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The Hidden Cost of “Zero Calories” By: If you’ve made the switch to diet soda in an attempt to lose weight, you’re not alone. Approximately one-fifth of the U.S. population consumes diet drinks on any given day; however, diet soda, which replaces sugar with artificial sweeteners, may be doing more
If you’ve made the switch to diet soda in an attempt to lose weight, you’re not alone. Approximately one-fifth of the U.S. population consumes diet drinks on any given day; however, diet soda, which replaces sugar with artificial sweeteners, may be doing more harm than good. Instead of promoting weight loss, that sweetened no-calorie beverage might be working against you.
At Valley Medical Weight Loss, we’ve seen countless patients unknowingly sabotage their weight loss efforts with diet soda. While it seems like a smart swap with zero calories, right? Science tells a different story. Understanding how artificial sweeteners affect your body is crucial to achieving sustainable weight loss.
Artificial sweeteners are really sweet, a lot sweeter than regular sugar. In fact, some artificial sweeteners are hundreds to thousands of times sweeter than sugar.
Drinking water before meals can also help you eat fewer calories in the long run. Studies show that drinking water 30 minutes before meals can lead to consuming 75-90 fewer calories per meal.
Common artificial sweeteners:
Sweetness comparison:
When you drink diet soda on a regular basis, you numb your sweet taste buds a bit. This means that foods that are naturally sweet, like fruit, don’t taste that sweet to you, and as a result, they become less satisfying. Instead, you crave really sweet foods like ice cream and candy to get your fix.
The taste bud desensitization cycle:
Signs your taste buds are desensitized:
Artificial sweeteners may also increase your appetite. A study in the “Yale Journal of Biology and Medicine” reported that it doesn’t matter if you consume sugar or calorie-free sweeteners; either way, taking in that sweet flavor all day long makes it more likely that you’ll consume more calories during the day.
How sweeteners trigger appetite:
Research findings:
Another study in the “American Journal of Public Health” found that overweight and obese adults who regularly drank diet drinks consume 88 to 194 extra calories each day, on average.
This may not seem like much, but an extra 200 calories per day translates to a weight gain of 1.7 pounds per month.
The math:
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There is also evidence that fat tissue contains sweet receptors, and when you consistently take in artificial sweeteners, it triggers your body to make new fat cells, which can lead to weight gain.
How sweet receptors work:
The University of Texas study:
The University of Texas reported that diet soda drinkers have a 70 percent increase in their waist circumference than people who don’t drink soda.
Key findings:
Metabolic effects:
Dental health:
Other health concerns:
Caffeine considerations:
When it comes to quenching your thirst, water is your best bet. It’s okay to treat yourself to a sweetened beverage once in a while, but it shouldn’t be a regular part of your routine.
Why water is superior:
Instead of drinking diet soda every day, keep things interesting by kicking your water up a notch. You can squeeze in some fresh lemon juice or add some cucumber slices and mint leaves.
Infused water recipes:
Lemon water:
Cucumber mint water:
Berry water:
Citrus blend:
Herb infusions:
If carbonation is your thing, swap out flat water for sparkling water with no added sweeteners or artificial ingredients and throw some strawberries or raspberries in the mix.
Sparkling water benefits:
Sparkling water tips:
Popular sparkling water brands:
In addition to green tea’s antioxidant properties, it can also help lower LDL cholesterol, which may help reduce your risk of developing heart disease.
Green tea:
Black coffee:
Herbal tea:
Coconut water (occasional):
Vegetable juice (fresh):
Calorie comparison:
Popular green tea varieties:
Transition strategy:
Week 1-2:
Week 3-4:
Week 5+:
Benefits you’ll notice:
At Valley Medical Weight Loss, we understand that small changes like eliminating diet soda can have a big impact on your results. Our comprehensive weight loss programs address not just what you eat, but what you drink too.
Our programs include:
Visit us at any location
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
Program Disclaimer: Valley Medical Weight Loss does not guarantee outcomes. Programs are medically supervised, but results vary by individual. All treatments require evaluation and prescription by a licensed provider.
Valley Medical Weight Loss has been helping individuals achieve their health and wellness goals for over 15 years, with more than 80,000 patients served across the Phoenix metro area. Our four convenient locations in Phoenix, Tempe, Glendale, and Chandler offer physician-supervised weight loss programs, advanced treatments, and personalized support, all with transparent pricing and no hidden fees. We believe in making effective weight loss accessible, affordable, and sustainable for everyone. Learn more about our approach.
Weight Loss Programs:
Related Articles:
By Dr. Samuel Zuniga, ND
Valley Medical Weight Loss | Chandler, Arizona
If you’ve made the switch to diet soda in an attempt to lose weight, you’re not alone. Approximately one-fifth of the U.S. population consumes diet drinks on any given day; however, diet soda, which replaces sugar with artificial sweeteners, may be doing more harm than good. Instead of promoting weight loss, that sweetened no-calorie beverage might be working against you.
At Valley Medical Weight Loss, we’ve seen countless patients unknowingly sabotage their weight loss efforts with diet soda. While it seems like a smart swap with zero calories, right? Science tells a different story. Understanding how artificial sweeteners affect your body is crucial to achieving sustainable weight loss.
Artificial sweeteners are really sweet, a lot sweeter than regular sugar. In fact, some artificial sweeteners are hundreds to thousands of times sweeter than sugar.
Drinking water before meals can also help you eat fewer calories in the long run. Studies show that drinking water 30 minutes before meals can lead to consuming 75-90 fewer calories per meal.
Common artificial sweeteners:
Sweetness comparison:
When you drink diet soda on a regular basis, you numb your sweet taste buds a bit. This means that foods that are naturally sweet, like fruit, don’t taste that sweet to you, and as a result, they become less satisfying. Instead, you crave really sweet foods like ice cream and candy to get your fix.
The taste bud desensitization cycle:
Signs your taste buds are desensitized:
Artificial sweeteners may also increase your appetite. A study in the “Yale Journal of Biology and Medicine” reported that it doesn’t matter if you consume sugar or calorie-free sweeteners; either way, taking in that sweet flavor all day long makes it more likely that you’ll consume more calories during the day.
How sweeteners trigger appetite:
Research findings:
Another study in the “American Journal of Public Health” found that overweight and obese adults who regularly drank diet drinks consume 88 to 194 extra calories each day, on average.
This may not seem like much, but an extra 200 calories per day translates to a weight gain of 1.7 pounds per month.
The math:
Subscribe for expert insights on building confidence, overcoming mental barriers, and achieving lasting weight loss success. Join patients who are transforming both body and mind.Join our newsletter for expert insights on treating melasma, hyperpigmentation, and other skin concerns. Our medical aesthetic team shares practical advice to help you achieve clear, radiant skin.
There is also evidence that fat tissue contains sweet receptors, and when you consistently take in artificial sweeteners, it triggers your body to make new fat cells, which can lead to weight gain.
How sweet receptors work:
The University of Texas study:
The University of Texas reported that diet soda drinkers have a 70 percent increase in their waist circumference than people who don’t drink soda.
Key findings:
Metabolic effects:
Dental health:
Other health concerns:
Caffeine considerations:
When it comes to quenching your thirst, water is your best bet. It’s okay to treat yourself to a sweetened beverage once in a while, but it shouldn’t be a regular part of your routine.
Why water is superior:
Instead of drinking diet soda every day, keep things interesting by kicking your water up a notch. You can squeeze in some fresh lemon juice or add some cucumber slices and mint leaves.
Infused water recipes:
Lemon water:
Cucumber mint water:
Berry water:
Citrus blend:
Herb infusions:
If carbonation is your thing, swap out flat water for sparkling water with no added sweeteners or artificial ingredients and throw some strawberries or raspberries in the mix.
Sparkling water benefits:
Sparkling water tips:
Popular sparkling water brands:
In addition to green tea’s antioxidant properties, it can also help lower LDL cholesterol, which may help reduce your risk of developing heart disease.
Green tea:
Black coffee:
Herbal tea:
Coconut water (occasional):
Vegetable juice (fresh):
Calorie comparison:
Popular green tea varieties:
Transition strategy:
Week 1-2:
Week 3-4:
Week 5+:
Benefits you’ll notice:
At Valley Medical Weight Loss, we understand that small changes like eliminating diet soda can have a big impact on your results. Our comprehensive weight loss programs address not just what you eat, but what you drink too.
Our programs include:
Visit us at any location
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
Program Disclaimer: Valley Medical Weight Loss does not guarantee outcomes. Programs are medically supervised, but results vary by individual. All treatments require evaluation and prescription by a licensed provider.
Valley Medical Weight Loss has been helping individuals achieve their health and wellness goals for over 15 years, with more than 80,000 patients served across the Phoenix metro area. Our four convenient locations in Phoenix, Tempe, Glendale, and Chandler offer physician-supervised weight loss programs, advanced treatments, and personalized support, all with transparent pricing and no hidden fees. We believe in making effective weight loss accessible, affordable, and sustainable for everyone. Learn more about our approach.
Weight Loss Programs:
Related Articles:
By: The Hidden Epidemic of Sexual Health and What We Can Do
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How to Stay Motivated with Slow Weight Loss By: You’re doing everything
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