This question is in relation to diet soda on fast. Some people claim that this and any sweetener can cause an insulin spike. I’ve succeed in losing 18kg with IF (OMAD) and keto diet but during my fasts I drank a lot of Coke Zero.
But, I want to know the actual impact of getting an insulin spike if it does happen, should I be getting kicked out of ketosis?
What about the other impacts? What about around building insulin resistance? I’m a pre diabetic and would like to use IF as a way to build insulin resistance.
Could there also be grades of insulin spikes? So even if diet soda does spike insulin, could it be short lived and still the overall contribution to insulin resistance is positive?
Just looking to understand the science behind this.
Congrats on the weight loss first off, as far as I’ve seen drinks with 0 carb 0 cal typically won’t break your fast, but there is a catch. Diet soda is typically filled with artificial sweeteners that while limiting an insulin response can have other adverse health effects. I’d say probably limit the amount you drink if you can’t kick it entirely, or work to stop it. Sparkling water helped me kick my soda habit but I know it’s not for everyone. I also drink water and coffee. Best of luck.
No diet coke does not break your ketosis. It does break a fast though because it can influence insulin.
>I’m a pre diabetic and would like to use IF as a way to build insulin resistance.
I think you mean to say REDUCE insulin resistance or improve insulin sensitivity.
All I will say, and this is anecdotal, but supported by research as well. Is people who regularly consume artificially sweetened beverages are overweight.
Studies have shown that people who consume diet beverages are more likely to develop diabetes than people who don’t. I think this isn’t because artificial sweeteners cause diabetes but that diet soda consumption can increase desire to eat poorly and because people who are unwilling to make positive dietary habits aren’t likely to really make other lifestyle changes in diet so thus they are at risk for developing diabetes.
If diet sodas are a regular part of your life I would recommend that over time, and maybe not right now, but at some point in your journey it would be in your best interests to eliminate them.
They do break a fast so if you are going to consume them I would do it in your feeding window.