Recent research suggests that fizzy water can be one (minor) part of a weight-loss regimen.
Fizzy or carbonated water dates back to the late 1800s, when it became popular for various reasons. It developed a false reputation as a disease preventive, and people took it on ocean voyages to drink because it tasted better than stored water. Today, it has become popular among people interested in the possibility that it may help with weight loss.
According to a recent report, fizzy water has modest potential to promote slimming effects. Yet the researcher who authored the report noted that the benefits are so minimal that people should not rely on them alone.
“To achieve sustainable weight loss, it is crucial to go beyond temporary fixes or small, isolated effects,” Dr. Phyllis Pobee, a triple board-certified genetic weight-loss physician who was not involved in the recent research, told The Epoch Times in an email.
Fizzy Water and Weight Loss
Fizzy water, or sparkling water, contains carbon dioxide (CO2). Several types on the market—including seltzer, club soda, and tonic water—have been infused with CO2 under high pressure. Another type, mineral water, comes from a spring and is naturally carbonated. Some fizzy water contains “natural” or artificial flavorings, which may not be healthful. Tonic water has more additives than the others, as it contains sweeteners, minerals, and quinine. Quinine imparts a bitter taste.
He suggested two reasons why fizzy water may result in weight loss.
“One argument is that the feeling of fullness that comes from drinking it can reduce food intake, which may lower overall calorie consumption,” he wrote to The Epoch Times in an email.
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This feeling of fullness (satiety) is thought to result from fizzy water’s physical properties. CO2 released from the bubbles fills the stomach, stimulating stretch receptors. These receptors then signal the brain via the vagus nerve, creating a sensation of fullness. The vagus nerve helps regulate digestion and other involuntary functions. This hypothesis may warrant a separate investigation in the future, according to Takahashi.
The other hypothesis about fizzy water’s weight-loss potential hinges on its ability to burn calories. To determine the hypothesis’s validity, Takahashi likened drinking fizzy water to kidney dialysis, which removes waste products and excess water from kidneys when they can no longer function normally. Kidney dialysis turns blood alkaline (basic), producing CO2.
Takahashi observed that, in a similar process, CO2 from fizzy water is absorbed into the stomach lining, where it rapidly converts to the alkaline substance bicarbonate in red blood cells. This alkalinization process hastens the absorption and use of glucose by activating certain enzymes in red blood cells. While this alkalinization enhances calorie burning, the effect is miniscule.
Other Benefits
A 2002 clinical trial published in the European Journal of Gastroenterology & Hepatology suggested that fizzy water may help alleviate certain digestive complaints. The researchers divided 21 people with dyspepsia (pain or discomfort in the upper abdomen) and constipation into two groups. For 15 days, one group drank fizzy water while the other drank tap water. The fizzy water group experienced significantly improved dyspepsia and constipation.
It is worth noting that one clinical trial does not provide proof that fizzy water can help with digestive complaints. More research is needed.
Downsides of Fizzy Water
The downsides of drinking fizzy water include side effects and the inability to aid in weight loss when used alone.
Side Effects
In the report, Takahashi pointed out that drinking fizzy water can cause side effects, such as gas, bloating, and, in some cases, worsening of symptoms associated with gastrointestinal conditions, including gastroesophageal reflux disease and irritable bowel syndrome. He suggests that people drink it in moderation to reduce discomfort.
Insufficient When Used Alone
Pobee agreed that fizzy water is not a stand-alone solution for weight loss. The founder and obesity medicine specialist at Slim Signal, an online medical weight loss program, said she believes it is insufficient for the following reasons:
- Minimal impact on metabolism: The enhancement of glucose uptake by red blood cells is a localized metabolic effect. It does not significantly affect overall energy expenditure or fat metabolism, which are key drivers of weight loss.
- Short-term satiety: This effect induced by carbonation may help reduce calorie intake temporarily. However, it is unlikely to persist long term or address underlying drivers of hunger and cravings, such as hormonal imbalances or nutrient deficiencies.
- No effect on underlying biology: Weight gain and weight loss are influenced by complex factors, including genetics, hormones, gut health, and lifestyle. Fizzy water does not address these root causes.
A Better Approach
Fizzy water might help a little, Dr. Raj Dasgupta, a quadruple board-certified physician specializing in internal medicine, pulmonology, critical care, and sleep medicine and the medical adviser at Garage Gym Reviews, told The Epoch Times in an email.
“It could reduce the temptation to reach for sugary drinks, which is great for cutting calories,” he wrote. “However, because the effects on weight loss are so very small, I would not recommend relying on it as a main strategy for trying to shed pounds. Think of it as a helpful sidekick, not the star of the show.”
- Stick to balanced meals with lots of veggies, lean protein, and healthy fats.
- Pay attention to portion sizes.
- Try to stay active—whether that’s walking, hitting the gym, or other recreation that you enjoy.
- Get enough sleep and manage stress. These are often overlooked, but they make a big difference.
“Fizzy water can fit into your routine, but the real progress comes from building sustainable habits you can keep up,” he said.
