As I pull back the curtain on my typical meals, it might look like I consume artificial sweeteners every day. Between sugar-free syrup, sugar-free pudding mix, protein powder and diet sodas, the truth is I probably do.
A follower on Instagram asked me today whether artificial sweeteners affect weight loss. While research exists on both sides, I’ll answer from personal experience: artificial sweeteners have made losing weight much easier for me.
Maintaining a calorie deficit has never been simpler. Using sugar-free syrup, stirring sugar-free jam into yogurt (or mixing sugar-free pudding mix with Greek yogurt), and choosing sugar-free drinks saves me hundreds of calories daily. Those savings add up and make it realistic to stick to a plan long term.
I achieved the best shape of my life while using artificial sweeteners. I’m not suggesting they are health foods or free of risk — I don’t know the long-term effects — but at nearly 50 years old I’ve never felt better. For me, the benefits of successful weight loss have outweighed the potential downsides of these sweeteners.
For readers who want scientific resources, Calorie Control compiles research about low- and no-calorie sweeteners and how they relate to diet and body weight.
Below is an example of a day of eating that includes artificially sweetened items. You can find more of my meal plans and progress in my Bikini Prep 2023 posts.
1283 calories, 139 g protein, 140 g carbs, 26 g fat
BREAKFAST: Bringing back the protein waffle. I used 1 scoop vanilla protein powder, 1/2 cup egg whites, and a little sugar-free caramel skinny syrup mixed into the batter for flavor. I topped it with a touch of maple syrup. (See the waffle recipe for details.)
LUNCH: A classic sandwich. I didn’t have low-calorie bread on hand, so I used slices from a sunflower Grandma Sycamore loaf—very tasty but higher in calories. I added turkey lunch meat, light mayo, and a side of frozen California mixed vegetables.
SNACK: Plain yogurt mixed with sugar-free raspberry jam. I also had a Built Bar (my last one of that flavor), which I enjoy as an on-the-go protein boost.
DINNER: Ground turkey simmered in marinara sauce, a baked sweet potato, and canned green beans. I sprinkled parmesan cheese on top but forgot to log it, so the true calories are likely at least 50 higher—an important reminder that small additions add up and tracking everything matters.
For those who track their intake, I keep detailed logs. My MyFitnessPal record for this day documents the entries and totals if you want to see the breakdown.