Soda, pop, coke, Topo Chico Fizzy Lifting Drink— no matter the name, carbonated beverages are almost everywhere, comprising up to 21% of Americans' total caloric intake. Originally created so diabetics could enjoy soft drinks without health risks, diet soda has become a way for people to stay slim while getting in a sip. But while many might think these “diet” drinks do the body good, drinking diet soda might actually be linked with greater weight gain than its sugar-filled counterpart [1].

Gettin’ Fizzy With It — The Need-to-Know

One study found children who had more than one regular or diet soda per day consumed more daily calories and gained significantly more weight over time [2]. Other research suggests those who drink more than one diet soda per day experience a greater increase in waist circumference than those who stay away from bubbly drinks altogether. Looks like soda stomach could become the new beer belly.

So what’s the weight-gain culprit? Some research points to the body’s reaction to aspartame, a calorie free artificial sweetener used in many diet sodas [3]. Other studies point to sweet tastes as appetite enhancers, no matter the source, leading to higher post-meal calorie consumption [4]. And part of the connection between diet soda and weight gain could be psychological, as those who drink diet soda might overcompensate for a perceived calorie reduction by consuming more from other sources [5].

And an expanding waist line may not be diet soda's only risk. Drinking more than one can per day might also increase blood pressure and cholesterol levels, which can up the risk of stroke, heart disease, and diabetes [6]. Downing the diet drinks could also cause extra fat to accumulate in the liver, leading to scarring and increased inflammation [7].

Kick the Can – Your Action Plan

When it comes to carbonated beverages, there are risks to both regular and diet options. When consumed in large quantities (like in place of water), each can have a significant, negative impact on the body. But if treated as an indulgence instead of a necessary staple, diet soda could be okay— and hey, there are certainly options that could be worse.

For those vowing to put down the can altogether, giving up soda doesn’t mean giving up flavored drinks. Several soda alternatives (including “jeltzer,” a mix of all-natural fruit juice and seltzer), may be just enough to fill that fizz craving. Even adding fruit sluices to a glass of cold water might satisfy a craving for sweet drinks. Making the switch may take some time, but the belly— and body— will be grateful.