When it comes to diet soda, I like to indulge in one or two a day as a way to break up the monotony of drinking only water. In addition, some studies have found that cola intake may increase your chances of developing osteoporosis. This might be a concern for those on a keto diet, as getting enough vitamin D and calcium may be a bit more challenging when following this eating pattern. Let's assume you are one of the Americans who drink the equivalent of 487 cans of soda per year and maintaining your weight with your current diet. Coke and Diet Coke are popular drinks that contain a hearty dose of caffeine, which people may embrace or want to avoid. Also, it's important to address that zero-calorie sweeteners DO NOT cause a blood sugar spike and have a glycemic index (GI) of zero. See how dumb that sounds? In particular, people may wonder whether or not consuming anything sweet, even from sugar-free sweeteners, is allowed on a ketogenic diet. It's fine to mix in a bit of soda for taste, but the best way to hydrate is by drinking plenty of water. If we quickly do the math on that, 487 cans multiplied 150 calories is just over 73,000 calories. Therefore, the only way to prevent or “knock yourself out” of ketosis is through the ingestion of enough carbohydrates to do so. Furthermore, while it offers some sodium and potassium — 2% of the Daily Value for each — there are much more nutritious sources of these necessary minerals, which are vital for proper heart function, among many other crucial functions (12). Coke Zero provides zero calories or carbs (5). © 2005-2020 Healthline Media a Red Ventures Company. While caffeine can give you an energy boost, it may dehydrate you if you consume it in large quantities. If you follow the very low carb, high fat keto diet, you may wonder whether Coke Zero can be a part of your routine. Now, a pound of fat has ~3,500 calories. This is a detailed beginner's…. Given that the goal of the keto diet is to keep your carb count low, typically between 20–50 grams per day, keeping track of your carb intake is crucial to staying in ketosis. That’s because it’s a diuretic, meaning it stimulates your need to urinate.

I liken this to what I call the abstainer vs. a moderator. If drinking sodas sweetened with “natural” sweeteners make you feel better, I love the Zevia brand of diet sodas, which uses stevia as its primary sweetener. That's because diet sodas are non-caloric beverages, meaning they have zero calories and, therefore, zero carbohydrates. Receive announcements and exclusive discounts on keto products from your Thus, while Coke Zero can occasionally provide variety as you quench your thirst on the keto diet, the optimal choice is water. 15% Off your entire order at Perfect Keto using code: AOK. However, given that frequently drinking diet soda is linked to adverse health effects, water is the best choice. On the other hand, my girlfriend is perfectly fine eating one or two spoonfuls and putting the pint back in the freezer. Ketosis is a metabolic state that can be caused by a low-carb or ketogenic diet. There has been no conclusive attribution to diet soda themselves being the culprit. By making a simple switch to diet soda (or any non-caloric beverage), and making no changes to your diet, you could potentially lose up to ~21lbs with that easy substitution. Diet Coke is one of the most popular sodas in the world, and that's good news for keto fans because its zero carb content make it keto-friendly. Healthline Media does not provide medical advice, diagnosis, or treatment. This article compares the…, Many studies show that low-carb and ketogenic diets can lead to dramatic weight loss and improve most major risk factors for heart disease and…. Our website services, content, and products are for informational purposes only. A ketogenic diet has been proven to help you lose weight and fight metabolic disease. It does so by substituting sugar with artificial sweeteners. If the sweetness of diet sodas is enough to cause you to be hungry or crave sweets, it may not be a worthwhile tradeoff. To answer that question briefly, it's no, they don't, but let me explain further. Caffeine could trigger unwanted effects like anxiety, a racing heartbeat, or difficulties sleeping among those who are more sensitive to caffeine (11). Do keep in mind that some people may be more sensitive to caffeine’s effects. While these don’t provide carbs or calories, they have been associated with negative health outcomes, such as an increased risk of diabetes and weight gain (5, 6). More specifically, The Food and Drug Administration (FDA) and European Food Standards Agency (EFSA) go through a process whereby submission of both scientific and safety data is used to determine the safety of a particular food, in addition to an acceptable daily intake (ADI).

It’s formulated to mimic the distinctive Classic Coke flavor — unlike Diet Coke, which has a unique flavor of its own. Frequently sipping on artificially sweetened soda is associated with adverse health effects, including kidney issues and the development of diabetes and metabolic syndrome (5, 14, 15, 16). favorite brands. The keto diet aims to flip your metabolism into ketosis, a metabolic state in which your body burns fat instead of carbs for energy. Here are 10 signs and symptoms that you're in ketosis.

To best illustrate this, I'll use myself as an example. Also, keep in mind that Coke Zero contains 34 mg of caffeine per 12-ounce (355-mL) serving — about 36% of the amount of caffeine found in a regular 8-ounce (240-mL) cup of coffee (5, 7). It's sweetened with stevia, a natrual, keto-friendly sweetener that does not increase blood sugar. For abstainers, they approach things almost with an all or nothing attitude. The confusion people encounter when it comes to diet sodas is the use of artificial sweeteners, and whether or not the sweet taste is enough to prevent or knock you out of ketosis. A ketogenic diet is a very low-carb diet with numerous health benefits. Yes, diet coke and other diet sodas are allowed on a ketogenic diet, and will not prevent or kick you out of a state of ketosis. in the context of getting and staying in ketosis. This article offers…, Owing to its therapeutic effects in managing epilepsy, the keto diet has been suggested to alleviate or prevent other brain disorders like migraine…. Here's an evidence-based look at how it works. For context, one 12-ounce (355-mL) can of sugar-sweetened Coca-Cola Classic has 39 grams of carbs, whereas Coke Zero has none (4, 5).

Metabolic syndrome is a cluster of symptoms associated with an increased risk of chronic disease. However, the use of artificial sweeteners is controversial and linked to certain health risks. Dispelling keto misinformation and helping you lose fat. When carbohydrate stores are low, particularly carbohydrates/glucose stored in the liver, our body compensates by creating ketones. Diet sodas are notorious with people on diets and those looking to lower their calorie and/or sugar intake, so will a Diet Coke or Diet Pepsi prevent or kick you out of ketosis? However, you would need to consume more than 500 mg per day to see a dehydrating effect — that’s nearly fifteen 12-ounce (355-mL) cans of Coke Zero (8, 9, 10). portion of sales through qualifying purchases. Your liver glycogen stores serve as an energy storage reservoir for use throughout your body, but mostly for your central nervous system and your brain. Your body produces ketones as a way to fuel your brain and central nervous system if glucose levels aren't sufficient, which happens as a result of following a very low-carb or ketogenic diet. While observational studies may offer a glimpse into the efficacy of certain things, it's tough to draw any reliable conclusions based on them. Can you drink diet sodas like Diet Coke, Pepsi Zero, or Diet Mountain Dew while following a ketogenic diet? Could you imagine how drastic a transformation you might expect in as little as one year or less?

For someone looking for a keto-friendly drink besides water, diet sodas offer a great alternative, especially if you are used to drinking regular sugar-filled sodas.

While Coke Zero may be an occasional treat to lend variety to your keto routine, water is always the optimal choice. According to the beverage marketing corporation, the average American drinks a whopping equivalent of 487 cans of soda PER YEAR. Abstainers are best when they eliminate something from their diet COMPLETELY. Phenylalanine is a common amino acid that’s harmful to those with PKU, as it can build up in the body and lead to serious complications, including irreversible brain damage and seizures (17, 18). For example, let's take criminal activity. Finally, those with the genetic condition phenylketonuria (PKU) should avoid Coke Zero, as it contains phenylalanine. While a Diet Coke may be a great way for me to suppress my appetite or have something sweet after dinner, for someone else, it may be an appetite stimulant. Let's assume you are one of the Americans who drink the equivalent of 487 cans of soda per year and maintaining your weight with your current diet. While research on diet soda has a lot of conflicting evidence in terms of the “negative side effects,” most of this research implies that any adverse effect is observational. Here are 16 healthy and nutritious foods you can eat on this diet. All rights reserved. Coca-Cola Zero Sugar, or Coke Zero, recreates the Classic Coke flavor without any of the sugar or carbs. When it comes to ice cream, if you hand me a pint, that pint will be finished within a few minutes. Another common misconception is that artificial sweeteners are harmful to you, but quite the contrary. Coke Zero obtains its flavor from a combination of flavorings and artificial sweeteners. Consuming too many carbs on the keto diet can take you out of ketosis and back into breaking down carbs for energy. This fee never affects the For my girlfriend, she'd feel more deprived of having nothing and does best with having some, even if it's a tiny piece. For a soda with more natural ingredients, consider Zevia. Tagged With: ARTIFICIAL SWEETENERS AND KETO, DIET COKE AND KETO, DIET SODA AND KETO, KETO FRIENDLY DRINKS, Read more about Steven | Read more about The Art of Keto, Contact Steven Directly - email: [email protected], Follow me: Website / Facebook / Instagram. One of the biggest challenges of a keto diet is staying properly hydrated. It would be impossible for diet sodas to prevent or knock you out of ketosis. Whether you're a Diet Coke, Diet Pepsi, Sprite Zero, or a Diet Mountain Dew person…. The high fat, very low carb keto diet aims to flip your metabolism into burning fat for fuel instead of carbs. Diet Coke is one of the most popular sodas in the world, and that's good news for keto fans because its zero carb content make it keto-friendly. A Diet Coke or two may help one individual stay on track, but that same diet soda may completely sabotage another's keto journey, but it's not what you may be thinking. Now, imagine if you ate better, exercised, and eliminated all the soda from your diet. price you pay for products.

Finally, if you take medications for schizophrenia, you should also avoid Coke Zero, as phenylalanine can interact with them (19).