
Symptoms Of Drinking Too Much Diet Soda
Poor sleep and increased appetite only further increase your risk for diet soda and weight gain, especially around the belly.
Quitting may be challenging. Habits are hard to break, but the benefits are quick and long-lasting.
Short-Term Effects
Long-Term Effects
It’s possible, but weight loss isn’t solely about what you drink. It also depends on the number of calories you consume from both food and beverages.
Your activity level and the calories you burn during exercise are important factors as well. Simply quitting diet soda won’t lead to immediate belly fat loss.
To enhance your weight loss efforts, consider reducing your diet soda intake and eliminating high-calorie foods like fried items and baked goods.
Also, try to stay as active as possible to help maintain a healthy calorie balance. This approach can help you lose belly fat over time.
The answer is yes for many. The calories saved may not be significant, but the indirect effects are powerful:
Breaking the habit is no easy feat. It requires intention. Diet sodas are often addictive.
People love the fizz, sweetness, and caffeine.
Steps To Success
Other Helpful Tips For Quitting Diet Sodas
What Are Some Healthy Diet Sodas Alternatives?
Best Drink Swaps For Diet Sodas
Making these swaps ensures you always have healthy alternatives to soda available. It prevents relapse.
Read more: What Is A Simple Easy Plant-Based Meal Plan For Beginners?
Many people are curious about the difference between Diet Coke vs Coke Zero.
They both contain caffeine and are calorie-free. The difference comes down to taste alone.
Diet Coke uses the artificial sweetener, aspartame, alone for sweetness. Coke Zero uses a mix of aspartame and acesulfame potassium, leading to a slightly different taste (9). Coke Zero also has slightly less caffeine. Both are artificially sweetened diet sodas.
Zero-sugar drinks have no calories, so they don’t directly lead to weight gain. However, they can indirectly contribute to it in several ways. These drinks may increase your food cravings, alter your gut bacteria, and lead to overeating. Yes. The carbonation in diet sodas can lead to puffiness, as it causes gas buildup. Sodium and artificial sweeteners may also cause the face to appear puffy. You may notice a leaner face when quitting diet sodas. Experts aren’t clear how many diet sodas a day are “safe”. However, studies agree that drinking more than 2 per day over long periods of time is where you’re more likely to see health impacts (10). It’s best to speak with your doctor for personalized advice.Frequently Asked Questions
Do zero-sugar drinks cause weight gain?
Does diet soda make your face puffy?
How many diet sodas a day is safe?
So, what are the effects of diet sodas on weight gain? Research tells us that even without packing in the calories, science can link diet soda to weight gain, belly fat, and sugar cravings. Drinking too much and abusing the diet drink can also have other health side effects, like bloating. Drinking diet sodas in place of water may not provide good hydration.
Does diet soda cause belly fat? The evidence suggests yes, especially over time. You may lose belly fat if you stop drinking diet sodas. But the best way to ensure you get the best results is to pair it with a healthy diet and exercise. Ready to cut back on diet sodas? Start small today and swap just one can for sparkling water or tea and see how your body feels.
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