Can Diet Coke Make You Fat?

Soda. Coke. Pop.

Whatever you call your carbonated beverage (it’s SODA, by the way! Ha!), you’re probably already aware of how terrible it is for you.

Other than rotting your teeth, sugary beverages like soda are a huge reason there are so many overweight people in this country.

It seems like not a day goes by before a story like this comes out:

ept_sports_nba_experts-686956474-1256580685The NBA’s Caron Butler (pictured, right) of the Washington Wizards was so addicted Mountain Dew that when he gave it up this summer, losing 11 lbs in the process, he went through actual withdrawals:

To try and give this up was crazy for me! I was going through withdrawals. I was in the bed sweating.

My wife would turn over in the bed and ask “Are you OK?” Honestly, those first two weeks without The Dew [were] the roughest two weeks of my life. I’m talking headaches, sweats and everything. Before that I drank at least six 12-ounce Mountain Dews a day.

I know if you Google “soda weight loss,” you’ll find 2 million hits on how terrible these beverages are for you…so I won’t get into it.

Instead, I wanted to take a look at the effect of DIET soda on weight loss. I know there are conflicting reports on whether or not this stuff can actually make you fat. Hopefully you already know that what you drink is a small part of whether or not you’ll lose weight.

It also comes down to how you eat, which I believe can account for 80-90% of the reason you succeed, or the reason you stay overweight.

For that reason, we actually built a free resource that really digs into the psychology behind your weight loss – we created our 10-Level Nerd Fitness Diet strategy guide, which you can get for free when you sign up in the box below. Pick your starting level, follow the instructions, and level up when you’re ready!

I wanted to quickly dig into all of these things here.

I have done a more extensive article with significantly more research on diet soda, but this article today should get you started!

My Initial Thoughts Before Research

Diet soda has zero calories (generally) and zero actual sugar, which means it can’t directly make you gain weight, right?

A normal 20 oz. Coke, on the other hand, has 240 calories and 68 grams of sugar (holy ****), which definitely causes weight gain.

Now, if diet soda doesn’t have calories, it can’t contribute to the calorie equation (calories consumed vs. calories burned), which means diet soda alone can’t make you bigger.

However, is Diet Coke responsible for insulin spikes and increased appetite, which would indirectly cause weight gain?

Everybody also seems to think that “Diet Coke has aspartame and thus gives you cancer.”

Why is that such an expected reaction to Diet Coke, and is there any truth to it? 

So I put on my nerd researcher cap and wanted to see what I could track down.

Sources I Don’t Trust

If you look up “diet coke weight gain,” you’ll find all kinds of articles that say Diet Coke is the devil.

Note: I do not think the Lucifer the Prince of Darkness comes in liquid form in a can, but I haven’t proved that yet.


Unfortunately, many of the articles that tell you that Diet Coke will make you fat often cite no sources, are written by people who are trying to sell their own supplements, and use pseudo-science to scare you.

On the flip side – other sites say that Diet Coke is perfectly fine for you, as it has no calories and therefore no ill effect.

As hopefully you’ve learned, not everything on the internet is true (shocking), and when it comes to fitness and diet our bodies are so complex that things are very rarely so black and white.

Sources I  Do Trust

After reading some of the crazy extremist websites, I tried to track down some actual studies (and not hearsay) that could prove or disprove the effects of diet drinks. 

I came across this study from the San Antonio Heart Study, where the amount of diet soda consumed directly correlated (I’ll explain why this specific word is important in a second) with an increased chance of weight gain:

“On average, for each diet soft drink our participants drank per day, they were 65 percent more likely to become overweight during the next seven to eight years, and 41 percent more likely to become obese,” said Sharon Fowler, M.P.H., faculty associate in the division of clinical epidemiology in the Health Science Center’s department of medicine.”

Now, because diet studies always take place with people of various levels of health, wealth, genetics, and social standing, along with thousands of other variables that take place, I’m hesitant to place the blame squarely on Diet Coke.

Correlation does NOT prove causation, as you hopefully already know from this article. 

Maybe the people who drink Diet Coke generally don’t take into consideration what constitutes a healthy diet, while people who don’t drink it generally could be more knowledgeable about their diets and thus eat better?

Maybe the heavy DC drinkers work stressful jobs (and ‘need’ the caffeine to stay alert), and the stress along with poor diet choices (from working late) is causing their weight gain?

Maybe people Diet Coke and use that as an excuse to then eat really really unhealthy food otherwise (and thus gain weight).

As that study above points out, and the study in THIS article points out – Diet Coke isn’t the cause, but is correlated with being overweight – the strong correlation between the two has me definitely leaning towards “Diet Coke can be part of the reason you are fat, but certainly not the whole reason” camp.

That comes down to the food you’re consuming.

If you eat healthy food in moderate portions and also drink diet soda, you’re still going to be SIGNIFICANTLY healthier than somebody who eats unhealthy food in large portions but doesn’t drink any soda.

Your nutrition is everything!

Next: although it’s become common practice for people to believe that Diet Coke/Aspartame can cause cancer, this has proven to be unfounded and should be classified under “Old Wive’s tale.”

So, Diet Coke is not causing cancer, though if you find it hard to not worry about this despite the evidence – no problem, don’t drink it!

My Thoughts On Diet Soda

My big problem with Diet Coke is that I don’t like the taste compared to a regular soda, but that’s personal preference.

Give me an ice cold Coke with real sugar (not high fructose corn syrup), and it’s heaven in a bottle. I’d rather drink one of those once a month than drink a case of 12 diet sodas every day.

But that’s beside the point.

In a previous article “Is a calorie a calorie, we agree that consuming fewer calories is the first step in a process to losing weight. That means that consuming a Diet Coke compared to drinking a regular Coke means you are consuming significantly fewer calories per day.

We focus on quantity of calories and then move into quality of calories in our 10-Level Nerd Fitness Diet. If you’re trying to kick a soda addiction or slowly change your diet and you’re overwhelmed with trying to change too much, I got you covered.

Download the strategy guide free, pick your level, and start changing today.

I’d say Diet Coke is absolutely the lesser of two evils when compared to regular Coke if you’re trying to lose weight.

By the way, here are our thoughts on Caffeine – when consumed in moderation, and from a source like black coffee or black/green tea – caffeine can be a powerful aid in productivity (and life satisfaction if you’re a coffee aficionado!)

I believe in those instances, one should get to the source code of why that much caffeine is required!

My Recommendation

I recommend that you cut back on soda/sugary drinks as much as possible, and if that means switching to Diet Soda for the time being, great.  

If you think water is too boring, consider sparkling water with a lime wedge squeezed into it!

If you need caffeine, go with black coffee or unsweet iced tea. I didn’t drink coffee until a few years back, but now I make pour-over, freshly ground coffee in the morning, or make my own cold brew in the fridge!

If you’re committing to removing diet soda from your diet: Slowly transition your diet, and start to cut back on the amount of diet soda you consume every day. Just like with slowly adjusting your diet soda consumption, you too can slowly transition your diet, level by level, so that you never jump too far that it gets overwhelming.

Download our Nerd Fitness Diet Strategy Guide, pick the level you want to start with, and start to level up your diet (and your weight loss) today!

Now It’s Your Turn

I want to leave you with one final caveat:

If you decide that drinking a Diet Coke occasionally makes you happy, and makes life worth living.

Go for it.

Personally, I might not drink soda, but I will certainly enjoy an adult beverage even though it’s unhealthy, and not feel bad about it!

I’d love to hear some actual stories from you about how soda and diet soda has affected your weight loss and health.

If you’ve given up regular soda and switched to diet and lost a lot of weight I want to know!

If you’re struggling to lose weight but you can’t kick your Diet Coke habit, I want to hear about it too!

I’ve mostly given up soda completely, with the occasional Coca Cola (with real sugar) once in a blue moon. No diet soda for me personally – I get my caffeine from black coffee and black tea.



photo credit: C. Vizzone Monochrome Diet Coke , jacreative Project 50 #43 Refreshing

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126 thoughts on “Can Diet Coke Make You Fat?

  1. I’ve been drinking Diet Coke for 31 years to date, because I like the taste. It’s mainly all I drink, I don’t drink it to lose weight and have never found it making me want to eat more food. I would say I’m addicted to it, due to the caffeine, I drink 2 cans a day to get through a work day.

    Maybe one of these days, I’ll try to kick it and see what the results are.

  2. Caffeine has the effect of constricting the blood vessels in your brain. If your blood vessels are always constricted then your brain moves into all that extra space. Once the caffeine has been removed and the blood vessels go back to their proper volume, your brain has to be moved/pushed back, thus causing the headaches. Do you best to cut back on the caffeine, your brain will thank you later.

  3. I drink to much pop I gained weight to much diet coke you are right diet coke is not healthy for us even me beth Finn drinks to much diet coke not me I drink diet Dr pepper that’s free for me I can have 1 can a day

  4. I’ve put on weight in the last week, the only change I can think of is I’ve been drinking a few cans of diet coke each day instead of my usual tea at work, seems unlikely such a sudden gain could be explained by diet coke, but seemed worth mentioning.

  5. one other thing I just thought of is what psychologists call the ‘licensing syndrome’ which basically means “I’ve done something good, now I can do something bad”, probably a universal phenomenon. Putting a Greenpeace sticker on the bumper of your SUV would be an example. Most people know to avoid someone with a really good cause. It may be that after virtuously drinking something with “diet” written boldly on it people feel “licensed” to pig out. It is possible to become aware of this phenomenon and resist it.

  6. its no big deal, just don’t drink it – make a litre bottle of water, cucumber and lemon and put that in the fridge – Boom there’s your new fix

  7. I recently gave up Diet Coke for 5 weeks as part of the Whole30 challenge. Before that, I probably had one or two cans a day. Honestly, as part of a careful, restrictive diet of meats, veggies, fruits etc… sometimes Diet Coke can be a nice treat and it actually provides satiety and can cut down on a craving for something sweet. In terms of health or mental clarity or weight loss, I personally haven’t noticed any negative effects from reintroducing some Diet Coke in moderation. Do I think it’s the best thing in the world for me? No, probably not… but if you’re dieting and hitting the gym regularly I don’t think you need to fear that Diet Coke is going to derail your progress — it won’t.

    OH! And I should add that I’ve found the flavored La Croix (orange or grapefruit) to be a much better choice when you’re looking for a replacement. I drink far more of that than Diet Coke now.

  8. I went from reg coke to diet coke and lost 15 lbs without barely any workout but now that i am working out i see that soda is seriously bad for you.but if you need that 1 or 2 a day preferably 1 do it with a diet

  9. Wtf. Whats your problem. Drinking what makes her feel better isnt pathetic, the fact that your judging someone who probably didnt want to say that in the first place makes only you pathetic my friend

  10. Taken in moderation (as everything should be) it will not cause weight gain.
    *I lost 50 lbs in 6 months… and I drank Diet Coke.
    *I also started exercising every day (I found something that I enjoy doing)
    *Ate more fruits and vegetables for snacking and cut down on the fats.

    I do not eat sugar either because it makes me feel terrible. However, I was not eating sugar for years before I finally lost the 50 lbs! In my case it was not sugar that was making me fat.

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  12. I swore off regular soda in 2006 a few weeks later when I finally was forced to step on a scale around Thanksgiving 2006 I tipped the scales at 356lbs. I started exercising and greatly cutback my food intake in 2007 and by 2008 I was 218lbs. I’ve had ups and downs over the past 10 years or so got up to around 260 at one point and down as low as 187. Now I’m at 230ish I’m also 6’1 so 230 on me is not what it would be on someone else. I also have a lot of loose skin and that’s probably 30lbs right there.

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  14. If you drink a few beers or a couple of shots of spirits your blood vessels will dilate and then your brain will not move into the empty space cause by caffeine.

  15. wrong, its more present in diet sodas, however you would have to drink enough to physically drown yourself for the aspartame to take effect. I suspected that I had aspartame poisoning a few years back, spoke to several doctors regarding it, including a chemical science doctor. All said the same thing. Dont drink 20-30L a day and you’ll be fine XD

  16. I have been drinking Diet Coke for about 15 yrs. I drink about 6 12oz cans per day. I eat an otherwise healthy diet and I exercise every single day. I have gained about 40 lbs. in those 15 yrs.No matter how many hrs. of pilates, or walking I do, I haven’t been able to get any definition in my abs or arms… it is very frustrating!!! I love Diet Coke but I am definitely going to start cutting back because I think it is the sodium in the drink that has been causing me to retain water….Idk???? But I will keep you guys posted.

  17. Hello, i honestly think, everything is related on HOW MUCH you move…
    i love coke, but i can also drink diet without problems.
    So now that i know diet coke is actually with no sugar and has no calories i will totally switch to diet.
    But the reason why i’m overweight, (even if not too much) Is because my bad habit with food, sure not for the coke or diet coke, and even more because i don’t move enough to burn what i eat.

    So my ending line is, if you like to drink coke just dont drink too much, and if you do, make a 10k walk around your own building XD
    But most of all keep in check the food you eat.
    Lately i lost 3-4 kg in 3 weeks, just by cutting junk food and coke. there wasn’t a big difference in my diet, i just eat at mc donald once every 2 week instead of 2 times a week xD still eat pizza most of the days (since im pizza chef) and most of all, i don’t even move much.
    So being able to refrain from eating too much and junk food, already help you losing wait.

  18. So I eat keto + intermittent fasting. I feel outstanding day and night beccaue of that.
    I drink diet mountain dew like crazy 4ish can a day.
    I don’t use it to lose weight. I could just drink water (I do drink water as well).
    But here is the problem for me. Everyone in the world has a genetic disposition toward having a sweet tooth or. Salty/savory tooth. We all like sweet and salt and savory. But people like my wife crave salty foods. I on the other hand crave sweet.
    A sweet can never go away. You may have will power to stop eating sweets, but you’ll never get rid of the sweet desire because its built I to your genes.
    I find that I have no desire for sweets that are bad for you, because my sweet tooth is satisfied on a regular enough basis by the diet Mountain Dew. And diet mountain dew, though it has no nutritional benefit, it’s also not bad for you.

  19. I wrote this in a hurry. I should’ve proof read it first. LOL. But I think the point was made.

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