Cutting Soda

[ggardnerply]

Hello,

Girlfriend and I just started getting into trying to be a bit more healthy. First thing she does is try to cut Soda as she used to drink it frequently. I currently never had a problem as I mostly like diet soda anyways and I don't drink it often. Anyways, since she has cut it she has been feeling very weak and not well. I assume this is normal and I'm guessing it has to do with the lack of sugar that her body is used to.

Any suggestions on healthier ways for her too substitute the sugar so she doesn't feel so weak? I suggested fruits such as apples and grapes but I don't know a whole lot when it comes to nutrition other than the basics. Any help is greatly appreciated!

[Stinkyfish97]

I went from soda to sparkling water like (la croix, Perrier, San Pellingrigio). I find that I was drinking soda because I liked the carbonation more than the actual flavor of the soda. I will warn you about switching over to these, the problem from what I have read is that carbonated drinks stretch your stomach, even carbonated water drinks like la croix. 

I am not saying this neccisarily leads to weight gain, it might not. Soda might actually make you feel more full. But drinking just plain water is likely your best option. Weaning yourself off soda though is a good goal. Try to mix it up with something like the La Croix water. For me La Croix is ok, I found I really love an ice cold Perrier or San Pellingrigio however. 

[MattB159]

Larry, I think you missed my point. It isnt whether or not it contains 100% fruit juice, it's the fact that fruit juice (even pure fruit juice) is very high in sugar. Fruit should be consumed in moderation. It is better to eat whole fruit than drink fruit juice.

And another thing, carbonated drinks are awful for people, especially women. Carbonation has been shown to decrease bone mass and contribute to early osteoporosis. Women are already more at risk, and carbonation surely doesnt help.

[Bogdel]

@ggardnerply, I agree with @Duke that diet soda is as bad as regular soda, and I highly recommend that you stay away from it.

Encourage your friend to have her blood sugar checked. I very rarely drank soda (once in two or three years), but I used to eat lots of fruit. Last year I found out that I had prediabetes (low energy was one of my symptoms). That's when I replaced fruit with raw veggies. My blood sugar went down, and so did my body weight. Now I walk 4-5 miles/day and I feel great. 

[DavideFitbit]

@ggardnerply, I've tried to substitute sugar with products like Stevia and i've started to eat more fruits as well, I haven't completely removed the sugar from my diet because I know it's also necessary, but I think the key is to try to keep the balance in what you eat and drink.

Taking a few good vitamins has also helped me to have a little more energy during the day and little by little i've gotten used to spend my day without having to consume sugar to get energy.  

[USAF-Larry]

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@MattB159 wrote:

Larry, I think you missed my point. It isnt whether or not it contains 100% fruit juice, it's the fact that fruit juice (even pure fruit juice) is very high in sugar. Fruit should be consumed in moderation. It is better to eat whole fruit than drink fruit juice.

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I don't think I missed the point. I have been Type 2 Diabetic since April 1992, and one of "approved" drinks on my diet is 100% fruit juice. The natural sugars in fruit juice is completely different, with a different glycemic index, than processed sugars.  I drink lots of water without sugar or flavoring, and coffee without cream or sugar, and some green tea for my daily hydration. But, for nutrition, I have a glass of 100% fruit juice every morning.

[Raelcvn]

It's most likely withdrawal from sugar and caffeine, also when you clean up your diet, your body detoxes. Those symptoms can be worse than withdrawal. I cleaned my diet up last February and had a miserable 2 weeks. Once it was over, I had more energy, no cravings, hunger pains only when I am hungry, and I sleep better and wake up more alert. I've lost 34 pounds and want to lost about that much more.

As to the fruit juice debate, I agree with eating fruit is better for you. Companies lie, 100% fruit juice doesn't always truly mean that. When something is processed, they legally do not have to list any ingredients that were used in the process, only ingredients in the recipe. It's why I can't drink processed fruit juice, I react to the non listed ingredients. I can eat the fruit no problem. Also, a lot of the nutrients are added just to make the item look more attractive. I don't eat processed anymore. I like to know the quality of what I am eating.

[ashleyxohope]

Hi there!

So this may not be super helpful in terms of helping with soda withdrawal, but I just figured I would share this video for anyone who is looking for reasons to cut soda, or may need some motivation. Every time I want soda, I just think of this video and I am disgusted and feel so much better about having water (or the occasional sweetened ice tea)

http://youtu.be/LZp29Qeu8_U

I hope since the original post your girlfriend has been well!

[OCDOC]

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@USAF-Larry wrote:

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@MattB159 wrote:

Larry, I think you missed my point. It isnt whether or not it contains 100% fruit juice, it's the fact that fruit juice (even pure fruit juice) is very high in sugar. Fruit should be consumed in moderation. It is better to eat whole fruit than drink fruit juice.

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I don't think I missed the point. I have been Type 2 Diabetic since April 1992, and one of "approved" drinks on my diet is 100% fruit juice. The natural sugars in fruit juice is completely different, with a different glycemic index, than processed sugars.  I drink lots of water without sugar or flavoring, and coffee without cream or sugar, and some green tea for my daily hydration. But, for nutrition, I have a glass of 100% fruit juice every morning.

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1/2 cup pure fruit juice per DAY is the recommended max acc'd to the AHA. I find it hard to have just that amount.

Easiest rule for me is 'If it tastes sweet, DON'T DRINK IT!!' This includes all artificially sweetened drinks. I do miss it (especially Coke Classic on ice....Homer Simpson drool...), but being firm about all and any sweet liquids has helped a lot.

[SouthernDad]

Last year, I switched from regular sodas to diet sodas but I really didn't cut back on consumption.  Now I am switching from sodas to flavored sparkling waters.  I have a Sodastream machine and have found the flavored waters to taste great.  One thing is for certain, if I were to drink the 115 fl oz of water that is recommended for my weight, I'd get a lot of steps in at night.  The problem is that they would be to and from the bathroom!

[shipo]

You might be surprised; I typically drink one to one and a half gallons of green tea (Oolong to be more specific) per day, and don't typically have to log more than two to three trips over night.  🙂

[DavideFitbit]

Hey guys, thanks for taking the time to share your thoughts about cutting soda and what other substitutes may be out there, it's interesting to see all the different opinions and suggestions on this matter. I'll definitely be implementing a few of the recommendations I've seen on this thread. 

[SunsetRunner]

Do they still do soda stream? Make your own sugar free healthy pop

[Punkynn01]

Sodas= Empty Calories

4 years ago I started my journey to a better life.  I have lost 80 lbs.  The very first thing I did was stop drinking sodas. 

I had always heard people say,..."Don't drink your calories"

I never understood what that meant until I came across a weightloss app called loseit.

www.loseit.com

I used it up until last summer when I got my fitbit.

Anyway...one of the things that it does, much like the fitbit app, is it allows you to put in your calories that you consume.

You are allowed to figure up your caloric intake for the day based on your stats. (age, weight, etc)

I had a jaw dropping moment when I figured up what I was consuming in a weeks time in Pepsis.  

GET READY FOR IT.....

I was drinking up to 3 lbs worth of calories a week...just in pepsi!!!!!!!

Jaw dropping....right? I actually sat down and cried.  

Here's the thing....

I would cut everything else out.  I would go on a diet of salads, veggies, only chicken or lean meat.  Granted, I wasn't counting calories yet.  I was just eating things I thought was healthy.  I was also doing at least 2 miles on the treadmill or doing at least 30 mins of high impact aerobics at least 5 days a week.  I wasn't seeing any results.  All because I refused to cut out the sodas!

The thing that made me truly realize was the one month that I started cutting out just my evening amount of sodas.  My husband had bought a Kuerig for me for Christmas. (It's one of those one cup serving drink makers) There was a sleepy time tea that I got hooked on and started drinking in the evenings.  Instead of sugar I used a bit of honey and splenda. During this month I didn't exercise or really diet...I just replaced my evening soda with this tea.  

At the end of the month I noticed that i didn't feel as bloated and decided to get on the scale.  

I was shocked to see that I had lost 5 lbs!

This was when I was just beginning to use the loseit app and also when I sat down and had my jaw dropping realization of how many calories I was consuming in sodas.  Well, that was enough to make me wake up and realize what I needed to do.  I stopped drinking sodas all together.  I drank only water and my tea and coffee.  I counted my calories and stayed in my deficit and exercised.  I lost 40 lbs by Summer!

So Yes...drinking sodas do make a huge difference in your weightloss. You have to ask yourself. Is it worth all those calories? One 20 oz is almost as much as a meal small meal or nutricious snack.  I learned that I would rather have an actual meal than waste my calories on a drink.  "Empty calories".  Now I know what that means. 

[Paradise555]

How about smoothies? I mean when I make mine I don't add any sugar but whatever is in the fruit, plus you can get easily 3-5 servings of fruit plus have the feeling of feeling full. This ensures that the cravings of either sugar or hunger doesn't come and make you gain weight that is unnessecary.

[SouthernDad]

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@SunsetRunner wrote:
Do they still do soda stream? Make your own sugar free healthy pop

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Yes.  Yes, they do.  Kroger grocery stores sell them as well as Target.  

[Michaelxxx]

I cut all soda out and for the time being I just drink water. As for diet soda, this is the worse thing you can pit in your body, it is poison and will cause tremendous weight gain.  Anything that says diet on it or has any type of sugar substitute will kill you.  I use Honey and limit all sugar. Natural fruits like apples and berries sweetened with honey if needed. I avoid all Yogurt , except plain full fat Yogurt. Eating boiled eggs, tuna , spinach wraps. made a salsa out of habanero peppers. Tea is great also no sugar. I also eat no bread , weat is really bad do to sugar.

[USAF-Larry]

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@Michaelxxx wrote:

 Anything that says diet on it or has any type of sugar substitute will kill you.  I use Honey and limit all sugar. 

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It may be a little extreme to say that any type of sugar substitue will kill you. There are a lot of diabetics like me that are still alive at 70+ years old, who use reasonable sugar substitutes. Chemical sugar substitues may very well be bad, but natural sugar substitues have never been shown to have a negative impact.

That said, a reduction of as much sugar and "white foods" such as white rice, white potatoes, white bread, etc., as possible, is good always a good idea as they are empty calories that do nothing for health and well-being.

[robwilkens]

I had cut out soda at least a year ago, and now whenever i go to try it, i find it tastes awful and makes me FEEL absolutely terrible (my body HATES the effect of soda). I mostly drink filtered water, occasionally milk and orange juice, and never forget the coffee (I'll put milk/cream in coffee, but NO SUGAR for the last 16 months -- prior to that i always had it 'light and sweet'). In the same time period, i have lost about 50lbs. I just got my fitbit yesterday (I had one years ago) and was using 'another brand tracker' prior to this.

[Punkynn01]

Yes!  I have had so many people tell me that they have lost weight by just cutting out sodas as well as exercise.  They had always been active but the sodas were a barrier in their weightloss.  Not only are the calories a problem...but many people don't realize that the sodium and carbonated water can cause your body to bloat and show significantly on the scale.  

"i find it tastes awful and makes me FEEL absolutely terrible (my body HATES the effect of soda)."

A lot of people who drink sodas regularly don't realize how bad they feel on a daily basis till they go for a while and get off of them.  Then when they partake in a soda they have an effect on them and they then realize.  They don't realize it because they are just used to feeling that way.  

It's the same with exercise.  Those who don't exercise don't realize what regular exercise will do for their bodies once thier body get's used to it.  I have had people think I'm crazy when I tell them that my body actually craves exercise.  

[lmcginley002]

I have never been a big soda drinker, but I did love Coke! I have stopped drinking soda by switching to seltzer. It is the carbonation that I really love and what I would crave. I get flavored ones sometimes, or plain and flavor it with different bitters and tonics. Endless combos! 

I know cold turkey works best for some but I'm very much in the gradual changes camp. For example if she has a soda after lunch and with dinner start with cutting just one, and when that feels normal move on to the next. Cutting out one at a time it gets easier and easier and  is without strong withdrawls. That is how I quit smoking too, first not at work, then not in my car, and so on.