Sparkling water and weight loss. Sparkling water in a glass with lemon slice

Is sparkling water good for weight loss? Here’s my dietitian opinion on whether or not your potentially favorite thirst quencher is sabotaging your weight loss efforts.

With the surge of different waters appearing on the market, it can be difficult to keep track of what’s what. Alkaline, electrolyte, mineral, carbonated you name it.

It is common to avoid sacrificing favorite flavors while attempting to reduce calories. However, when trying to navigate weight loss, it’s important to know how your beverages can affect your hunger and calorie intake. So, let’s take a look at what carbonated water does to your body when trying to lose weight.

Carbonated Water Helps with Hydration

Is it OK to drink carbonated water every day? Well, if you have a tough time drinking plain water consistently or just don’t like it, carbonated water can help. One study has found that sparkling water hydrates just as effectively as plain water, so choosing unsweetened carbonated water could be a good alternative.

Your body functions better when you are well-hydrated. This includes:

a smoother metabolism
more energy for exercise or just moving your body
better digestion.

All of these factors can indirectly contribute to easier weight loss.

It Can Help with a Feeling of Fullness

Now, what you want to know is: does sparkling water help you lose weight? Carbonated water is more filling than plain water when consumed on an empty stomach, according to a 2012 study.

There is evidence that carbonated water can increase both heart rate and stomach movement, contributing to the feeling of fullness. To put it another way, sparkling water is somewhat effective at suppressing hunger.

However, it is likely less effective at promoting satiety than nutritive foods like fiber and protein and shouldn’t be used as a tool to skip meals or undernourish oneself. That said, it might still prevent you from reaching for an unneeded snack or two throughout the day.

Is Flavored Sparkling Water Good For Weight Loss?

So, what about sparkling water with flavors and sweeteners? How do they affect weight loss? If you are used to quenching your thirst throughout the day on iced lattes, sodas, and sugary energy drinks, flavored sparkling water can be an excellent alternative. Most flavored waters are sugar and calorie-free. A 2016 study showed that replacing caloric carbonated beverages with water aided in weight loss.

If you’re worried about artificial sweeteners in these beverages, they are okay to consume in moderation. If consumed in excess, they can cause sugar cravings later in the day. However, people respond differently to these additives and there is no hard evidence that artificially sweetened sparkling water leads to weight gain.

If you do find yourself feeling hungrier while drinking these beverages, however, it may be safer to switch to a carbonated drink like club soda or a brand that is flavored but lacks sweeteners.

Club Soda vs Seltzer Water vs Tonic Water

We discussed whether or not carbonated water is good for weight loss. Now let’s briefly talk about the types of carbonated water that can be commonly found and how some are better for weight goals than others.

Club Soda

A common question people have is, “Does club soda have calories?” It’s a valid question as soda typically does have calories – and a lot of them. However, club soda has zero calories as it is simply carbonated water with some added minerals for flavor. This makes it a great mixer for alcoholic drinks when you’re trying to lose weight.

Seltzer Water

Seltzer water and club soda are terms often used interchangeably given the beverages are so similar. Seltzer water is also free of calories and is carbonated, but may lack the minerals contained in club soda.

Tonic Water

Though the name is misleading, tonic water does contain calories. It contains quinine, which is a compound from tree bark to give it a bitter taste that some enjoy as an addition to their cocktails.

However, to mask this bitterness, sugar or syrups are typically added which brings the calorie count to about 130 calories for 12 fluid ounces. This is only 20 calories less than a 12-ounce Coke, so you’d want to avoid this carbonated drink if you’re trying to manage your weight.

Does Carbonated Water Make You Gain Weight?

There have been some studies that have suggested that carbonated water can hinder weight loss. The most well-known study showed that subjects who drank sparkling water for one year showed an increase in the hunger hormone ghrelin and gained more weight than those who drank plain water.

However, these results were shown in rats, which shouldn’t be applied to human recommendations. When a parallel study was conducted in adult men to replicate these results, they did gain weight, but the study did not take the men’s diet and exercise habits into account. There is no good science that has shown that carbonated water increases one’s hunger hormone or leads to weight gain.

The Bottom Line on Is Sparkling Water Good for Weight Loss?

So, does sparkling water help you lose weight? If anything, according to science, sparkling water helps with weight loss rather than impeding it. Sparkling water appears to help lose weight due to its hydrating and satiating effects. After all, drinking plenty of water is crucial for any health or weight goals. So as long as you choose your brand and type wisely, there isn’t much to worry about.

Just know that drinking sparkling water is just a piece of the weight loss puzzle. If you choose carbonated water as part of your weight loss plan, make sure you are implementing it with a balanced diet and a consistent exercise regimen. If you are running into roadblocks or plateaus with your weight loss, or would like personalized guidance from a nutrition and fitness professional, contact me today.