How I quit Diet Coke and how it dramatically reduced my daily bloating, bringing my waist down by 6 inches. This experience is purely anecdotal, based only on my personal story, and is not intended to replace professional medical advice.
Exactly 93 days ago, after a full day of drinking Diet Coke, I finally decided it was time to quit. I knew Diet Coke was not something I wanted to rely on every day, but for a long time, health concerns alone were not enough to make me stop.
Bloating Before and After Pictures
Over the past year, my waist had been getting larger and larger from bloating, even though I had maintained my weight loss and stayed fairly lean. I am under 110 pounds at 5 feet tall, but at the worst point, my waist increased by 6 inches. From July 2021 through February 2022, it stayed about 4 inches larger than normal most of the time.
Deep down, I always suspected that my excessive Diet Coke habit was part of the problem, but I did not want to admit it. I had been drinking it for about 25 years, and it had never seemed to cause an obvious issue until this past year.
At 110 pounds, my waist was larger than it had been when I weighed 122 pounds a few years earlier. To me, it felt like inflammation, water retention, or some kind of reaction my body was having, although I cannot prove that medically.
At the height of my bloating in July 2021, my waist measured 31 inches on the worst day. Three months after quitting Diet Coke, in May 2022, my waist measured 25 inches at the same body weight.
My Symptoms of Drinking Too Much Diet Coke
I wanted to write down all of the physical symptoms I was experiencing before I quit because I did not know what was connected and what was not. These are the things I noticed most:
- I felt tied to the bathroom. I could not go anywhere without first knowing where the bathroom was.
- I felt like I had a weak bladder.
- I was experiencing increasing joint pain.
- My stomach constantly spilled over my pants because I felt so bloated.
- I was thirsty all the time.
- I had constant bladder pressure and felt like my abs were weak.
- I could not comfortably tighten my abdominal muscles because it seemed to trigger the urge to pee.
- I felt disconnected from my core muscles and could not hold my abs in even when I tried.
- My joints often felt swollen, and my wedding ring was frequently tight.
- I constantly felt frenzied, almost like I was running on caffeine all day.
I also had non-physical frustrations with my Diet Coke habit:
- I wasted time stopping at gas stations to buy more.
- I created a lot of garbage from cans that always needed to be taken out.
- I was tired of feeling controlled by the habit and drinking can after can without paying attention.
- I spent far too much money on it.
Ruling Out Other Possibilities of Bloating
Last summer, I started trying to figure out why I was always bloated. I read about bloating, food sensitivities, digestive issues, and possible medical causes. I also went to my gastroenterologist because I was convinced there had to be a medical explanation. I wondered if I had FODMAP intolerances, H. pylori, celiac disease, ulcerative colitis symptoms, or something similar.
I Tested For
- H. pylori, which came back negative.
- A colonoscopy, since I have ulcerative colitis, and the results came back clean.
- A full food allergy panel, which showed the same mild reactions I had seen for years: eggs, bread, and dairy.
- A full CMP/CBC with differential profile, which was fairly normal.
- A giardia test, which was normal.
- Several doctor visits to discuss the bloating and discomfort.
- I even tried cutting out FODMAPs.
I also had persistent pain in my upper hamstring and lower glute area. I tried an X-ray, a steroid shot, acupuncture, CBD, ibuprofen, and physical therapy, but nothing seemed to make it go away. I even took 10 days off running, which was extremely hard for me, and it still hurt.
I wondered if the ingredients in diet soda could somehow be contributing to joint pain, but I do not have scientific evidence to support that. This is simply what I suspected based on how I felt.
Choosing to Quit
After I had looked into several possible medical explanations for the bloating and spent far too much money on Diet Coke, I decided it was time to stop.
The hardest part was that I did not want to quit. I genuinely enjoyed the habit. I liked the routine, the taste, the carbonation, and the feeling of opening a can. But for aesthetic reasons, comfort, and the hope of feeling better in my clothes, I knew I had to try.
Steps I Took to Quit Diet Coke
I started searching for stories from people who had quit Diet Coke or diet soda. I wanted to know how they did it, what helped them, and whether they noticed any changes afterward.
I quickly realized that the only approach that made sense for me was quitting cold turkey. Moderation does not work for me. If I drink one can, I immediately want another.
I also decided that I needed to drink all the cans already in my house before stopping, which is probably exactly how someone with a serious habit would think. That led to one last binge, and I am embarrassed by how much I was able to drink in a single day. When I saw people describe one or two cans a day as a problem, I almost laughed because I could drink that by 7 a.m.
Step 1) I Joined a Facebook Support Group
Because the science around diet drinks did not feel convincing enough to me personally, I wanted to read real stories from people who had quit. I needed encouragement from others who had been in the same position.
I found a Facebook support group for people trying to quit diet drinks. Even though I was not very active in the group, reading other members’ success stories was incredibly helpful. I may have read almost every post there.
Seeing other people quit and feel better gave me motivation when I needed it most.
Step 2) I Downloaded the Quitzilla App
In the support group, I noticed that many people were using an app called Quitzilla to track their progress.
I had no idea how helpful it would be for me. There was something very rewarding about watching the number of days grow and seeing how long I had gone without Diet Coke. Without the app, I would not have known exactly how many days it had been since I quit.
The app even helped me say no to a diet soda at a friend’s house. I remember thinking that I did not want to go back to day one and log a reset just because I gave in for one drink.
I also liked the daily motivational quotes because they reminded me of the commitment I had made.
Step 3) I Replaced Diet Coke With Sparkling Water and Caffeine
When I first quit, I realized that what I missed most was not just the flavor. I missed the habit of opening a can and the strong carbonation that hit my mouth when I took a sip.
I had never really liked sparkling water before, but once I stopped drinking Diet Coke, I suddenly wanted bubbles more than anything. Sparkling water helped replace the ritual and gave me something cold and fizzy to drink.
I tried several brands, including La Croix, Spindrift, Perrier, Waterloo, Polar, Bubly, and AHA. Having different flavors on hand made the transition easier.
To help avoid headaches, I also used caffeine first thing in the morning. For me, that made the early days of quitting feel more manageable.
Step 4) After 2 Months, I Replaced Carbonated Water With Flavored Drink Mixes
After about two months, I started replacing sparkling water with flavored drink packets and regular water. I was preparing for a bikini and bodybuilding show, and I wanted my waist to feel as small and comfortable as possible. I was not sure whether carbonation would make a difference, but I wanted to remove it for a while and see how I felt.
At that point, I started drinking flavored water mixes, including lemon-style packets and water flavor drops. For me, this helped me keep drinking water without feeling like I needed soda or bubbles.
How I Feel Today
I kept a journal on my phone during the first few days after quitting Diet Coke. Here is what I wrote down as I noticed changes.
36 Hours After My Last Drink, I Noticed:
- My morning run felt amazing. I had strong energy, better breathing, a tighter core, and it did not feel like a slog.
- I added 10 pounds to my kickbacks, which had previously felt weak because of my glute and hamstring pain.
- I had more energy in the evening.
- I experienced significant diarrhea, which made me wonder if my digestion was adjusting.
48 Hours After My Last Drink
- My lower abdominal measurement was down 1.5 inches.
- My morning run felt great, with energy to spare and a strong finish.
- I did not feel nauseated or extremely fatigued after running.
3 Months After My Last Drink
- I am not constantly thirsty anymore.
- My waist has gone down by 6 inches from the worst day of bloating.
- I have saved money.
- I no longer feel like I have to pee constantly.
- My water retention feels significantly reduced, especially because my ring fits better.
- I can contract my abs again and actually feel the muscle working.
- I feel more in control of my bladder.
Final Thoughts on Quitting Diet Coke
As I said at the beginning, this is only my personal story. It is anecdotal, not scientific, and it should not be taken as medical advice. I cannot prove that quitting Diet Coke caused every improvement I experienced.
What I can say is that I feel much better physically and mentally since quitting. My bloating improved, my waist measurement went down, I feel less controlled by cravings, and I am relieved not to organize my day around cans of soda and bathroom stops.
If you have quit diet soda and noticed changes in bloating, cravings, energy, or digestion, I would love to hear your experience.