One of my very first jobs at the age of 16 was at a “Friendly’s” Restaurant. I remember thinking it’s ironic that customer after customer would order the “big beef special” smothered in cheese with a large order of fries, and a diet soda. Somehow these customers seemed convinced that if the beverage was void of calories they had done something positive to balance out the 1500 plus calories and 100 grams of fat they consumed in one meal. (I’m not really certain of the exact calories and fat grams, but trust me—it was a lot.) As I was placing the beverage on the table I was frequently asked, “this is diet, right?”
A similar thought process tells us we “deserve” pizza or a piece of cake if we’ve met our exercise goal for the day. I know of a fitness instructor who regularly joins her members for drinks and nachos after class. It has become a pattern and they look forward to the camaraderie and socialization these gatherings bring. No doubt there are tremendous benefits to pairing exercise with a social aspect. Also, occasionally enjoying the aforementioned foods is perfectly fine within a balanced lifestyle. However, these are all examples of self-sabotage at its finest, disguised in some convincing “truthiness” (a word coined by one of my coaches) that keeps us spinning our wheels and getting nowhere.
We all do it to some degree and it seems to be a given for those who hang on to the empty promises their diet beverage has to offer. Sorry to be the bearer of bad news, but If you’re struggling to move forward with your health goals and diet soda is your “go to,” it may be what’s holding you back.
The zero calorie attraction is going strong and is frequently chosen by those truly looking for a way to cut calories and reduce sugar intake. It’s clever marketing that leads us in the wrong direction. The intentions are good but it is important to take a deeper look into what we are actually consuming and how it can affect our health. Lots of folks unknowingly buy into the false hype on a daily basis. Studies show these beverages may have a negative effect on blood sugar and also on gut health—two major areas that deserve our attention and when running smoothly can have a domino effect in a very positive way.
Studies show that keeping gut bacteria healthy is crucial to nutrient absorption, and regular consumption of artificially sweetened food and beverages can prevent proper absorption from occurring. Regular consumption of sugar substitutes may also intensify cravings for sweets or lead us to justify that because we haven’t consumed calories, we can splurge elsewhere. Some researchers also believe that sweeteners may interfere with the body’s process for metabolizing sugar.
So maybe it isn’t the zero calories that attracts you…maybe it’s the taste, maybe it’s the caffeine jolt, maybe it’s a habit that’s really hard to break. The first tip in eliminating this obstacle from your health journey is to figure out where your attachment comes from. It’s important not to go “cold turkey”. When the body is used to consuming substances like caffeine, artificial sweeteners (and all the chemical additives that go along with it) every day, it’s best to gradually reduce intake. This can potentially help minimize headaches or irritability that may occur as the body adjusts. Try cutting your soda with sparkling or plain water and decrease the soda/water balance over time, or go from 2 cans a day if that’s your routine, to 1 can a day and so on. Fill in the gaps with sparkling water or seltzer to start. Add sweetness with a splash of real fruit juice. Find a healthier way to get your caffeine fix; perhaps with plain coffee or tea.
Be consistent, and hang in there. Recognize that you may initially feel worse before you feel better (a definite sign that this habit needs changing) and after a while, notice the difference. Perhaps you’ll find you’re feeling more energized, that food is tasting better and that this one change is doing much more for you than expected. Imagine how amazing that would feel! One simple change over time can make a huge difference and you have the power to make it so!
