Does diet soda slow down your weight loss progress by slowing your metabolism? Does it make you pack on the pounds?
No, it doesn’t.
Let’s look at this 6 month study that compared sucrose sweetened soda (“regular soda”) with milk and diet coke given to obese people. Basically, they drank 1 liter per day of their drink of choice and then at the end the researchers compared the fat in their liver and muscle. End result? “Regular soda” showed an increase in liver and muscle fat over the other two groups. The study didn’t mention the rest of the diet of these individuals, much less the mean calories ingested by each person, however it does show that diet soda was no more likely to increase your fat than any other drink.
So, what if you replace regular soda with diet soda? Or juice with diet soda?I’ve got a study for that. As expected, when you replace regular soda (with calories) with diet soda (without calories) you lose weight. In fact, it had the same weight loss effect as switching from regular soda to water.
Fat gain comes down to ingestion of calories, no one single item slowing down your metabolism and sabotaging weight loss. Diet soda can be a helpful way for people to transition from “drinking their calories” in the form of regular soda.