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Why Is Diet Soda Bad For You? Discover the Truth!

When talking to people about weight loss, invariably the topic of soft drink, pop or soda gets a mention. To avoid confusion during this article I will refer to these drinks as soda.

Now, unless you have been living under a rock or you just have rocks in your head, you know that drinking soda will derail your weight loss efforts.

Fundamentally soda is bad for you (no kidding)! Bad for your teeth, bad for your general well being and very bad for your weight.

To illustrate the point, an average 355ml can of soda contains 140 calories and 39 grams of sugar! That is a huge amount of sugar!

Would you eat that much sugar by choice? The answer I hope, would be no. The reality is, we can slam down a can of soda in less than 5 minutes and in doing so are drinking 9 teaspoons of sugar.

Common sense dictates this is an unhealthy practice and when trying to lose weight and should be avoided at all costs.


So what about diet soda? Are diet drinks bad for you? Can they be consumed when you are trying to lose weight?

As most people would do when trying to answer questions such as this, we will 'Google' it. Give it a try! I did and got about 2 million search results ranging from diet sodas will make you fat, to diet sodas have no effect at all on weight loss.

So where does that leave the average person who is trying to lose weight? Confused? You Bet!

At a basic level they appear harmless to our weight loss efforts, after all it has zero calories and zero sugar. Now, fundamentally weight loss is a simple equation of a person using more calories than consumed, forcing your body to burn stored energy sources such as fat, which results in weight loss.


In terms of how they affect weight loss, theoretically they should be fine because they contain no sugar or calories. Unfortunately not everything is life is that straight forward. When looking at the research it gets even more confusing, as numerous studies site diet soda as a cause of weight gain whilst others state diet soda will aid weight loss.

Without going into the merits of all of these studies (some of which don't even credit their sources), it is safe to say an argument can be mounted on both sides. It seems, as with a lot of health and fitness related topics, opinions can be divided.

Probably the most reputable and convincing study that I found was from the San Antonio Heart Study, where there was a direct correlation between the amount of diet soda consumed and an increased chance of weight gain:


"On average, for each diet soda our participants drank per day, they were 65 percent more likely to become overweight during the next seven to eight years, and 41 percent more likely to become obese," said Sharon Fowler, M.P.H., faculty associate in the division of clinical epidemiology in the Health Science Center's department of medicine."

What the study doesn't tell you is why there is a correlation, in fact the causation for the weight gain is unclear.

In trying to interpret the results Fowler hypothesizes that: "It may be that normal-weight people in our study whose weight had been increasing had switched to diet soda in an attempt to stop their weight gain," she said. "That's a very real possibility. Another is that drinking soda, either regular or diet, is part of a lifelong 'Obey your thirst' nutritional pattern that sets a person up for weight gain later in life. Whatever the case, our results definitely raise more questions than they answer."

But Fowler pointed out whenever someone is drinking them, he or she is drinking it to the exclusion of healthier alternatives such as milk, water, or juice. "Can you think of one good thing that comes from a diet soda can for your body? You're giving yourself the taste of nourishment without any at all, so it may be that you then seek it from other foods, such as high-calorie desserts," she said. "Even though you fool your tongue, you don't fool your brain. It is not satisfied. I've seen people plunk down a doughnut and a diet soda on a convenience store counter. What our analyses indicate for sure is that drinking them will not protect a person from the health effects of the rest of his or her lifestyle."

Personally I believe the study, which was conducted over a long period of time, involved a wide range of participants within the community. These participants bring with them a range of factors, that were not measured by the study, which could have influenced their weight gain. Factors such as individual health, genetics, wealth, employment, stress and a range of other variables all could have impacted the participants weight gain, not the diet soda alone.

Regardless of the reason why, the study still indicates that drinking diet soda leads to weight gain. Is it conclusive? No! Is it something you should take into consideration when trying to lose weight? Definitely?


Fundamentally my biggest issue with diet soda is, you don't know what the hell is in it. It tastes nice and is refreshing, but in it's rawest form it is a bunch of chemicals that have been carefully blended to create a drink that has absolutely no nutritional value.

Common sense tells us that placing unnatural chemicals in our body on a regular basis is not a healthy practice. Imagine what it is doing to your insides!


Diet versions of sodas are a better option if you are trying to lose weight, however it is still unnatural and studies are showing that, whilst we are not sure why, people are still gaining weight consuming diet soda.

Does that mean that a can of diet soda every now and then is going to derail your weight loss plan? No. But what it does mean is, if you are drinking diet soda everyday, thinking that you are choosing the healthier option, you are mistaken. You are consuming far too many chemicals for my liking.

In a perfect world I should be telling you not to drink soda all together. But I won't. Why? Because I'm not perfect, I still enjoy a social drink and I choose to use diet soda as my mixer. I consider diet soda to be the lesser of the two evils.

What I can say, is I no longer drink diet soda during the day. If you are drinking diet soda everyday look at cutting back, especially if you are drinking it to quench your thirst. Choose water instead.

Drop me a comment below to let me know your thoughts or how diet sodas have affected your weight loss plan (positive or negative)

Get my COMPLIMENTARY REPORT on how to LOSE WEIGHT WITHOUT DIETING. A no bars hold process to show you how you can easily lose weight without dieting, not starving yourself and eating the right foods. Download it now from

Niko is a 34 year-old happily married, shift working, father of a two young boys. Niko's site shares his fitness knowledge and helps regular, time-poor people stay in shape and achieve their goals.

Good luck with your efforts and remember: 'There is no such thing as a good eXcuse'

Posted By Niko on Tuesday 31st January 2012 @ 14:45:23

Updated : Tuesday 31st January 2012 @ 15:55:22 | Words : 1262 | Views : 11815 | Comments : 0


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