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Can you drink Coke Zero while trying to lose weight?

Since there's no “real sugar” added to diet soda, isn't it a good option to quell a sweet craving and therefore, lose weight? According to new research, diet soda is not helpful when it comes to weight loss.

myalli.com - Why Diet Soda Won't Actually Help You Lose Weight - Alli

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Why Diet Soda Won't Actually Help You Lose Weight < Back to the article list

By now, most of us understand that drinking soda on a regular basis can impede our weight-loss goals, but what about diet soda? Since there’s no “real sugar” added to diet soda, isn’t it a good option to quell a sweet craving and therefore, lose weight?

According to new research, diet soda is not helpful when it comes to weight loss. How Artificial Sugar in Diet Soda Can Make It Harder to Lose Weight While many of us have turned to diet soda at one time or another in an attempt to keep our cravings for sugary sweets at bay, recent studies suggest that our brains react to artificial sweeteners the same way they react to regular sweets: the more artificial sweeteners we ingest, the more our bodies crave sweetness, which could increase the likelihood of giving into temptation and eating that extra brownie or cookie. A 2014 study published in the American Journal of Public Health goes a step further, with researchers explaining that their survey results showed “overweight and obese adults drank more diet beverages than healthy-weight adults,” and overweight adults who drank diet soda ended up consuming more calories via food than overweight adults who drank regular soda. Artificial sweeteners can also be as addicting as regular sugar, which means once you start a diet soda habit, it can be hard to kick. So while more research needs to be done to find a definitive connection between diet soda and obesity, if you’re someone who frequently craves sweets, diet soda may actually push you to give into your cravings more, not less. And just because one study showed that diet soda was more connected to added calories than regular soda doesn’t mean you should opt for a full-sugar cola, either. Eating too much sugar can cause insulin spikes, which, over time, can increase belly fat and overeating.

Diet Soda Alternatives

When it comes to weight loss, instead of opting for a quick fix in the form of diet soda, focus instead on habits that can provide long-term benefits: Infusing water with frozen fruit is a great way to stay hydrated without consuming excess calories or tons of extra sugar; reaching for naturally flavored seltzer instead of soda gives you that carbonated sensation without artificial sweeteners; and allowing yourself a small, homemade treat here and there — instead of trying to cope with cravings by overindulging in diet products — can help keep you on track. Making a real commitment to long-term healthy changes, including maintaining a reduced-calorie, low-fat diet, is what is truly going to bring success. Your ideal weight is definitely within your reach, just take it one committed step at a time!

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What fruit will not make you gain weight?

Pears may also prevent weight gain, according to the BMJ study, and this is largely due to flavonoid polymers: Every extra 138 mg of flavonoid polymers resulted in less weight gain over the four-year study period. “Fruits that are rich in flavonoid antioxidants and high in fiber are great choices,” Dr. Peterson says.

thehealthy.com - 5 Fruits You Need to Eat Every Day to Not Gain Weight - The Healthy

Blueberries

In a BMJ study of more than 100,000 men and women, researchers discovered that subclasses of powerful antioxidants called flavonoids—namely flavonols, flavan-3-ols, anthocyanins, and flavonoid polymers—found in select fruits and vegetables may prevent weight gain. The healthiest fruits with the greatest effect on weight maintenance were chock full of flavonoids called anthocyanins, and blueberries top this list. About one-quarter cup of blueberries contains 10 milligrams of anthocyanins, and each 10 mg increase is linked with a quarter-pound less weight gain over four years, the BMJ study found. This may seem insignificant, but it can add up with time, the study authors point out. Exactly how flavonoids deter weight gain is not fully understood but eating foods rich in flavonoids—namely produce—may allow us to feel full sooner, and avoid other less-healthy foods that may lead to weight gain. “I am a blueberry fan for many reasons,” says Keri Peterson, MD, an internist at Lenox Hill Hospital in New York City. Antioxidant power aside, blueberries are also rich in fiber which keeps us feeling full longer, she says. “They are among the healthiest fruits to eat.” Berries happen to be among the most-filling fruits. Aim for a cup of blueberries a day as part of an overall healthful diet that is rich in lean protein, complex carbohydrates, healthy fats like olive oil, fruits, and vegetables, she says.

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