Diet coke on ketosis: What Diet Sodas Make Good Keto-Friendly Drinks?
Is Diet Coke Keto?
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Tasty, energizing, low in carbohydrates and zero sugar – the perfect keto drink. Or is it? What I have described is Diet Coke, one of the most popular low-calorie sodas on the market.
But can you drink it safely on a keto diet?
It’s Delicious and Low Carb…So Can I Drink Diet Coke on Keto?
I’m going to jump the gun and just state the obvious…
Diet coke isn’t healthy, but the occasional Diet Coke will not ruin your keto diet!
What you need to understand though, is that diet sodas cannot be justified from a nutritional standpoint. These drinks are not healthy and should not be a regular feature of any healthy diet.
Beginners on the keto diet often think it is OK to eat unhealthy foods as long as it’s low carb and keeps your ketone levels high.
You might be able to get some results that way in the short term, but your long-term health will be affected.
Keto is a great way to help you lose weight, but you should achieve ketosis using a healthy keto diet. That means you have to cut out unhealthy foods like Diet Coke, or at least minimize your intake dramatically.
Avoid Diet Coke on Keto – it’s not nutritious even if it is low carb.
What About Coke Zero, Diet Dr. Pepper or Pepsi Zero with your Keto diet?
We’ve already given away the punchline that Diet Coke isn’t ideal for a healthy lifestyle. But is it okay for your Keto diet to have Coke Zero, Pepsi Zero or other popular brands of cola?
To best answer this question, let’s first look at their nutritional values.
Coke Zero, Diet Dr. Pepper and Pepsi Zero all contain no carbohydrates, fat or protein, and have zero calories. They are similar to Diet Coke in this way.
All of them contain small amounts of Sodium and Potassium – but only 2% of the recommended Daily Value. There are much more efficient ways to get these nutrients, so we can’t recommend them on this basis.
There is one other important thing these colas have in common: artificial sweeteners.
Diet Dr. Pepper and Pepsi Zero both contain aspartame, the same artificial sweetener found in Diet Coke.
Coke Zero is sweetened with both aspartame and acesulfame potassium (Ace-K). Ace-K is another high-intensity sweetener, and is about 200 times sweeter than sugar. And like aspartame, it is controversial.
Ace-K has been declared safe for human consumption up to 15 mg/kg/day (equivalent to about 20 cans of Coke Zero per day). Still, some animal studies indicate it may have unwanted neurological or metabolic effects. (1, 2)
So it’s apparent that these alternative colas aren’t any better, and like Diet Coke, they could derail your healthy lifestyle if consumed regularly.
As I wrote above, I’m stating the obvious here, but you might want to dig a bit further…
Diet coke could make you fat…
I know this is a controversial topic, so let me explain.
Yes, Diet Coke does not contain any calories and calories do play a part in weight-loss and weight-gain. So, technically, Diet Coke in the abstract doesn’t make you gain weight.
But your weight isn’t just determined by calories in and calories out…
In particular, the artificial sweeteners in diet sodas (like aspartame in Diet Coke or sucralose in diet Pepsi) could be to blame. (1)
As the author of this mini-review (1) explains:
[W]hile people often choose “diet” or “light” products to lose weight, research studies suggest that artificial sweeteners may contribute to weight gain.
For example, the San Antonio Heart Study found that people who drank diet soda had higher BMIs. (2)
And in another study where participants replaced regular sugary soda with diet soda, there wasn’t a meaningful reduction in BMI over the length of the study (25 weeks) except for the participants with the most weight to lose. (3)
There are several possible reasons for the link between diet sodas and weight-gain:
- Artificial sweeteners can enhance appetites just like regular sugar. (4) Health Coach Nathan Marsala notes, “Artificial sweeteners alter our cravings and the reward centers in the brain and gut that results in cravings for more sugary foods and simple carbohydrates.”
- Compensatory overeating: you are likely to eat more calories when you drink diet sodas to overcompensate for the zero calories in your drink. (5) Registered Nurse Juli Romero, RN calls this the “Hamburger, large fries, and a diet soda please” syndrome. She explains, “Consuming artificial sweeteners and no calorie drinks can lead to eating more food and calories due to feeling ‘ok’ with larger portions because of the calories ‘saved’ by having a diet drink.”
- Lack of nutrients in artificial sweeteners could make you want to eat more because you don’t feel satisfied after eating. (6)
Even though Diet Coke has zero calories, it could still lead to unhealthy eating habits, overeating, and potential weight gain.
And Diet Coke might kick you out of ketosis
Even if you think you can control your appetite and not overeat, it’s possible that drinking Diet Coke could knock you out of ketosis.
Debates about what will and won’t lower your ketone levels are a constant feature of the keto diet community.
While there’s no definitive scientific evidence, several n=1 self-experiments have shown that diet sodas could lower your ketone levels. (7, 8)
The reason for the decreased ketone levels could be because artificial sweeteners like aspartame in Diet Coke raise insulin levels and thereby decreases ketone levels.
So, when you drink diet sodas like Diet Coke, you could be:
- Increasing your insulin levels
- Reducing your ketone levels.
- Knocking yourself out of ketosis.
Diet coke may be tasty and have no calories or carbohydrates, but it could raise your insulin and thereby reduce your ketones levels. If you are looking to boost your ketone levels, listen in here.
Aspartame is the sweetener in Diet Coke as well as coke zero, and it’s also known by the brand names NutraSweet, Equal, Sweet One. It has been used as an artificial sweetener for a long time, and countless hours of research have been dedicated to researching it.
Dr. Christiane Northrup, M.D., says that Diet Coke has an addictive quality. “It is a combination of aspartame, which is an excitotoxin that actually kills brain cells, but before they die, there’s this sort of heightened jolt to the brain, aspartame and caffeine. And caffeine, of course, is a neurotoxin, but it’s okay in small doses. But the combination of aspartame and caffeine is particularly addictive in certain kinds of brains.”
Despite all the scrutiny, it’s still unclear whether aspartame is safe or not. In general, there seem to be 3 potential concerns about aspartame:
Aspartame Leads To The Creation of ‘Free Methanol’
One worrying effect of aspartame is the way it is broken down into methanol in your body. (9) As a chemical, methanol occurs naturally and can be found in other sweet drinks, but the methanol found in aspartame works in very unnatural ways.
The key difference between naturally occurring methanol and the methanol found in aspartame is how it is processed. Natural methanol is generally bound to pectin, which allows it to pass through the digestive system without entering the bloodstream.
Methanol found in aspartame is only lightly bound to the phenylalanine molecule and separates easily, becoming ‘free methanol’. This molecule of methanol can then easily be converted to formaldehyde, a known carcinogen. (10)
However, many other foods (including fruit juice) create way more methanol than aspartame-sweetened drinks. So the levels found in Diet Coke is not considered dangerous.
Aspartame Could Decrease Serotonin Levels
One of the compounds aspartame is broken down into is phenylalanine, and the presence of phenylalanine above natural levels could decrease serotonin levels. (12)
Reduced serotonin levels have been linked to a variety of disorders, including depression. (13)
But I Heard Aspartame Causes Cancer
The American Cancer Society (ACS) states:
“Most studies in people have not found that aspartame use is linked to an increased risk of cancer.” (14)
And the European Food Safety Authority (EFSA) found no “potential risk of aspartame causing damage to genes and inducing cancer” after examining hundreds of studies. (15)
While there have been some studies linking aspartame to cancer, the vast majority of studies seem to suggest no link is present. And that’s what the ACS, FDA, and EFSA have based their recommendations on.
There’s not much good scientific evidence linking aspartame to serious health issues, but that doesn’t mean you should go out and consume lots of it. Just because it might not be harmful doesn’t mean it’s healthy!
How many carbs are in a Diet Coke?
The nutritional label on a Diet Coke reads 0 Calories, 0g Fat, 40mg Sodium, 0g Total Carbs, 0g Protein. So there are actually zero carbs in Diet Coke.
But while a low carb count is generally what we shoot for on Keto, we need to keep the big picture in mind.
Diet Coke contains several problem ingredients: artificial sweeteners, preservatives, and colorants, none of which are optimal for sustaining a healthy lifestyle.
So definitely keep your eyes on the carbs, but we also want to avoid mysterious and hard-to-pronounce ingredients that may have negative effects on our health.
Do artificial sweeteners affect ketosis?
There is some evidence that suggests that artificial sweeteners do affect ketosis – and not in a good way.
Some research shows that artificial sweeteners impact the brain’s ability to regulate appetite. (1) Researcher Greg Neely, Associate Professor from the University of Sydney notes that, “When sweetness versus energy is out of balance for a period of time, the brain recalibrates and increases total calories consumed.”
One of the reasons we love a ketogenic diet is that it tends to suppress the appetite, which contributes to its effectiveness for weight loss and improved metabolic health. Artificial sweeteners may actually counteract this effect, causing you to overeat, thereby increasing blood sugar and reducing ketones.
And as noted above, aspartame – the sweetener found in all of the leading diet colas – is suspected of raising insulin levels, which can also decrease ketone production.
Ace-K, one of the sweeteners in Coke Zero, is low in carbohydrates, but it might still have a negative effect on ketosis. Some research on rats found that Ace-K, like aspartame, can increase the body’s insulin production. (1)
The same is true with sucralose, a sweetener commonly found in baked goods and other processed foods. A 2013 study found that eating sucralose caused increased blood sugar and insulin levels. (1)
And there is yet another way artificial sweeteners can affect ketosis. They can disrupt the beneficial flora in the gut that helps to regulate blood sugar and keep pathogens at bay. (1,1)
The common thread here is worsened blood glucose and insulin regulation. Anything that increases blood sugar or insulin has the potential to reduce ketone production and kick you out of ketosis.
Drink these Keto sodas instead of Diet Coke:
It is not all doom and gloom though. There are many keto-friendly drinks.
These keto-friendly sodas have been crafted to give you that tasty drink you crave, while keeping you firmly in fat burning ketosis:
- LaCroix, a sweetener-free fizzy drink that uses a blend of natural flavors.
- Homemade sodas, where you combine sparkling water with the flavorings and sweeteners of your choice. If you are really concerned about what goes into your body, this is the best option. For specific recipes, check out this massive list of keto drink recipes.
As Registered Dietitian Nutritionist Michelle Dudash, RDN, observes, “The end goal…should be to reduce the amount of soda, regardless of the type. It’s prudent to replace artificially sweetened foods with more nutrient-rich, lower sugar foods.”
Skip the Diet Coke and make your own Keto drinks instead. Or else give flavored sodas like LaCroix a try.
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What Diet Sodas Make Good Keto-Friendly Drinks?
Pop is one of the hardest treats to kick when beginning keto. New dieters must avoid the high amounts of sugar at all costs, but these longings can be tough. Diet sodas are the perfect antidotes for satisfying soda cravings, and many options don’t use artificial sweeteners!
Why Can I Enjoy Diet Drinks On Keto?
It might sound too good to be true, but you can enjoy many diet drinks while on the ketogenic diet. This is because the sugar alternatives most diet drinks use are perfectly acceptable and have little to no carb content.
While you might be hesitant at our enthusiasm, there is no evidence suggesting that sugar substitutes interfere with weight-loss efforts. Many prepackaged keto foods use carb-free sweeteners like Stevia, Xylitol, erythritol, and sucralose. They make it easier to stick to a keto lifestyle longer, helping you achieve your health and dietary goals faster.
When selecting a diet drink, check the nutritional value to make sure that it contains less than 5 grams of total sugars or 20 calories from carbs. If there are any carbs, even a low amount, you’ll need to count them against your daily carb “budget.” As a general rule, clear diet beverages have fewer questionable ingredients.
Your Best Diet Drink Options
One of the most popular zero-calorie soft drinks is Zevia. This is a beverage sweetened with a mixture of stevia extract, monk fruit extract, and erythritol, a blend that the company calls SweetSmart. The number of flavours in their line gives every recovering soda addict something to enjoy.
Many soda drinkers find the feeling of the drink is just as important as the flavour. Sparkling water like Perrier, La Croix, and Bubly are all excellent alternatives, and they don’t use artificial sweeteners.
We don’t have to get too fancy, though! Conventional calorie-free drinks like Diet Coke, Coke Zero, and Diet Pepsi are all acceptable keto-friendly. All of them have zero calories, compared with their full-sugar options, which have upwards of 40 calories carbs. Of course, if you don’t like the taste of artificial sweeteners, there’s always one choice we haven’t mentioned…
Going All-Natural With Water
If you’d like to kick Pepsi and Coca-Cola out the door for good (and there are many reasons to do so!), the best keto-friendly drink is one that humans have been drinking forever: water! It’s guaranteed to be zero carbs and you won’t have to deal with the artificial tastes of aspartame. You can add the juice of lemon, lime, or berries for some all-natural taste.
It’s important to drink water because your body needs rehydration as it moves into ketosis. Drinking water before meals can also curb appetite and stop snacking. This is important in the first stages of keto when your body is going through carb withdrawal. As you consume more fats, your body will create more ketones and you will feel fuller for longer.
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Can You Drink Diet Soda on Keto? – Kiss My Keto Blog
However, from a nutritional standpoint, diet soda sparks controversy. It contains artificial sweeteners, such as aspartame and sucralose, which could damage your health 1.
Let’s recall that a well-formulated ketogenic diet isn’t just about meeting your macros. It makes sure that you get micronutrients from high-quality foods.
In this article, we discuss everything you should know about diet soda while pursuing a ketogenic lifestyle.
Diet soda combines carbonated water, artificial sweeteners, caramel color, natural flavors, phosphoric acid, caffeine, and preservatives. Let’s explore each ingredient in detail:
- Carbonated water – It’s the kind of water that’s infused with carbon dioxide. It’s sometimes called sparkling water or fizzy water. People who dislike plain water may go for carbonated water because it’s more refreshing.
- Artificial sweeteners – Aspartame, sucralose, saccharin, and acesulfame K may be zero-calorie sweeteners, but they’re at least 100 times sweeter than sugar.
- Caramel color – This is a coloring agent that’s responsible for the brown color of diet soda. A review on food caramels revealed that caramel color does not pose a genotoxic hazard to humans. Meaning, it does not cause cancer 2.
- Natural flavorings – The US Food and Drug Administration defines natural flavoring as an extractive or any product that contains flavor derived from fruits, vegetables, herbs, eggs, or a similar material. Its function is only to provide flavor 3.
- Phosphoric acid – Phosphoric acid is found in the bubbles of diet soda, and it affects bone health. A study revealed a diet that’s high in phosphoric acid lowers bone mineral density since phosphoric acid drains calcium out of the bone 4.
- Caffeine – While caffeine is a widely accepted psychoactive substance, one should not consume it in excess amounts. High doses, above 400 mg, can cause anxiety, jitteriness, and nervousness 5.
- Preservatives – Common preservatives found in diet soda include potassium benzoate and potassium sorbate. These chemical additives stop the growth of mold and fungi, preventing food spoilage.
Can I Drink Diet Soda While on Keto?
Let’s take a look at the nutritional facts of Diet Coke:
- 0 calories
- 0g carbohydrates
- 0g sugars
- 0g protein
Because the ketogenic diet is a low-carb diet, technically speaking, diet soda is allowed.
Photo by Shutterstock.com
Drinking diet soda instead of regular soda reduces your carbohydrate consumption if you want a sweet beverage. Similar to drinking alcohol on keto, an occasional indulgence in the right amounts is fine.
However, diet soda when consumed regularly will not support a healthy lifestyle. If you take a look at the ingredients, they do not have real nutrients and may be linked to certain health problems.
Benefits of Diet Soda on Keto
Here’s a fun fact: The first sugar-free soft drink called “No-Cal” was created in 1952 by Hyman Kirsch. He wanted it for diabetic patients. Now, here are some advantages of including an occasional diet soda in your keto diet:
On a keto diet, your carbohydrate consumption should be limited to 20 to 50g per day 6. Eating or drinking fewer carbs helps with weight loss since your blood sugar no longer cycles up and down.
2. Satisfies your sweet tooth
If you’re craving for something sweet but hate to pack on the pounds, allowing yourself a can once in a while helps.
Achieving weight loss requires that you burn more calories than you eat. To lose one pound of body weight, you need a calorie deficit of 3500 kcal. In a day, you should take away 500 kcal 7. Obviously, drinking diet soda is not the only way to create a calorie deficit. Other ways to do that is by exercising and eating healthy foods that fill you up.
1. Increases the risk of metabolic syndrome
One researched revealed that diet soda consumption was associated with a higher risk of metabolic syndrome.
In case you don’t know what metabolic syndrome is, it’s a collection of health issues which include high blood pressure, increased belly fat, increased risk for heart disease, and diabetes.
The research explained that artificial sweeteners may increase your desire for sweeter and more energy-dense foods. More research is also needed to understand whether artificial sweeteners affect insulin resistance 8.
Phosphoric acid in diet soda is strong enough to be corrosive. It dissolves the tooth enamel, making it susceptible to cavities. A recent study concluded that the diet version of Coca-Cola causes dental erosion 9.
3. Weight gain as a long-term effect
If you drink diet soda on a regular basis to cut down on your calories, you’re making a mistake.
Yes, you achieve a caloric reduction by substituting regular soda for diet soda. However, this caloric reduction leads to overcompensation. You seek more energy-dense food, eat more, and as a result, you become at risk of being obese.
People who lose weight on diet soda are able to do so because they exercise 10.
4. Has side effects on the brain
There are a lot of scare stories around aspartame, and a widely discussed topic is its impact on brain health.
Researchers suspect that aspartame plays a role in some mental disorders because it changes the concentrations of brain chemicals like dopamine. Dopamine plays a role in your mood, memory, sleep, and attention.
A study on the neurobehavioral effects of aspartame showed that high doses caused irritability and depression among participants 11.
Another study that involved mice suggested that repeated aspartame consumption leads to poor memory 2.
5 Keto Friendly Homemade Diet Soda Recipes
Water is undeniably the best drink on the planet. It quenches your thirst, cures headaches, and prevents dehydration especially when you’re having keto flu.
We already know this but sometimes, we want to have that sweet beverage. Here’s a list of keto friendly beverages. Rest assured that these keto drinks besides water don’t contain health-harming ingredients.
This Mexican, non-alcoholic drink combines fresh cantaloupe, lime juice, sparkling water, and erythritol (a safe keto diet sweetener). It won’t just refresh you on a hot day, but it’s also a good source of vitamin C – thanks to cantaloupe and lime.
Preparation time: Serve: 8
Photo by Shutterstock.com
- 1lb. cantaloupe flesh
- 2 ½ cups cold sparkling water
- 2 tablespoons lime juice
- 2 tablespoons powdered erythritol
- Combine all ingredients in a food blender.
- Place a mesh strainer over a large bowl.
- Strain the mixture pressing down any pieces of cantaloupe.
- Fill the serving glasses with ice. Pour in the agua fresca.
- Serve immediately.
|Total Fat 0.1g|
|Saturated Fat 0g|
|Total Carbohydrates 4.9g|
|Dietary Fiber 0.5g|
|Total Sugars 4.5g|
Our pink grapefruit soda is probably the best replacement for diet soda. It gives the same fizzy feeling but this time contains real juices from grapefruit and lemon. Serve it to your family and guests.
Preparation time: Serve: 4
Photo by Shutterstock.com
- 1 pink grapefruit, juiced
- ½ lemon, juiced
- 20 drops liquid stevia
- 3 cups sparkling water
- 1 pinch salt
- In a small bowl, combine grapefruit juice lemon juice, stevia, and salt.
- Divide the mixture among four serving glasses.
- Add a few ice cubes into each glass and fill the glasses with sparkling water
|Total Fat 0.1g|
|Saturated Fat 0g|
|Total Carbohydrates 4g|
|Dietary Fiber 0.7g|
|Total Sugars 2.3g|
Here’s a low-carb, low-calorie drink that takes away the guilt of drinking colas. We’ve added a couple of natural ingredients with antioxidant and anti-inflammatory properties – ginger, lavender, coriander seeds, and more.
Preparation time: Cooking time: Serve: 8
Photo by Shutterstock.com
- 2 ½ cups granulated erythritol
- 2 cups water
- 1 tablespoon orange zest
- ½ tablespoon lime zest
- 1 tablespoon lemon zest
- 2 teaspoons crushed coriander seeds
- 1 star anise
- 1 teaspoon minced ginger
- 1 cinnamon stick
- 1 teaspoon dried lavender flowers
- ¼ teaspoon citric acid powder
- 1 vanilla pod, split in half •Soda water, as needed
- Combine all ingredients in a saucepot, except the soda water.
- Bring to a boil over medium-high heat.
- Reduce heat and simmer for 20 minutes.
- Strain the mixture into a large jug.
- Allow to cool and dilute to taste with soda water.
- Serve over ice.
|Total Fat 0.1g|
|Saturated Fat 0g|
|Total Carbohydrates 0.7g|
|Dietary Fiber 0.3g|
|Total Sugars 0g|
This ginger-flavored drink balances your blood sugar, relieves digestive problems, and calms cough. If you’re feeling under the weather, our keto ginger ale might be your refreshing solution.
Preparation time: Serve: 4
Photo by Shutterstock.com
- 1 lemon, juiced
- 4 cups sparkling water
- 2 tablespoons powdered erythritol
- 22-inch pieces ginger, peeled, and minced
- Mint, as desired
- Ice cubes, as desired
- Peel and grate the ginger. Place it in a muslin or cheese cloth and squeeze until you have around 2 tablespoons of liquid ginger juice.
- In a jug, mix ginger juice, lemon juice and sparkling water.
- Stir in erythritol, add ice cubes and mint and serve immediately.
|Total Fat 0.2g|
|Saturated Fat 0.1g|
|Total Carbohydrates 3.3g|
|Dietary Fiber 0.8g|
|Total Sugars 0.5g|
Five ingredients are all you need to make four invigorating glasses of this pomegranate drink. It does contain a bit of caffeine, thanks to green tea that boosts your energy on super slumpy afternoons.
Preparation time: Serve: 4
Photo by Shutterstock.com
- 2 cups water
- ½ cup fresh pomegranate juice
- ½ cup sparkling water
- 20 drops stevia
- ½ cup freshly brewed green tea, cold
- Combine all ingredients in a jug.
- Serve over ice.
|Total Fat 0.3g|
|Saturated Fat 0g|
|Total Carbohydrates 4g|
|Dietary Fiber 0.8g|
|Total Sugars 3g|
Although diet soda seems to be an excellent way to reduce calories and satisfy your thirst, it’s best to avoid it. Think about the adverse outcomes of long-term consumption. Our five keto drinks are better alternatives. They’re low-carb and contain fruits and herbs that support a healthy lifestyle.
- Diet soda is a combination of carbonated water, artificial sweeteners, colorings, and other chemical ingredients.
- Some ingredients in diet soda are linked to weight gain, dental erosion, and neurobehavioral problems.
- Drinking diet soda occasionally is fine on keto. However, keep in mind that it goes against the principles of keto when it comes to optimal nutrition.
- Keto friendly beverages keep sparkling water and add real ingredients such as lime, cantaloupe, ginger, and other low-carb fruits and herbs.
Is Diet Soda Keto Friendly?
Right now there is a lot of hype about the all-famous keto diet, and well this hype is here for all the right reasons, mainly because it actually brings quick and long-lasting results, unlike other diet plans. Now, for those who don’t know what keto diet is, let us explain it to you in detail so that it can be easy for you to embark on your keto diet journey.
Keto is basically the short form used for “ketosis”, it’s a state in which your body starts using stored fats to get energy as there’s is no glucose in you. Now when the body uses stored fats for energy, there occurs a build-up of acids in your body and those acids are called ketones. This is what the keto diet is all about, it’s about the development of ketones in your body and as a result it helps in massive weight loss.
Keto diet is a low-carb, high-fat and moderate protein diet that has helped thousands of people over the past few years in losing weight and well, the results of this diet are quite impressive if done correctly.
Honestly, keto is one difficult diet to follow and well, the rules with which it comes are quite strict. Like, you are not allowed anything sweet and if you try to eat something sweet in the name of a cheat meal then there are chances for you to be kicked out of ketosis. Yes, you read it right, it’s not one of those diets in which you follow the plan for 6 days a week and on the 7th day you cheat and eat all the sweets and junk food thinking that it won’t affect you much.
It takes at least 3 to 4 days to enter into ketosis and if you start having cheat meals at a rapid pace then there’s no point of doing keto because you can’t just play with your body by entering ketosis and getting kicked out of ketosis.
Diet Soda on A Keto Diet
Now, if you are a shameless, diet-obsessed person who is about to embark on his journey to a low carb and high-fat keto diet, then we have good news for you. You can actually consume diet soda’s when you are in keto because technically a diet Coke comes with no sugar, no calories and no carbs, which is why it passes the keto test and yes it’s totally allowed.
There is absolutely no nutritional value for a diet Coke or any diet soda because it’s all just a mixture of carbonated water with some artificial sweeteners, some colors and some additives. In short, the nutritional value of diet soda is basically void, but still, it affects your health in several ways.
The Downside of Diet Sodas
There’s no doubt that diet soda is allowed in the keto diet, but let’s not forget that it isn’t healthy for our bodies. Like, you can have a glass of it once a week to curb your cravings for sweets, but if you are planning to have it every day when you are in keto then there are two things you need to know about it. First, it has artificial sweeteners inside that might kick you out of ketosis because everyone has a different body tendency. The second and most important thing is that diet soda’s come with several downsides like mood alterations, joint pain and it sometimes even causes weight gain. Now if you look at the side effects of diet sodas you’ll know that they aren’t healthy for you in any case. These sodas might help you a bit in your keto diet because they’ve got artificial sweeteners in them, but if you are someone with weak joints or heart problems then no, we won’t recommend it to you in any case.
However, if you want to stay clean, natural and healthy during your keto diet then yes, you will avoid sodas as much as you can. Most importantly, if you do some extensive research on diet sodas then you’ll know that they do everything that’s opposite to the keto diet. Mainly, these sodas prevent weight loss, and well this is where all the debate begins. Think about it for a while about what exactly is the purpose of doing such a difficult and strict keto diet when you will still have a diet Coke and prevent weight loss. It’s like your body will be fighting itself whether it has to lose weight or prevent losing weight.
● Kidney damage
● Cardiovascular disease
These are just a few of the damages that a diet soda can do to your body, and even if you are consuming it, thinking of it being low in carbs and allowed in the keto diet, then you should leave dieting right now. Another eye-opener for you can be the fact that it is stated by science that diet sodas are actually more dangerous than regular sodas. Yes, you read it right and we have explained it all to you in detail.
It’s not only for you, in fact, even if you aren’t on the keto diet and still if you are consuming bottles of diet Coke every day, then you are literally damaging your health to the maximum. Especially, never give diet sodas to your children because they can weaken their bones and cause several damages that won’t be cured later when they grow up.
Yes, you are allowed to have a diet soda while you are on keto, but we won’t recommend it in any case. You are already going through so much stress with the diet and you are already dealing with mood swings due to sugar cravings and if on top of it you start drinking Diet Coke well, then get ready to suffer more and face more mood swings. Also, you don’t want two different things to play with your body right? Like, your keto will be struggling with your body so that you lose weight but on the other hand the diet soda you are consuming will prevent that weight loss. We would suggest that you not drink any diet beverages while you are on keto, but if it’s really hard for you to resist then yes, you can have one soda a week but not more than that.
Not only do you have the support of diet cokes and sodas in keto, but there are also a lot more keto drinks out there that can make this diet exciting for you. So, instead of buying the cans from outside and playing with your health, we’ll suggest you surf the internet and learn how to make delicious keto drinks that can make weight loss easy and fun for you.
What to Drink on a Keto Diet
Drinks tend to be the sneakiest sources of calories and sugar in our diets. Fruit juices (including freshly pressed juice), sodas, and even your favourite speciality coffee drink are all filled with so much sugar that they increase your likelihood of gaining fat while making it difficult for your body to get into ketosis.
With all of the confusing marketing terms like “low-carb,” “low-sugar,” “natural,” etc. it is hard to tell what drinks are actually keto-friendly and what drinks are just made to capitalize off of current market trends. For this reason, we decided to put together a definitive guide to what drinks you can consume and what drinks you should avoid on the ketogenic diet.
What Should You Drink on Keto?
Regardless of what diet you are on, your primary beverages should be zero-calorie, simple drinks like water, coffee, tea, and sparkling water.
Here’s a simplified list of the many keto-friendly drink options you can choose from:
- Water. When in doubt, drink water. Don’t like drinking plain water? Try using water enhancers, infusing it with herbs, or adding some lemon juice.
- Sparkling Water. These are bubbly, zero calorie beverages that you can either drink plain or with some subtle fruity flavors.
- Coffee and Tea. Need a little energy boost or a hot beverage in the morning? Drink some tea or coffee. Just don’t add any sugar or order any fancy sugar-ridden drinks at your local coffee shop.
- Diet Soda, Caffiene Free. Like soda, but without the sugar and the calories.
- Juice Alternatives. There are also some low-calorie and zero calorie drinks like Powerade Zero and Vitamin Water Zero that taste good and hydrate you without the extra sugar. Just make sure you read the labels of any tasty low-calorie drink you buy because they may have added sugars.
- Low-Carb Dairy Products and Dairy Alternatives. Try using heavy cream or a dairy alternative like unsweetened coconut milk or almond milk instead.
- Energy Drinks. Most energy drinks are packed with more sugar than soda, but there are many low-carb and zero carb energy drinks on the market. However, just because it says “low-carb” on the container doesn’t mean that it will fit within your daily carb limit. Always read labels carefully, especially when you are purchasing energy drinks.
- Keto Smoothies. Even though fruit is generally high in carbs and not recommended on the ketogenic diet, you can still make delicious, low-carb smoothies. All you need is some low-carb produce like berries and spinach, natural flavorings, low-carb nut milk, and plenty of fat from avocados, egg yolks, MCT oil, and/or high-fat yogurt.
- Keto-Friendly Alcohol. Hard liquor, light beer, and unsweetened wines are some alcoholic beverages that you can enjoy on the ketogenic diet. Don’t forget, however, that alcohol is poisonous to the body, so it is best to consume these drinks in moderation.
Coke Zero Sugar Nutrition: Is It Keto-Friendly?
Coca Cola is a staple in most of our everyday lives, but when being on the keto diet regular Coke was simply not an option. It is packed with sugar, and as we all know it, Coca Cola is far from healthy. That’s why when Coca Cola came out with the sugar-free option many were intrigued, especially the keto community.
To find out everything you need to know about Coke Zero Sugar, keep on reading!
What is Coke Zero?
Nearly four years ago, Coke Zero changed its name to Coke Zero Sugar. The Coca-Cola website tells us what has changed in the recipe.
Just like Coke Zero, Coke Zero Sugar is still sweetened by the artificial sweeteners aspartame and acesulfame potassium. The blend of natural flavors, which are unique to Coca-Cola, is still the same so the ingredient list on the nutrition facts panel on cans and bottles has not changed.
Or simply, the Coca Cola manufacturers have made a great tasting Coke Zero which the consumers love and enjoy almost as much as regular Coke.
Generally speaking, Coke Zero Sugar is still a soda. So there are still almost the same ingredients found in it, as in regular carbonated drinks. The main difference lies in what sweeteners are used in the different beverages.
In Coca-Cola’s products facts website, it is stated that Coke Zero Sugar is a zero-sugar and zero-calorie cola. With the use of aspartame as one of the main sweeteners in this product, Coca-Cola claims that in comparison to regular sugar, it cannot cause hunger episodes and weight gain.
Ingredients and Sweetener
The ingredients of Coke Zero Sugar include carbonated water, caramel color, phosphoric acid, aspartame, potassium benzoate, natural flavors, potassium citrate, acesulfame potassium, and caffeine.
The artificial sweeteners that are used in Coke Zero Sugar are aspartame and acesulfame potassium. The use of sugar substitutes such as artificial sweeteners is confirmed as safe by the US FDA.
Low sugar and zero-sugar beverages are gaining more in popularity because as we all know sugar is not considered a healthy food. That’s why the Coke Zero sugar was made by Coca Cola. Its prime cause is to attract and satisfy more people who are on low-carb, sugar-free and keto diets.
What are aspartame and acesulfame potassium?
Aspartame is a low-calorie sweetener made from two amino acids: aspartic acid and phenylalanine. It is one of the most researched ingredients today with more than 200 studies confirming its safety.
However, foods containing phenylalanine, as one of aspartame’s compounds, should be avoided by people born with Phenylketonuria (PKU), a rare genetic disorder, because their bodies cannot break it down and that results in phenylalanine build-up in the body. (*)
Acesulfame potassium is a low-calorie sweetener that is 200 times sweeter than sugar. The US FDA and other regulatory authorities worldwide have concluded that acesulfame potassium is safe for use in foods and beverages.
Are aspartame and acesulfame potassium keto-approved?
Both aspartame and acesulfame potassium in a serving size of Coke Zero sugar are found to have 0 calories and 0 grams of carbs.
The artificial sweeteners aspartame and acesulfame potassium are generally okay for people on a low-carb diet and non-strict keto diet. However, those on a strict keto diet may prefer a more natural way of adding sweetness to their food or drinks, so aspartame and acesulfame potassium are not recommended.
Examples of keto-friendly sweeteners are erythritol, monk fruit or stevia, which are low GI natural sweeteners or sugar alcohol sweeteners.
Photo by DenisMArt/depositphotos
Coke Zero Flavors and Nutrition Facts
There are four Coke Zero Sugar Flavors out in the market: Original, Cherry, Vanilla and Orange Vanilla.
One can is a serving size, which contains 12 fl oz.
|Coke Zero Flavor||Calories||Total Fat||Sodium||Total Carbs||Protein||Potassium||Caffeine|
Based on the table, Coke Zero Sugar contains zero calories meaning 0 total fat, 0 carbs, and 0 protein.
However, this beverage contains 40mg of sodium in Original, Cherry and Vanilla flavors; 35mg of sodium in Orange Vanilla. It also has an insignificant potassium content. Lastly, Coke Zero carries caffeine in it.
Coke Zero Sugar contains zero calories and zero carbs. It also contains sodium, potassium, and caffeine.
There are also other packaging that consumers must be aware of in case the in-can Coke Zero Sugar is not available.
|Coke Zero Flavor||12 fl oz can||7.5 fl oz can||8 fl oz bottle||8.5 fl oz bottle||16 fl oz can||20 fl ozbottle||24 fl ozbottle||1.25 Lbottle||2L bottle||Fountain||Freestyle|
There are eleven packaging sizes Coke Zero Sugar has. Take note that the serving size is 12 fl oz so that you can be guided in consumption.
Is Diet Coke The Same As Coke Zero?
Diet Coke and Coke Zero Sugar do share similar ingredients. The difference is that Coke Zero Sugar contains more phosphoric acid than Diet Coke. This is because, in their ingredients list, Coke Zero sugar lists phosphoric acid higher in the rank of order compared to Diet Coke.
To elaborate on that, the US Department of Health has a rule that requires the order of the ingredients listed on the label of the product to be arranged according to decreasing quantity. (*)
Will diet coke kick me out of ketosis?
Diet coke has zero carbs and zero calories so it is not likely to kick you out of ketosis.
What is phosphoric acid?
In carbonated beverages, phosphoric acid is used to add tartness. It contains phosphorus, which is an essential nutrient and major component of the bones. It is added in small amounts and it is regulated by the US FDA.
Is Coke Zero Healthy?
If Coke Zero Sugar is consumed in moderation and under close control, then it shouldn’t be a problem to one’s health.
Is Coke Zero Keto-friendly?
Coke Zero Sugar is okay for a low-carb diet since it’s sugar content is 0 therefore it is technically keto-friendly. That being said, Coke Zero Sugar contains artificial sweeteners, so if you follow a strict keto diet, then you should avoid it and try to look for a more naturally sweetened drink.
Where to Buy?
Coke Zero Sugar products can be bought at the Coca-Cola Store, most grocery stores, online on Amazon.com and Peapod.
Coke Zero Sugar can be considered keto-friendly since its carb content is 0, but it is not recommended for people who are on a strict keto diet or people who are allergic to artificial sweeteners.
More keto beverages:
Will Diet Coke Kick Me Out of Ketosis?
Diet Coke and Ketosis:
Keeping a healthy lifestyle can be challenging. And starting
a new diet is even harder. On the keto
diet, staying in ketosis is key. A keto
diet is stringent, and finding a keto-friendly drink that still quenches your
thirst can be difficult. Looking at many
zero-calorie options, it is hard to determine which low-calorie option is best
Diet coke will not kick you out of ketosis. The key is making sure that the diet
beverage you are consuming is not only zero calories but low carb as well. Calories
are not necessarily the main thing you want to pay attention to when
maintaining a keto diet. Net carbs are
one of the most important things to key an eye on.
It is important to monitor your intake while on the keto
diet. There are many factors to
consider. Mainly, you want to make sure
that your body stays in ketosis (fat-burning mode).
Keto is a lot less
restrictive than you think, and it all comes down to keeping track of what you
eat and making sure you do not consume too many carbohydrates.
Coke Keto Friendly?
Diet Coke, and many other diet or low-calorie drinks, are
keto-friendly. The key to staying in ketosis is limiting your carbohydrate intake to
between 20-50 net grams a
day. There is a huge difference
between normal carbohydrate levels and net carbohydrate levels. Our bodies need carbs. They cannot run without them. Keeping in the above-mentioned range will
optimize fat burning with little effort.
Calculate net carbs:
To calculate the net carbs for a certain food, you would
take the total carbs listed on the nutrition label and subtract the total
amount of fiber from the listed carbs.
That number will be your total net carbs. For
example: Carbs 6; fiber 3 = 3 total
net carbs. Once you get this down.
Determining what you can and cannot consume while on the keto diet will become
much easier. It is all about the
Relationship Between Diet Coke and Ketosis
When you consume anything, it is processed by your pancreas,
which then produces insulin and ketones.
After you eat, your pancreas produces more insulin, and in turn, it
starts to hold your fat in storage.
When you are not eating, it does the opposite, and insulin
is not being produced, and your body goes into fat-burning mode. So, the more insulin you create, the higher
chance you have to gain weight. Some sweeteners used in diet sodas can cause
your body to produce insulin.
Insulin monitors the release of glucose and ketones into
your bloodstream as well. Glucose is
used much like fuel. When you are not
eating, the glucose in your blood reduces to a healthy and optimal level, and
then begins to use your fat store as fuel and starts burning fat.
The artificial sweeteners in diet coke or any diet soda can
inadvertently cause a spike in your insulin, disrupting the entire fat burning
process. It is not common, and the occasional diet coke will not kick you out
of ketosis, but this should be that—an occasional beverage.
Alternative Beverage for a Keto-Friendly Diet
There are SO many beverages that are keto-friendly. Once you know the science behind the keto
diet, determining what you can and should not consume becomes much easier. Here is a quick list of beverages that are
- Vitamin water zero
- Powerade zero
- Sparkling water
- Any diet or zero-calorie sodas (in
- Unsweetened tea
- Coffee – unsweetened or with
calorie and carb friendly additives
- Low or zero carb energy drinks
- Flavored water (crystal light,
These are just a generalization of what you can and cannot
consume while maintaining ketosis. The
best and number one drink will always be water.
But sometimes, we need a bit more, and water just does not cut it. That is where this list comes in. If you had a long day and need something a bit
stronger, there are a few ‘keto-friendly’ alcoholic drinks as well!
Coke Good or Bad for Your Health?
When switching from regular soda to diet, you are giving up
about 150-ish calories per can. That is
a lot of empty calories! A diet soda a day or two is not necessarily healthy or
unhealthy. It is a better alternative
than regular soda, that is for sure. At
this point, no health studies are showing that it is bad for you.
Diet soda does correlate with slight weight gain over time,
but again. Nothing linking it to any serious health issues. Diet sodas overall are not healthy
Most sources would
consider diet soda unhealthy. Not only
are the ingredients in a diet soda not good for your body, but the ‘fake sugar’
can also cause hunger. So, on top of
putting chemicals into your body, these chemicals will make you want to consume
more calories/carbs. So essentially, you
end up replacing the calories you would consume with a soda with a snack.
How Much Diet Coke Is Too Much?
Moderation is key. You
can have too much of a good thing. The
same goes for diet coke. Overall, any
diet drink is ok in moderation, but are not good as a regular staple in your
The point of a keto diet is not
only to burn fat and become lean and healthy, but also a complete lifestyle
change. It is a change to keep yourself
healthy and well. Any kind of soft drink
is not necessarily healthy.
Being on the keto diet, you need to maintain a lot of
different levels. Drinking a large
amount of diet soda can have negative health effects over time. A certain amount will not necessarily kick
you out of ketosis, but it is not necessarily a good idea to drink it all day,
or every day for that matter. Do not forget to keep in mind your end goal.
Some Interesting Facts About Diet Coke
Often, we do not know a ton about the food or beverages that
we consume. Knowing what we put in our
bodies is important and something we should be mindful of. Here are a few interesting facts and
statistics you may have not known about diet coke:
- Because diet coke lacks real
sugar, it causes your body to crave real sugar.
- Artificial sweeteners in coke can
trigger insulin production and can cause your body to go into fat storage mode,
creating the opposite effect most people want from drinking a diet soda
- Some diet sodas are made with 2%
of your daily sodium and potassium intake.
- The recipe for diet coke is a
completely different recipe from regular coke.
They do not alter the recipe but use a different one altogether
- The artificial sweeteners in diet
soda are known to cause headaches
While diet coke may taste good, there are a few things to
keep in mind when consuming the beverage.
As noted above, there are other alternatives that may be a better
Keto diet drinks:
Diet coke, coke
zero, diet Pepsi – all these drinks are keto-friendly. Although they will not kick you out of
ketosis, they are not healthy to consume all day or long term. At times they are good for a ‘guilty
Diet soda can be a good substitute for regular soda or to satisfy a
sweet craving. Although it should not
become a normal staple in your diet. Overall,
most healthcare providers will warn that diet soda, even with no calories, are
worse than regular sodas.
90,000 everything you need to know about the most popular nutritional strategy
A common problem faced by many girls. Spoiler – it needs to be addressed as a whole. All methods are simple – read the material and choose your own.
The human body contains about 60% water, which is important for all biological processes. It is recommended to consume a sufficient volume of liquid every day – about 2.0-2.5 liters. But many people note water retention, due to which weight increases, edema occurs.We give detailed instructions on how to remove fluid from the body quickly.
Swelling or excess water: what’s the difference
Correcting body weight by removing excess fluid is necessary for professional athletes and bodybuilders who need to match a certain weight category or improve their appearance.
Excessive water retention leading to edema is another problem. Although they are harmless in most cases, persistent swelling can be a symptom of serious medical conditions such as heart, liver or kidney disease.Women experience fluid retention during the luteal phase of the menstrual cycle and during pregnancy.
Our material contains tips for healthy people and athletes. If you have severe swelling in your feet or hands, see your doctor. It is important to exclude kidney pathologies and serious endocrine metabolic diseases.
1. Regular exercise
This is one of the best ways to lose weight quickly and safely. Any form of exercise increases sweating, which means the body loses water.Average fluid loss during one hour of training is 0.5-2 liters per hour, depending on the temperature in the gym and clothes. During exercise, the body also transfers water to the muscles. It helps to reduce the amount of fluid under the skin, improving the appearance and eliminating puffiness (swelling of the subcutaneous tissue).
Taking care of how to remove excess fluid from the body, we must not forget about adequate water intake during exercise. Failure to do so may result in severe dehydration and impairment of well-being.The sauna helps to increase the loss of moisture and eliminate puffiness. It activates perspiration with the loss of fluid through the skin. If you go to the sauna after exercise, the effect will increase.
2. Adequate sleep
Scientists have proven that proper sleep is important for metabolism, along with physical activity and diet. During sleep, the sympathetic nervous system activates the kidneys, which regulate the amount of sodium and fluid in the tissues.
Adequate sleep regulates fluid levels and reduces water retention in the subcutaneous tissue.On average, you need to sleep about 7-9 hours a day.
3. Stress Reduction
Constant stress increases the concentration of the hormone cortisol in the blood plasma. One of its effects is water retention in tissues, which provokes swelling. This is because the stress hormone stimulates the activity of ADH (antidiuretic hormone), which retains fluids. The basis of ADH work is signals to the kidneys about the retention of salts, which automatically provokes a retention – less urine is excreted, water remains in the tissues and subcutaneous tissue.
Eliminating stress helps to normalize the work of ADH, relieves its negative effects on the kidneys, allowing more active urine production, removing excess moisture.
4. Elimination of electrolyte imbalance
If the body does not get enough electrolytes – ions that have an electrical charge, fluid imbalance is possible. Positive ions are especially important – potassium, magnesium and sodium, negative chlorine. If the concentration of electrolytes in plasma or cells increases sharply, decreases, this provokes a violation of the fluid flow.Edema inside the cells or in the intercellular space is possible.
How to remove water from the body with edema, if the reason is the imbalance of ions
It is important to correlate salt intake with fluid intake, if a lot of moisture is supplied, respectively, more salt is needed, and vice versa.
When playing sports, living in a hot climate where the air humidity is high, it is necessary to consume additional portions of electrolytes to replenish the loss of salts during perspiration.
If a person consumes a lot of salt from food or supplements, they should drink enough water. Otherwise, the salt will attract, retain fluid and provoke swelling.
5. Adjustment of salt intake
Table salt is sodium ions (positive) with chlorine ions (negative). In the body, salt dissolves, breaking down into ions. It determines the level of water retention in tissues. Lack of sodium in plasma, intercellular fluid and cells, or its excess, leads to metabolic disorders, provoking water retention in the body or its active removal by the kidneys.
The high salt content of processed foods, junk food, or regular meals tends to cause excess moisture retention in the subcutaneous tissue, leading to swelling. The effect is especially pronounced against the background of insufficient intake of ordinary drinking water and a lack of physical activity. The swelling is worse if the person drinks sugary sodas instead, which stimulate the feeling of thirst.
How to remove fluid from the body in this case
To a large extent, the severity of edema depends on water consumption and the volume of circulating blood.Swelling usually occurs when a person drinks more liquid, or, conversely, much less than usual. Therefore, you need to adhere to the average consumption of drinks every day, adjusted for your own feelings and air temperature.
6. Taking an additional portion of magnesium
Another key mineral needed to maintain fluid balance in the body. It not only regulates the volume of water in the plasma or intercellular fluid, but also normalizes the functioning of the nervous system, the transmission of impulses between cells.In the human body, magnesium is involved in 600 different metabolic processes, reducing body weight and the severity of PMS in women, relieving stress.
It actively interacts with sodium and potassium, controlling the filtration of fluid by the kidneys and its re-uptake (reabsorption) under conditions of dehydration. Supplemental magnesium helps in weight control by dehydrating and suppressing stress responses.
7. Intake of dandelion extract
Common dandelions are a medicinal plant that has a natural diuretic effect.Infusions and decoctions of dandelion root are used at home to introduce excess moisture to reduce the severity of edema.
The active substances in the broth signal the kidneys to more actively filter water and salts, increasing the volume of urine excreted. Over the next 5 hours, the work of the renal glomeruli increases with filtration of more urine. It is important to consult with your doctor first. There are certain limitations – pathologies of the kidneys, heart or liver.
8. Consumption of more ordinary water
This helps eliminate fluid retention in tissues and cells. The body strives for an ideal balance – optimal intake and excretion. If a person is constantly suffering from dehydration, the body will regularly turn on mechanisms for fluid retention so that metabolic processes do not stop.
If a person achieves an optimal balance, the body actively removes excess water through the kidneys and through the skin, which eliminates swelling and prevents their appearance.Drinking enough water is not limited to preventing edema. This is necessary to activate the breakdown of fat and full brain function.
Landmark – thirst . It is important to drink a few sips of plain water every time you feel like drinking, but you don’t need to drink 1-2 glasses at a time. In hot weather or during exercise, fluid consumption increases.
Another landmark is urine color .If it is pale yellow in color, transparent, it means that the body receives the optimal volume of water, the tissues are fully moisturized.
9. Consumption of selected healthy foods
The easiest way to remove water from the body for weight loss is to eat more products that regulate fluid balance (especially rich in potassium) . This mineral stimulates the kidneys to excrete excess sodium, and with it – water.
Magnesium supplements or products with a substance help in the fight against edema:
dark green leafy vegetables;
nuts and whole grains.
There are a number of herbal 90,090 products with a mild diuretic effect:
Although fluid retention does not cause bloating or discomfort, restricting consumption of foods that cause flatulence is beneficial for edema as well. The hazardous group includes highly processed foods with a sufficient fiber content, beans and dairy products (with lactose). It is worth choosing foods with a low FODMAP content for a while to assess the effect.
10. Decrease in the amount of carbohydrates
Another option is how to remove excess water from the body. Simple sugars are stored in the muscles and liver as glycogen, which also retains water in the tissues. For every gram of glycogen in the body, there are 3-4 grams of water. This explains why people immediately lose weight when they switch to a low-carb diet that decreases glycogen stores.
Carbohydrates also stimulate an increase in insulin levels, which increases sodium retention and water reabsorption in the kidneys.Low-carb diets lead to lower insulin levels and the introduction of excess sodium and water by the kidneys. Try changing your carbohydrate intake and see how the swelling decreases.
11. Taking caffeinated supplements or tea and coffee
An easy way to quickly flush water out of your body is with caffeine and drinks containing caffeine, for example. They have a diuretic effect.
In one study, participants were offered a glass of water with or without caffeine at doses of 4.5 mg per kg of body weight.When drinking caffeine with water, the participants’ urine volume increased significantly. That said, although caffeine has a mild diuretic effect, it does not cause dehydration.
12. Changing habits
One of the best lifestyle changes you can make is to reduce your intake of processed foods and excessive salt intake.
You cannot sit still for a long time – this can reduce blood circulation.Physical activity improves it and helps to get rid of excess water.
Some medications can also cause water retention, so it’s worth consulting your doctor if you’re concerned.
While it’s not directly related to water retention, it’s worth evaluating nutrition to make sure it doesn’t cause digestive problems or bloating.
Excess or inadequate intake of water, alcohol, minerals, caffeine, and salt can cause delays.
Taking pills with a diuretic effect is prohibited without the permission of a doctor.
90,000 8 Common Keto Diet Mistakes That Prevent Weight Loss
Anyone who has tried the ketogenic diet can attest that getting started is not as difficult as sticking to it correctly. After all, your food should strike a balance between low carb, moderate protein, and high fat in order to maintain a gentle fat-burning state known as ketosis.If you don’t get it right, you might ask, “Why am I not losing weight on keto?”
Like many other good things in life, your investment will bring rewarding results and help you succeed. And in the realm of the keto diet, it’s all too easy to fall into common mistakes when you can enjoy fatty foods like cheese, almond butter, and avocados that can ultimately prevent you from losing weight – one of the main goals people set when they switching to a keto diet.
To help clear up some of the confusion surrounding this widely popular dietary trend, we spoke with Dr. Anthony Gustin, DC, MS, Founder and CEO of Perfect Keto.
Keep these eight common mistakes below in mind if you are not losing weight on a keto diet or noticing the brain-stimulating and invigorating effects of ketosis.
You eat (or drink) too many inflammatory foods.
Dr. Gustin tells us that the top seven foods that cause inflammation include: sugar, refined grains, vegetable oils, conventionally grown meats, processed meats, artificial food colors and colors, and excessive alcohol consumption.
Maintaining ketosis and overall health requires you to focus your diet on whole foods rather than processed foods, a habit that will also help reduce unhealthy food cravings and help you lose weight.
‘Choose healthy, keto-friendly snacks over chips and crackers and make deliciously fatty macadamia nut bombs to satisfy your sweet tooth,’ suggests Gustin. “Choose unsweetened coffee, tea and water over sodas, sports drinks and cocktails. Add more leafy greens, oily fish, and other healthy foods to your diet to help fight inflammation. ‘
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You don’t have to worry about food preparation.
As Benjamin Franklin once said, “If the plan fails to plan, it will lead to failure” – a cliché that is most relevant to the keto diet. One of the important lessons I learned after switching to keto was that cooking is the key to staying on track.
Without proper food preparation, you may end up choosing foods that are not keto, which can bring your body out of ketosis, and these cheat meals may be one of the reasons you are not losing weight on keto.Since most of us don’t have time to scour the half-mile radius of our office trying to find keto-friendly food, pre-cooking your meals will save you time, money, and miss the chance.
You are not getting enough vitamins and minerals.
“By noting which micronutrients are typically missing from the ketogenic diet, you can adjust your keto diet plan accordingly to fill in the gaps,” says Gustin. During the first two weeks of switching to keto, your body flushes out important electrolyte minerals – sodium, calcium, potassium, and magnesium – due to the diuretic effect that follows the elimination of carbohydrates.
As your body releases water along with essential electrolytes, you need to replenish micronutrient stores. “Avoid eating calories from foods that contain little or no micronutrients,” says Gustin. “If you include green leafy vegetables with grass-fed meats and avoid processed foods, you should be getting all the nutrients your body needs to thrive.”Without these electrolytes in your system, you can become dehydrated, which can lead to the restoration of lost water weight.
RELATED : The Best And Worst Supplements For The Keto Diet
You Save On Getting The Right Sleep.
Research shows that not getting 7-9 hours of sleep each night can trigger the release of stress hormones. cortisol to spike, increased cravings and hunger the next day, which could potentially bring you out of ketosis. If you’re not meeting your sleep requirements, Gustin recommends reducing your sleep by half an hour each night until you reach your sleep goal.
“Sleeping in a relatively cool room (about 65 degrees) along with a dark room will help you fall asleep more often with deep, restorative sleep. If you have trouble sleeping, adding natural sleeping pills like melatonin can work wonders as well. ”
There are artificial sweeteners in your diet.
Photo by Sean Locke / Shutterstock
“Just because diet soda is calorie-free doesn’t mean it fits into your ketogenic diet,” Gustin reminds us.“There are several sugar substitutes in diet sodas that can signal your body that a lot of sugar is entering the body. This can lead to high blood sugar levels. Plus, when you load in zero calorie sweeteners, you only increase your cravings for sweets and drinks in the future, which can lead to weight gain.
‘Instead of diet soda, soda can be a great alternative without unnecessary sugar substitutes, Gustin recommends.
You are ignoring hidden sources of carbohydrates.
Probably the most difficult aspect of going keto is keeping your carb intake low. This is why Gastin reminds us to be wary of the hidden carbs in certain foods that may seem keto-friendly but actually contain sugar.
Examples of keto foods with hidden carbohydrates include: chicken wings with barbecue or buffalo sauce, breaded meat, milk, most fruits (blueberries can also be used in small amounts), low-fat foods such as yogurt.
“A general rule of thumb is to consume 20 to 30 grams of net carbs per day. If you exercise more often, you can overcome the upper threshold and still remain in ketosis. You can also calculate your net carbs on MyFitnessPal, Gustin suggests.
You are not eating enough vegetables.
Mantra Media / Unsplash
Avoid carbohydrates while on keto there is one major drawback: you’re probably not getting enough gut-friendly fiber.
To keep things going, Gustin recommends eating keto-friendly, nutrient-rich, non-starchy, high-fiber vegetables such as kale, broccoli, cauliflower, spinach, kale and Brussels sprouts.
If you are the type of person who likes to feel physically full after a meal, it is important to include a large amount of these low-calorie vegetables in your diet so that you do not eat the whole packet of macadamia nuts in one meal.sitting. This mistake is one of the most common reasons why you don’t lose weight on keto.
You are not eating enough protein.
Contrary to popular belief, eating too much protein won’t actually get you out of ketosis. Gastin reassures that protein loading during the keto diet cannot trigger gluconeogenesis (GNG), the metabolic process that produces glucose from non-carbohydrate foods and puts you back into glucose-burning mode.
Bottom line: Don’t get hung up on protein macros on keto – eating a lot of protein isn’t enough to increase the very stable rate of gluconeogenesis, and your body prefers to use lactate over amino acids anyway, ”says Gastin. “Next time, if you want, feel free to eat too much meat. You will most likely remain in ketosis without any problems. ” To stick to the keto diet when you’re on the go, you should really eat these 22 best keto weight loss snacks.
90,000 Swelling with the Ducan diet
Reviews on the diet of French nutritionist Pierre Ducan
Numerous admiring reviews say that the Ducan diet is not only popular, but is actually very effective for weight loss and gives outstanding results. Since the publication of the book “I Can’t Lose Weight”, hundreds of thousands of people have gone through a weight loss course on this diet.
Like all low-carb diets, Pierre Ducant’s diet has its own advantages and disadvantages.
Pierre Ducan’s diet – reviews of nutritionists.
The advantages of the diet include its effectiveness. Weight on a diet goes away quickly and in a short time you can lose the maximum amount of kilograms.
It is very important that the diet is designed for a long period and allows not only to lose the maximum amount of kilograms, but also to stabilize the results achieved. In addition, the duration of the diet can significantly improve metabolic processes in the body, and this is one of the foundations of maintaining the desired weight.
The advantage of the diet is the careful selection of products during each phase of weight loss. So, if in many carbohydrate-free diets it is allowed to eat any protein products, the Ducan diet mainly uses diet meals.
Ducan’s diet is quite satisfying and well tolerated (excluding the Attack phase). The range of products is varied and most of the days you will not experience the excruciating feeling of hunger.
The disadvantages of the diet are almost the same as for most diets with a restriction of carbohydrates and a predominance of the protein type of diet.
This is a tendency to constipation, especially in the Attack phase. To avoid this, you need to drink more pure water and use lettuce leaves at the first stage with each protein meal.
Another disadvantage of the diet is limiting the intake of fatty foods. As you know, a balanced diet with respect to fats is very important for our health. Fats are essential for our skin, hair and heart. It is important to eat the right fats, such as fish and vegetable fats – the best is olive oil.Adding a few tablespoons of olive oil or fish oil capsules to food completely eliminates this deficiency in the diet.
In the first phases of the diet, there is a lack of vitamin in the menu. Therefore, it will not be superfluous to add a multivitamin complex.
Ducan’s protein diet leads to increased production of ketones, which can be dangerous for people with kidney disease. It is also not recommended to use a diet for severe chronic diseases of the heart, blood vessels, liver. In any case, before using this diet, you should consult with your doctor
Ducan Diet – reviews and results of celebrities.
Perhaps the best tip and recommendation for this popular diet is Kate Middleton’s weight loss before the wedding. When the public learned that it was on the Ducan’s diet that the future princess was losing weight before the wedding, the popularity of the diet reached its climax, and the circulation of the book “I Can’t Lose Weight” reached 10 million copies.
Stars such as Jennifer Lopez, Cheryl Cole, Jessica Szohr have successfully lost weight on Pierre Ducan’s diet. Their great looks are the best reference for this diet.
Reviews and results from readers.
In our country, the Ducan diet is one of the most popular. Tens of thousands of people are successfully losing weight according to his method. Here are just a few of the many reviews from forums and social networks.
I am 4 O years old. About three years ago, my weight was 89 kg. I experienced Dr. Ducan’s diet on myself and I am completely satisfied with the result. To be honest, I’m still in the process, but the results are still tangible. And most importantly, there are no difficulties.There is no depressing feeling of hunger and the dream of eating to the full when the diet is over. For a month I lost 11 kg, I need to lose the same amount. I told all my friends and relatives about this diet, some of them also got down to business.
The diet reminds me very much of the famous Kremlin diet. I lost 6 kg in 2 weeks. Very good result, I continue to use it. Unlike the Kremlin, they do not suffer from constipation, and they feel good.
My friend and I lost weight together from mid-October to about the beginning of December, that is, a month and a half, during which time we lost 12-13 kg each.For example, my abdominal girth has decreased by 18 cm, everything else – accordingly. We, of course, broke our diet, including sometimes drinking alcohol, in general, we endured more or less strictly for a month, then another 2 weeks not strictly. Then various holidays began, besides, the fuse went away due to very quick results – we threw off almost 8 kg only in the first ten days of the attack. Oddly enough, quick successes are significantly relaxing) Since then, it has not been possible to return to a diet, only sometimes each of us sits on protein days, when from 1 to 2.5 kg of weight goes away per day.In short, we eat almost everything and do not get fat back. Although, of course, they have become much more picky in food. Good luck to all! I advise you to a diet, take your time and effort!
Over the course of the next year, I lost 35 kg and I have only 8 kg left to my real weight. I still can’t believe it! Everything was against me, but despite this, at my age I became the person I always dreamed of becoming: healthy, happy, cheerful. Who would have thought?
I was on a diet from March 2011 to October, I threw off 26 kg in phase 2, 3 kg for the first in 5 days.Now I have already passed the third stage in the fourth. This is great. Weight from 87 to 57, I have been keeping it since January 2012, and believe me, you will succeed. Now my eating habits are like at stage 3, only some holidays happen. But I feel some kind of limitations, I’m used to liking it.
© Nika Sestrinskaya – specially for dieta-da.ru
Why are doctors against it? Side Effects of the Ducan Diet
Could such a popular diet be so harmful? Let’s take a closer look at the reasons for such a negative attitude of doctors.
In the Ducan diet, protein food can be consumed without restriction, so that you will not experience hunger in the literal sense of the word. And the appetite will decrease significantly. But no one said that you would feel good. Weakness, absent-mindedness, dizziness, depression, very frequent occurrences when following the Ducan diet.
Why? It’s simple. For the proper functioning of the human body, both proteins and fats and carbohydrates are needed. None of these components are superfluous.And Ducan’s diet is, first of all, a protein diet, in which carbohydrates and fats are very limited.
And limiting carbohydrates and fats below a reasonable limit will not be beneficial.
Why is a protein diet bad?
Firstly, by the fact that metabolism is disturbed and, together with fat, the body breaks down muscles (the heart is also a muscle).
Secondly, without carbohydrates, the body cannot completely break down fat, and ketone (or acetone) bodies will accumulate in your blood, which can result in metabolic acidosis and acetone poisoning.Therefore, it is vital to drink 2 liters of water a day. But they also do not guarantee normal kidney function. Most of those who have been on the Ducan diet complain of pain in the kidneys and the smell of acetone from the mouth.
Thirdly, carbohydrates are necessary for the regulation of the functioning of nerve tissues, and are the only source of energy for the brain. The human brain consumes about 100 grams. (380 kcal) pure glucose per day.
Fourth. Lack of fat in the diet will lead to a variety of negative consequences.Fat, whatever Ducan says, is necessary for the normal functioning of the human body. Fat plays an important role in water metabolism, it is part of the cell membranes, it is part of the surfactant that covers the walls of the lung alveoli, and so on. The role of fat in our body can be talked about endlessly. But it is worth mentioning at least one more important detail – recent studies prove that a lack of fat in the diet increases the risk of neurodegenerative diseases such as Alzheimer’s disease tenfold.
And lastly, the lack of the required amount of dietary fiber provokes chronic constipation, bad breath. The skin becomes pale and dull. Therefore, bran, silicone oil and physical activity are essential.
However, neither 2 liters of water a day, nor bran, nor silicone oil, nor even physical activity completely compensate for the negative side effects of the Ducan diet, and bad breath and constipation will not go anywhere.
Of course, if you are young and absolutely healthy, it will not cause irreparable harm to your health, but if you are an ordinary person with not the best health, you should use less radical methods for losing weight.
Start by cutting your carbohydrate intake in half, walking for half an hour every day, and doing Pilates or yoga twice a week.
If the above does not apply to you or does not scare you, you can take a free test on the Ducan diet and go to the details.
Basic principles of the Ducan diet: stages “Attack”, “Cruise”, “Consolidation”, “Stabilization”.
Also on the topic:
Real reviews about the Ducan diet
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Answers to questions
I had continuous side effects and no weight loss.
What do you think about this? After this diet my sugar dropped and all the side effects on my face….
During the Attack, my head was spinning, I felt sick, my weight dropped quite a bit, on the Cruise my kidneys became very sick, I had to quit. Minus 6 kilograms, + healed the kidneys.
Anna Andreevna #
Girls, what kind of diet is possible for diabetes? I have searched the entire Internet, and I do not understand anything. An urgent need to lose weight, and all good diets with side effects are either on the kidneys, or are generally prohibited in diabetes.
System minus 60 Ekaterina Mirimanova
Laura Laimme #
Diabetes? You’re probably kidding. It is categorically impossible to do such nonsense.
Laura Laimme, do you even know about the system? What is it about it that is categorically impossible with diabetes? Everyone can stop eating after 6, and eat sweet in the morning.
Laura Laimme #
Unfortunately, I know much more about the so-called “Mirimanova system” than I would like.Girls who have lost weight on this system periodically turn to me for therapeutic diets. That is, first, of course, they turn to doctors – a hepatologist, a gastroenterologist, and then to me. Among the people who followed this “system”, the number of people suffering from calculous cholecystitis or having undergone surgery to remove the gallbladder is an order of magnitude higher than with any other diets.
In general, if Mirimanova helped you lose weight, why are you interested in the Ducan diet?;)
Googled to find contraindications for the Ducan diet, i.e.Because one friend decided to get hooked on her in order to quickly get herself in shape before resting, and she has hypertension. The system really helps me lose weight, I’m still in the process. How many diets I have tried before … The system is not the most “stressful”, and most importantly, if you want to eat something, then in the morning everything is possible. Because if something is impossible, but you still want to, then sooner or later, under strict restrictions, you break down. I know from myself.
Mine 60 system has no contraindications at all.This is not a diet, but a nutritional system.
Laura Laimme #
If something suits you, a healthy person, there is no need to generalize. In diabetes, the qualitative composition of food and the quantitative and nutritional schedule are of great importance. The brainchild of Mirimanova does not take into account any of these points.
I had type 2 diabetes. Invented a diet – a little from Kim Protasov .. Well, within reasonable limits. I lost 12 kg and all my diabetes pills were canceled. Gastritis, all oxalic acid disappeared.Diets for diabetes are simply recommended by doctors.
today is the 3rd day. there is nausea in the morning, fatigue, dizziness and at night all the sweets were dreamed of. could not resist ate an apple. but in general it took 2 kg in 2 days. with a height of 171 weighed 66.5. I will hold on until the last
Laura Laimme #
The main thing is, do not be too persistent. If any more serious side effects appear, it is best to discontinue the diet. Moreover, you already do not have excess weight. Or is there some goal to which you need to lose weight?
before the birth was 59, so I want to return to the original.there are no side effects now
Laura Laimme #
Oh, you were even super graceful. In general, if not bad, then you can probably continue. But personally, I like the more gentle method. If you can stand Ducan, then there will be no problems at all. And in a month and a half and will be again 59 kg.
I have minus 15 kg on Dukan, but constant weakness, dizziness, digestive problems – sometimes constipation, sometimes weakens and blood in the stool appeared. Tomorrow I will go to take all possible and impossible tests.I believe that you can take some individual elements from the Ducan diet, not eat fatty foods, limit sugar and flour. For the rest – eat normally, so as not to screw up the whole body.
Laura Laimme #
I absolutely agree with you. This diet is a serious stress for the body. God willing, you will be all right with your health.
Mi la.die tadyukanasuper
totally agree! I’ve been on Dukan for a month now, I’ve been doing everything wisely, I eat fruits strictly between the apertures of food in small quantities.I lost weight by kg, but I’m in no hurry … health is more important !!!
What did the doctor advise you? I have similar symptoms – blood in my stool. I sat on a diet for 12 days. Apart from this, no problems were observed. Before the diet, I ate mainly carbohydrates (porridge, potato pellet, bread, etc.) – so I think – is the body “rebuilding” or start to worry?
Laura Laimme #
Anya, blood in the stool, this is a reason not just to start worrying, this is a reason to go to the doctor. Blood in the stool is a symptom of extremely unpleasant diseases – from anal fissure, hemorrhoids, colon polyps (scarlet blood) to gastric bleeding (dark, almost or completely clotted blood).
I lost weight from 67 kg to 59. I look super. The face is smooth, without morning edema. There was ketosis – a nasty feeling of coldness, “dementia”, bad breath. On the third week of the “cruise” blood test – cholesterol exceeded the upper norm. After 3 months of the diet, ultrasound of the internal organs – a 2 by 8 mm stone grew in the pancreas. 2 years ago it was not! And the tests were always good – I am a donor, with bad ones they are not allowed to pass! The advantages of the diet are in appearance, and the disadvantages are in the acquisition of all sorts of dangerous internal ailments.Like this. Continue your diet? I wanted to say goodbye to another 7 kg, but I don’t want pebbles, and as a result, an operation to remove them !!!
Laura Laimme #
Kisulya, thank you very much for your objective and detailed review. Usually they write about the external pluses, but somehow they are silent about the minuses. Regarding the continuation of the diet, I think stones are a serious story. Can you just adjust your diet to suit your carbohydrate needs? There is an article on the site Look, can it suit you?
Throw a link, pliz, I did not find it.
Not a very good option for losing weight. And bad breath, and weakness. There are more minuses than pluses, so that whoever does not say
Crocodile Masha #
Everyone on Dukan hurts their kidneys, even those who had been healthy BEFORE.
On the ducan for almost three years. During this time, minus 30 kg, normalization of the cycle, and the kidneys did not bother niraza.
I spent a month on DD, lost only 4 kg, although I observed it very strictly, as a result, 3 days ago, a strong attack of the gallbladder and an urgent operation (I had an LCD disease for 4 years), whoever said, that it is impossible to dukanitsya with her.
Laura Laimme #
I spoke. Get well Marinochka! Health to you!
Tell me I have gastritis in the first stage I can use this diet
Laura Laimme #
Alena, for gastrointestinal diseases, any doctor, and any sane person, will recommend you only a therapeutic diet, the so-called treatment tables M Pevzner. Specifically, for gastritis, this is diet number 1 (options a and b) and diet number 2 (options a and b). You shouldn’t risk your health.
And here I sat on this diet for chronic gastritis. The fitness diet coach did not say what is wrong with this. Now I suffer from my stomach every day. I already regret that I was on this diet ????????????
Laura Laimme #
Unfortunately, any diet with severe restrictions on any macronutrients can only be used by completely healthy people. For everyone else, optimal weight loss through therapeutic and other gentle diets.For example, such as in the “Eat Right” application. Or, you should contact a nutritionist in person to develop a diet for you.
The side effects of the Ducan diet are horrible. I had to treat my kidneys for a long time. Before that, there were no problems. Let this Ducan hiccup more often.
I didn’t have any pain on this diet, although my kidneys are sick. The diet is super.
I have chronic pyelonephritis. I have been on Dukan for 2 months.I like the diet, but I am very worried about my health. Am I a diet on Wednesday?
I have cox arthrosis of the hip joint. Can I use Ducan’s diet
Laura Laimme #
Galina, for coxarthrosis is not associated with nutrition, therefore, no diet is contraindicated with it. If you do not have any other diseases from the list given in the article, you can use the Ducan diet. However, it in itself is far from ideal, judging by the reviews that we have collected, and which are left by our visitors.You can choose something safe, such as Eating Nutrition for Weight Loss.
I have been on a diet for the third week, my health seems to be normal, but I suspect that the blood is not in order. Does anyone know how long after the transition to a normal diet, all this whale will be released from the body?
Laura Laimme #
Tatiana, I hope someone will unsubscribe, but I can only advise you one thing – to drink the same 2 liters of water a day. How long the body recovers after a diet is an individual question.
Lost weight on Dukan by almost 30 kg in 8 months. Sugar went down, so did cholesterol. I feel great, many sores have disappeared. In Dukan nutrition, the main thing is to understand whether it suits you or not.
Hello! Girls, tell me please, can sugar increase on DD? I’ve been on a diet for a month, it took 9 kg. But lately, a terrible dry mouth, dizziness, small microcracks on the mucous membrane, frequent urge to go to the toilet. Although there were no pathologies before and there were never any problems with sugar either.I drink 2-2.5 liters of water a day.
Laura Laimme #
Xenia, theoretically it shouldn’t. However, on Ducan’s website, diabetes is listed as a contraindication to diet.
Your symptoms may also be related to the kidneys.
In general, it is better to get away from sin, donate blood for sugar, and a general urine test costs a penny, but will give a definite answer.
Glucose increases at first, then everything will return to normal. This is understandable. Checked on myself.
No side effects, not even constipation.On a diet for 2 months, I lose weight, as expected, about 1-1.5 kg per week. I advise everyone, the main thing is with the mind!
Girls, I am on the Ducan diet for the 5th month, I lost 12 kg from 86, I feel good. Although she passed tests before the diet, they were not comforting, the pancreas is tense, the liver is enlarged, pyelonephritis, high blood sugar. I have read the book 2 times, I have completely figured out what is what, in the internet they write quite differently than in the book. I learned how to cook all sorts of goodies from three of his other books.I also bought a scale analyzer to monitor the process of changes in the body. At the start of the diet, I had 49% body fat (that’s a lot), 30% water (that’s very little), and 25% muscle (that’s too little). After 4 months: fat 38% (and I need up to 25%, I hope that this figure is not sunburned), water 41% (50-60 needed), muscles 29% (growing slowly, 40 needed).
Yulia, have you been tested again? Is there an improvement or vice versa? How are you feeling now?
Naturally, the indicators change.According to my own observations, I will say that the more excess weight, the less water.