The Dangers of Diet Soda

Agreeing that sugar-filled soda isn't good for you, numerous individuals turn to diet soft drinks in order to stave off weight gain. But do these beverages really do the job?

According to a handful of experts, many people don’t realize that regulating intake of diet soda is important to overall health and fitness. In some cases, it is just as vital as regulating your intake of sweets and junk food, Patricia Lopez, a registered dietitian at Zepol Dietary Clinic in Edinburg, told The Monitor.

The issue at stake is when the amount of diet soda a person ingests outweighs the amount of healthier beverages he/she have during the day. Individuals need about eight cups of water a day - if those servings are being replaced with soda, even of the diet variety, there could be a problem.

Aside from concerns about aspartame and potential weight gain implications, Lopez said many diet sodas are diuretics. They dehydrate the body. Even if a soda is caffeine-free, this can still be a problem.

Moreover, diet sodas contain varying levels of caffeine. Too much can lead to moodiness and hyperactivity, Lopez said. Some people are also under the misguided notion that the darker the soda, the more caffeine it contains, but that isn’t always valid.

According to David Schardt, senior nutritionist at the Center for Science in the Public Interest, young girls who drink too much diet soda also put themselves at risk for weak bones, if they drink more of this beverage than milk.

“If teenage girls aren’t getting enough calcium, that’s the critical time for developing bones,” he said. “Bones are as strong as they can be by 25 or 30 years of age. They need to build up bone during that time, but many are not getting enough calcium and are drinking more soda."

But, wait, there are more potential problems! Drinking excessive amounts of diet soft drinks can lead to dental difficulties, said Sharon P. Fowler, a researcher at the University of Texas Health Science Center of San Antonio.

Fowler and a team of researchers recently looked at the impact of soft drinks on overall health as part of a heart study. The acids in diet soda (as well as regular) slowly dissolve tooth enamel, which can lead to cavities.

“Diet sodas are truly bad for the teeth, just not as bad as the regular versions, bottle for bottle,” she said. “If, however, an individual were to drink more cans or bottles of diet soda than her or she would have drunk of the regular version, because of a sense of being in a consequence-free environment, than the damage to the enamel from the diet sodas would increase more steeply.”

The overall message is clear: diet soda can still be dangerous. Too many people are under the impression that they can freely consume these drinks as often as they'd like to, but moderation is always key.

-- Lee Bauer

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.