August 23, by Michael De Medeiros Shares For many individuals, the indulgence of a sweet diet soda is a guilt-free pleasure, and it’s really considered a savior for almost anyone attempting to lose weight. Does diet soda genuinely have zero consequences with regards to weight gainthough? To get to underneath of how diet soda impacts weight, we searched for expert advice from a health care provider and registered dietitian.
First, however, it is critical to be clear on what diet soda happens to be because there are a wide variety of drinks out there. Diet sodas are calorie-free or near to it. Usually the sweetness from sugar is replaced with sweeteners that are calorie-free.
The question is whether replacing calorie-dense sugar with a calorie-free alternative will still cause you to gain weight. The age-old mantra of weight control has been calories in versus calories out always, or in other words, if your body burns more calories than you consume, you’ll lose weight. This leads the majority of us to think that diet soda is harmless toward weight gain because it doesn’t add to your calorie intake.
The reality, however, is more technical than this simple math equation. In the end, most things that appear too good to be true usually are. Let’s see if diet soda falls into that category. There has been a whole lot of research that suggested diet soda alters your perception of sugar.
So that even though you do not get the calories from that diet soda, you may finish up drinking and eating more calories from other sources,” said Jonathan Fricke MD, MHP. This implies that the more regularly you consume foods or drinks that taste sweet, like diet soda, the less sensitive the body becomes to sweet foods.
It’s similar to the way the more coffee you drink the more you must have the same effect, that could mean the body will crave more sugar than previously in the event that you favor diet drinks. And we might not be able to fully trust science on this one, as all of the studies and research making claims about diet soda and weight gain probably aren’t totally reliable yet. Fricke warned. Last time we checked, a mouse and a human are different pretty.
The doctor’s final word on diet soda? Fricke cautioned. According to Flinchum, “There are studies on the possible increase of sugar cravings with intake of diet soda, as well as studies revealing that artificial sweeteners might not activate the food-reward pathways in the brain.
Other factors would have to take spot to link diet soda to weight gain, but from what’s currently known, diet soda contains alternative sweeteners, that have zero calories, thus not adding to overall caloric intake. Basically, not adding calories to your daily diet by drinking diet soda won’t mean gaining a few extra few pounds – at least for a while.
The long-term effects about how it could change the body remain unclear. Constantly having a sweet drink it doesn’t have the same effect on your body as sugar could distort your perception of sugar and sweetness, leading you to overindulge later on. Today Drinking a diet soda may mean no calories, but it could cause you to reach for a supplementary bar of chocolate or slice of cake later. Flinchum’s overall recommendation?
In moderation, diet soda could be enjoyed within a healthy lifestyle. Using cases, it may assist in weight loss. But much like anything, moderation is key. It’s particularly true if you are used to drinking regular soda and make the switch. The largest factor to consider will be how consuming a sweet beverage impacts the body as well as your sense of sweetness.
It may come out that the consequences are minimal or they could finish up being substantial enough to desensitize how satisfying sweet foods taste, that could result in overindulgence. For the present time, it appears safe to state that diet soda doesn’t result in any immediate weight gain, but whether it’s all you drink, it may usher in some undesired pounds in the future.
If you drink it with a meal it wont make any difference. Insulin will be released anyway. Dont get paranoid over aometbing will littlw to no practical implications
Turns around and grabs a regular soda. #win
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If it contains artificial swetteners, then its pretyt much the same issues.
Lee…..Im a type 1 diabetic for 52 years…..I can remember when diet pop became available…Ive been drinking it for 40 years….I disagree with your statement on it cause insulin to be produced….My body has no insulin and Im normal weight! Some 12 to 16 hour days at work I drink 12 cans of Diet Coke, and Im glad that it is available to me. I do also enjoy water, and try to take 80 ounces everyday. In my heart I feel these claims are false….You asked for….Thats my feelings!!!
I drink a gallon of water a day, and maybe 3-4 cans of diet soda after work. I lost a lot of weight with proper diet and had no issues while drinking diet soda. I find that having a calorie free sweet drink reduces my cravings for other sweet things.
Lee when are you going to compete again!?
hey lee do you sweeten your coffee
Lee, can you post a link to the studies concerning insulin release after artificial sweeteners? Id like to check out their credibility.
It might maybe help.. but its surely not the healthiest way to go about it.
hey lee, if im bulking and aiming for about 3500 calories a day, would the calories from lets say potato chips or regular soda count towards it as long as i hit my macros? or are those calories no good what so ever?
If you already have trouble consuming enough calories why would you fill up yourself with something that has zero calories?
I drink diet soda on a regular basis, I used to drink a hell of a lot of it even when I first started to lose weight. I lost over 115lbs and I had 3+ diet sodas a day. I know with the sodium content it can cause you to hold water, but I am not sure if you will actually gain weight from it. If you have an issue with cravings, that is something you need to work out. DISAPLIN FOLKS!
You spelled the word discipline wrong honey:)
Hm, i have lower back fat that i cant seem to get away.. :/ and i drink diet soda very much. Is diet soda the problem?
is that music called rock n roll?
Im not lee, but I can tell you that for a natural lifter insulin spikes and meal timing is pretty much irrelevant. I used to be a believer of this myth that you should not consume fast carbs and fat at the same time, but at the end of the day it doesnt really matter. Now I cant say it does not have any kind of effect, but the effect of meal timing/insulin spikes on your physique is something like 2% at most, so focus on your calories in / calories out and overall macros for the day.
They are made from chemicals which arent just existant in nature. Take propylene glycol. Its not natural. Its created from a other chemicals. This isnt natural.
It whats I do, I eat 300-400 grams a day and I take 2 shits a day. Cant be that slow lol 🙂
Stevia is a natural sweetener so you can pretty much use and consume it as much as you want but keep the chemicals to a minimum or avoid it at all!
(Of course you agree with Tom too, it seems 😉 )
Hey lee I just drank diet coke and I feel pretty normal. Now im confused how does a sugar free soda gets you gain muscle. No more soda im done.
What about stevia.
what about stevia plus iuo han?
how about sugar alcohols… as are often seen in protein bars?
I drink Pepsi Max on a daily basis ( roughly 4 – 6 litres ) and i find that if i got a few hours without my Pepsi hit i get withdrawals , ie headaches , shaking , tiredness and generally feeling like , but as soon as i get my hit of Pepsi i soon get back to normal . I keep telling myself that i need to get off of it but its hard to deal with the withdrawal symptoms . Does anyone else have this problem with diet drinks ?
James Bond Pepsi Max is super addictive, I can easily drink 2 liters a day, and if I am out I get really shaky after a day without it
James Bond I swear god we r the same 🤦🏽♀️ 😂😂 I just think I can’t live without Pepsi
Aspartame is freaking poison, look that crap up and you will never touch artificial sweeteners again
Is this the same with flavoured water?
If your flavored water contains artificial sweeteners such as aspartame, sucralose, or saccharin, Id say yes, probably. Stevia however, should not have the same effect.
(employed by Wisdom Natural Brands, SweetLeaf Stevia)
I dont think diet soda is that amazing anyway just because I think it tastes different.I hardly drink soda as well.I dont think any of them are really good or healthy.
I noticed that diet soda makes me bloated.
Same
There is still chemicals in it so its not good for your healt at all still.. but as for insulin raising, its something I cant say..
Is why I dont drink cokes. The day after I workout. It seems like my whole body is tense. Then when i started with water and I feel whole lot better.
aspartame!!!!!!!!! that is why diet soda is even worse the regular soda
I switched to diet about 4 months ago and noticed some fat loss, but I also did notice the hunger for sweets. Its hard for me to just drink water cause I have to have something with flavor. Any alternatives? And also if I was to drink a soda, what would be the better choice, regular or diet?
Hey Lee, your right. But I used to drink a 2 liter of regular pepsi everyday and eat 3 hostess honey buns for a year. I gained 40 pounds that year, but that was 6 years ago. But now all I drink is , sprite , which is clear, water, and tea and Im on a 1500 caloric intake. For breakfast everyday.. I consume 2 cans of tuna fish. What is the best way to contact you about some indepth bodybuilding questions.
Stop drinking diet pop was rough at first and took a few weeks to get the body used to not having it but I do crave sweet less. Every once in a while I will get one if Eating out but I found ice tea does the trick when I want to drink something that has a taste.
I drink diet soda due to being type one diabetic, I only drink diet soda whenever I go out to eat and do my best not to have it in the frig. When I go out, I try my best to just stick with water or have a beer or simple mixed drink.
i dont care
The major problem with diet soda is that artificla sweeteners are chemicals substances and very harmful to your guts. Id stay away from it anyway.
I have used artificial sweeteners for over 30 years. I always drily like they made the dieting process feel easier. I
I drink mostly like Crystal Light ice tea, i drink Diet Sodas also cuz i dnt want to have too much sugar, like i want to have frozen yogurt every once in a while so i save my craving for that.
I havent had soda for almost a year and I dont miss it. In fact when I drink it I dont eat more I actually feel fuller but not in the same way as when I eat a banana. The fullness I feel after soda is a bad fullness.
stay away from stevia too..shit had me having muscle spasms in my bicep for weeks..stopped it next day gone.
soo, does this mean it will increase appetite for increasing calorie intake in a clean bulk?
Lee, do you have a source for the comment about artificial sweeteners having an affect on insulin? (Sorry if I missed it!!) Thanks for the vid!
As for people being overweight while drinking diet sodas: Im more in agreement with Tom Venuto (Burn the Fat, Feed the Muscle). I think those studies are confusing correlation with causation.
Overweight people, quite frankly, dont count their calories. Diet sodas is a band-aid fix for them, and probably OK for calorie counting people.
Gotta idea chew sugar in mouth and split it out..
what´s the diference between diet soda and normal soda in our body? is there to many differences?
What are we suppose to do with protein drinks?
and cause its made from other chemicals that is what makes it natural everything that is made by man is natural since the things that man uses to make it is found naturally.
Tea and coffee arent too bad.
Chocolate is my weakness luckly i have the self control an strong mindset to avoid all the excess sugar and fat. I never drink soda of any kind. Maybe if you count carbonated water but idk. Soda just would fill me up and not let me meet my coloric and macro demands.
Dear Lee
Im trying to lose weight and gain muscle, but my question is do I drink protein supplements and avoid. Thanks
if you can get the amount of protein you need from natural foods no you dont need to drink protein , i am taking 265gr of protein daily and i dont have a huge appetite so protein powder helps me to take some of that number easier way.If you dont have a problem like that nope you dont need it , protein powder is not something special it is basically milk and/or soy
You dont understand how hormones work. Diet is worse than regular for exactly why (although not as scientifically in-depth as it should have been) Lee stated.
I agree I do believe diet soda will get you to gain wiat. I got sick a few weeks ago and I stopped drinking soda. Every time I drink soda I feel more thirsty so I drinked alot of soda still thirsty. So now Im drinking water and my appetite changed and I lost a few pounds Im in a smaller size. Very interesting I dont really eat as much like I use to.
I read the studies you posted and they do not say artificial sweeteners spike insulin. That would be impossible since it is the sugar that spikes it and not the taste. They all say that because of the sweet taste and 0 caloric intake you eat more than normal. That is what causes you to gain more weight.
Drinking water is VERY IMPORTANT whatever you train for (even if you don,t train).
Personally I stopped drinking soda entirely this past year. If its all thats available Ill have it but I havent felt the urge to drink it.
I just started drinking Seltzer one day and just no longer found myself wanting soda. I think I drank soda because I just wanted a change of pace from water, and really the fizz was all I needed, not all the sugar.
Theres lots of great flavored ones too that dont add anything else. Personally I love the Polar Brand or to just add some lemon or lime myself.
i just drink water and low fat milk….thats it. everything else is unhealthy.
I think he means as in if using artificial sweeteners will trigger the insulin release and all that since you said it happens when tasting sweet foods but since when used in coffee it doesnt make it sweet? but just less sour, would that still affect you since it is not sweet?
You cant just drink water. Thats a boring lifestyle. U gotta drink pop in moderation
I agree with your findings on the diet soda thing, but, I am hooked/strung out on my diet coke drinking…..guess I need to dig hard and try to beat my, not so good habit…..Thanks for the info and your opinion….
2 reasons to stay away from diet crap. 1. Terrible for your teeth and gums. 2. ASPARTAME!
Perfect.
Thx Lee for confirming what I thought for a while now, I use to drink diet soda as I am diabetic and Medical advice I had received was to replace regular soda with Diet. Now I do like you and enjoy a nice 3-5 litres of pure water.
When I added died soda to my cut helped get rid of cravings
The only moment that its good to spike your insulin is right after a weight workout.
Protein bars are too often loaded with crap.. sugar is not good for your overall health and should be kept to a minimum so.. you probably want to avoid sugar alcohols too.
so you recommend do not use any artificial sugar like splenda stevia right???
Stevia is fairely new on the market.. there will be more studies on this in the future I guess.. but I personnaly didnt experience any bad side from stevia and its surely way better for your health than the chemicals alternatives.
i drank soda while watching it
Me too🤭😜😜🤫🤫
Theres different opinion on IIFYM ; if it works well for you then go ahead and do this.. but for a lot of people, insulin spikes result in a fat storage.
thanks man 🙂
The study of the Texas Health Science Center found a correlation between drinking diet soda and the risk of becoming overweight. BUT: correlation does not imply causation. In fact, diet soda DOES NOT increase insulin levels. The content of this video is wrong and the video should be deleted. Check out the studies below to see the results.
1) Spiers PA, et al. Aspartame: neuropsychologic and neurophysiologic evaluation of acute and chronic effects. Am J Clin Nutr. (1998)
(2) Ford HE, et al. Effects of oral ingestion of sucralose on gut hormone response and appetite in healthy normal-weight subjects. Eur J Clin Nutr. (2011)
(3) Ma J, et al. Effect of the artificial sweetener, sucralose, on gastric emptying and incretin hormone release in healthy subjects. Am J Physiol Gastrointest Liver Physiol. (2009)
(4) Anton SD, et al. Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. Appetite. (2010)
(5) Steinert RE, et al. Effects of carbohydrate sugars and artificial sweeteners on appetite and the secretion of gastrointestinal satiety peptides. Br J Nutr. (2011)
(6) Møller SE. Effect of aspartame and protein, administered in phenylalanine-equivalent doses, on plasma neutral amino acids, aspartate, insulin and glucose in man. Pharmacol Toxicol. (1991)
(7) Wolf-Novak LC, et al. Aspartame ingestion with and without carbohydrate in phenylketonuric and normal subjects: effect on plasma concentrations of amino acids, glucose, and insulin. Metabolism. (1990)
(8) Horwitz DL, McLane M, Kobe P. Response to single dose of aspartame or saccharin by NIDDM patients. Diabetes Care. (1988)
(9) Teff KL, Devine J, Engelman K. Sweet taste: effect on cephalic phase insulin release in men. Physiol Behav. (1995)
Youre right that it doesnt cause insulin release. But a big paper in Nature 2014 demonstrated that it altered the gut flora of rats making them glucose intolerant. And then they proved that it was the gut flora because after treated with antibiotics, the glucose intolerance went away.
Youre*
Your all wrong soda is addicting and it will kill you all sodas are designed to make you want to drink more and more the company is designed to make you buy their product and not stop drinking it they want to make money from you and they dont care what happens to your body at all their selfish and I hate them they are the sickest of all.
The caffeine by itself
Yeah does this apply like for example Mio ?
Every calories count, but these kind of calories will not help you buil lean muscles at all ; it will only cause trouble since its packed with sugars and bad fat.
Ive noticed more bloating when drinking diet soda. Its very true how a diet soda makes you want sweets. All water diet is tough, props Lee!
I seem to have the opposite mindset. When I crave sugar, Id usually have a diet soda instead. The bubbly/expanding effect somewhat makes me feel full. The past month I have been dieting I have barley touched, crisps, chocolate and other fatty/suggary foods but probably had a much higher intake of diet soda. I dont know what long term effects there will be.
Thats the caffeine, not the soda itself. Once it works its way out of your system, you wont have these symptoms anymore.
The best way is to make your own with a good whey protein and water or milk.
You will then avoid allt he crap that pre-made drinks are loaded with.
It just means youre mentally weak. Realize that what you feel is just a feeling and not a necessity. The same goes for basic hunger, just because youre hungry doesnt mean you need calories. These are the basics to fat loss.
Simple answer. ..no
And how about drinks with artificial sugars but without sweet taste? like isotonics ? Do they have the same effect like diet coke?
Bodybuilding or not. Soda is bad
The best quote ever from an incredibly wise pioneer of fitness Jack Lalanne If man made it, dont eat it I try to apply this to my eating habits every single day.
Ive read this theory before, but it doesnt seem to affect me this way. I gave up refined sugar and carbs 3 months ago, but continued drinking diet Pepsi regularly and I dont get any sugar cravings at all.
That said, it may be different if I was trying to lower my sugar intake rather than eliminating it completely. Ive found sugar to be very much like nicotine and once you kick the habit completely, you free yourself of the cravings and addiction.
Just my feedback.
Wow, Amazing facts. Didnt know it worked that way. Thanks Lee.
Im constantly in Hypertrophy mode so extra Insulin? Meh, I suppose I can actually use that to aid recovery? Whats youre take on that??
Of course ; its full of anti-oxydants.
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What if youre diabetic and produce no insulin , does this have any affect at all
I stop Drinking Sodas For a while So Im good
I use to be addicted to Diet Coke – Gained lots of weight I stopped plus following your guides and workouts Ive lost a heck of a lot of weight Just stuck on my tummy area now then ill be happy… So this Video is completely true Diet Sodas are bad for you but I dont really like Water but I drink lots as I have to but I tend to use Fruit Juices but I find these contain a lot of Sugar so its a Lose lose situation
I dont gain weight from diet soda lol but its totally not good for you so I have it in moderation
Power
Please dont drink diet soda… its absolute poison…
Drink Beer… Its holy water….. LOL
Sorry lee. I dont agree with the sugar theory. Your body only secretes insulin in respect to sugar when your blood sugar concentration rises & is detected by the beta cells of the islets of Langerhans, but I do agree that soda, diet and otherwise (including coke zero) should be avoided as the acid & chemicals are not natural
I drink it because I dont want to drink regular soda and I always thought that diet was like the same as water with 0 calories and 0 sugar so it was okay.
then can i use fructose in my coffe vs artificial sweetener?
Overeating is the culprit of weight gain. Control yourself.
I agt
Ive never felt comfortable with consuming diet soda. I know I shouldnt drink it. I wont drink it anymore. Is artificial water bad for you too?