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.