I recently lost 100lbs partially thanks to Diet Mountain Dew, Mountain Dew Zero, and a world of sugar free energy drinks. I also gained 40 lbs of muscle mass.

Note that I gained much of the weight due to major medical issues which left me bedridden for an extended period of time (years). I don’t have the fastest metabolism in the world, so it took a lot of work to melt the pounds off. I could not have done it without diet soda/energy drinks.

The only reason researchers been able to determine for diet soda not contributing to weight loss/“fat” disease prevention is that (current studies are showing) we (consciously or subconsciously) attempt to replace those missing calories with more sugar, rather than cutting back. While there have been studies on the effects of artificial sweeteners on insulin production, etc. they are mostly inconclusive.

If you are shooting for a low carb/low calorie diet, a good diet soda is a safe choice. Don’t let others make you miserable. Just make sure you aren’t pulling in extra calories elsewhere.

Regardless of what type of diet you follow, remember that weight loss boils down to calories out > calories in. Most of your calories come from carbs, so taking on a more active lifestyle with a high protein/low carb diet will ultimately help you lose weight and build muscle mass. Just don’t skimp on the protein (you want most of your calories to come from protein) because you will also be burning some muscle mass unless you actively try to prevent it. Keep a food journal and write down everything you eat/drink. Some dietary choices you make without realizing may surprise you.