If you want to lose weight then diet and exercise is a necessity, but what about your choice of drink?
Many of you will opt for diet soft drinks, but research has shown that this is not the best option and could actually have a negative impact on your weight. Worse still it could affect your overall health too.
Will diet soft drinks help weight loss?
In a study published in the journal Diabetes, Obesity and Metabolism, it was shown that those who drunk water lost more weight than those who consumed diet soft drinks.
Over the course of the 6-month study, 81 obese or overweight volunteers were asked to drink either water or diet soft drinks after their main meals 5 times a week.
At the conclusion of the study those who drank the water had managed to lose an average of 14 pounds, while those who consumed the diet soft drinks lost 11.5 pounds.
The research also found that those who consumed the water had lower fasting insulin levels, which indicates a reduction of the risk of developing diabetes.
It has been suggested that the artificial sweeteners found in these diet soft drinks actually cause cravings for sugary foods as your body expects energy when it is consumed due to the sweetness.
However, as no energy is present the cravings will be experienced.
Are there any potential dangers of drinking diet soft drinks?
A study at the Karolinska Institute in Sweden that was performed on 2,800 adults found that drinking just 2 soft drinks daily could double your risk of diabetes, even if they are the diet versions.
Prof Christine Williams, Professor of Human Nutrition, University of Reading had this to say about the findings:
“A most interesting finding was that the higher risk was the same for both sweetened and artificially sweetened beverages, suggesting that greater risk of diabetes was not directly related to higher calorie intake, or adverse metabolic effects of sugar (in the form of sucrose) from the sweetened drinks.”
For those who drink a litre a day, the chances of developing diabetes increases 10-fold.
It has been said that the sugar found in these regular soft drinks can cause insulin resistance, which can trigger diabetes.
While the diet versions can stimulate your appetite and can affect the microbes found in your gut, which can lead to glucose intolerance.
What should you be drinking?
While diet soft drinks are a better alternative to regular soft drinks full of sugar and other additives, research has shown that it is certainly not the best option.
When compared to plain tap water the difference is clear, water is best.
Dr. Hamid R. Farshchi, senior author and an associate professor of medicine at the University of Nottingham had this to say about water and diet soft drinks:
“The best drink for your health not only for weight loss but also for carbohydrate metabolism is water. Still, obese people are used to a sweet taste, and it’s very difficult for them to just say goodbye to sugary food.”
Water contains zero calories, and has been shown to cut calorie intake if consumed prior to a meal.
It may not taste very exciting, but by adding a slice of a citrus fruit like a lemon or lime the taste can be improved considerably.