4 Ways To Beat Your Diet Soda Addiction In One Week

ABSTRACT

Diet soda may look “light,” but research links artificial sweeteners to weight-management challenges and cardiometabolic risks—making it harder to lose weight. This Denver personal trainer explains the negative effects of diet soda, why cravings persist, and how to replace it with better options like tea, coffee, and fruit-infused seltzer. Follow a simple 7–10 day plan to quit diet soda, stabilize your energy and blood sugar levels, and support long-term weight loss. If you’re in Denver and need expert guidance on sustainable strategies, including diet soda addiction, healthy swaps, and weight-loss coaching, this plan is for you.

Research-Based Citations

1. World Health Organization guideline advising against using non-sugar sweeteners for weight control (conditional recommendation). World Health Organization+1

2. Systematic review & meta-analysis linking non-nutritive sweeteners to weight gain/obesity and adverse cardiometabolic outcomes in observational cohorts. CMAJ+1

3. Prospective cohort analysis associating artificial sweetener intake with higher cardiovascular disease risk. BMJ

Keywords

• diet soda weight loss

• negative effects of diet soda

• artificial sweeteners metabolic syndrome

• quit diet soda plan

• Denver personal trainer weight loss

• diet soda and insulin resistance

• artificial sweeteners cardiovascular risk

• diet soda cravings and appetite

• healthy alternatives to diet soda (tea, seltzer, coffee)

• Does diet soda stall weight loss in Denver

• 7–10 day plan to stop diet soda

• Denver weight loss coach for soda addiction

• How to replace Diet Coke with healthier drinks

Artificial Sweetener Effects / Photo: Quiony Navarro

Introduction

Although drinking diet soda may seem like a healthy alternative, it doesn't help my personal training clients in Denver achieve the weight loss results they desire (and perhaps you, too!). Check out this article on the negative effects of diet soda and how to overcome your addiction in one week.

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Sure, diet soda isn't the sugar and calorie bomb that regular soda is, but it's not exactly harmless either. "Not only is there little evidence that diet drinks help people maintain or lose weight," says nutritionist Marion Nestle, PhD, professor of nutrition at New York University and author of the forthcoming book, Soda Politics: Taking on Big Soda (and Winning), "but there's some evidence that diet drinks cause similar metabolic problems to sugary drinks."

Indeed, a University of Minnesota study of nearly 10,000 adults found that just one diet soda a day triggered a 34% higher risk of metabolic syndrome, that cluster of symptoms that includes belly fat and high cholesterol and can lead to heart disease. "Anything with a heavy sweet taste, even if it's not technically sugar, may stimulate insulin release," explains Jacob Teitelbaum, MD, author of the Complete Guide to Beating Sugar Addiction. "When it becomes excessive, you start to see a rise in insulin resistance, diabetes, and heart disease." Part of the reason it becomes excessive is that your taste buds get used to sweetness and then require more and more to feel satisfied.

The artificially sweetened, caramel-colored bubbly has also been shown to cause tooth decay, thinning bones, kidney decline, and greater odds of obesity. In a University of Texas Health Science Center study, sipping two or more cans a day expanded waistlines by 500%. (Looking to cut excess sugar out of your life as well? Try the 21-day step-down plan in Sugar Smart Express.)

To curb your cola consumption, you could try weaning yourself slowly—cut out one can a day for two weeks; then mix the remaining one with water (uh, ew, but people are apparently doing it); then go down to half a can… but Teitelbaum believes there's a better way. "The issue is that it's an addiction—something is driving the craving," he says. "If you don't address what's driving the craving, it won't go away."

Here's how you might be using diet soda to achieve various goals—and the healthier way to meet those needs. "Whatever way you choose to do it, have a plan," advises Londa Sandon, assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center. "Have other drinks on hand to replace your soda with."

1. YOUR DIET SODA MOTIVATION: YOU NEED ENERGY.

If you pop a can of diet soda when you're looking for a pick-me-up, it could be the caffeine you're after.

Your diet soda detox: Try coffee or tea, which are rich in antioxidants for a measure of disease protection. It's okay to sweeten them lightly—as long as you choose Stevia, a naturally sweet plant extract, or a teaspoon of honey, and not three packets of table sugar or the artificial stuff. Sandon recommends fruit-flavored iced tea, such as Celestial Seasonings' cold brew peach or berry, because the fruit provides a natural sweetness.

It's also a good idea to get more sleep so you're not chronically exhausted and dependent on caffeine to get through the day.

2. YOUR DIET SODA MOTIVATION: YOUR BLOOD SUGAR IS LOW.

If you get irritable, shaky, or lightheaded and feel overwhelmed by everyday stressors, it could be that your adrenal glands need support. "Their job is to make more sugar during periods of stress," Teitelbaum explains. "When they get exhausted from being chronically activated, your blood sugar will drop and you won't have the hormones to manage it."

Your diet soda detox: Teitelbaum advises dispensing with as many day-to-day stressors as possible. Do you really need to watch TV news at breakfast and start your day with terrorism and tornadoes? In the meantime, avoid blood-sugar dips by not skipping meals (aim for three meals and two snacks daily); spread your protein throughout the day (add grilled chicken or chickpeas to that pasta salad); and keep a supply of nourishing snacks (like a ⅓ cup of nuts and raisins) on hand for a blood sugar reboot. Nuts are a healthy fat that slows the absorption of sugar, and raisins have natural sugars that will bring you back into balance.

You can also rehab your adrenal glands with supplements of vitamin C (500 mg), vitamin B5 (50-100mg), and licorice tea, Teitelbaum says.

3. YOUR DIET SODA MOTIVATION: YOU'RE (UNCONSCIOUSLY) FEEDING YEAST IN YOUR BODY.

If you have chronic nasal congestion, sinusitis, spastic colon, or irritable bowel syndrome, you could be heeding sugar cravings caused by yeast or candida overgrowth in your intestinal tract.

Your diet soda detox: "A good probiotic and getting off sugar will kill the yeasty beasties," Teitelbaum says. In the meantime, find a diet soda alternative that doesn't feel like punishment.

Teitelbaum likes to trick out tea with Stevia, cinnamon, and nutmeg. Sandon recommends fruit-infused water or seltzer. "Lemon-flavored seltzer with a splash of cranberry juice is my favorite," she says. (Give these 25 simply delicious water recipes a try.)

4. YOUR DIET SODA MOTIVATION: YOUR HORMONES ARE IN FLUX.

If you're heading into peri-menopause, hormonal fluctuations can cause insomnia, headaches, fatigue, or mild depression, all of which can trigger sugar cravings.

Your diet soda detox: Explore ways to kick up your estrogen, which increases the feel-good brain chemicals serotonin, dopamine, and norepinephrine. Teitelbaum recommends taking a page from Japanese women and grabbing a handful of edamame or drinking soy milk, because soy has plant compounds called isoflavones that mimic estrogen in the body. If that doesn't cut it, go for nature's treats—an orange, a banana, a handful of berries, or two squares of dark chocolate.

It may take 7 to 10 days to stop craving diet soda, Teitelbaum says, depending on how effectively you address the root cause. And if you still indulge occasionally, that's okay, too. "The bottom line is really to drink sodas of any kind in moderation," Sandon says. "By this, I mean not every meal or every day. Save them for special occasions."

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!