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Diet Soda and Ketosis

author image Aglaee Jacob
Aglaee Jacob is a registered dietitian. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada.
Diet Soda and Ketosis
Diet sodas should not interfere with ketosis. Photo Credit Joe Raedle/Getty Images News/Getty Images

To be in ketosis, a state in which your body relies on its own fat, instead of carbohydrates, you need to follow a very low-carbohydrate diet. Ketogenic diets have been used for decades to manage epilepsy and promote fat loss. Ketosis is not dangerous, unlike ketoacidosis, a life-threatening medical condition that can affect uncontrolled type 1 diabetics, but you should consult your doctor before starting your ketogenic diet to ensure that it is safe for you. High-carb drinks, such as regular sodas, fruit punches and juices, can all put you out of ketosis, but diet sodas are compatible with a ketogenic diet.

Ketosis and Carbohydrates

A carbohydrate intake below 50 g is required to induce a state of ketosis. Carbohydrates are dominant in the standard American diet, averaging between 200 and over 300 g of carbs a day. Carbs are not only found in sugary foods and drinks, such as sodas, candies and desserts, but also in starchy foods, such as bread, rice, pasta, crackers, pizzas and potatoes. For example, a single can of regular soda contains about 40 g of carbohydrates and could easily compromise your ketogenic diet.

Diet Sodas and Ketosis

Diet sodas are completely free of carbohydrates and get their sweet taste from sugar substitutes. Substituting your regular soda for a diet soda can help you decrease your carb intake enough to reach the carb range that will help you remain in ketosis. However, you should still carefully track your daily carb intake to stay below 50 g a day if you want your ketogenic diet to be effective. Ketone sticks that you can find at the drugstore can also help you determine whether your diet is effective at keeping you in a ketosis state.

Other Ketosis-Friendly Drinks

Diet sodas are a good option to satisfy your sweet tooth without adding too many carbohydrates, but there are plenty of other ways to quench your thirst while staying in ketosis. For example, you can drink sprinkling water, commercial sugar-free drink mixes, clear broths, sugar-free coffee, herbal tea or homemade sugar-free iced tea. You can also add a splash of lime or lemon juice to any type of water to add flavor without adding carbohydrates.

Sweet Tooth

Although diet sodas will not interfere with ketosis and can help you keep your carb intake low, it can maintain a sweet tooth and your desire to eat or drink sweet things. Keeping your carb intake below 50 g a day is not easy and can cause cravings for sweets and carbs, especially at the start of a ketogenic diet. Keeping diet sodas and artificially-sweetened foods and beverages in your ketogenic diet could actually maintain your sweet tooth and provoke cravings for sweets, making it more difficult for you to stick to your diet.

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