- New research suggests that drinking sparkling water might help with weight loss.
- Drinking fizzy water could lead to changes that help cells better utilize blood glucose, a researcher says.
- Experts note carbonated water may also help with satiety, hydration, digestion, and calorie reduction.
- Still, the effects of sparkling water on weight loss are quite small, meaning most people will still need to eat well and exercise often to maintain a healthy weight.
- Good sleep, stress reduction, mindful eating, and tracking progress can help with weight loss, too.
When people are seeking to lose weight, they may give up unhealthy sodas laden with sugar or artificial sweeteners. In doing so, some people may miss the “bite” of carbonation that comes with fizzy drink consumption.
Beverages like sparkling water can fill the void without adding calories or undesirable chemicals.
According to a new article published on January 21 in BMJ Nutrition Prevention & Health, a researcher evaluated how fizzy water could aid your weight loss efforts beyond filling the void left by ditching sodas.
The discussion highlights how drinking carbonated water may induce certain physiological changes conducive to weight loss.
Still, there are no shortcuts to losing weight. Weight loss is best achieved through a nutritious diet and regular physical activity.
Sparkling water may improve blood glucose
Study author Akira Takahashi, MD, PhD, of the Dialysis Center at Tesseikai Neurosurgery Hospital in Shijonawata, Japan, explained in a press release that carbonated water reportedly speeds up digestion and helps decrease blood glucose levels. However, the mechanisms driving these effects were unclear.
To better understand the effects, Takahashi compared the effect on glucose levels with hemodialysis, a treatment where blood is filtered outside the body.
Hemodialysis treatment also alters carbon dioxide levels in the blood. During this process, blood glucose levels fall, which suggests that carbon dioxide helps in the utilization of glucose.
Takahashi theorized that something similar might happen when people drink carbonated water.
Carbon dioxide is released into the bloodstream, where an enzyme in the red blood cells converts it into bicarbonate. This conversion raises the pH within those cells, allowing the body to use glucose more effectively.
Could these improvements in glucose usage lead to weight loss? Takahashi wrote that it likely could, but the effect overall would be quite small.
Sparkling water could aid weight loss in other ways
While this review looked at what is happening at the cellular level, there are other known ways that drinking fizzy water may help you in your weight loss goals.
Gabby Zeagler, clinical dietitian at Nourish, noted that carbonated water can create a feeling of fullness that may help reduce your appetite and allow you to be satisfied with less food at your next meal. Zeagler wasn’t involved in the study.
“If someone is drinking seltzer all day long, this will also increase their hydration level which helps support metabolism and will likely reduce the amount of times someone may mistake a feeling of thirst for hunger and lessen the amount of snacking they might do,” she said.
Carbonated water is also a great substitute for soda, juice, and other sugary, high-calorie beverages, according to Zeagler, which will help you take in fewer calories over the course of the day.
“For some people, carbonated water can help with digestion,” she continued, “and when our stomach is feeling less bloated, we are more likely to follow a healthful eating pattern.”
However, she agreed with the study author, and noted fizzy water is not “a magical drink.”
Balanced diet, regular exercise still best for weight loss
“Drinking fizzy water is just part of the equation for effective weight loss,” explained Josh Kaplan, MD, founder and CEO of Dr. Well by BuildMyHealth.
“It could be used as an alternative to high-calorie drinks, but to achieve real progress, it must be used in conjunction with diet and exercise.”
Kaplan suggested eating a diet rich in lean proteins, fiber, and healthy fats. These will keep you full longer and help you maintain muscle while you are losing fat.
“Strength training and regular aerobic exercise are essential for increasing metabolism and burning calories,” he added.
Stress management and good sleep also play a vital role in your weight loss, according to Kaplan. This helps regulate the hunger hormones, such as cortisol and leptin.
In addition to these measures, Zeagler suggested practicing mindful eating. “Pay attention to hunger cues, eat slowly, and avoid distractions during meals. Put your phone away while eating!” she advised.
She also suggested tracking your progress, whether with a food journal, app, or wearable device.
“This way, you can identify areas for improvement and improve upon them,” said Zeagler. “Remember, you can’t improve what you don’t measure.”
Takeaway
New research suggests drinking carbonated water could contribute to weight loss by creating physiological changes that allow cells to better use glucose.
Additionally, it may aid weight loss by helping you feel more full and keeping you more hydrated. It can also help you cut calories by replacing high calorie beverages. It may also improve your digestion and reduce bloating.
However, experts say the effect of carbonated water on weight loss is small, and fizzy water is not “a magical drink.”
To lose weight, follow the basics, such as eating a healthy diet and exercising regularly. Keeping your stress low and getting good quality sleep can help regulate the hormones that make you hungrier, like cortisol and leptin.
Practicing mindful eating and tracking your progress can help you be more aware of what you are doing so you can improve and solidify your new healthy habits.
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