When it comes to losing weight, most people assume water is the gold standard—clean, calorie-free, and essential for hydration. But diet sodas? Those are often demonized as a barrier to fat loss. Surprisingly, research tells a different story.

The Science Behind the Sips

A 52-week study conducted by Harrold et al. in 2023 compared the effects of non-nutritive sweetened beverages (like diet sodas) to water during a structured weight management program. Both groups lost a significant amount of weight. However, the group that consumed diet sodas actually maintained their weight loss slightly better than those who drank only water.

This challenges the old narrative that diet drinks inherently sabotage your progress. In fact, they may offer a useful tool to stay on track—especially for people who struggle with cravings or want a sweet taste without the added calories.

What About Appetite and Cravings?

Another common myth is that artificial sweeteners increase appetite. However, some studies show the opposite: diet sodas can actually reduce hunger and help control calorie intake throughout the day. For many adults looking to stay in a calorie deficit without feeling deprived, that can be a game changer.

Health Considerations Still Matter

Of course, moderation is key. While the occasional diet soda can support your fat loss efforts, over-relying on artificially sweetened drinks may have some long-term health considerations—such as potential impacts on gut health or metabolic flexibility. That’s why it’s best to view diet sodas as a helpful option within an overall balanced approach, not the main driver of your results.

So, What Should You Drink?

• Water should still be your foundation. It supports nearly every function in your body, helps regulate appetite, and keeps you performing your best in and out of the gym.

• Diet sodas can be a helpful tool. If they help you stay on track, reduce cravings, or make your nutrition feel more sustainable, there’s no reason to avoid them entirely.

• Pay attention to your body. Everyone responds differently. If you notice that diet sodas make you hungrier or impact your digestion, adjust accordingly.

If you're a busy, career-driven adult who’s ready to stop spinning your wheels and finally see real, sustainable results—without wasting time on guesswork—schedule your consultation today (if you're local to DFW) or apply now to learn how our personalized, science-backed in-person or online coaching programs can help you lose weight, feel better, and stay consistent for life.