In this 4th installment in our series on Permanent Weight Loss, we are addressing the issue of how beverages are often misunderstood regarding the important role they play in weight loss efforts. The 3rd installment in this series is “Reduce the Carbs for Permanent Weight Loss“.
Drinking high calorie fluids contribute to raising the set-point and obesity in several ways. The sugars (as well as artificial sweeteners) in sodas, diet sodas, juice and sugar-drinks are absorbed quickly, which create a rapid rise in insulin, causing negative effects on the body.
Caffeine drinks (even those without calories) also stimulate insulin production. Liquids require no chewing (so therefore are quickly consumed) and leave the stomach so rapidly that they provide little lasting satiety. This leads to ingesting more calories than the body can use, causing excess fat production.
Many people think that the answer is “diet soda”. The common thought is, “if it’s diet, it’s got to be healthy, right?”
The American Diabetes Association has found that diet soda is associated with weight gain and Type 2 Diabetes.
Artificial sweeteners in diet soda can negatively impact weight and overall health. Researchers at the University of Texas looked at data from 474 older adults who reported their diet soda intake, as well as their height, weight, and waist measurements.
Three years later a follow-up exam found that individuals that consumed diet soda had a 70% increase in their waistline size when compared to those that did not drink diet soda. Among those that consumed more than two diet sodas each day, their waistline increased by 500%, when compared to non-soda drinkers.
While the study didn’t examine the reasoning behind this large increase, past studies have indicated artificial sweeteners confuse the brain. When the brain detects something is sweet or fatty, it secretes more saliva and hormones to digest the food. However, diet foods/drinks do not register with the brain to secrete the necessary mechanisms for digestion.
This can also cause people to consume more than is needed. Furthermore, the consumption of artificial sweeteners raises fasting glucose levels. Keeping glucose levels high from the continual consumption of diet soda is a concern to researchers, as it can strongly contribute to the development of diabetes over time.
The trick is to be wise. AND, be aware of shady advertisements that will mislead. At my health club, recently, I saw a large sign advertising a very popular “red” soda. It subtly suggested how this “healthful” drink could help you get through your long work day.
WHAT?! This is at my health club!! Do people really believe this? (If I had another health club to go to, I probably would quit this one from the sheer hypocrisy of this sign.)
So, what do you drink to rehydrate? Quite simple…drink purified water. (You can always add fresh lemon for flavor.) Remember, soda often leaves you dehydrated and needing more to quench your pervasive thirst.
It is best to go for what the body is 70% made of…and it’s not diet soda. Stick with pure H20. Purified water (and occasional herb teas) will help lower the body’s set-point, as consumption of sweet and diet drinks are reduced.
The next installment in this series, we will focus on the benefits of water for health and weight-loss.