Diet drinks are a popular choice for people hoping to maintain their weight or shed a few extra pounds.
Marketed as low- or zero-calorie alternatives to sugary beverages, they seem like a simple solution for cutting calories.
But do they actually help with weight control?
Researchers from Johns Hopkins University set out to answer this question, focusing on overweight and obese adults.
Their findings were unexpected and raise new questions about the role of diet drinks in weight management.
The research team, led by Dr. Sara N. Bleich, analyzed data from nearly 24,000 adults to examine how diet beverage consumption relates to overall calorie intake.
They found that about 10% of adults with a healthy weight consumed diet drinks, compared with roughly 20% of adults who were overweight or obese—suggesting heavier individuals may be more likely to choose diet beverages.
Among adults with a healthy weight, those who drank diet beverages consumed fewer total calories than those who drank sugary drinks, indicating a potential benefit for calorie reduction.
However, the pattern differed significantly for overweight and obese adults. Despite choosing diet drinks, these individuals consumed roughly the same total number of calories as those who drank regular sugary beverages.
Researchers discovered the reason: many compensated by eating more solid food, particularly snacks.
A closer analysis showed that overweight and obese adults who consumed diet drinks ate substantially more calories from salty and sweet snacks than their counterparts who drank sugary beverages.
The findings suggest that replacing sugary drinks with diet beverages alone may not lead to weight loss—especially for people who are already overweight or obese. Without changes to overall eating habits, the calorie savings from diet drinks may be offset by increased snacking.
For effective weight management, attention to the entire diet—not just beverage choices—is essential.
The study also highlights areas for further investigation. For example, researchers suggest examining whether diet drinks help people with a healthy weight maintain their weight over time. Understanding how different populations respond to diet beverages could clarify their true role in weight management.
Weight control is complex and influenced by many factors beyond beverage choice. Whether opting for diet or sugary drinks, maintaining a balanced diet and mindful eating habits remains key.
Diet drinks may reduce sugar intake, but they are not a guaranteed solution for weight loss—especially if accompanied by increased consumption of high-calorie foods.
