{"id":3357,"date":"2022-11-16T11:25:43","date_gmt":"2022-11-16T11:25:43","guid":{"rendered":"https:\/\/blog.dofasting.com\/?p=3357"},"modified":"2023-06-07T10:51:58","modified_gmt":"2023-06-07T10:51:58","slug":"does-diet-soda-break-a-fast","status":"publish","type":"post","link":"https:\/\/dofasting.com\/blog\/does-diet-soda-break-a-fast\/","title":{"rendered":"Does Diet Soda Break a Fast?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_46 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dofasting.com\/blog\/does-diet-soda-break-a-fast\/#Does_Diet_Soda_Break_a_Fast\" title=\"Does Diet Soda Break a Fast?\">Does Diet Soda Break a Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dofasting.com\/blog\/does-diet-soda-break-a-fast\/#What_Is_Diet_Soda\" title=\"What Is Diet Soda?\">What Is Diet Soda?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dofasting.com\/blog\/does-diet-soda-break-a-fast\/#Can_Diet_Soda_Interfere_With_Your_Weight_Loss_Efforts\" title=\"Can Diet Soda Interfere With Your Weight Loss Efforts?\">Can Diet Soda Interfere With Your Weight Loss Efforts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dofasting.com\/blog\/does-diet-soda-break-a-fast\/#Other_Health_Risks_Associated_With_Diet_Soda\" title=\"Other Health Risks Associated With Diet Soda\">Other Health Risks Associated With Diet Soda<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dofasting.com\/blog\/does-diet-soda-break-a-fast\/#Does_Diet_Soda_Have_Any_Health_Benefits\" title=\"Does Diet Soda Have Any Health Benefits?\">Does Diet Soda Have Any Health Benefits?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dofasting.com\/blog\/does-diet-soda-break-a-fast\/#How_to_Reduce_Diet_Soda_Consumption_for_Better_Fasting_Results\" title=\"How to Reduce Diet Soda Consumption for Better Fasting Results\">How to Reduce Diet Soda Consumption for Better Fasting Results<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2><span class=\"ez-toc-section\" id=\"Does_Diet_Soda_Break_a_Fast\"><\/span>Does Diet Soda Break a Fast?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/dofasting.com\/blog\/what-is-intermittent-fasting\/\">Intermittent fasting<\/a> is defined by time-restricted eating and fasting periods during which you must abstain from intaking any calories. So, you\u2019re probably thinking diet soda is safe to drink when intermittent fasting. You\u2019re right. <em>Sort of<\/em>.<\/p>\n<p>Technically speaking, a can of <strong>diet soda won\u2019t break a fast <\/strong>as it contains zero calories and won\u2019t affect your calorie intake.<\/p>\n<p>Although, if you\u2019re fasting to reap certain health-related benefits like improved <a href=\"https:\/\/dofasting.com\/blog\/fasting-for-gut-health\/\">gut health<\/a>, keep in mind that diet soda may <a href=\"https:\/\/chriskresser.com\/how-artificial-sweeteners-wreak-havoc-on-your-gut\/\">interfere with gut rest<\/a>.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2><span class=\"ez-toc-section\" id=\"What_Is_Diet_Soda\"><\/span>What Is Diet Soda?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Diet soda is a type of <strong>zero-sugar <\/strong>soda that\u2019s packed with <strong>artificial sweeteners <\/strong>instead of sugar. Some people drink it under the false presumption that it\u2019s a healthy alternative to regular soda. Is it less harmful? Yes. But is it healthy? No.<\/p>\n<p>Aspartame and stevia are the artificial sweeteners of choice when it comes to most diet sodas. Aspartame, for instance, is made up of two types of amino acids (aspartic acid and phenylalanine) and has been the center of several controversies. However, it has been approved to be safe by the <a href=\"https:\/\/www.fda.gov\/\">US Food and Drug Administration (FDA)<\/a>.<\/p>\n<p>Diet sodas also contain other additives. Let\u2019s have a look at <a href=\"https:\/\/www.dietcoke.com\/products\/diet-coke\">Diet Coke<\/a> as an example. It\u2019s based on carbonated water and packed with <strong>additives<\/strong> including caramel color, aspartame, phosphoric acid, potassium benzoate, citric acid, and caffeine. While these ingredients won\u2019t provide you with any nutritional benefits, they\u2019re <strong>not likely to cause <\/strong>you any <strong>harm <\/strong>either.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Can_Diet_Soda_Interfere_With_Your_Weight_Loss_Efforts\"><\/span>Can Diet Soda Interfere With Your Weight Loss Efforts?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Regular soda is often switched out for diet soda when someone is trying to lose weight. It\u2019s called \u2018diet\u2019 soda, after all. Even though it doesn\u2019t contain any calories or sugar, <strong>diet soda is still not the best option if you\u2019re focused on losing weight<\/strong>.<\/p>\n<p>Diet soda is packed with <strong>artificial sweeteners <\/strong>that may <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2892765\/\">increase sugar cravings<\/a> and overall <strong>appetite<\/strong>. Research suggests that aspartame, one of the most widely used sweeteners in diet sodas, is <strong>more hunger-inducing <\/strong>than other additives for that sweet taste.<\/p>\n<p>In other words, consuming artificial sweeteners may <strong>get in the way of weight loss <\/strong>by making it more <strong>difficult to abstain from food <\/strong>and, if you fail to abstain, may even result in weight gain.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Other_Health_Risks_Associated_With_Diet_Soda\"><\/span>Other Health Risks Associated With Diet Soda<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Weight gain isn\u2019t the only downside of diet soda. Regular consumption of diet drinks has been linked to several health issues.<\/p>\n<h3>Increased risk of heart disease<\/h3>\n<p>Research shows that diet soda may worsen your heart health. Daily consumption of more than two cans of diet soda <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4371001\/\">increases the risk of cardiovascular events by 30%<\/a>. Although, it remains unclear what exactly causes diet soda to damage the heart.<\/p>\n<p>Some studies link artificial sweeteners with an <a href=\"https:\/\/doi.org\/10.1136\/bmj-2022-071204\">increased risk of heart disease<\/a>. This is concerning, considering that artificial sweeteners are one of the key ingredients in diet soda.<\/p>\n<p>Furthermore, weight gain and other conditions associated with diet soda can <strong>put a strain on your heart <\/strong>and may contribute to the development of certain heart diseases.<\/p>\n<h3>Increased risk for metabolic problems<\/h3>\n<p>As previously discussed, diet soda may counter certain health-related benefits that intermittent fasting brings. For instance, it can negatively affect metabolic health.<\/p>\n<p>There\u2019s scientific evidence that regular consumption of diet soda <a href=\"https:\/\/doi.org\/10.2337\/dc08-1799\">increases the risk of developing metabolic syndrome by 36%<\/a>. <strong>Metabolic syndrome<\/strong>, sometimes referred to as insulin resistance syndrome, is <strong>a group of conditions <\/strong>including <strong>obesity<\/strong>, <strong>high blood pressure<\/strong>, <strong>inability to control blood sugar<\/strong>, and <strong>high cholesterol<\/strong>. It\u2019s considered to be a <a href=\"https:\/\/www.nhs.uk\/conditions\/metabolic-syndrome\/\">risk factor for numerous heart diseases<\/a>.<\/p>\n<p>What\u2019s more, is that individuals who consume diet soda on a regular basis are <a href=\"https:\/\/doi.org\/10.2337\/dc08-1799\">67% more likely to develop type 2 diabetes<\/a>. Again, it\u2019s important to note that <strong>type 2 diabetes <\/strong>may <strong>negatively affect heart health<\/strong>.<\/p>\n<p>When it comes to intermittent fasting, it becomes clear that mixing these two can make it counterproductive, as some of the health benefits provided by intermittent fasting will be canceled out by the risks of diet soda.<\/p>\n<h3>Increased risk for brain disease<\/h3>\n<p>Some studies show that diet sodas may put you at <strong>a higher risk for neurological disorders <\/strong>like dementia and may also increase the risk of having a stroke. To be more precise, a study published in the journal Stroke found that people who regularly drink diet soda may be <a href=\"https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/STROKEAHA.116.016027\">three times more likely to develop dementia or suffer a stroke<\/a> than those who didn\u2019t consume diet drinks at all.<\/p>\n<p>It\u2019s important to note that this study did not report cause and effect. Future research is needed to determine whether artificial sweeteners (and diet sodas that contain them) negatively affect the brain.<\/p>\n<p>In addition, some studies linked aspartame, one of the main sweeteners in diet soda, to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8227014\/\">mood disorders<\/a> like depression.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h3>Increased risk for liver issues<\/h3>\n<p>It probably comes as no surprise that soda consumption does not contribute to a healthy liver. Research suggests that consuming soft drinks, including regular sodas and diet sodas, may<a href=\"https:\/\/doi.org\/10.1155%2F2008%2F810961\"> increase the risk of developing fatty liver<\/a>.<\/p>\n<p>One of the possible intermittent fasting benefits is <a href=\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2020\/03\/11\/how-intermittent-fasting-changes-liver-enzymes-and-helps-prevent.html\">improved liver function<\/a> and decreased <a href=\"https:\/\/doi.org\/10.3389\/fnut.2021.709683\">liver enzyme levels<\/a>. Diet soda may cancel out these benefits and even worsen your liver health.<\/p>\n<p>Furthermore, the majority of health risks associated with diet sodas come from a commonly used artificial sweetener called aspartame. Some studies have shown that aspartame consumption can result in the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8227014\/\">accumulation of formaldehyde<\/a>, which may <strong>damage liver cells<\/strong>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Does_Diet_Soda_Have_Any_Health_Benefits\"><\/span>Does Diet Soda Have Any Health Benefits?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Diet soda does not provide any meaningful nutrients and, in turn, <strong>does not bring any health benefits<\/strong>. However, it may prove <strong>useful<\/strong> to individuals trying to <strong>cut back on sweetened beverages<\/strong>.<\/p>\n<p>To put it simply, anyone who has a habit of consuming soft drinks can use diet soda to <strong>transition into a healthier lifestyle<\/strong>. Swapping out a soft drink for a can of diet soda will significantly reduce sugar intake.<\/p>\n<p>Did you know that a can of soda contains up to <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-drinks\/sugary-drinks\/\">10 teaspoons of sugar<\/a>? By eliminating sugary drinks from your diet, you <strong>remove excess sugar intake <\/strong>and may reduce the risk of chronic diseases.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_to_Reduce_Diet_Soda_Consumption_for_Better_Fasting_Results\"><\/span>How to Reduce Diet Soda Consumption for Better Fasting Results<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Diet soda may be the lesser of two evils, but it\u2019s still not the best option if you\u2019re focused on improving your health. Instead of diet soda, opt for these intermittent fasting-safe drinks.<\/p>\n<h3>Coffee or tea can be a caffeinated alternative<\/h3>\n<p>As previously mentioned, diet soda contains <strong>caffeine<\/strong> which serves some people as an <strong>energy booster<\/strong>. If that\u2019s your reason for drinking diet soda, consider switching to coffee or tea.<\/p>\n<p>It\u2019s important to note that you should stick with plain black coffee or tea (like green tea or ginger tea) without any additives. The main reason for this is that sugar, honey, milk, and other additives contain significant amounts of calories, which will break a fast.<\/p>\n<p><a href=\"https:\/\/dofasting.com\/blog\/intermittent-fasting-coffee\/\">Black coffee <\/a>or <a href=\"https:\/\/dofasting.com\/blog\/does-tea-break-a-fast\/\">tea<\/a> alone, however, <strong>won\u2019t break a fast<\/strong>.<\/p>\n<p>Furthermore, some studies show that <a href=\"https:\/\/doi.org\/10.1080\/09637486.2017.1320537\">caffeine can serve as a natural appetite suppressant<\/a> which may assist in weight loss.<\/p>\n<p>Both coffee and tea are <a href=\"https:\/\/www.health.harvard.edu\/press_releases\/health-benefits-linked-to-drinking-tea\">rich in polyphenols<\/a> which have been linked to <strong>antioxidant<\/strong> and <strong>anti-inflammatory <\/strong>effects on the body.<\/p>\n<h3>Seltzer or carbonated water as a carbonated alternative<\/h3>\n<p>If you\u2019re hooked on diet sodas because of that <strong>fizzy taste<\/strong>, you should consider carbonated water. Carbonated water, more commonly known as sparkling water,\u00a0 is infused with CO2, which creates bubbles.<\/p>\n<p>Most importantly, carbonated water doesn\u2019t contain any artificial sweeteners meaning it won\u2019t break your fast. Moreover, unlike diet sodas that induce hunger, sparkling water may <strong>promote satiety <\/strong>by <a href=\"https:\/\/doi.org\/10.3177\/jnsv.58.333\">inducing a feeling of fullness<\/a>.<\/p>\n<h3>Try natural foods to satisfy sweet cravings<\/h3>\n<p>Some people opt for diet soda because they crave something sweet.<\/p>\n<p>Incorporate natural foods like fruit into your diet to satisfy that sweet tooth. Fruits are naturally sweet, meaning you won\u2019t consume <strong>added sugar <\/strong>which has been proven to <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/added-sugars\">negatively affect your overall health<\/a>. Fruits are also packed with essential nutrients and <a href=\"https:\/\/doi.org\/10.3945\/an.112.002154\">dietary fiber<\/a>, which may <a href=\"https:\/\/escholarship.org\/uc\/item\/8d0680bq\">prevent obesity, diabetes, and cardiovascular disease<\/a>.<\/p>\n<p>Keep in mind that you <a href=\"https:\/\/dofasting.com\/blog\/intermittent-fasting-food-list\/\">can only eat these natural foods<\/a> during your eating window.<\/p>\n<h3>Drink plain water to stay hydrated<\/h3>\n<p>It probably doesn\u2019t come as a surprise that <a href=\"https:\/\/dofasting.com\/blog\/what-can-drink-during-intermittent-fasting\/\">you can (and should) drink<\/a> water during your fast. In fact, when you\u2019re actively fasting, you should make a conscious effort to drink more water than usual since about <a href=\"https:\/\/www.eatright.org\/food\/nutrition\/healthy-eating\/how-much-water-do-you-need\">20% of water comes from food<\/a>.<\/p>\n<p>Water plays a key role in keeping your body up and running. It provides you with essential minerals and keeps your body hydrated.<\/p>\n<p>Drinking water may also <a href=\"https:\/\/dofasting.com\/blog\/how-to-stop-food-cravings\/\">relieve hunger pangs<\/a> when on an empty stomach. Additionally, it may help to maintain a healthy eating pattern and prevent overeating.<\/p>\n<p>Although you can\u2019t drink diet soda when intermittent fasting, a can of this sugar-free drink won\u2019t harm you when moderately consumed. Make sure to keep your diet soda consumption in check with the help of <a href=\"https:\/\/dofasting.com\/\">DoFasting<\/a>.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2>Does Diet Soda Break a Fast: Final Thoughts<\/h2>\n<p>While diet soda technically <strong>won\u2019t break your fast<\/strong>, it\u2019s important to remember that not all calorie-free beverages are healthy. Artificial sweeteners are mainly responsible for the health risks associated with diet soda, such as an <strong>increased risk of metabolic syndrome <\/strong>and <strong>heart disease<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Does Diet Soda Break a Fast? Intermittent fasting is defined by time-restricted eating and fasting periods during which you must abstain from intaking any calories. So, you\u2019re probably thinking diet soda is safe to drink when intermittent fasting. You\u2019re right. Sort of. Technically speaking, a can of diet soda won\u2019t break a fast as it [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":3094,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[99,36],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Does Diet Soda Break a Fast? Busting the Myth With Research<\/title>\n<meta name=\"description\" content=\"Does diet soda break a fast? While the answer is no, it can still affect your weight loss journey. 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