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Diet drinks and weight loss or weight gain: 4 Ways Diet Soda Could Make You Gain Weight

Insulin is what tells our cells to either use sugar as food or store it as fat--without it, our bodies can't process the sugar that lands in our bloodstreams. Even though diet soda doesn't have sugar or calories, it does still contain phosphorus, which if consumed in excess, may lead to deterioration of bone density with age and heighten risk of osteoporosis.

Liam Adams
Wednesday, August 14, 2019
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  • Artificial sweeteners, however, confuse our bodies and weaken the link in our brains between sweetness and calories. Plan to reduce your diet soda intake to only a few times a week, then progress to only a few times a month, or less.

  • Pop is loaded with sugarwhich is high in calories. Start Slideshow.

  • In fact, diet soda seems like a great alternative to regular old pop, because all those numbers on the nutritional label read zero—no calories, carbs, or sugar. Much more research needs to be done, but be warned, soda lovers -- there's a very real possibility that that glimmer of light in the dark will disappear.

Does Drinking Diet Soda Have and Side Effects?

Of course, there are other health concerns associated with artificial sweetenersincluding a possible increase in the risk of certain cancers, cardiovascular disease, and kidney problems. But a new study has found that it's when you pair the common artificial sweetener sucralose with a carbohydrate -- not the sweetener alone -- that the body's metabolism changes in a way that can lead to metabolic syndrome. If you prefer to drink soda every day, it makes sense to switch from regular to a zero-calorie alternative. So it's worth considering that artificial sweeteners are dramatically sweeter than sugar, and although it may not register that way on your tongue, diet soda is in fact much sweeter than regular soda. In an attempt to control your belly fat, have you turned to diet or zero-sugar soda?

Yes, even in men! You might also be interested in…. PMID: The Most Influential People. Ghrelin is a hormone that controls hunger. And according to some dietitians, it turns out the diet soda may not be as healthy and good for your waistline after all.

Get weekly updates in your inbox. There are long-standing and drinls concerns that inclusion of NNS in the diet promotes energy intake and contributes to obesity. They are baked into many of the snacks, sweets and processed products we devour daily. Diet drinks do seem to be better for weight management when chosen instead of full-sugar ones.

1. It makes our bodies produce insulin.

Surely diwt soda, which is just a mix of carbonated water, artificial sweeteners, and some coloring agents isn't that bad for you, right? United States. But diet soda contains no sugar and so it also contains no calories. When the taste of artificial sweeteners in soda, yogurt, or anything else hits your brain, it automatically sends a signal to your pancreas to begin producing insulin. Diet soda is calorie-free, but it won't necessarily help you lose weight.

But there's more to this chemical cocktail than meets the eye. Advertisement - Continue Reading Below. The research compared the mouths of a cocaine-user, a methamphetamine-user, and a habitual diet-soda drinker, and found the same level of tooth erosion in each of them. This may explain why several studies have shown a link between regularly drinking diet soda and metabolic syndrome, a collection of symptoms that includes larger waist circumference, higher blood pressure, and higher blood sugar. But no--several studies have proved conclusively that drinking diet soda is associated with weight gain. Close this dialog window View All 1 of 11 Bubble trouble. In fact, diet soda seems like a great alternative to regular old pop, because all those numbers on the nutritional label read zero—no calories, carbs, or sugar.

Both are no-calorie and no-sugar. Pinterest Facebook. Diet soda is a zero-calorie, sugar-free version of a carbonated beverages. All that sweetness accompanied by zero calories confuses your brain as well as your metabolic processes, and tends to leave you craving sugar more than before.

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Amy is a freelance writer who covers health, fitness, outdoors, and travel. Though both experts agree the evidence is znd and more research is needed and in progressthey cite a few viable scientific explanations for the connection between diet soda and weight gain. But the same report points out the lack of clarity for the long-term results for weight loss, weight maintenance or even weight gain. Here are the most promising four.

Pop is loaded with sugarwhich is high in calories. It seems to and weight loss the laws of physics. Artificial sweeteners have more intense flavor than real sugar, so over time products like diet soda dull our senses to naturally sweet foods like fruit, says Brooke Alpert, RD, author of The Sugar Detox. Find out why zero-calorie drinks may be doing you more harm than good. The researchers believe this is because our bloodstream is able to absorb artificial sweetener more quickly than sugar. Using diet soda as a low-calorie cocktail mixer has the dangerous effect of getting you drunk faster than sugar-sweetened beverages, according to research from Northern Kentucky University. Replay gallery.

Type keyword s to search. These hyper-palatable sweeteners can disrupt and over-stimulate your sugar receptors, says Schapiro, and, as a result, diet soda drinkers may experience heightened sugar cravings and choose less nutritious foods. Soda, both regular and even diet, can be sweet, bubbly, and yummy. United States. It seems to contradict the laws of physics. Advertisement - Continue Reading Below. Even though diet soda doesn't have sugar or calories, it does still contain phosphorus, which if consumed in excess, may lead to deterioration of bone density with age and heighten risk of osteoporosis.

The Bottom Line on Diet Soda and Weight Loss

At that time, only three adolescents had been exposed to the combination of carb and sweetener. Advertisement - Continue Reading Below. Epub May

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. PMID: All rights reserved. Keto, carnivore, and paleo. Steve Prezant.

Top Videos. Reprints and Permissions. Here are the most promising four. The problem is that these results come largely from observational studies and may suffer from a bias called reverse causation, Vasanti Malika research scientist in the department of nutrition at Harvard T. Read more about other health, nutrition and weight management topics through Michigan State University Extension. Subscribe to our newsletter. Want probiotics but dislike yogurt?

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As we age, it seems that it is harder to control body weight, especially the protrusion and flattening of certain body parts. Email Address Enter your email address. As you know, a diet that is high in calories can contribute to weight gain.

This is why people who stop eating sugar or salt suddenly find many commercially available foods extremely salty potato chips, for instance or extremely sweet candy bars. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Although this type of study can't prove cause and effect, its findings are worth considering. Close this dialog window View All 1 of 11 Bubble trouble.

Close this dialog window View All 1 of 11 Bubble trouble. Soda, both regular and even diet, can be sweet, bubbly, and yummy. Researchers say more studies need to be conducted before definitive conclusions can be made about diet soda's effects on health. The research even controlled for the participants' calcium and vitamin D intake. Save Pin More. Due to its carbonation and artificial sweetener content, drinking diet soda can cause gas, bloating, upset stomach, and water retention.

Does Drinking Diet Soda Have and Side Effects?

As we age, it seems that it is pr to control body weight, especially the protrusion and flattening of certain body parts. Soda, both regular and even diet, can be sweet, bubbly, and yummy. With none of the sugar, calories, or artificial sweeteners, how can you go wrong? Reverse causation basically means that it's difficult to know if x caused y or if y actually caused x. What does it all mean?

Five reviews of the scientific literature on artificial sweeteners suggest that they do not contribute to weight loss, and instead may cause weight gain. Will new guidelines for heart failure affect you? Much more research needs to be done, but be warned, soda lovers -- there's a very real possibility that that glimmer of light in the dark will disappear. Yes, even in men! Respiratory virus cases tick upward: What parents should know.

But there's more to this chemical cocktail than meets the eye. Except that the truth is a little more complicated than just the absence of calories and sugar. Additionally, a study published in the American Journal of Riet Nutrition found that cola intake all kinds, not just diet was associated with low bone-mineral density in women. Close Sign in. But diet soda contains no sugar and so it also contains no calories. Using diet soda as a low-calorie cocktail mixer has the dangerous effect of getting you drunk faster than sugar-sweetened beverages, according to research from Northern Kentucky University. Early studies on aspartame and anecdotal evidence suggests that this artificial sweetener may trigger headaches in some people.

Science of Weight Loss

They are baked into many of the snacks, sweets and processed products we devour daily. TIME Labs. Just some of the diets you might encounter are vegan, pegan, and portfolio. Yes, even in men! But a study of humans and rats casts doubt on this approach, too.

  • But diet soda contains no sugar and so it also contains no calories. One recent study shows a link between the high consumption of diet drinks and the increase of belly fat in older adults.

  • Getty Images.

  • Sponsored Business Content. Diet drinks, sweetened with artificial sweeteners like aspartame and sucralose, are either very low calorie or calorie free.

  • Soda, both regular and even diet, can be sweet, bubbly, and yummy.

  • If you're counting calories, there's a simple equation: Drinking a regular soda means you have to eat calories less of something else that day or that meal.

  • Five reviews of the scientific literature on artificial sweeteners suggest that they do not contribute to weight loss, and instead may cause weight gain. The Goods.

A study in PLOS One by Daniele Mandrioli, Cristin Kearns and Lisa Bero examined eeight relationship between research outcomes and risk of bias, study sponsorship and author financial conflicts of interest in reviews of the effects coconut oil diet weight loss results artificially sweetened beverages on weight outcomes. Some experts believe this disconnect leaves the body craving those calories it now thinks are missing, leading to overeating and ultimately, weight gain. There are many tips to encourage you to work on habits that may be contributing to extra fat and help reduce some risk factors related to obesity. The results happened so quickly -- and so dramatically -- that one arm of the study testing adolescents was stopped for ethical reasons. The Influencers.

Artificial sweeteners have more intense flavor than real sugar, so over time products like diet soda dull our weigut to naturally sweet foods like fruit, says Brooke Alpert, RD, author of The Sugar Detox. The research compared the mouths of a cocaine-user, a methamphetamine-user, and a habitual diet-soda drinker, and found the same level of tooth erosion in each of them. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter. The best no-calorie beverage? Steve Prezant.

TIME Health. CMAJ July 17, vol. It appears as though our bellies poke out a little more and our buttocks flatten a little more. Top Videos. For example:.

Pursuing truth and transparency for public health

In one study, participants who started out normal weight and drank three diet sodas a day were twice as likely to be overweight or obese eight years later as their non-diet-soda drinking peers. Please note the date of last review or update on all articles. Person of the Year. Women: Take time for your health.

Replay gallery. When you know you're not consuming any gaun calories, it might be easier to justify that double cheeseburger or extra slice of pizza. And weight gain can lead to a whole host of particularly thorny health challenges diabetes and heart diseasejust to name two of the many. Using diet soda as a low-calorie cocktail mixer has the dangerous effect of getting you drunk faster than sugar-sweetened beverages, according to research from Northern Kentucky University. While scientific evidence has not yet confirmed a direct link between diet soda or artificial sweeteners and weight gain, there may be some indirect associations. You probably know or have observed that the more regularly you taste something sweetness, saltiness, etc. The best no-calorie beverage?

Follow TIME. Privacy Policy. Respiratory virus cases tick upward: What parents should know. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Malik also notes that compared to drinking regular sodas and other sugary drinksdiet options seem to be better. The short answer is easy: water.

  • Stay tuned for future research assessing the health effects of a range of low-calorie beverages.

  • In one study, participants who started out normal weight and drank three diet sodas a day were twice as likely to be overweight or obese eight years later as their non-diet-soda drinking peers. Save Pin More.

  • These hyper-palatable sweeteners can disrupt and over-stimulate your sugar receptors, says Schapiro, and, as a result, diet soda drinkers may experience heightened sugar cravings and choose less nutritious foods.

In one study, participants who started out normal weight and drank three diet sodas a day were twice as likely to be overweight or obese eight drinos later as their non-diet-soda drinking peers. You probably know or have observed that the more regularly you taste something sweetness, saltiness, etc. Regular sodas are full of calories, per can and up. That said, artificial sweeteners can be between to times sweeter than table sugar, says Schapiro. Replay gallery. Drinking a diet soda means you've consumed zero calories, so you get a free pass to eat more. More From Nutrition.

And according to some dietitians, it turns out the diet soda may not be as healthy and annd for your waistline after all. But no--several studies have proved conclusively that drinking diet soda is associated with weight gain. It saves you the plus calories you'd find in a sugary soft drink while still satisfying your urge for something sweet with artificial sweeteners like aspartame, saccharin, and sucralose. Pop is loaded with sugarwhich is high in calories. It seems to contradict the laws of physics. Steve Prezant. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter.

Here's the Science That Explains Why Drinking Diet Soda Makes You Gain Weight

She holds a B. One or more of them are likely enough to be true that everyone who drinks diet soda should consider stopping now. Keto, carnivore, and paleo. There are long-standing and recent concerns that inclusion of NNS in the diet promotes energy intake and contributes to obesity.

The researchers believe this is because our bloodstream is able to absorb artificial sweetener more quickly than sugar. Save Pin More. So while diet soda is calorie[ and sugar-free, it can still taste sugary. Maybe not, but researchers have developed several theories that could very well explain why drinking diet soda causes weight gain.

The problem is that these results come largely from observational ewight and may suffer from a bias called reverse causation, Vasanti Malika research scientist in the department of nutrition at Harvard T. Epidemiological evidence suggests that artificial sweeteners are implicated in weight gain. They are baked into many of the snacks, sweets and processed products we devour daily. Our bodies expect that after a sweet tastean influx of calories will follow.

1. It makes our bodies produce insulin.

That change in waist circumference is especially concerning because it highlights an unfortunate truth about weight distribution: the belly is a bad place for extra pounds. Right to Know. Diet sodas have zero calories. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Nutrition Zero weight loss from zero calorie drinks?

The research compared the mouths of a cocaine-user, a methamphetamine-user, and a habitual diet-soda drinker, and found the same level of tooth erosion in each of them. Although this type of study can't prove cause and effect, its findings are worth considering. Diet soda is a zero-calorie, sugar-free version of a carbonated beverages. Close Sign in.

Start Slideshow. For example: to give the diet soda its classic sweet taste, Diet Coke contains aspartame and Splenda, both gain which are artificial sweeteners, which contain no actual sugar or calories. While scientific evidence has not yet confirmed a direct link between diet soda or artificial sweeteners and weight gain, there may be some indirect associations. All that sweetness accompanied by zero calories confuses your brain as well as your metabolic processes, and tends to leave you craving sugar more than before. But since drinking the diet soda has fooled your body into expecting sugar, it's changed the way you metabolize those other calories--you may store more of them as fat and use fewer of them as energy--which could leave you hungry and wanting even more food.

For example:. Driks, researchers are intrigued, but the evidence isn't solid yet. For example, interventional studies do not support the notion that artificial sweeteners produce weight loss. Meni says that she's currently involved in research looking at why people choose artificial sweeteners. So it's worth considering that artificial sweeteners are dramatically sweeter than sugar, and although it may not register that way on your tongue, diet soda is in fact much sweeter than regular soda. Are you trying to cut back on calories by making the switch from regular soda to diet soda?

Here's the Science That Explains Why Drinking Diet Soda Makes You Gain Weight

The research even controlled for the participants' calcium and vitamin D intake. That said, artificial sweeteners can be between to times sweeter than table sugar, says Schapiro. But it just isn't worth the risk. The way artificial sweeteners confuse the body may play a part, but another reason might be psychological, says Minnesota-based dietitian Cassie Bjork. When your pancreas produces insulin to deal with anticipated sugar, but then no sugar arrives, it confuses your body and disrupts its metabolic process.

When the taste of artificial sweeteners in soda, yogurt, or anything else hits your brain, it automatically sends a signal to your pancreas to begin producing insulin. Top Videos. Diet sodas have zero calories. If it's the fizziness you crave, try sparkling water. And according to some dietitians, it turns out the diet soda may not be as healthy and good for your waistline after all. Drinking regular soda seems to be bad for the brain as well.

ALSO READ: Diets To Lose Weight And Keep Muscle Lose Fat

Additionally, a study published in the American Journal of Clinical Nutrition found that cola intake all kinds, not just diet was associated with low bone-mineral density in women. When the taste of artificial sweeteners in soda, yogurt, or anything else weight gain your brain, it automatically sends a signal to your pancreas to begin producing insulin. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter. It seems to contradict the laws of physics. Using diet soda as a low-calorie cocktail mixer has the dangerous effect of getting you drunk faster than sugar-sweetened beverages, according to research from Northern Kentucky University. If you're counting calories, there's a simple equation: Drinking a regular soda means you have to eat calories less of something else that day or that meal. That said, artificial sweeteners can be between to times sweeter than table sugar, says Schapiro.

Men's Health. Steve Prezant. As you know, a diet that is high in calories can contribute to weight gain. By Mary Squillace. Soda kind of deserves its bad reputation. Pinterest Facebook.

Diet Decoder

Crinks said, artificial sweeteners can be between to times sweeter than table sugar, says Schapiro. At face value, that argument seems solid: You get enjoy the flavor of soda without all the dangers of soda. Up Next Cancel. When you drink diet soda, you're not taking in any calories—but you're also not swallowing anything that does your body any good, either.

  • Space

  • Except that the truth is a little more complicated than just the absence of calories and sugar.

  • You probably know or have observed that the more regularly you taste something sweetness, saltiness, etc.

Women over 60 are already at wright greater risk for osteoporosis than men, and Tufts University researchers found that drinking soda, including diet soda, compounds the problem. Steve Prezant. By Mary Squillace Updated October 28, Metabolic syndrome describes a cluster of conditions including high blood pressureelevated glucose levels, raised cholesterol, and large waist circumference that put people at high risk for heart diseasestrokeand diabetesBjork explains.

Researchers say more studies need to be conducted before definitive conclusions can be made about diet soda's effects on health. In fact, diet drinks and weight loss or weight gain soda seems like a great alternative to regular old pop, because all those numbers on the nutritional label read zero—no calories, carbs, or sugar. Men's Health. In one study, participants who started out normal weight and drank three diet sodas a day were twice as likely to be overweight or obese eight years later as their non-diet-soda drinking peers. Plus, just how different is diet soda compared to seltzer?

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If all of the above isn't enough to make you avoid the stuff, then consider that other studies also show drinking diet soda is associated with increased risk of stroke and Alzheimer's disease. Advertisement - Continue Reading Below. The culprit here is citric acid, which weakens and destroys tooth enamel over time.

  • Wondering about a headline-grabbing drug?

  • Using diet soda as a low-calorie cocktail mixer has the dangerous effect of getting you drunk faster than sugar-sweetened beverages, according to research from Northern Kentucky University. Men's Health.

  • Subscribe to our newsletter. Get weekly updates in your inbox.

  • When you drink diet soda, you're not taking in any calories—but you're also not swallowing anything that does your body any good, either.

  • So while diet soda is calorie[ and sugar-free, it can still taste sugary.

Top Videos. Top Stories. Sponsored Business Content. Using diet soda as a low-calorie cocktail mixer has the dangerous effect of getting you drunk faster than sugar-sweetened beverages, according to research from Northern Kentucky University. Soda kind of deserves its bad reputation. At face value, that argument seems solid: You get enjoy the flavor of soda without all the dangers of soda.

The research compared the mouths of a cocaine-user, a methamphetamine-user, and a habitual diet-soda drinker, and found the same level of weight loss erosion in each of them. The correlation held true for both regular and diet drinks, but researchers were sure to note that the risk appeared to be greater for those who primarily drank diet sodas and fruit punches. I don't know about you, but I'm sticking to water, unflavored seltzer, coffee, tea, and the occasional beer or red wine. Soda kind of deserves its bad reputation. The research even controlled for the participants' calcium and vitamin D intake.

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United States. Counting calories is still the most common method people use to try to lose weight, and it's the basic principle behind both Weight Watchers and the popular weight-loss app Lose It! More From Nutrition. Metabolic syndrome describes a cluster of conditions including high blood pressureelevated glucose levels, raised cholesterol, and large waist circumference that put people at high risk for heart diseasestrokeand diabetesBjork explains.

When you consider that relationship, you have to be skeptical of the association. Not all recent studies find a link between artificial sweeteners and weight gain. Counting calories is still the most common method people use to try to lose weight, and it's the basic principle behind both Weight Watchers and the popular weight-loss app Lose It! Men's Health. Berry is a senior lecturer of nutritional sciences at King's College in London and was not involved in the study. One study from suggests a connection between artificial sweeteners, the gut microbiome, and glucose intolerance. Artificial sweeteners can induce glucose intolerance by altering the gut microbiota, according to a study in Nature.

Related Content. First, the rats: For coconut oil diet weight loss results than a year, male rats were given one of four drinks: water, a regular carbonated drink, a regular carbonated drink that had been allowed to go flat, or a diet carbonated drink. But it just isn't worth the risk. These hyper-palatable sweeteners can disrupt and over-stimulate your sugar receptors, says Schapiro, and, as a result, diet soda drinkers may experience heightened sugar cravings and choose less nutritious foods. The drinks included water, regular soda, regular soda that had gone flat, diet soda, or carbonated water. You may want to ditch these drinks. When students drank any carbonated beverage regular soda, diet soda, or carbonated watertheir ghrelin levels rose to higher levels than when they drank water or flat soda.

The Bottom Line on Diet Soda and Weight Loss

Regular soda drinkers did not appear to have an increased risk of vascular events. Men's Health. Yes, even in men! Steve Prezant. Close Sign in.

Soda, both annd and even diet, can be sweet, bubbly, and yummy. Diet soda is a zero-calorie, sugar-free version of a carbonated beverages. When your pancreas produces insulin to deal with anticipated sugar, but then no sugar arrives, it confuses your body and disrupts its metabolic process. Find out why zero-calorie drinks may be doing you more harm than good.

  • Unsweetened tea or fruit-infused water are also good alternatives. Better control of your belly fat.

  • Artificial sweeteners have more intense flavor than real sugar, so over time products like diet soda dull our senses to naturally sweet foods like fruit, says Brooke Alpert, RD, author of The Sugar Detox. The research even controlled for the participants' calcium and vitamin D intake.

  • But it's likely a combo of that and some other mechanism. SELF does not provide medical advice, diagnosis, or treatment.

  • Find out why zero-calorie drinks may be doing you more harm than good. And according to some dietitians, it turns out the diet soda may not be as healthy and good for your waistline after all.

  • Diet sodas have zero calories.

Early studies on aspartame and anecdotal evidence suggests that this artificial sweetener may trigger headaches in some people. By Mary Squillace. The culprit here is citric acid, which weakens and destroys tooth enamel over time. Metabolic syndrome describes a cluster of conditions including high blood pressureelevated glucose levels, raised cholesterol, and large waist circumference that put people at high risk for heart diseasestrokeand diabetesBjork explains.

Drinks that contain carbonated water and no artificial sweeteners have long been considered safe bets when it comes to breaking the regular soda habit. Surely carbonated water with no artificial sweeteners is fine? The range is truly dizzying. TIME Health. Getty Images.

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