Diet soda and water retention?

daz2270
daz2270 Posts: 73 Member
in Health and Weight Loss
Since Sunday I have gradually put on weight at a rate of around 0.75lb per day. I'm experienced enough to know this is not fat gain since I have been eating at a deficit for a few weeks. The only real change to my diet this week has been drinking quite a lot of diet soda (about 2 litres per day). I weigh myself every day and go by my average weight so I not freaking out over the gain, but I am curious whether anyone else has noticed water retention/bloating after drinking diet drinks.
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Replies

  • StealthHealth
    StealthHealth Posts: 2,417 Member
    2l of diet soda weighs approximately 2kg (4.5lb).
  • paperpudding
    paperpudding Posts: 9,286 Member
    StealthHealth wrote: »
    2l of diet soda weighs approximately 2kg (4.5lb).

    Well, yes - but that fluid isnt staying in his body - unless he is in renal failure.

    I havent noticed this effect myself OP - but I can see that fizzy drinks( diet or otherwise) might cause it for some people

  • kbmnurse
    kbmnurse Posts: 2,484 Member
    Stop the soda. It is horrible for your bones.
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    paperpudding wrote: »
    StealthHealth wrote: »
    2l of diet soda weighs approximately 2kg (4.5lb).

    Well, yes - but that fluid isnt staying in his body - unless he is in renal failure.

    I havent noticed this effect myself OP - but I can see that fizzy drinks( diet or otherwise) might cause it for some people

    No, but some of that fluid may still be in his body at the point of his daily weigh in. His drinking habits have changed and his weight has gone up whilst in calorific deficit. My post was to get OP to consider that because, I'm suggesting that (based on what we know so far) it's most likely to be due to a full bladder rather than retained fluids elsewhere.
  • daz2270
    daz2270 Posts: 73 Member
    @StealthHealth Just for clarity - I weigh each morning at the same time, after peeing.
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    So, I guess you're either :
    • retaining water due to the diet sodas
    • retaining water due to some other reason (salt, weather, change in exercise, carbohydrate increase etc)
    • not in deficit

    Personally, I've not noticed a water retention issue with diet sodas, but I don't drink them often enough or in sufficient volume to say. Some brands may have a bit of sodium in them but probably not enough (even with 2l per day) to cause retention.
  • courtneyfabulous
    courtneyfabulous Posts: 1,863 Member
    Why would you suddenly start drinking soda? Even diet soda is terrible for you- especially 2 liters of it! That's a lot!! The reason the sweetener doesn't have calories is because your body cannot digest it- but it still has an effect. In this case it sounds like it is causing an inflammatory reaction and resulting in water retention- have you noticed being bloated lately? Soda is bad for you, artificial sweeteners (except stevia) are terrible for you. Cut it out and just drink water! Or if you need something more interesting to drink try sparkling water, herbal tea, water with a little lemon juice squeezed in it... it's important to eat real nutritious foods and hydrate with actual water, not just hit your calorie goal.
  • kbmnurse
    kbmnurse Posts: 2,484 Member
    Visit Web MD: Soda is linked to Osteoporosis. Studies have shown 4% lower bone density (hips) in women that consume 3 or more cola's daily.
  • ronjsteele1
    ronjsteele1 Posts: 1,064 Member
    edited October 2016
    courtneyfabulous wrote: »
    Why would you suddenly start drinking soda? Even diet soda is terrible for you- especially 2 liters of it! That's a lot!! The reason the sweetener doesn't have calories is because your body cannot digest it- but it still has an effect. In this case it sounds like it is causing an inflammatory reaction and resulting in water retention- have you noticed being bloated lately? Soda is bad for you, artificial sweeteners (except stevia) are terrible for you. Cut it out and just drink water! Or if you need something more interesting to drink try sparkling water, herbal tea, water with a little lemon juice squeezed in it... it's important to eat real nutritious foods and hydrate with actual water, not just hit your calorie goal.

    Get ready for the onslaught. I agree with you 100% but you will never convince anyone here. You'll just get hammered on. Just preparing you.....

    For the record OP - I use to drink quite a bit of diet soda and it does make me retain a significant amount of fluid, but I am a water retainer by nature.
  • PamWOhio
    PamWOhio Posts: 120 Member
    edited October 2016
    I just discovered Coke Zero and Cherry Coke Zero and am loving it. I gave up my Soda Stream Cola because it was half and half real sugar and artificial sweetener because I am trying to stay lower carb. I do not like the standard diet colas but I guess since I was drinking the half and half for a few years, I got used to the taste and Coke Zero tastes much better to me than Diet Coke or Diet Pepsi. I did a lot of reading and didn't find any reasons for not indulging in a 20ounce bottle on a daily basis. It sure makes meals more enjoyable to me.
  • daz2270
    daz2270 Posts: 73 Member
    courtneyfabulous wrote: »
    Why would you suddenly start drinking soda? Even diet soda is terrible for you- especially 2 liters of it! That's a lot!! The reason the sweetener doesn't have calories is because your body cannot digest it- but it still has an effect. In this case it sounds like it is causing an inflammatory reaction and resulting in water retention- have you noticed being bloated lately? Soda is bad for you, artificial sweeteners (except stevia) are terrible for you. Cut it out and just drink water! Or if you need something more interesting to drink try sparkling water, herbal tea, water with a little lemon juice squeezed in it... it's important to eat real nutritious foods and hydrate with actual water, not just hit your calorie goal.

    TBH - I'm agnostic in terms of the health implications of diet soda. I've not seen anything reputable that conclusively proves sweeteners have any adverse effects. They do help if I get a craving for something sweet and I don't have many calories to spare. I was just curious whether others had noticed any water gain as a result. I am going to eliminate them for next few days and see if it makes any difference.
  • Fayecg89
    Fayecg89 Posts: 35 Member
    my only thought would be constipation. Diet fizzy drinks and non diet ones particularly those with caffeine can act like a diuretic and this can lead to you passing less when you go for a number 2 or just going less frequently or even not at all.
  • daz2270
    daz2270 Posts: 73 Member
    Fayecg89 wrote: »
    my only thought would be constipation. Diet fizzy drinks and non diet ones particularly those with caffeine can act like a diuretic and this can lead to you passing less when you go for a number 2 or just going less frequently or even not at all.

    Without going in to details - this may be a factor....
  • Fayecg89
    Fayecg89 Posts: 35 Member
    daz2270 wrote: »
    Fayecg89 wrote: »
    my only thought would be constipation. Diet fizzy drinks and non diet ones particularly those with caffeine can act like a diuretic and this can lead to you passing less when you go for a number 2 or just going less frequently or even not at all.

    Without going in to details - this may be a factor....

    LOL! I have the same problem as I love my diet Coke. I found cutting down to one can a day and taking a 250mg magnesium supplement tablet helped sort this issue out as it also depletes your magnesium that can contribute to this problem as well.
  • PamWOhio
    PamWOhio Posts: 120 Member
    With me it is the higher protein that stops me up. I thought artificial sweeteners...at least some of those had the opposite effect. The sugar free gummy bears being an example and I was warned when I got my sugar free hershey bars that I would get the "squirts". I was getting corked up before I started the Coke Zero. I was actually kind of hoping it would help things in that department as well as enhance my meals but only had a couple 20 ouncers over the past few days so no "data" to really share on that one yet....lol
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    daz2270 wrote: »
    Since Sunday I have gradually put on weight at a rate of around 0.75lb per day. I'm experienced enough to know this is not fat gain since I have been eating at a deficit for a few weeks. The only real change to my diet this week has been drinking quite a lot of diet soda (about 2 litres per day). I weigh myself every day and go by my average weight so I not freaking out over the gain, but I am curious whether anyone else has noticed water retention/bloating after drinking diet drinks.

    The body naturally fluctuates several lbs a day. Diet soda is actually fairly low in sodium, so it won't be a huge contribution to water weight.
  • PamWOhio
    PamWOhio Posts: 120 Member
    Exactly. In the Coke Zero that I drink there is only 70mg in 20 ounces. For me that is negligible.
  • Fayecg89
    Fayecg89 Posts: 35 Member
    edited October 2016
    PamWOhio wrote: »
    With me it is the higher protein that stops me up. I thought artificial sweeteners...at least some of those had the opposite effect. The sugar free gummy bears being an example and I was warned when I got my sugar free hershey bars that I would get the "squirts". I was getting corked up before I started the Coke Zero. I was actually kind of hoping it would help things in that department as well as enhance my meals but only had a couple 20 ouncers over the past few days so no "data" to really share on that one yet....lol

    Only the 'natural' sweeteners do like xylitol. Its more the other chemicals in the soda drinks that cause this because the same thing happens with the non diet versions as well.

    About your protein causing issues do you have protein shakes cause you can add fiber to them by putting a few spoonfuls of coconut flour or just desiccated stuff or even milled flax seed / linseed in it and it will help compensate for the increase in protein. I used to add coconut flour and coffee to my vanilla or chocolate ones then heat it up for a protein latte and was sure to make you go :)
  • daz2270
    daz2270 Posts: 73 Member
    psulemon wrote: »
    The body naturally fluctuates several lbs a day. Diet soda is actually fairly low in sodium, so it won't be a huge contribution to water weight.

    True - although it's unusual in my experience for my weight to go up consistently (unless I've been eating more carbs/sodium than usual). Will abstain for the next few days and see if it corrects itself.

  • SideSteel
    SideSteel Posts: 11,068 Member
    richln wrote: »
    kbmnurse wrote: »
    Visit Web MD: Soda is linked to Osteoporosis. Studies have shown 4% lower bone density (hips) in women that consume 3 or more cola's daily.

    If by "studies" you mean a single epidemiological study that showed that 60 year old women with habitually lower total calcium-to-phosphorus intake and elevated caffeine intake showed 4% decreased hip bone mineral density (BMD), then sure, I agree. Note that this study shows no difference in BMD for men, no difference in spinal BMD (only the hip BMD results were significant), and no BMD difference related to any non-cola sodas like Sprite:
    http://enews.tufts.edu/stories/22/2006/10/20/StudyColaLinkedToLowerBoneDensityInWomen
    http://ajcn.nutrition.org/content/84/4/936.full

    Not sure what this has to do with the OP's question, since he is a male curious about water retention.

    And the limitations you've listed above should very seriously call into question any mechanistic explanation for soda being causative of BMD issues.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    daz2270 wrote: »
    psulemon wrote: »
    The body naturally fluctuates several lbs a day. Diet soda is actually fairly low in sodium, so it won't be a huge contribution to water weight.

    True - although it's unusual in my experience for my weight to go up consistently (unless I've been eating more carbs/sodium than usual). Will abstain for the next few days and see if it corrects itself.

    If you enjoy it, i would just cut down a bit. I drink 40oz of diet dew a day. In the end, it's just a bit of water weight and doesn't really impact things. Weight loss is really about trends.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    edited October 2016
    kbmnurse wrote: »
    Visit Web MD: Soda is linked to Osteoporosis. Studies have shown 4% lower bone density (hips) in women that consume 3 or more cola's daily.

    Did you actually read the article or studies?

    http://www.webmd.com/osteoporosis/features/soda-osteoporosis

    Whether the apparent soda and osteoporosis link is due to effects of the soda itself or simply because soda drinkers get less of other, healthier beverages, it's clear that you need to be extra-vigilant about your bone health if you're a soda fiend.

    "Soda drinkers need to pay extra attention to getting calcium from other sources," says Dawson-Hughes.

    And studies...

    https://www.ncbi.nlm.nih.gov/pubmed/21208477

    https://www.ncbi.nlm.nih.gov/pubmed/17023723
  • coreyreichle
    coreyreichle Posts: 1,031 Member
    courtneyfabulous wrote: »
    Why would you suddenly start drinking soda? Even diet soda is terrible for you- especially 2 liters of it! That's a lot!! The reason the sweetener doesn't have calories is because your body cannot digest it- but it still has an effect. In this case it sounds like it is causing an inflammatory reaction and resulting in water retention- have you noticed being bloated lately? Soda is bad for you, artificial sweeteners (except stevia) are terrible for you. Cut it out and just drink water! Or if you need something more interesting to drink try sparkling water, herbal tea, water with a little lemon juice squeezed in it... it's important to eat real nutritious foods and hydrate with actual water, not just hit your calorie goal.

    How is it terrible for you? Got any peer reviewed science to back up that medical claim?
  • Fayecg89
    Fayecg89 Posts: 35 Member
    does anyone watch 'trust me I'm a doctor' they did an interesting experiment on artificial sweeteners, the 2 main kinds you find in most diet or reduced sugar products. It was on bbc 2 and if anyone uses the streaming service kodi you can get it on there. They found that around half of us have no reaction or adverse affects from consuming these sweeteners but the other half experience a very quick change in gut bacteria and had a less healthy balance of these in their guts. The conclusion was that a healthy gut bacterial balance aided digestion and helped keep your weight at a healthy level and that the changes caused from these sweeteners could have negative implications for those that are trying to lose weight.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Fayecg89 wrote: »
    does anyone watch 'trust me I'm a doctor' they did an interesting experiment on artificial sweeteners, the 2 main kinds you find in most diet or reduced sugar products. It was on bbc 2 and if anyone uses the streaming service kodi you can get it on there. They found that around half of us have no reaction or adverse affects from consuming these sweeteners but the other half experience a very quick change in gut bacteria and had a less healthy balance of these in their guts. The conclusion was that a healthy gut bacterial balance aided digestion and helped keep your weight at a healthy level and that the changes caused from these sweeteners could have negative implications for those that are trying to lose weight.

    Gut bacteria is modified anytime you make sweeping changes in diet. And even then, it can be good, bad or agnostic. Assuming it is always bad, isn't really a good thing.
  • Fayecg89
    Fayecg89 Posts: 35 Member
    edited October 2016
    psulemon wrote: »
    Fayecg89 wrote: »
    does anyone watch 'trust me I'm a doctor' they did an interesting experiment on artificial sweeteners, the 2 main kinds you find in most diet or reduced sugar products. It was on bbc 2 and if anyone uses the streaming service kodi you can get it on there. They found that around half of us have no reaction or adverse affects from consuming these sweeteners but the other half experience a very quick change in gut bacteria and had a less healthy balance of these in their guts. The conclusion was that a healthy gut bacterial balance aided digestion and helped keep your weight at a healthy level and that the changes caused from these sweeteners could have negative implications for those that are trying to lose weight.

    Gut bacteria is modified anytime you make sweeping changes in diet. And even then, it can be good, bad or agnostic. Assuming it is always bad, isn't really a good thing.

    The point made by this study carried out by the doctors was that the dramatic changes to your gut bacteria caused by artificial sweeteners happen very quickly. The speed of this change to a bacterial balance that is believed to be hard to make such drastic changes to in such a short period of time was very shocking.

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