Diet soda may increase hunger and weight gain : Shots Health News : NPR

The first experiment suggested that by breaking the connection between sweet taste and calories, artificial sweeteners interfere with the body’s natural ability to judge calorie content, Swithers says. The second, that the body is less able to recognize energy delivered in liquid form. In another study, rats were fed high-calorie chocolate pudding or chocolate milk with their regular food. At the end of the month, the chocolate milk group had gained significantly more weight.

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• For example, a piña colada has as many as 500 calories per seven-ounce serving.
• This protein smoothie features full fat Greek yogurt as the base and is chock-full of nutrient-dense fruits and veggies.
• “For example, a 20-ounce bottle of Lipton Green Tea Citrus contains 120 calories and 29 grams of added sugars.”
• Rather than take the results of the research as established fact, you might try an experiment of your own.

While some people may believe drinking energy drinks is a good way to boost energy and lose weight, these drinks often pack a high number of calories and sugars that can lead to weight gain. A higher protein intake can help preserve lean muscle mass, even if your goal is weight loss. Having more lean muscle mass helps prevent a decrease in metabolic rate (the rate at which you burn calories by can drinks make you gain weight just being alive). Your body uses more energy (calories) to digest protein than it does to digest fats and carbohydrates.

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A review by Yeomans 5 highlights some of the potential explanations for alcohol’s influence on weight gain or obesity. First, as previously mentioned, energy from alcohol appears to be additive to energy from other sources 5. Several studies suggest that consuming alcohol before or during a meal does not influence the amount of food eaten in that meal, despite increasing the energy density of the meal 5. Thus, individuals do not appear to compensate for the added energy from alcohol in the short-term, and alcohol appears to have little effect on satiety 5. Eating cereals can be a great way to add calories and beneficial nutrients to your weight gain eating plan. Top cereals with calorie-dense nut spread, sweetener, or whole nuts and seeds.

Diet soda may prompt food cravings, especially in women and people with obesity

“If you’re trying to lose weight, what you really want to happen is you want fat burning to be turned on as much as possible,” Wyatt says. To prevent alcohol poisoning and possible death your liver focuses all its energy on metabolizing, or breaking down, the alcohol into non-toxic components. In fact, almost all of the beneficial nutrients in eggs are found in the yolk. High quality dark chocolate provides a ton of antioxidants and health benefits.

You can still enjoy the juicy, sweet flavor of fruit by enjoying them whole. This way, you also reap the benefits of their fiber and other nutrients. Some research suggests that swapping refined grains for whole grains could help prevent weight gain and improve diet quality (29, 30).

• If you consume more protein but don’t work out, you’re still likely to gain weight due to increased calorie intake.
• Some evidence suggests that sleep-deprived people eat more food and find it harder to resist tempting snacks than usual.
• Yet, according to the National Health and Nutrition Survey 2012, the mean caloric intake from soda was 207 kcal/day among adults aged ≥20 years old, equivalent to drinking 1.4 servings of soft drink/day.
• “People with obesity might want to completely avoid diet sodas for a couple of weeks to see if this helps to reduce cravings for high-calorie foods,” Schmidt suggests.

Both studies mention the need for more research to fully understand the link between caffeine and weight. If you’re watching your weight, you may wonder about sugar-free energy drinks and weight gain. Many brands, including popular brands like Monster and Red Bull, offer sugar-free energy drinks that are much lower in calories than their sugar-laden alternatives.

Sugar-sweetened coffee

• Eating cereals can be a great way to add calories and beneficial nutrients to your weight gain eating plan.
• As with cross-sectional studies, the way by which alcohol intake is measured and categorized likely influences the interpretation of the results.
• Overall, Simon says, that the best protection against weight gain is “sticking to that average of four or less drinks a week for women, and less than two drinks a day for men.”
• Plus, people who regularly consume diet drinks are more likely to have poor diet quality and eat fewer fruits and vegetables than those who don’t drink them (3).
• Try whole milk Greek yogurt flavored with fruit for even more calories.

It is highly likely that the paradoxical results seen in studies examining the effect of alcohol on weight gain and obesity are also the product of a multitude of factors beyond the individual’s ingestion habits. Future research must consider the other important factors that may influence the link between alcohol and obesity, some of which are discussed below. Another fallacy that diet sodas create is that you may think that you can consume more calories, eat more, or opt for unhealthy foods as a result.

• In other words, water is “married” with pressurized carbon dioxide to create those delightful little bubbles that dance all over your tongue.
• Combined, this means you’ll potentially eat a high number of calories in one sitting, which can increase your risk of gaining weight.
• Katz agrees that the research linking diet sodas to weight gain is scant and inconclusive.
• So, even as calorie counts drops from zero-calorie sodas, consumption of other foods and drinks might add back even more.
• It provides a balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals (2).
• Among ghrelin’s many functions is signaling the body that it’s time to eat.
• Choosing healthier alternatives such as water, herbal teas, and infused water supports weight loss goals more effectively.

Fruit juice

They’re nutrient-dense, full of fats, and easy to add to many different snacks or recipes. It provides a balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals (2). A protein smoothie offers a great way to increase your daily calories in a portable way that meets your taste preferences. Here are 18 of the best foods to help you gain weight or add muscle in a way that works for you. Over time, your reduced intake will turn into completely quitting diet soda which will better support health and fitness goals. Instead of quitting cold turkey, consider gradually reducing the amount of diet soda you consume.