- You Can Drink Diet Soda on the Ketogenic Diet
- What is Ketosis and Keto?
- What is diet soda?
- But after all, can I drink soda on the ketogenic diet?
- Is Diet Soda Safe for Ketosis?
- Benefits of Diet Soda in the Ketogenic Diet
- Disadvantages of Soda in the Diet
You Can Drink Diet Soda on the Ketogenic Diet
It is no secret that diet soda is a favorite drink among people who want to avoid sugar and calories to achieve the weight they want.
However, from a nutritional point of view, diet soda is controversial.
That’s because it contains artificial sweeteners, like aspartame and sucralose, which can harm your health.
However, it is worth remembering that to follow a well-formulated ketogenic diet is not just a matter of knowing your macros but manipulating them in the correct way
and also ensure that you get high-quality food micronutrients.
So in today’s article, we’re going to discuss everything you should know about diet soda and keto
if you are looking for a ketogenic lifestyle.
What is Ketosis and Keto?
The ketogenic diet is a diet used for years for treating epilepsy, managing a healthy weight, and naturally shifts your body into ketosis.
Ketosis itself is a process in your body when fat is used to produce energy, rather than carbs.
Ketosis isn’t harmful, unlike ketoacidosis, a medical condition that is life-threatening affecting uncontrolled type 1 diabetics.
Hence, the ketogenic diet is often associated with a low-carb diet, which in fact, is done to ‘force’ your body to use fat more maximally as an energy source.
What is diet soda?
Diet soda is a combination of carbonated water, artificial sweeteners, artificial colors, phosphoric acid, caffeine, and preservatives,
so let’s explore each ingredient in detail:
1 – Carbonated water
This is the type of water that is infused with carbon dioxide.
It is best known by the name of sparkling water.
People who don’t like pure water often use carbonated water because it tastes better.
2 – Artificial sweeteners
Well, aspartame, sucralose, saccharin, and acesulfame K are usually used.
These are calorie-free sweeteners, which are at least 100 times sweeter than sugar.
3 – Artificial dyes
Good is usually used caramel.
This is a coloring agent responsible for the brown color of the coca soda for example.
A review of artificial dyes revealed that this dye does not actually pose a genotoxic hazard to humans. Which means it doesn’t cause cancer.
4 – Phosphoric acid
In the industry, this acid is used to make glass, in dyeing, in making phosphates,
they are used as fertilizers in the food and pharmaceutical industries. …
However, an application of phosphoric acid that draws a lot of attention is in cola-based soft drinks, for example.
Phosphoric acid is found in soda bubbles and directly affects bone health.
One study found that a diet rich in phosphoric acid reduces bone mineral density,
That’s because phosphoric acid drains calcium from the bone.
5 – Caffeine
While caffeine is a widely accepted psychoactive substance, it should not be consumed in excess.
High doses, above 400 mg, can cause anxiety and nervousness.
6 – Preservatives
Common preservatives found in soft drinks include potassium benzoate and potassium sorbate.
These chemical additives prevent the growth of fungi, preventing food from spoiling.
You’re in a social surrounding, and your friends, family or people around are consuming Pepsi, Colas, Dr. Pepper.
For one reason or another, you get the sudden urge to have some. What do you do?
Of course, we’re not talking about the soda high in carbs and calories which come from sugar but is diet soda.
These are plain useless and put you into glucose burning mode instantly.
Who thinks that diet soda on a ketogenic diet is allowed?
It can certainly aid your goal for losing fat, but the ingredients within are bound to have an impact on your body.
Also read about Drink Warm Water
But after all, can I drink soda on the ketogenic diet?
Well let’s take a look at the nutritional factors of diet soda:
- 0 calories
- 0g of carbohydrates
- 0g sugar
- 0g of protein
Since the ketogenic diet is a low carbohydrate diet, technically speaking, diet soda is allowed.
Certainly drinking diet soda instead of regular soda is a great alternative if you want a drink with a sweet taste.
However, diet soda when consumed regularly will not support a healthy lifestyle.
If you take a look at the ingredients, they have no real nutrients and can be linked to serious health problems.
Is Diet Soda Safe for Ketosis?
Chances are if you’re reading this, sneaking in a glass of the occasional diet beverage is in your mind.
When I was younger, I used to drink plenty of pop particularly Pepsi Max.
Just one day of carbs can ruin ketosis and set you back to step one, and when I drink soda or pop, I tend to get increased sugar cravings.
Is there anything like it? The difference between low carb dieting and keto dieting is you would consume much more fats and moderate protein on a ketogenic diet.
As opposed to a standard low carb diet where mainly protein intake would be of importance.
If just starting out on a ketogenic diet then I wouldn’t worry too much about drinking coffee, diet sodas, tea, and sugar-free beverages.
Benefits of Diet Soda in the Ketogenic Diet
Here is a curious fact about diet soda:
The first sugar-free soft drink called “No-Cal” was created in 1952 by Hyman Kirsch.
This soft drink was created by him for his diabetic patients and had several flavors, the most popular being black cherry.
Now, here are some advantages of including a diet soda sporadically in your ketone diet:
1. Contains zero carbohydrates
In a ketogenic diet, carbohydrate intake should be limited to an average of 20 to 50 g per day.
Also eating or drinking less carbohydrates helps with weight loss
since your blood sugar no longer fluctuates with such intensity.
2. Satisfies your desire for sweet foods
If you’re in the mood for something sweet and don’t want to go off the diet,
If you allow yourself a can once in a while it can help a lot.
3. Has zero calories
Achieving weight loss requires you to burn more calories than you eat.
So to lose a pound of body weight, for example, you need a calorie deficit of 500 calories on average per day.
Obviously, drinking diet soda is not the only way to contribute to creating a calorie deficit.
Other ways to do this are to exercise regularly and eat healthier foods.
Disadvantages of Soda in the Diet
1. Increases the risk of metabolic syndrome
Research has shown that consumption of diet soda was associated with an increased risk of metabolic syndrome.
In case you don’t know what metabolic syndrome is,
is a collection of health problems that include high blood pressure, increased belly fat, increased risk of heart disease and diabetes.
The research explained that artificial sweeteners can increase your desire for sweeter, calorie-dense foods.
However, more research is also needed to understand whether artificial sweeteners affect insulin resistance.
moreover in general, while the research is not conclusive
it is worth taking some care when consuming diet soda
2. Damages tooth enamel
The phosphoric acid contained in the refrigerant is strong enough to be corrosive.
It dissolves tooth enamel, making it susceptible to dental problems.
As an example, we have a recent study that concluded that the diet version of Coca-Cola
causes dental problems.
remembering that all the studies that gave rise to this article are at the end of this text.
3. Weight gain as a long-term effect
If you drink diet soda regularly to cut your calories, you are making a mistake.
Yes, you achieve a caloric reduction by replacing regular soda with diet soda.
However, this caloric reduction leads to overcompensation, where you look for foods denser in calories,
and as a result, you eat more and you risk extrapolating from the diet.
4. Has side effects on the brain
There are many scary stories surrounding aspartame,
and a widely discussed topic is its impact on brain health.
The researchers suspect that aspartame plays a role in some mental disorders because it alters concentrations of brain chemicals, such as dopamine.
Dopamine plays a role in your mood, memory, sleep, and attention.
In addition, a study on the neuro-behavioral effects of aspartame showed that high doses caused irritability and depression among participants.
However, another study in rats also suggested that repeated consumption of aspartame leads to memory problems.
Well if you’re on the ketogenic diet and are interested in adding diet soda to your diet to kill the cravings for sweets, I have a healthy solution for you,
We believe that anyone who has a minimum interest in health and food already knows that soft drinks are not a good drink option.
They are full of sugars, preservatives, and ingredients that, in general, no sensible person would say is ideal on a diet to lose weight – or even to be healthy. Using diet soda weight loss program.
So, “traditional” soft drinks are out.
But what about light, diet, or zero soft drinks?
That question comes up a lot.
Because people read the labels carefully … and see that these soft drinks have zero (or practically zero) carbohydrates.
So, can you?
The truth is that, from a purely macronutrient control perspective (like the flexible diet ), these soft drinks are low-carb.
And they can actually be useful in a phase of adapting to this lifestyle.
That is: if you used to drink 3 cans of soda a day, it can be a great progress to simply replace them with 3 cans of light/diet / zero soda.
(Because, with this measure alone, you would stop eating more than 400 kcal, in the form of more than 100g of sugar .)
It is certainly an evolution.
However, let’s look at the ingredients of some popular soft drinks.
- Coca-Cola original flavor: Water, sugar, carbon dioxide, coloring: caramel E-150d, acidifying: phosphoric acid and natural flavors (including caffeine).
- Sugar-free Coca-Cola: Water, carbon dioxide, dye: caramel E-150d, sweeteners: sodium cyclamate, acesulfame K and aspartame, acidifier: phosphoric acid, natural flavors (including caffeine) and acidity regulator: sodium citrate. It contains a source of phenylalanine.
- Coca-Cola Light: water, carbon dioxide, dye: caramel E-150d, sweeteners: sodium cyclamate, acesulfame K and aspartame, acidifiers: phosphoric acid and citric acid and natural flavors (including caffeine). It contains a source of phenylalanine.
Some Refrence from : lowcarbalpha