Pop, also known as a soft drink or soda, is a popular drink choice for many people. A small, 12-oz. serving of pop averages between 140 and 155 calories. Considering the fact that pop is often consumed from restaurants in 32- to 36-oz. cup sizes or several times per day, a person may easily drink over 400 calories per day. Due to high amounts of sugar and lack of nutrients, nutritionists often refer to pop as liquid candy. This sugary beverage is a source of extra calories that can contribute to weight gain or inhibit weight loss.
Pop Facts
The average 12-oz. serving of soda provides almost all of its calories from sugar -- usually high-fructose corn syrup. That is the equivalent of eating 10 tsp. of table sugar per serving of pop, which is almost the entire recommended daily intake of 12 tsp. of refined sugar for a diet of 2000 calories.
Effects on Health
Pop has two main effects on the consumer: weight gain and increased risk of diabetes. Other possible effects of carbonated drinks on the body are heart disease and bone loss. Studies indicate that the body does not respond to liquid calories with messages of fullness, as it does to solid calories. Thus, people tend to eat the same amount or more often, even though they are consuming extra calories in the form of pop. The consumption of large amounts of easily digested sugar in the form of soda can overload the body's sugar control system and eventually lead to diabetes.
Losing Weight
Losing weight can be accomplished in two ways: reducing caloric intake and increasing calories burned. To lose 1 lb. of fat, the body needs to burn 3500 extra calories or reduce caloric intake by 3500 calories. Cutting out just one 12-oz. serving of pop per day could result in the loss of around 4000 extra calories per month. This translates into the loss of 1 lb. per month. For many people, removing all of the soda from their diet could reduce calorie intake by 400 calories per day. That equates to 3.5 lbs. lost per month just by removing a sugary drink from the diet.
Substitutes
The optimal alternative to drinking pop is to drink water. Water regulates body temperature and provides the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste and protects your joints and organs. Fresh juices from fruits and vegetables are also a good choice to replace pop. Aim for natural juices with no added sugars. Remember that even though juices have vitamins and minerals, they still have calories that can hinder weight loss.
Member Comments