The question ‘Is Coke Zero Keto friendly?’ is certainly a heated debate across countless Facebook groups and forums, and many people have strong opinions on the subject. If we look at the argument from a macro point of view, Coke Zero and most diet drinks have very low or nil carbohydrates. So you can consume it all day long and be within your macros, right? Well, unfortunately, the answer may not be as simple as that.
Technically Coke Zero (and other diet drinks) are keto friendly. However, from what I’ve been researching, it may be slowing your weight loss and causing you to eat more and here’s why. The problem with most diet drinks are the ‘artificial sweeteners’ and how your brain and body respond to them. Some of these sweeteners have been shown to trick your brain into thinking it is having something sweet, thus triggering a releasing of insulin (Source: Healthline). Further studies showed that subjects (Rats) receiving these constant artificial spikes in insulin levels consumed more calories than those not consuming artificial sweeteners (Source: MedicalNews).
Some additional reasons to avoid regular consumption of diet soda include links to type 2 diabetes, low bone density and strokes. Furthermore, many of these diet drinks contain harsh chemicals such as aspartame that is believed to cause a host of other health issues as well. At the end of the day like most things, it comes down to moderation and your own personal choice. Don’t just take my word for it though, do your own research as well, I am by no means an expert. For me, I think there is enough evidence for me to refrain from drinking diet drinks every day, but that’s just me.
Looking for diet soda alternatives? Keep reading below.
Can Coke Zero kick you out of ketosis?
From my research on the subject, there doesn’t seem to be a definitive answer. So it may not kick you out of ketosis, but it can inhibit you getting into back into ketosis (Source: L. McDonald). Again, the problem is their’s not a lot of funded research being done on the issue. I would recommend experiment yourself, try two weeks with diet drinks and two weeks without and gage the results yourself.
Some medical LCHF experts in the community have come out and said ‘Yes, diet drink will kick you out of keto’. One such fellow by the name of Dr Eric Berg has taken this stance and said ‘Yes it will’. I’m a fan of the guys work, he has a blog and YouTube Channel and is a big advocate for the Keto/LCHF way of eating. He has a video on the subject which I have put below, watch it and make up your own mind.
Diet Soda LCHF approved alternatives
Just imagine for a moment if you will.
It’s Sunday afternoon, and you’ve just finished mowing the lawn. Sweat is dripping down your face. You walk inside your house and open the refrigerator door to feel the cool air tingle across your hot sweaty body. You reach in to grab an icy cold can of Diet Cola. Only to realise you read my stupid blog post and threw away all your cola drinks the day before…..stupid blog post.
I know how refreshing a soft drink can be, especially after a long afternoon of working in the hot sun. So here’s my list of ‘Deliciously refreshing Diet Soda Alternatives’ which are all LCHF approved.
Soda Water and Seltzer’s
Don’t be too hasty to dismiss these drinks as boring or tasteless. They are one hell of a mixer drink. Just make sure they haven’t got any sugar in them.
Here are a few of my favourite mixes (replace soda water with seltzer if you prefer that)
- Lemon juice – 1 Cup soda water and 1 tbsp lemon juice. Add LCHF sweetener if required.
- Strawberries – Cut up ½ a cup of strawberries, place into a jug and top up with Soda water. The berries flavour will diffuse into the water. Drop in some ice cubes. Let sit for ½ an hour in the fridge and consume.
- Raspberries and lemon juice – Mash up ½ a cup of raspberries. Place in a jug. Squeeze in ½ a lemon. Fill up with Soda water and stir.
- Herbal tea – There are just so many available on the market today to list them all here. Find a tea you like the sound of, rip the string off the tea bag and throw a few into a jug and fill up with soda water. Refrigerate with the tea bags still in for ½ an hour and consume. I’m sure even the non-tea drinker will find a flavour they’d like.
So if you don’t like any of my alternative drinks from the previous paragraph and absolutely have to have a diet drink, then try Zevia Soda out, they are really good. They seem to be one of the “healthiest” options around. They are a ZERO calorie drink made on Stevia, non-GMO, no Phosphoric Acid and no Aspartame. Still not sure if the stevia will give you an insulin spick but as far as everything else goes they get a big tick from me.
Other drink options
Green Tea: I love a green tea with some fresh lemon squeezed into it. Make a jug up and place it in the fridge. Awesome for those hot summer days.
Coffee: Nothing beats a morning cuppa, but it’s not ‘really’ a cool me down drink. Well, have you tried a Cold brew coffee? Not only does it cool you off but It’s a great way to start the day. Wanting to try one yourself? Here’s my recipe.
Cold brew coffee recipe
- Fill a large mason jar 1/8 of the way with ground coffee (not instant).
- Fill with filtered water.
- Gently stir, cover and place in the fridge for 12-18 hours.
- Place a large paper coffee filter in a sieve (or cheesecloth) and strain the coffee mixture through it into a large bowl.
- Place the strained coffee in a large jug and enjoy (The coffee will store for one week).
- Drink cold with some cream and ice cubes.
How to stop drinking soft drinks/sodas
So soft drinks have never been my thing. However I did have a 2 pm Chocolate addiction, and I bet a lot of you office workers can relate. So let me share my experience with breaking my addiction.
From my own experience and what I have researched, I would say for most people soda drinking is habitual and before we can break it, we have to truly understand what a habit is and how they work. A habit is a routine of behaviour that is regularly repeated and tends to occur subconsciously (Source: Wikipedia). Once a conscious action is repeated with enough frequency, a Habit is formed. At this point, you have rewired your brain to seek out the reward, this is known as a ‘Habit loop’.
The ‘Habit loop’ is divided into three parts Cue, Routine and Reward. The Cue is what triggers your habit in the first place. The Routine is the habit itself, and the Reward is what satisfaction or relief you get from completing the habit.
For me, the Cue was 2 pm rolls around, and I’m bored. The Routine was to go across the road and buy a Chocolate bar, and the Reward was the little sugar rush and a change of scenery for 10 minutes.
So boredom was triggering my habit loop, but boredom may not be the trigger for everyone. For some its another routine, my friend as soon as he turns the Xbox on to play he grabs an energy drink from the fridge. So take note of when you feel like a soda, what were you doing to trigger that.
Now you have identified your ‘Cue’; you can replace the Routine with something else. So what do I now then my cue triggers?
When 2 pm comes around, and I’m getting fidgety, looking for something to break up the boredom. I grab my water bottle (even if it’s not empty), I refill it and go for a 5-10 minute walk.
I kept most of my routine the same because I realised I wasn’t craving the chocolate per say but something to break the monotony. Yes, I know sugar cravings is a real thing, but for me, I wasn’t eating chocolate on the weekends, so I don’t think the sugar addiction was a factor for me.
Now if going for a walk and a glass of water doesn’t suit or is not your thing, find something that is. Have a cup of coffee or one of the drinks I mentioned above in Diet Soda LCHF approved alternatives.
Breaking a habit is hard, and some days you might fail and give into temptation. The key is don’t be too hard on yourself, we all fail sometimes. As long as having more wins then fails, you are moving in the right direction.