1. Coke
In 2021, Coca-Cola was ranked the leading carbonated beverage company in the United States. Even though it is popular (and delicious!) Coke is not a healthy soda brand for weight loss. There are several reasons for this: its high sugar content, high-calorie content, lack of nutrients, and negative health effects like heart disease.
"Coke contains high amounts of sugar, which can lead to weight gain and negatively impact overall health," Mordi explains. "A single 12-ounce can of Coke contains around 39 grams of sugar, which is almost double the recommended daily intake of sugar for adults." Coke also boasts fan-favorite flavors like Cherry Coke, Diet Coke, Vanilla Coke, and more.
"Coke is also high in calories. A 12-ounce can of Coke contains around 140 calories, which can add up quickly if consumed regularly," Mordi adds. "Coke does not provide any significant nutritional value. It is essentially just sugar and water, with some added flavors and colors." If you consume Coke regularly, this could not only lead to weight gain, but also obesity, type 2 diabetes, and tooth decay. So, if weight loss is the goal, it is best to avoid sipping on Coca-Cola regularly.
2. Sprite
And, like Coke, Sprite is not a healthy soda brand for weight loss because of its sugar content, lack of nutrients, and negative side effects. "Sprite, like Coke, contains high amounts of sugar, which can lead to weight gain and negatively impact overall health. A single 12-ounce can of Sprite contains around 38 grams of sugar, which is almost the recommended daily intake of sugar for adults," Mordi says. "Sprite is also high in calories. A 12-ounce can of Sprite contains around 140 calories, which can add up quickly if consumed regularly." Yikes! That's why it's not good for weight loss.
3. Dr. Pepper
And, another popular soda brand that is not good for weight loss. Like Coca-Cola and Sprite, Dr. Pepper is high in sugar and lacks the nutrients your body needs. "A single 12-ounce can of Dr. Pepper contains around 40 grams of sugar, which is almost double the recommended daily intake of sugar for adults," Mordi says. "Dr. Pepper is also high in calories. A 12-ounce can of Dr. Pepper contains around 150 calories, which can add up quickly if consumed regularly." It is essentially just sugar and water, with some added flavors and colors. So, overall, it is best to limit or avoid soda consumption if you're trying to lose weight.
4. Mountain Dew
According to Nanavati, Mountain Dew is another soda you should consider cutting out altogether if you want a slimmer waistline. Like the other items on this list, the citrusy soda is packed with sugar. "Mountain Dew is one of the leading sodas to avoid when focusing on weight loss due to its alarmingly high sugar content," she warns. "A single can contains more grams of sugar than most other sodas, contributing significantly to daily caloric intake without offering any nutritional value."
Additionally, she points out, "This soda contains artificial colors and flavors linked to health issues. Large consumption is not recommended, especially for those trying to lose weight."
The bottom line
Even though America loves it, soda is not something you should have every day if you plan to lose weight. Now that you know more about the effects of sodas and the brands to look out for, you may find it's much easier to reach for a healthier option when you're craving a fizzy drink. If you still want that carbonated taste, opt for kombucha instead! Not only is kombucha lower in calories and sugar, but it also promotes a healthier gut because it's rich in beneficial probiotics.
READ MORE: 2 Metabolism-Boosting Beverages You Can Drink Every Day For Faster Weight Loss