If you’ve been trying to lose weight, you’ve probably heard about the latest craze…
The chatter is that drinking sparkling water, AKA fizzy water and, technically, carbonated water, can help level up a fat-burning metabolism
Sound too good to be true?
Could a bubbly beverage really possess weight loss powers? And if so, how?
A recent study published in the BMJ Nutrition, Prevention & Health journal has the answers…
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Four ways sparkling water impacts weight loss
Researchers set out to build on the results of previous studies on what happens when carbon dioxide (CO2) — the gas used to create the bubbly sensation in drinks like sparkling or carbonated water — is consumed and enters the blood.
Overall, the experts say that the effects of sparkling water could impact weight loss help in four distinct ways:
#1 – Improves feelings of satiety
The first impactful way sparkling water could help anyone on a weight loss journey is by simply promoting satiety. This doesn’t seem like rocket science at all. After all, when you sip a carbonated drink, and those fizzy bubbles reach your stomach, there’s a feeling of fullness. It’s easy to see how that would make you less hungry.
#2 – Supports gut motility
According to Dr. Tara Narula, those same bubbles that make us feel full might also “increase or change your gut motility or movement.” This is important since lack of gut motility (dysmotility) can lead to bloating and has been independently associated with weight gain.
#3 – Promotes healthier choices
Drinking sparkling water could be a great way to support healthy choices that reduce the amount of sugar and calories we consume each day.
Dr. Narula points out that “You may not be reaching for a sugary beverage or soda if you’re drinking carbonated water.”
Previous research saw people who swapped out one eight-ounce sugar-sweetened beverage for an eight-ounce glass of water per day could drop their daily calorie intake significantly.
#3 – Lowers blood sugar levels
And the final benefit of carbonated water is easily the most important…
When asked about how action could support weight loss, Dr. Narula explains, “When carbon dioxide gets into your bloodstream, your red blood cells, it changes the pH and makes the blood a little more alkaline — and in that setting, the blood cells are able to absorb more sugar, or glucose, dropping your blood sugar level. In that respect, it might help your metabolism.”
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In other words, by alkalizing your body, carbonated water helps keep blood sugar on an even keel, so your metabolism works more effectively to burn fat between meals for energy.
Raise a glass of sparkling water to weight loss
Despite these benefits, the scientists say that the clinical results of the study were small.
However, if you’re like me, you’ve probably found that when it comes to weight loss, taking all of the help you can get is key— as long there are no side effects.
I don’t see any downsides to drinking sparkling water. The only thing you have to lose is those unwanted pounds.
And as an added benefit, by increasing your body’s alkalinity, you could also improve your overall health. Check out these four evidence-based benefits of an alkaline diet.
Sources:
Can carbonated water support weight loss? — BMJ Nutrition, Prevention & Health
What to know about sparkling water and weight loss, according to new study — ABC NEWS
What you should know about carbonated water and weight loss — CNN
Dysmotility Symptoms Are Independently Associated With Weight Change: A Population-based Study of Australian Adults — NIH