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I am a long-term, high-frequency consumer of soft drinks specifically Coca-Cola and Pepsi.

In 2015 I am resolved to kick the habit once and for all but it is proving challenging. My average daily consumption is between 2 and 2.5 litres (70-100 ounces).

A typical daily routine would be -

  1. Awake
  2. Strong coffee with 2 x sugar
  3. 8am can of cola on the drive to work
  4. 11am can of cola to prevent flagging/thirst
  5. 12.30 can of cola with lunch
  6. 3pm can of cola due to extreme drowsiness
  7. Possibly 1,2 or even 3 cans of cola in the evening

I don't want to substitute the drinks for diet or lite or max versions. I want to go as sugar-free as possible.

What effects, both positive and negative, will I see in the immediate short term once I stop consuming these drinks and how can I best control the cravings?

I feel like I concentrate better after consumption, my creativity and cognitive functions felt higher and more productive. However I also find myself becoming more animated and talkative within meetings/around senior members of staff.

Considerations

  1. I have been tested for diabetes; I am clear but wish to remain that way
  2. I am 32 years old with fairly sedentary job role (Agile ScrumMaster)
  3. I am quite active; daily running and regular long distance hiking
Venture2099
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    Not a dupe but very similar: http://fitness.stackexchange.com/questions/12901/how-do-i-stop-drinking-soda/12903#12903 –  Jan 02 '15 at 10:10
  • @LegoStormtroopr - thank you for that. Extremely useful answer. I absolutely hate this addiction. – Venture2099 Jan 02 '15 at 10:21
  • Don't stress about it. Sugar is a powerful additive. It will probably take a week or two before you get over it, but it can be done! –  Jan 02 '15 at 10:26
  • How is this related to fitness, other than "I move around"? – JohnP Jan 02 '15 at 15:00
  • @JohnP it is diet related and directly related to achieving micro and macro nutritional goals. Are we remove all dietary questions from SE? – Venture2099 Jan 02 '15 at 15:21
  • @Venture2099 - Actually, yes, unless they relate to a fitness plan. That was decided a long time ago. – JohnP Jan 02 '15 at 16:10
  • Do you have a Source for that decision? – Venture2099 Jan 02 '15 at 16:12
  • @Venture2099 - Seriously? From the help center on questions you can ask: "nutrition as it relates to exercise", http://fitness.stackexchange.com/help/on-topic, http://meta.fitness.stackexchange.com/questions/287/should-title-be-fitness-instead-of-fitness-and-nutrition, http://meta.fitness.stackexchange.com/questions/306/fitness-and-nutrition-is-now-physical-fitness, http://meta.fitness.stackexchange.com/questions/560/why-are-nutrition-questions-off-limits, http://meta.fitness.stackexchange.com/questions/300/are-questions-specifically-about-nutrition-on-topic – JohnP Jan 02 '15 at 18:06
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    I don't think you should expect new users to immediately visit the help centre to judge the validity of their question. That's absurd; you should have raised this point properly as a comment instead the semi-arrogant way in which you did. – Venture2099 Jan 02 '15 at 18:24
  • @Venture2099 - My mistake. I assumed, that since you have multiple stack exchange accounts, that you might have visited the "What topics" section of the help page. Mea culpa. Pardon me sir, but questions regarding nutrition are not considered on topic unless they relate to the benefit or detriment of your workout program. As it stands, your question is likely to be closed as off topic. – JohnP Jan 02 '15 at 21:48
  • Better phrasing? :) – JohnP Jan 02 '15 at 21:48
  • Let us continue this discussion in chat. – JohnP Jan 02 '15 at 21:48
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    I am happy for it to be closed as per the SE. I don't want to dilute the site with off-topics so please flag it accordingly. – Venture2099 Jan 02 '15 at 22:59
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    If not already mentioned, the headache can be significant when reducing caffeine. – BackInShapeBuddy Jan 04 '15 at 08:00

2 Answers2

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What effects, both positive and negative, will I see in the immediate short term once I stop consuming these drinks...

Positive:

  • You will probably lose weight. Two litres of soda is about 800 Calories. For context, government agencies suggest the average person requires about 2000 Calories per day. So you are drinking nearly half of your require calorie intake in sugar beverages alone. If you only cut out soda, you would lose weight very quickly.

Negative:

and how can I best control the cravings?

Through focus and determination that is required when beating an addiction.

Community
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I would pick one sugar or caffeine. It is much more likely that you will fail if you if try to quit both at the same time.

To address the question of reducing the craving.

  • Make a habit of drinking 1 cup of water first thing when you wake up in the morning (drink more water in general). Dehydration is a contributing factor to fatigue.

  • Calorie replacement. 70 to 100 oz. of soda has 800 to 1000 Calories in it. You will need to replace these calories. Put half and half in your coffee. With this number of calories you could drink 3 cups of half or half or a can and a half coconut milk every day.

  • Go caffeine free and get caught up on your sleep on the weekends.

  • Regular exercise.

pufferfish
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