Diet Pop & Dieting

Successful weight loss typically requires eating fewer calories than the amount you burn through physical activity consistently. Because diet soft drinks contain little, if any, sugar or calories, they may seem like reasonable, appealing options if you, like many Americans, are overweight. Gaining understanding of the potential risks and benefits involved with the diet beverages may help guide you toward making wise choices, hopefully while keeping your weight and wellness in-check.

Popularity

Diet soft drinks have grown continually in popularity since their invention in the 1950s. If you have a medical condition that affects your body's reaction to sugar, such as diabetes, or if you're overweight or weight-conscious, calorie-free beverages allow you to enjoy a flavorful drink without reaping "empty" calories, or calories devoid of nutrients, or sugar. Diet beverages remain particularly popular among the more than two-thirds of Americans who are overweight or obese.

Potential Benefits

Modest calorie-free soft drink consumption may provide enjoyment while easing the process of weight control. One 32-oz. fountain drink provides roughly 400 calories, or 15 to 20 percent of most women's required daily calories. If you're accustomed to the sugary varieties, opting for sugar-free soda may help stimulate weight loss. Because some diet beverages are nutrient-fortified, according to Mayo Clinic dietitian Katherine Zeratsky, they may boost your vitamin and mineral intake to a degree. Although theories and myths regarding the "dangers" of artificial sweeteners abound, most, including aspartame, have had extensive study. Moderate intake is safe for most people.

Potential Risks

According to research published in "Obesity" in 2011, diet pop may contribute to long-term weight gain. In the study, researchers examined the artificially-sweetened beverage intake and weight of 3,682 adults in Texas over a seven- to eight-year period. A significant positive link between ASB intake and weight gain was determined. Consuming over 21 ASBs per week was associated with a nearly doubled risk for overweight or obesity, and participants who consumed the diet drinks regularly demonstrated an overall higher body mass index. Other studies have shown that drinking more than one diet or regular soda increases your risk for obesity and obesity-related health conditions, such as type 2 diabetes.

Suggestions

If you enjoy diet soda, limiting your intake to a can or two per day can lower your risk for complications. Numerous healthier options are available, however. Zeratsky recommends starting your day with a modest-sized glass of 100 percent fruit juice, sipping water throughout the day and drinking skim milk with meals. Sparkling water with a splash of fruit juice provides a sweet-tasting, more natural alternative to diet soft drinks. If you're prone to mood swings, anxiety or sleep difficulties, avoid caffeinated beverages, particularly during evening hours. For best results in managing your weight and wellness, seek specified guidance from your doctor or dietitian.