From the Guidelines
Drinking water is more effective for weight loss than drinking diet pop. Water has zero calories, helps maintain proper hydration, and can increase feelings of fullness when consumed before meals, potentially reducing overall calorie intake 1. While diet pop also contains zero or very few calories, some research suggests that artificial sweeteners may potentially increase cravings for sweet foods, disrupt gut bacteria, or affect insulin response in ways that could hinder weight loss efforts for some individuals.
The key to weight loss is creating an energy deficit through caloric restriction, physical activity, or both, as recommended by the 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults 1. This can be achieved with a dietary intake of 1200–1500 kcal/d for women and 1500–1800 kcal/d for men. Various dietary approaches can produce weight loss if reduction in dietary energy intake is achieved, including low-calorie diets, low-fat diets, and Mediterranean-style diets 1.
Additionally, lifestyle interventions that achieve a 500–750 kcal/day energy deficit or provide approximately 1,200–1,500 kcal/day for women and 1,500–1,800 kcal/day for men can be effective for weight loss, as stated in the 2018 standards of medical care in diabetes 1. For best results, aim to drink 8-10 cups (64-80 ounces) of water daily, including a glass before meals to help control portion sizes. You can enhance plain water with natural flavors like lemon, cucumber, or mint if you find the taste boring. While diet pop isn't necessarily harmful in moderation, making water your primary beverage is a simple yet effective strategy for supporting weight loss goals.
Some key points to consider when trying to lose weight include:
- Creating an energy deficit through caloric restriction, physical activity, or both
- Drinking plenty of water to stay hydrated and support metabolic processes
- Choosing a dietary approach that works for you, such as a low-calorie diet or a Mediterranean-style diet
- Aiming for a weight loss of 5-7% of your initial body weight for optimal benefits
- Incorporating physical activity and behavioral strategies into your weight loss plan.
From the Research
Weight Loss Strategies
- Restricting diet and drinking only water or diet pop are two common strategies for weight loss, but their effectiveness is a topic of debate.
- A study published in 2019 2 found that increasing daily water intake, replacing caloric beverages with water, and premeal water load can lead to a weight loss effect, with a mean percentage of weight loss of 5.15%.
- However, the quality of the evidence for the primary outcome of weight loss was rated low to moderate, and the short-term follow-up period was a limitation.
Comparison of Diet Pop and Water
- There is no direct comparison between drinking diet pop and water for weight loss in the provided studies.
- However, a study published in 2011 3 compared daily calorie restriction with intermittent calorie restriction and found that both diets are effective for weight loss, with similar weight loss and fat mass loss.
- Another study published in 2005 4 reviewed current issues in diet and exercise for weight loss and found that low-fat diets, very low-carbohydrate diets, and exercise can be effective for weight loss, but the effects on other health-related aspects need to be considered.
Effective Weight Loss Strategies
- A review published in 2021 5 identified evidence-based dietary strategies for weight management, including an energy deficit, low-calorie diet, and meal timing.
- A systematic review published in 2014 6 found that a comprehensive approach, including reduced dietary intake, regular physical activity, and behavioral strategies, is warranted for successful weight loss and weight maintenance.
- The review also found that increased dietary fiber, physical activity, and behavior training such as self-monitoring were components of successful interventions for weight loss and maintenance 6.