Can i drink zero coke on keto diet

Throughout the years, I’ve gotten so many questions regarding diet soda on a Keto diet. The short answer is… this will depend. Some individuals can drink diet sodas the whole day, lose weight and feel good. I wish I were among these people. Personally, I find that I could indulge once in awhile and become symptom free, but it includes risks. I have to be extremely careful and mindful of my intake just. Just what exactly are the draw backs, you say?

Stalls in weight loss When people tell me they are following a Keto diet properly by tracking macros and so are still struggling to lose weight, one of my first recommendations will always be to cut out diet sodas.

These have infamously caused stalls in the reduced carb community for a long time. Triggers insulin response Despite most sweeteners being carbohydrate-free, these sweet beverages can still cause an insulin response in your body.

Among the foundations of the Keto diet is to keep our blood sugar as stable as possible. Constant elevated insulin levels can correlate with weight gain. Did you know that sugar substitutes and sweeteners are often much sweeter than sugar itself? That appears crazy if you ask me! Increased cravings for sweets That is most likely the biggest kicker for me personally.

When I really do have diet soda on a minimal carb, Keto diet, I more often than not want to finish a whole 2 litre bottle. For me, this stems backs to my days of the past of being helplessly dependent on Coca Cola.

The sheer level of what I used to take is dangerous and disgusting. This might even attribute to eating disorders like BED bingeing disorder.

Questionable long-term ramifications of sugar substitutes The verdict on sweeteners long-term – nobody really knows. Some individuals declare that artificial sweeteners like aspartame and sucralose can donate to conditions like birth defects and cancer. Others declare that the natural sweeteners – like stevia – are far better for you personally. There have been tests done on mice which have concluded negative health impacts, but these tests usually handle extremely concentrated levels of the sweeteners.

Couple that with the fact that mice and humans are extremely different with regards to size and physiology. Dehydration When on a Keto diet, it is extremely simple to become dehydrated. As a baseline, my recommendation for water intake is to: take your bodyweight in pounds, halve it, and drink that lots of ounces in water. Also be certain that you are enough in electrolytes, whether that be from supplements or food. Diet soda is a mixture of caffeine and trace minerals specifically, sodium that may induce thirst.

Be cautious and stay hydrated! In the event that you do opt to indulge, have a look at my Spiked Root Beer Float.


  1. I f anyone tries to take my Diet Coke away from me its gonna get Ugly.

  2. I drink diet coke because very often, its the only available mildly caffeinated drink that costs $1. If seltzer water had caffeine and was available in every deli, I’d drink that instead. To me, its always been more about the functionality, a petty craving like that isn’t worth my health. When you’ve been up all day and have to wake up before a meeting and theres no coffee in sight, its so helpful. The convenience cannot be understated. Cocacola products are in every corner of the world and have managed to be more available than coffee itself.

  3. Thinking like this, you cant have anything with anything, just sit up straight and dont touch anything

  4. Most people need the fizzy hit so just drink soda water…i was drinking 2 lt of coke zero a day …it was the fizz i wanted not the taste.. so break the habbit and buy fizzy water….

  5. Nothing is good for live your life everything in moderation. Dont let diets consume you food is processed . Life span is 40 yrs higher than 100 yrs ago.

  6. Thank you for the video. I do want to ask a question that is not on this point. Can you tell me if baking powder is harmful? If so why? I want to know if it’s safe or healthy to use in keto baked goods. Thanks.

  7. Mi! Mr. Erik, can you make a keto military MRE (meal ready to eat)?

  8. One case from local hospital, woman came in with liver cirrhosis. She never drank alchocol. But she drank lots of coca cola.

  9. You got to love how Dr. Berg explains what exactly you need to know without wasting too much time.

  10. Is Zevia soda (stevia) and Virgil soda (stevia, monk fruit, erythritol) safe for keto? Thanks

  11. I was addicted to Diet Coke. When I recognized my addiction I decided to quit “cold turkey”. My head hurt so bad during my withdrawal period that I would float in a pool of water because a pillow made the pain worse. I use to drink it because I loved the taste and I drank a lot 6-8 cans a day but if I drink it now it tastes horrible. Quitting DC was one of the best, and hardest, health decisions I. Have ever made.

  12. You forget that Coke Zero is all chemicals that are very harmful to the body. Try Zevia instead. It’s very good for you with no harmful chemicals.

  13. Dr. Berg. My nickname is Keto Reto. I dropped 30 pounds because of you. I love you to death. HOWEVER…. here is my BLACK SHEEP opinion.

    Look again into the studies on aspartame. It is a combo of 2 amino acids and breaks down into 3. Yes it breaks down into methane but so do many other health foods, many to a bigger degree. I challenge you to find actual better studies that show the “dangers” of aspartame(that are not bias). Please do. I will respect your research and you evidence. I may not change from drinking my sprite zeros which have 108 mg of potassium per 12 oz and prevent kidney stones but I will consider the evidence strongly. I have a feeling your viewers will too:) Mucho thanks for everything!

    (Btw most studies just say that they make you crave carbs more which is irrelevant on keto.)

    • Reed Harvey — Thanks for your post, Keto Reto! lol A bariatric surgeon (my moms friend, NOT my doc!) told me the same thing: the dangers of aspartame have NOT been proven. She says it is safer than real sugar because sugar is directly linked to MANY diseases where aspartame is not. Im a HUGE Sprite Zero fan myself. 🙂

  14. woow, when I read the ingredients, the caramel color sounds the least harmful, but who knew. I do love the Coke Zero though. I drink only one can a day if I really crave sweets. Thank you Dr. Berg.

  15. I lost 80 pounds drinking (4) diet cokes a day and one Powerade Zero per day on Keto. Dont deprive yourself, thats the best way to relapse on your goals~

  16. There’s no Sodas in my entire with those 3 items mentioned..So I been drinking Diet Gingerale..I like much better than the darker Diet Sodas anyway.

  17. im on the fasting 20 hrs fasting,, 4 hrs to eat i do have a coke zero with a whisky once a week no problem

  18. Ive quit drinking Coke Zero. I love Sparkling Ice! So many flavors, and vitamins, too! And its cheap!

  19. Bottom line, Coke zero does not kick you out of Keto. I’ve done before and after blood readings and it has no effect on insulin. This video is more about the negative health effects than keto

  20. I agree with you overall but having a diet soda every once in a while isnt gonna kill someone. Diet soda helps me stay on track with my keto diet. Every once in a while when I get an intense craving for something sweet, Ill have a diet soda (sparkling ice black raspberry is my favorite). As soon as I have that, my cravings for sweets go away. If it werent for the diet soda, Id have to break my keto diet because I lack willpower. So if it comes down to someone having a diet soda once a week and staying keto or someone breaking their keto diet to have real sugar, then Id recommend people drink the damn soda.

  21. I saw Natural Flavors on the list. Per other sources, that is code for MSG (monosodium glutamate). I wish the government would have banned MSG when migraineurs got together and begged them to years ago. It is a neurotoxin and is in food everywhere! I can always tell when it is present in something I eat. The other week, I found it in my favorite mayonnaise!!! I checked because I felt overwhelmingly groggy/sleepy after eating a sandwich and had to take a nap. After that, I was headachey and had to take my migraine rescue regimen.

  22. I love Diet Coke though I know it is BAD for me! I have known all about the aspartame, but this is a first on what I am learning about caramel coloring. I have always told my kids to not even get started drinking sodas, especially Coca-Cola.
    Thank you, Dr Berg.

  23. Yes, ASPARTAME..its in the dissolved type of vit c..its really bad…i felt the effect..

  24. Dr. Berg, is it ok to eat a homemade caramel sauce using heat, butter, and erythritol? It’s not going to turn into AGE like how you mentioned in this video?

  25. So I wonder if there is a keto friendly syrup that you can put into water. Like a Stevia Syrup with Cola taste or something like that. I cant find something like that

  26. Where can I buy this miracle coke….. Stop giving unrealistic advices… We know whats bad. We want answers.

  27. It’s a sign haha I said this morning I was stopping drinking this stuff, then I see this video!

  28. Just drink zevia soda it just sweetened with zevia and its ketoe approved

  29. No No No!! Use Zevia Brand..No color no junk just Clear clean and natural and the flavors are so close to the real thing with like 10 or 12 flavors Cola, Dr Pepper , Orange , Grape, Ginger ale, Root Beer , Strawberry , Mountain due and on and on O Ya!! But still dont use it but on special occasions part of being Keto and fat adapted is to loose that sweet tooth.

  30. Not gonna lie, this is my only weak spot, im sort of addicted to energy drinks, now switching to zero sugar ones ad hopefully stop taking those too… Since i dont tolerate coffee, an energy drink in the morning always used to give me the necessary push.. i need some serious alternative for this 🙁

  31. Since we started drinking that , keto stopped working and cravings keep crawling back – thanks for the explanation Dr.

  32. Why can’t we as consumers DEMAND these companies to disclose the TRUE contents behind the “ Natural Flavors” ingredients?

    It’s like they can have anything in that mix and no one will know the other poison included in the products.

  33. So I just watched this video I have given up regular Coke in favor of Coke zero. What other sodas do you recommend since evidently Coke zero is no good for you either what other sodas out there to you recommend?

  34. Just wondering what brands are better. I have tried Zevia. Not a fan.

  35. I drank a litter of Pepsi max a day for 2 weeks but I have now stopped. Will this effect my weight loss?

  36. Aspertame was linked to be the cause of killer headaches I experienced every afternoon around 2:00. I was drinking 3-4 diet Sprite a day. Even more during hot weather. Once I stopped the soft drinks the headaches went away. The stuff is poison!
    Still think the FDA cares about you? Yeah, right…

  37. Coca Cola = consume it NEVER! Doesnt matter what ur diet is. lel. Its pure garbage!

  38. Get the diet soda with monk fruit, stevia, or erythritol? Uh what soda is that said no one ever.

  39. Make your own soda using a soda siphon. Use stevia and whichever flavour you like. Homemade lime-mint soda is my favourite !

  40. Lazy keto will help you lose weight better than most methods but its not going to cure your food addiction. If you need this stuff then you have an addiction.

  41. Eating healthy just means you have to do everything on your own. Complicated.

  42. Try Zevia, many flavors including a cola without the caramel color. They sweeten it with stevia. I buy it at Smart and Final, Sprout or Whole Foods. Cream soda is my favorite but hubby likes the cola and ginger ale.

  43. I quit drinking Diet Coke several years ago. I love soda and have started drinking “Sparkling Ice”. It says it has Antioxidants and Vitamins with Zero Sugar. Is this bad for you too?

  44. Wrong Each carbonated drink causes damage!
    1. The gases break down the digestive acids in the stomach and this causes diseases and problems in the body!
    2. Do not drink carbonated beverages, it is better to smoke a cigarette

  45. Carbonated water, Diet soda, regular soda, it’s all bad for you. It’s the risk they take to make an addicting drink for you. If you think about it, without all those bad ingredients they put in soda then nobody would buy them. It’s impossible to make healthy soda, just make your own homemade drink.

  46. Get one with Stevia or Monk frut. Cool, but theres no such things in Brazil, Berg.

  47. So Im still a little confused. I really didnt here a yes or no answer.

    • If he had said no, he would have been mob attacked by the diet soda addicts. LOL He left it up to the individual to make the decision based on the info he shared. 🙂

  48. I’m still waiting for Coca Cola to make Sprite with stevia! I don’t drink Sprite Zero because of the aspartame.

  49. Those may be all good reasons to avoid diet soda, but have nothing to do with Keto

  50. So what diet soda would that be, that doesn’t have the caramel color, the aspartame? Suggestions?

  51. You lose all credibility when you point out that the corn is GMO, implying that itself is unhealthy.

  52. God dammit Dr Berg. I love you and hate you at the same time. Coke zero was the only thing that kept me from sugar and you just cold-bloodedly killed it 🙁
    But with all seriousness, youre a hero. Its only 2nd week and with your advices Im feeling 200% better. Guess Ill be doing my own drinks now, cause nobody else in the area makes anything sweet without cancer-giving, teeth-destroying and gut-eliminating additives. And thats capital Im talking about

  53. Thank you so much for this. Caramel Color give me migraines. It’s in so many things!

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