How To Quit Drinking Diet Coke: Benefits, Addiction and Aspartame
Diet Coke, is a bubbly sensation that many of us grew up with and continued to indulge in well into our adult lives. It is what I call “the burning snap” off that first drink that keeps me going back for more. It is part of my daily ritual. To minimize my intake, I make myself walk to the corner Qwiki Mart gas station to get my 32 ounces of heaven off the fountain. I talk to the people and get a little fresh air. It all seems justified. But then it grows into two times or three times a day. When my intake gets close to the 3-digit mark (in ounces) I start working on strategies on how to quit drinking Diet Coke.
I just broke a 40+ day streak of no Diet Coke (a road trip to a college football game with old friends got me). I am on day 2 of my new streak. In this post, I am going to give you the basic steps you can use to quit drinking Diet Coke (it can be used for other soda brands or sugared sodas). Then to cement things I will give you my research on how Diet Coke can impact your health.
Steps to Quit Drinking Diet Coke
Quitting doesn’t mean going cold turkey. Let’s approach this step-by-step.
- Acceptance and Commitment: It all starts with recognizing that you want to make this change. Note down your reasons; they’ll be your motivation.
- Gradual Reduction: It’s not about quitting overnight. If you drink three cans a day, try reducing it to two, then one. Understand that you might experience withdrawal symptoms, but these will pass.
- Healthy Alternatives: Find an alternative that gives you a similar mouth feel but is healthier. Here are some examples.
- Sparkling water: A fizzy alternative without sweeteners or caffeine.
- Fruit-infused drinks: Natural sweetness to quench your cravings.
- Herbal teas: Warm, comforting, and with numerous health benefits.
- Stay Accountable: Share your goal with friends or family. You can also use apps to monitor your progress.
- Environment Overhaul: Out of sight, out of mind. Remove Diet Coke from your home, office, and anywhere else you frequent.
I didn’t take my own advice on gradual reduction when I quit this time. I had to go cold turkey. Tim Ferriss, who I hold in high regard, said in his book The 4 Hour Body that 16 ounces a day were OK in his slow carb diet. I thought I could just take myself down to that level. My problem is that 16 ounces turns into 32 ounces and then settles out between 64 and 96 ounces a day by the end of a few weeks.
Health Implications of Diet Coke
Understanding the potential repercussions of regular Diet Coke consumption is the first step toward wanting to make a change.
| Potential Health Issue | Explanation |
|---|---|
| Bone Health | Some studies suggest that consuming cola beverages can be linked to lower bone mineral density. This means regular drinkers might have a higher risk of osteoporosis. |
| Weight Gain and Metabolism | Contrary to its “diet” label, there are concerns that artificial sweeteners may affect our body’s ability to regulate calorie intake, potentially leading to weight gain. |
| Mental Health | There’s some evidence to suggest a link between high consumption of artificially sweetened beverages and increased risk of depression. |
| Dental Issues | Acidic drinks like Diet Coke can erode tooth enamel over time, leading to cavities and other dental problems. |
In this Instagram post Dr. Daniel Amen, MD, addresses Diet Coke’s potential impact on Arthritis type symptoms. Anecdotally, I have had a similar experience to the patient he talks about in the video. I don’t necessarily have pain but definitely have joints that are more sore. In particular, in my hands.
The guys from Mark Bell’s Power Project talk about Diet Soda with Dave Asprey, four-time New York Times bestselling science author and host of podcast The Human Upgrade. Asprey makes some interesting points about the impact of Aspartame on your gut biome.
Benefits of Quitting Diet Coke
Once you start to reduce or eliminate your Diet Coke consumption, here’s what you might experience:
- Improved Dental Health: Less exposure to the acids in Diet Coke can lead to healthier teeth and gums.
- Better Sleep and Energy: Without the caffeine from Diet Coke, you may find that you sleep better and have more consistent energy throughout the day. After 30 days off my sleep scores on the Oura Ring and Whoop band meaningfully increased.
- Reduced Risk of Chronic Diseases: By cutting out artificial sweeteners, you could potentially reduce your risk of certain diseases linked to them.
- Enhanced Bone Health: Without regular cola consumption, your bones might thank you in the long run.
- Emotional and Psychological Benefits: Breaking any addiction, even one to Diet Coke, can bring about a sense of achievement and well-being.
Understanding the Addiction
Diet Coke isn’t just about the taste; it’s about the feeling. Whether you love the jolt of caffeine or the sweetness without the calories, there’s a reason you reach for that can or bottle.
- The Caffeine Fix: For many, Diet Coke serves as a pick-me-up. Caffeine is a stimulant and can be mildly addictive. When consumed regularly, the body can become accustomed to it, leading to increased reliance or even mild withdrawal symptoms when one tries to cut back.
- The Sweet Illusion: Diet Coke uses artificial sweeteners to give that sugary taste without the actual sugar. These sweeteners can be hundreds of times sweeter than sugar, making our taste buds crave them more.
- Habitual Consumption: For some, grabbing a Diet Coke becomes a part of daily routines – be it with lunch, as an afternoon break, or while watching a movie.
I found this quote in a New York Times article that really drove the addictive part home. The entire article was interesting and I would recommend giving it a read.
If Diet Coke — or any diet soda — was a new pharmaceutical product and we were testing it for whether people are getting addicted to it, we would be very concerned.
Ashley Gearhardt, an associate professor in the department of psychology at the University of Michigan and the director of the school’s Food and Addiction Science and Treatment Lab.
If you need a virtual support group there is a 4,000+ member Facebook group called Diet Soda Coke Drinkers Who WANT to Quit that may be worth exploring.
How I Quit Drinking Diet Coke (This Time)
I’d like to share my experience of quitting Diet Coke. For about 30 years, I’ve struggled with what I’d call a Diet Coke addiction. My primary concern is about its aspartame content which may impact my gut biome and seem to increase inflamation in my fingers and knees. The final straw this time, was noticeable worsening of my overall mood. As a first step to changing my mood, I decided to eliminate Diet Coke from my diet. Also, my wife mentioned my breath wasn’t great after drinking it – another reason to quit.
Despite previous attempts to quit, where I would gradually reduce my intake only to eventually relapse, this time I chose to go cold turkey. My previous pattern was to reduce to zero, then treat myself to a single Diet Coke as a “celebration,” which inevitably spiraled back to consuming up to 96 ounces in a day.
Part of the allure of Diet Coke for me was the ritual of walking to the store, enjoying the cold burning snap, and the taste right off the fountain. To replace Diet Coke, I needed a beverage that had a similar carbonated feeling. SpinDrift has been a great substitute for me. Other alternatives, like Zevia soda, didn’t appeal to me due to their taste. After 40+ days without Diet Coke, I momentarily broke my streak as I noted earlier in the post. I am back on a 3-day streak.
While there’s debate on the health implications of Diet Coke, I’ve observed benefits in my personal health, particularly with better sleep. Tracking with a Whoop band, I noticed that my recovery scores improved substantially after about 30 days without the beverage.
While everyone’s journey and reasons might be different, quitting Diet Coke has been beneficial for me both in terms of health and well-being. If you’re considering making a similar change, I’d recommend finding a suitable substitute and sticking with a strategy that works best for you.
Conclusion How To Quit Drinking Diet Coke
Deciding to quit Diet Coke is a personal journey, one filled with challenges but also great rewards (in my case). As you head down that path, remember to be patient with yourself and celebrate every victory, big or small. I received an email from Kamal Patel, Co-founder, of Examine.com a couple of months prior to deciding to quit. It was a very even-handed discussion of whether Aspartame causes cancer. I would highly recommend giving it a read. I hope this post gave you some ideas on how to quit drinking Diet Coke if you decide it is best for you.
Frequently Asked Questions
Why is quitting Diet Coke considered beneficial?
Quitting Diet Coke can offer various health benefits. Regular consumption has been linked to lower bone mineral density, potential weight gain due to disrupted metabolism, and dental issues. Cutting back can help mitigate these risks.
Are all diet sodas as concerning as Diet Coke?
Most diet sodas share common ingredients like artificial sweeteners, caffeine, and acids. While Diet Coke is a popular choice, similar health concerns arise with the consumption of other diet sodas.
How long does it take to see benefits after quitting Diet Coke?
The timeline varies for each individual. Some may notice improvements within days, such as better sleep patterns, while others might take weeks to observe significant changes, like enhanced bone health.
Can I replace Diet Coke with regular Coke during the quitting process?
While regular Coke doesn’t have artificial sweeteners, it contains high sugar levels, which present its own set of health concerns. It’s best to seek healthier alternatives like sparkling water.
What are common withdrawal symptoms when reducing Diet Coke intake?
Common withdrawal symptoms include headaches, fatigue, irritability, and cravings, primarily if one is accustomed to the caffeine in Diet Coke.
Troy Wallace
Troy Wallace is Certified Basketball Speed Specialist and shares his experiences in trying to stay as healthy as possible to stay on the court. He is active in coaching youth basketball in YMCA, Team Work Sports Nebraska, and, currently, in the Jr. Warriors program in Omaha, NE. Visit Troy's Full Author Bio Page or email him directly.
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