Although there is no evidence to determine whether diet sodas cause obesity or not, it is not a good idea to drink artificially sweetened drink while you are trying to lose weight.
Although they contain fewer calories than regular sodas, some studies have shown that diet sodas can increase your cravings for sugar and high-calorie foods. So if you give up high sugar sodas, you may be eating more calories from other foods.
Why do diet sodas make you fat?
Diet soda can cause weight gain for the following reasons:
Diet soda makes the brain think you have less sugar in your system, which means you may crave more sugar each day. You don't feel full after drinking soda because the body doesn't process water calories the same way solid food calories do. Therefore, you may try to eat more after consuming a high-calorie drink.
Aspartame or other artificial sweeteners are the main cause of obesity. Aspartame sweetener with 160 to 220 times more calories than sucrose. Artificial sweeteners can make you misrepresent the calories you're eating, leading to a slower metabolism and higher gains.
What's in Diet Sodas?
Common ingredients in most diet sodas include:
Carbonated water is made by dissolving carbon dioxide in pressurized water.
Artificial sweeteners that can be used include:
· Plant-based sweeteners, such as stevia
Acids. Some acids are added to sodas to increase the acidity of the product. Some of them include:
· Citric acid
· malic acid
· Phosphoric acid
Color Colors commonly used in diet sodas include:
Natural juices and flavorings commonly used in diet sodas include:
Preservatives help increase the shelf life of diet sodas. Potassium benzoate is a preservative commonly used in diet sodas.
Caffeine is often added to soft drinks making them addictive. A can of Diet Coke contains 46 mg of caffeine and a can of Diet Pepsi contains 35 mg. Dietary drinkers had a higher BMI and waist circumference than non-diet drinkers at baseline.
At the beginning of the study, when the consumption of diet sodas was examined, 88% of those who drank it every day were overweight or obese, compared to 72% of those who did not drink soda. Although these people achieved relatively large gains in BMI and waist circumference, they usually had a higher size to begin with. It is possible that people with weight problems consume diet drinks in an effort to control their weight. There may be a variety of unhealthy lifestyle habits that contributed to the weight gain during the study.
For example, the researchers did their research on exercise during leisure time, but they did not take into account consumption, except for nutritional drinks, or total energy.
In general, it is not possible to say from this research that the consumption of diet drinks is the cause of changes in body weight, because other factors that are not comparable to health and life can to cause an effect.
How Artificial Sugar and Diet Sodas Can Make Weight Loss Difficult
While most of us have turned to diet sodas at one point or another in an attempt to curb our sweet tooth's cravings, recent research suggests that our brains react to sweeteners in the same way that it always repeats with real sweets: craving for more sweet. The more we eat, the more our body craves sweetness, which can increase the chance of giving in to temptation.
A 2014 study published in the American Journal of Public Health continued, the researchers explain that the results of their research showed that overweight and obese adults drink more diet drinks than healthy adults, and overweight adults who drank diet sodas ended up taking in more calories. Artificial sweeteners can also be just as addictive as regular sugar, which means that once you start drinking diet sodas, it can be hard to get rid of them.
Therefore, although more research is needed to find a clear link between diet sodas and obesity, if you are a person who often craves sweets, diet sodas may make you give in to your cravings, not less. And just because a study showed that other sodas are related to adding more calories than when sodas do not mean that you should choose all-sweetened cola. Eating too much sugar can lead to insulin spikes, which over time can lead to increased belly fat and overeating.
Alternatives to diet sodas
When it comes to weight loss, instead of opting for fast food soda, instead focus on the qualities that can provide long-term benefits: adding water and frozen fruit is a good way to stay hydrated. Another effective method is opting for naturally-flavored seltzer instead of soda gives you that carbonated feeling without artificial sweeteners; and allowing yourself to have a little homemade treat here - instead of trying to cope with hunger by eating a lot of food products, which can help keep you on track.
Making a real commitment to making healthy, long-term changes, including maintaining a low-calorie, low-fat diet, is what will bring real success. Your ideal weight is definitely within your reach, take it one step at a time.