Diet drinks

(Scott) #1

I have been on keto about 6 day and lost 9lbs. its fun I weighed myself we I woke up and weighed one weight went to the bathroom then back to make breakfast and stepped on scale and was a pound less. Just weird.
Any way I used to drink a lot of Diet Mountain dew which I contributed to my weight gain. I haven’t had any in a week and just water. I have added lemon etc but just boring and the mountain dew is the only craving I get. What is the general opionion on diet drinks. I it just a treat etc

#2

General opinion here is if you can manage compliance without, you’re better off. I still partake, but I’m still working on it.

#3

A great alternative if you’re missing a bubbly flavorful beverage is to try to get into Seltzer. I never liked Seltzer but I’ve found I love it now

(Scott) #4

I never like selter or soda water etc. I may give it a try. I am going to keep it as a treat maybe once a week if I can. thanks

(Lauren) #5

I’ve seen different opinions here surrounding diet drinks. Some completely against, some think a few is fine, and some think “probably shouldn’t have any, but it’s better than the full sugar drinks.”

5 years ago I was drinking a 12-pack of full sugar cokes a day. Then I started getting sick. Switched to 12-packs of Pepsi (lol). Then diet Pepsi/Dr Pepper/my dew. Still at least a 12-pack a day. Three years ago I got down to 6 cans per day. 18 months ago I got to 2 cans per day: 1 diet mt dew and 1 diet 7-up. I’m currently comfortable here.

This was my long way of saying: they do not seem to cause issues FOR ME. For some people, they can be disastrous. You’ll have to decide if they fit in your way of eating yourself.

(Christopher Smith) #6

I have had no luck using diet drinks. I have checked blood glucose levels after drinking it and it spikes my glucose levels. I do not get the same reaction with flavored Spring water. I mostly drink plain water and coffee during my daily 22-23 hour fasts.

(Jeb Bower) #7

Still do diet sodas some, but I’ve been using the water “flavor enhancers” more now. I can’t stand coffee so I use the energy mixes…sweetened with sucralose and has a kick of caffeine.

Doesn’t seem to be causing any issues, but I couldn’t say for sure because I don’t have the means to check for blood sugar spikes.

(Stephanie ) #8

Diet drinks have NOT caused any issues for me. I do drink them often like 2-3 times a week sometimes more. Best thing to do is give it a try and see how it goes. Only you can determine what’s best for you. Good luck :blush:

#9

I’m confused how a substance with zero glucose could possibly trigger blood sugar spikes. If anything I would think it trigger blood sugar lows as the cephalic response (body tastes sugar and thinks it’s about to get some so triggers insulin before digestion of glucose can begin) in the absence of glucose.

(Scott) #10

thanks, I have no way of reading my blood glucose. Didn’t want to derail my progress and happy with the way it is going. Started using the strips and I think I am in the one under the best but hard to tell as the colours are similar on the strip from the 3rd and the second so I think my keto is one above moderate.

Really appreciate all the help, it helps us newbies avoid pitfalls that others might have had

(Christopher Smith) #11

I think that is the cause of my blood sugar spike. :slight_smile:

(Hyperbole- best thing in the universe!) #12

It seems people have different reactions to artificial sweeteners, and people act to different sweeteners in different ways. You can test or experiment and see if you do better with or without diet soda.

I don’t like it myself. But if you can drink it without problems, then great. I like soda water. Sometimes with lemon juice or squished raspberries.

(Scott) #13

I think without it is always better, but will try but I know I can’t 100% quit all right now

(Carl Keller) #14

In his book, _The Obesity Code,_Jason Fung says:

Despite reducing sugar, diet sodas do not reduce the risk of obesity, metabolic syndrome, strokes or heart attacks. But why? Because it is insulin, not calories, that ultimately drives obesity and metabolic syndrome

Moreover, he points to studies that show sucralose raises insulin by 20%. Even Stevia and aspartame raises insulin levels higher than table sugar, despite having minimal effect on blood glucose.

Yes, blood glucose is a very important variable in the fight against obesity, but Fung says the real enemy is insulin gone amok.

Fung also says:

Artificial sweeteners may also cause harm by increasing cravings. The brain may perceive an incomplete sense of reward by sensing sweetness without calories, which may then cause overcompensation and increased appetite and cravings.

Fat in the Freezer
(Scott) #15

:frowning:

#16

Apparently aspartame changes gut bacteria composition and allegedly in such a way as to resemble diabetes? Hopefully someone not at work can source that claim.

Also the blood sugar spikes could be a result of the dextrose used in sweeteners like sucralose to give them volume as such a small amount is necessary for similar sweetness

(Carl Keller) #17

@jscott1967, that doesn’t mean you can’t have them. It’s just important to understand what artificial sweeteners might be doing to you. You can still be successful eating ketogenically with your diet drinks, it’s just not recommended to include great amounts in your diet.

If you are having good results, keep doing what you are doing. If you find it difficult to lose weight, consider cutting back further or eliminating them from your diet. You are still way better off than you were before.

(Robert C) #18

Another big concern for diet soda is the caffeine content.

Having caffeine throughout the day (given it’s 6+ hour half-life in the body) can build up to pretty high levels.

For me, coffee doesn’t have that problem because I think of it as a pre-10 AM drink only.

When I was overdoing Diet Coke, some all day and into the evening, I thought I was a “night owl”. But, when I switched to morning-only coffee, became (easily) a morning person.

So, from this perspective (that bad sleep definitely interferes with weight loss), if your goal is weight loss on keto, soda throughout the day as a crutch is not the best bet.

(mole person) #19

I think this is excellent advice. I do think artificial sweeteners can limit weight loss, but I also think it’s far worse to have too much trouble sticking to keto early on. If you are losing weight then don’t over worry about a hit or two of sweetener through the day, however if your fat loss stalls out, consider ditching them as they may be a part of the problem.

#20

I still drink Coke Zero but I try to ensure I’m only having it at meal times. I know I’m addicted to sodas, and since this has kept me from regressing back to regular soda I consider it a net positive