Recent research has shown that diet drinks with sugar alternatives can be just as effective as water for weight loss among adults who are overweight or obese. This conclusion stems from a two-year randomized trial conducted by the University of Liverpool in England, involving 493 participants aged between 18 and 65, all with a body mass index (BMI) between 27 and 35.
In the study, one group of participants consumed 22.3 ounces of water daily, while the other group received the same quantity of soda sweetened with non-nutritive sweeteners, roughly equivalent to two cans, over the course of 104 weeks.
The participants assigned to the non-nutritive sweetened drinks could choose from a range of options, including diet sodas, low-calorie fruit beverages, and flavored waters. The primary sweeteners used were aspartame, acesulfame potassium, and sucralose.
After the two-year period, those in the diet beverage group lost approximately 10.6 pounds, compared to about 8.2 pounds lost by the water drinkers.
Interestingly, people from both groups managed to maintain significant weight loss over the two years, even during the final year when regular weight-management support was no longer provided. Participants from both groups also experienced reductions in waist and hip measurements and decreased body fat. However, there were no notable differences in results between those consuming diet beverages and those drinking water.
Additionally, cholesterol levels remained healthy in both groups.
These findings were published in the British Journal of Nutrition. Alix Turoff, a registered dietitian in New York City, commented that the study does not necessarily establish that diet drinks were the direct cause of weight loss. Instead, she emphasized that all participants were part of a structured weight-management program that incorporated nutritional counseling, behavioral support, and exercise recommendations.
Turoff pointed out that the real key to including diet beverages in one’s diet revolves around substitution—people might benefit from saving calories, especially if they typically consume higher-calorie sugary drinks. She stressed that while water is always a great hydration choice, individuals shouldn’t automatically shun diet drinks due to concerns that these will prevent fat loss or cause weight gain.
The study did have its limitations, conducted in a single location in England with collectable race and ethnic data missing, which restricts how broadly these findings might apply. Also, only 220 of the original 493 participants completed the 104-week trial, and the second year’s participation was voluntary, possibly skewing the results towards more motivated individuals sticking with the program. It’s worth noting that this trial received funding from the American Beverage Association, but the authors assert that the association had no influence over the study design, data analysis, or interpretation of results.
