However, there are studies that suggest diet soda plays a role in weight gain and excess belly fat. But how is this possible if it’s zero calories? As counterintuitive as it sounds, there are reasons why diet soda could be the reason for extra weight in your midsection.
Can Diet Soda Cause Belly Fat?
When looking at diet soda, it contains no added calories or sugar as it’s typically sweetened by an artificial sweetener like sucralose. While this can be appealing, there are some studies that show how drinking diet soda often may be linked to weight gain. Some people may also find that artificial sweeteners cause unwanted effects like bloating, which can temporarily expand the belly, Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices, explains. Another factor at play is carbonation. Soda contains mini air pockets which contribute to air building up in the stomach and may leave you feeling bloated and gassy. “Diet soda has zero calories and does not contribute to the total caloric intake for the day," says Shena Jaramillo MS, RD. “However, it’s important to note that because we are having a zero calorie beverage, our body may increase our craving for other food choices to meet its calorie needs.”
The Connection Between Diet Soda and Appetite
Research also suggests that diet soda can lead to an increase in appetite. One recent study shows that women who drank diet soda ate more compared to women who drank sugary drinks. “If you’re truly craving a regular soda and swap it for diet, it may not satisfy you,” says Burgess. “When we aren’t satisfied, we may end up with a larger appetite and potentially overeat. If you are craving a soda every so often, it may be helpful to truly savor it, let it satisfy your craving, and move on.” It’s also important to pay attention to what we are putting in our bodies beyond just beverages. Eating a balanced diet consisting of lean protein, colorful fruits and vegetables, whole grains, and healthy fats plays a key role in our health goals, Burgess adds. It’s important to keep in mind that there are many variables that contribute to weight gain. “We need to consider that those choosing diet products are likely feeling deprived of natural sugars and may be compensating for the lack of sugar in diet soda in other ways (for example higher fat foods, cravings for dessert foods, etc.),” says Jaramillo. We also need to consider that simply taking calories “as low as they can go” is detrimental for weight loss. Those consuming diet soda may be cutting calories to an extreme which could be leading to weight gain and metabolism slow down, Jaramillo explains. The problem is not the diet soda, but rather other behavioral characteristics that those choosing diet soda may incorporate in their day-to-day routines.
Strategies for Healthfully Consuming Diet Drinks
Switch to a different fizzy beverage
If you’re experiencing undesirable effects after drinking artificially sweetened beverages, you might try decreasing your diet soda intake or consider swapping altogether for a different fizzy drink. Burgess recommends Richard’s Rainwater sparkling water and infusing it with fresh fruit, mint and lemon slices to add more flavor. If you wish to cut diet soda from your meal plan, you can enjoy carbonated water with a splash of 100 percent juice for flavor. Commercial flavored seltzers like La Croix are options as well that are free of artificial sweeteners, Erin Palinski-Wade, RD, CDCES, New Jersey-based dietitian and author of Belly Fat Diet For Dummies, explains. You can also try an option such as Ollipop which contains significantly less added sugar than regular soda along with beneficial prebiotics that can improve gut health which in turn can help reduce inflammation and belly fat.
Use natural zero-calorie sweeteners
If you’re still craving something sweet but want to ditch the added sugars and artificial sweeteners, try using a more natural zero-calorie sweetener. Try Purecane which is made from Erythritol and Reb M (made from fermenting sugarcane), Burgess states. To satisfy your drink craving, you can add a spoonful to a fruity sparkling water. Next up: Doctors Break Down Exactly What Causes Belly Fat In Women
Sources
Journal of the American Geriatrics Society: “Diet soda intake is associated with long-term increases in waist circumference in a biethnic cohort of older adults: the San Antonio Longitudinal Study of Aging”Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful ChoicesNutrition, Obesity and Exercise: “Obesity and Sex-Related Associations With Differential Effects of Sucralose vs Sucrose on Appetite and Reward Processing”Shena Jaramillo MS, RDErin Palinski-Wade, RD, CDCES, NJ-based dietitian and author of Belly Fat Diet For Dummies
