Can You Drink Diet Coke in a Calorie Deficit? (Why It Works)
August 12, 2022
There’s a lot of debate out there about whether or not diet soda is “allowed” when you’re trying to lose weight. So what’s the truth? Can you drink Diet Coke in a calorie deficit and still see results?
Diet Coke is a great choice when trying to shed body fat in a calorie deficit as it contains zero calories or added sugar. If you simply remain in a caloric deficit, you can drink as much Diet Coke as you want.
You can drink Diet Coke in a calorie deficit, and including it might even help you reach your goals more easily.
One of the biggest mistakes I see many people who are trying to lose weight make is consuming most of their calories through beverages.
This is a huge mistake as it’s much easier to overconsume calories by drinking them, rather than eating them.
If you’re trying to lose weight, I would recommend consuming the majority of your calories from actual solid foods, and then using beverages such as Diet Coke to help reach your calorie deficit for the day instead of wasting the calories on regular high sugar drinks.
There are 200 calories in one bottle (16.9 fluid ounces) of regular Coke. Think about how this adds up if you are consuming multiple bottles per day.
For example, if you choose to drink three bottles of regular Coke per day, this adds up to 600 calories. Now multiply this by 7 days.
This means you are consuming an extra 4,200 calories per week just from sugary soda!
Just by switching to Diet Coke instead of regular Coke, you could easily burn more fat.
This is because when you consume fewer calories than you burn, your body has to turn to stored body fat for energy.
You will be able to achieve this a lot easier if you are switching to Diet Coke over regular Coke and decreasing caloric intake by not consuming the calories in regular Coke.
I know this is true for a fact as I drink more Diet Coke than anyone I know, and I can say with true certainty that by switching from regular soda to Diet versions are a major reason I have had the success I have had with losing 100 pounds.
Don’t waste your precious calories on sugary drinks when you can actually use them for yummy filling foods.
Can You Drink As Much Diet Coke As You Want?
You can essentially drink as much Diet Coke as you want in a calorie deficit and still lose weight because it does not contain any calories, but there are some caveats to this that you should be aware of.
Caffeine Content
Diet coke contains caffeine, about 46 mg in a 12 ounce can. In all actuality, regular Coke contains less caffeine, clocking in at about 34 mg per 12 ounce can.
Caffeine is not going to cause weight gain, but if you are very sensitive to caffeine, you may want to watch how much Diet Coke you drink.
Caffeine can have a negative impact on some people, causing them to feel jittery, anxious, and have trouble sleeping.
If you find that caffeine affects you in this way, it might be wise to stick to drinks that do not contain caffeine.
Luckily, Diet Coke also comes in a caffeine free version.
Sodium Content
There is 40 mg of sodium in one can of Diet Coke. There will be more sodium in larger cans or bottles, so if you are someone who needs to watch your sodium intake, you may want to stick to drinks that do not contain as much sodium or that are sodium free.
Increased amounts of sodium can cause water retention, which can lead to bloating.
If you are trying to lose water weight or feel less bloated, it might be best to avoid Diet Coke or any other soda that contains sodium.
In addition, if you are someone who has a condition such as heart failure, excess sodium is not your friend, so you should avoid Diet Coke and possibly have to watch your fluid intake all together.
If you have any medical conditions that may affect how much sodium or water you should be drinking, speak to your doctor first.
Carbonation
Some people believe that carbonation from soda can cause bloating, gas, and excess belching. This might be the case for some people, but not everyone that drinks carbonated beverages.
If you feel excess carbonation might be an issue for you, increased consumption of Diet Coke may worsen the issue.
Water Consumption May Decrease
If you drink Diet Coke all of the time, you might decrease the amount of actual water you drink alone.
Even though you choose to drink Diet Coke, it should not replace plain old water.
Water is essential for many bodily functions and you should try to drink at least 8 cups of plain water per day minimum, even if you are drinking other beverages as well, unless a health condition prevents this.
If you find yourself only drinking Diet Coke and no plain water at all, make a conscious effort to increase your water consumption.
Artificial Sweeteners
Diet Coke contains artificial sweeteners to give it the flavor you crave, so if you have an issue with these, you may want to skip out on Diet Coke or most diet drinks altogether.
Artificial sweeteners such as aspartame, sucralose, saccharin, and acesulfame potassium are what give diet drinks their sweet taste without using real sugar.
Artificial sweeteners will not cause you to gain weight or store body fat in certain places or any nonsense like that, but some people just cannot tolerate artificial sweeteners and they can cause issues such as bloating, gas, and diarrhea and even cause headaches.
If you find that artificial sweeteners do not agree with you, it might be best to find another beverage to help with your weight loss goals, or just stick to plain water.
Does Diet Coke Make You Crave Sugary Foods?
Diet Coke will likely not cause you to crave sugary foods, as there is not strong scientific evidence to suggest this.
Actually, in a study, there was evidence that shows that artificial sweeteners do not activate the food reward pathways in the same fashion as natural sweeteners do.
However, the study also mentions that artificial sweeteners may encourage sugar craving and sugar dependence, simply because it is possible you may acquire a taste for sweet foods and drinks.
However, it is important to know that testing was done on rodents, not humans. So, more research needs to be done on this topic.
Diet Coke is far less sweet than Regular Coke, so you are not likely to crave more sweets by drinking a beverage that is actually less sweet than it’s regular sugar counterpart.
Can You Drink Coke Zero in a Calorie Deficit?
Coke Zero can be a great beverage choice to include when on a calorie deficit because it doesn’t add any calories to your diet.
Also, if you are someone who craves the taste of regular Coke, it is thought that Coke Zero mimics the taste of regular Coke and tastes more like it than Diet Coke.
If you are someone who needs to stay away from Caffeine, the amount of caffeine in Coke Zero is almost the same as Regular Coke, which is less than Diet Coke. So, Coke Zero may also be a better choice for you for this reason.
If you are someone who loves Coke Zero and are starting a calorie deficit, there is no reason to stop drinking it, it will not hurt or hinder your goals.
Actually, Coke Zero might actually prevent you from ruining your goals as the taste is so close to regular Coke, you may never want to drink Regular Coke again!
What About Other Diet Drinks in a Calorie Deficit?
Diet drinks are the best choice you can make besides water when you are trying to lose weight, because you will drastically reduce your caloric intake.
Remember, losing body fat depends completely on a calorie deficit. You must burn more calories than you take in or consume.
If you can save calories by cutting regular drinks and switching to diet versions, you will be able to reach your goal in a far more sustainable way.
Other diet drinks such as Sprite Zero, Diet Dr. Pepper, or Diet Pepsi are all excellent choices when trying to lose weight and should not hinder your weight loss goals.
If you are someone who works out and relies heavily on sports drinks such as Gatorade or Powerade, there is also a version of these with far less calories. Gatorade G2 and Powerade Zero are examples.
The diet version of sports drinks still contains the needed electrolytes and sugars you need, but without the added calories and EXCESS sugars.
If you are trying to lose body fat in a calorie deficit, it is a very wise choice to include Gatorade G2 or Powerade Zero after a workout instead of the regular versions to save on calories.
In general, it is best to stay away from sugary drinks when trying to lose weight and stick with water, but if you find that you cannot live without them, diet versions are your best option for sure.
Last Words
All diet drinks such as Diet Coke, Diet Pepsi, and others are a far better choice to make when trying to lose weight in a calorie deficit because you will be able to reach your goal far more easier by decreasing calories you would waste on drinks alone.
You will be able to utilize these calories more efficiently by using them for food and nutrient intake instead, and won’t have to worry about drinks adding extra calories to your diet that you would need to burn off.
Remember, if you have an issue with increased sodium content or caffeine, it may be best to stick with plain water.
Also, diet drinks should not be used as a replacement for water. It is still best to include regular water every day in addition to diet drinks.
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