Can I drink sugar-free cola during a fat-loss phase?

During fat loss periods, you can drink sugar-free cola in moderation, but excessive consumption is not recommended.

Sugar-free cola contains relatively low amounts of sugar. From the standpoint of sugar intake, moderate consumption has a relatively small impact on fat loss. However, this does not mean that sugar-free cola can be consumed without limits. Although it does not contain sucrose, it may include artificial sweeteners or other sugar substitutes. While these sweeteners are low in calories, long-term and excessive intake may still negatively affect health—such as interfering with nerve endings or affecting blood glucose fluctuations. Additionally, the carbonic acid in sugar-free cola may also have certain adverse effects on health, such as contributing to tooth erosion.

The key to successful fat loss lies in controlling total calorie intake and increasing calorie expenditure. Although sugar-free cola is low in calories, drinking too much may still lead to excessive calorie intake, thereby undermining fat loss efforts. Therefore, during fat loss periods, it's advisable to consume sugar-free cola in moderation and carefully manage the intake of other foods to ensure overall calorie consumption remains within a reasonable range.

During fat loss, it is recommended to eat more nutrient-rich foods high in protein, vitamins, and minerals—such as chicken, cucumber, and lettuce—which help supply essential nutrients and energy to support overall health.