It’s really not that hard to drink a few cans of coke throughout the day without giving it too much thought. However, like with many other sweetened or carbonated beverages, the calories will soon start racking and will work against you if you’re watching your weight and even more so if you’re trying to lose some.
Scroll down to see How Many Calories in a Can of Coke and Tips to reduce your intake
The thing is, most carbonated drinks such as coca-cola contain almost zero nutritional value, yet they are very dense in calories and contain a large amount of refined sugar. This makes them one of the most significant contributors to obesity and heart disease. In fact, just one can of coca-cola (355ml) represents 8% of the calories an average adult should eat and drink in a day to maintain a healthy, balanced diet. Pretty shocking, right?
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Thankfully, the beverage industry realizes that many people are becoming more health-conscious by the minute, which is why they have introduced many new “low” or “zero calories” variants of their products. Let’s take a look at the calorie count in some of the most popular coke products:
Number of calories in a can of coke
Coke 12 fl. oz. (355 ml) 149 cal
Diet Coke 12 fl. oz. (355 ml) 4 ca
Coke Zero 12 fl. oz. (355 ml) 0 cal
Cherry Coke 12 fl. oz. (355 ml) 156 cal
Diet Cherry Coke 12 fl. oz. (355 ml) 4 cal
Vanilla Coke 12 fl. oz. (355 ml) 160 cal
Diet Vanilla Coke 12 fl. oz. (355 ml) 4 cal
Things to keep in mind
Unfortunately, there is very little nutritional value to be found inside a can of coke, making them a poor dietary choice for those looking to lose weight. In fact, you would have to walk at a brisk pace for over 35 minutes to burn off just one can of regular coke.
High sugar content
All of the non-diet options contain vast amounts of carbohydrates in the form of refined sugars. Consistently consuming too much sugar will wreak havoc on your body as it leads to greater fat accumulation, increases in blood pressure and chronic inflammation, and dramatically increases the risk of diabetes and cardiovascular disease.
Ingredients sourced from GMOs
Coca-cola openly admits that some of its ingredients are sourced using GMOs (genetically modified organisms). GMOs are living organisms whose genetic material has been artificially manipulated in a laboratory, typically for mass production. At the moment, there is no conclusive evidence that GMO products adversely affect human health, but it’s something to keep in mind.
Are you keen to cut out soft drinks from your diet? Try these three steps.
3 steps to cut out soft drinks from your life!
Reducing your soft drink intake can do amazing things for your health including:
Reduce swelling and inflammation
Help gout and arthritis symptoms
Give you clearer skin
Allow your body to absorb more nutrients so you will start to feel more vital
Make your teeth stronger and less sensitive
Reduce your risk of type 2 diabetes dramatically
And another bonus: you will save so much money!
Step 1- Reduce the number of soft drinks you are drinking by a third
Seek out an organic soft drink alternative to your soft drink of choice. While the alternative soft drink will still contain sugar, it won’t contain some of the other not so good ingredients.
Continue this for a week, or earlier if you are ready to cut back more.
Step 2- Reduce by another third
Make sure you are drinking lots of water to help reduce the symptoms you may be having by reducing sugar and caffeine.
Replace your soft drink with a super cold fizzy mineral water flavoured with fresh lemon or lime wedges.
Pat yourself on the back; you are doing an amazing thing for your health! After another few days to a week at this stage, you are ready to move on…
Step 3- Let’s get rid of that remaining third!
If you really feel like a soft drink, then try infusing your own flavoured mineral waters by adding some whole pieces of fruit to the bottle and letting it mix for a while before drinking.
Flavours that work well are ginger and pear, pomegranate, mixed berries, lemon or lime, green tea and mint, or mango and orange.
Remember to give it time!
Your taste buds will adjust. Give them a chance and before you realise it, if you try to have a soft drink it will be absolutely disgusting!
If in the meantime you are struggling with cravings, go and visit your local health food store and get a supplement to help your body adjust to sugar cravings. There are quite a few good ones that can assist with that.
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