‘If enduring an endoscopy won’t avoid you drink fizzy drinks, you recognize you room addicted’ ... Sirin Kale. Photograph: David Levene/The Guardian
‘If enduring an endoscopy won’t stop you drink fizzy drinks, you know you room addicted’ ... Sirin Kale. Photograph: David Levene/The Guardian
I have actually been obsessed through the sugar-free soda because I was four, security £500 a year on up to 7 cans a day. This is what happened when i tried come quit



The biggest love story of mine life has actually been with a carbonated beverage.

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I can not remember a time once I wasn’t addicted to Diet Coke. Part memories: ns am sit at the kitchen table at my grandmother’s home in northern Cyprus, screaming since my mommy won’t refill mine yellow-and-green patterned glass. Ns am four or 5 years old. Mine grandmother look at on, disturbed, together I wail disconsolately. My mother does not provide in.

I am a teenage anorexic. ~ a lengthy day starving myself, i walk to the corner shop and also reward myself through a party of Diet Coke. (My mum i will not ~ buy it for the house any more, due to the fact that of mine addiction.) My low blood sugar makes the artificial sweetness taste euphoric.

It is my 30th birthday. I am at occupational at my previous employer. To lot fanfare, my ceo brings in one eight-pack the Diet Coke, through a burn candle grounding in it. Ns am delighted.

I drink Diet Coke native the minute I wake up until I walk to sleep. 5 cans on a great day, 7 cans top top a poor day. My friend jokes around my morning routine: wake up, pad come the kitchen. The sound of a deserve to cracking; a hiss. Glug glug glug. Yes, every morning.

Using part back-of-a-fag-packet-maths, I calculation that I have actually drunk 11,315 litres of Diet Coke in my 31 year on this Earth. (I have actually been conservative with these numbers – the is almost certainly more.) the is more than 11,000 litres the caramel fizz, fermenting my insides, bathing my liver in foam.

I really want to stop drinking Diet Coke – and not only due to the fact that I spend at the very least £500 a year ~ above the stuff. That is embarrassing and bad because that me. As soon as I walk on holiday, i fill increase the supermarket trolley with Diet Coke, come the amusement of my friends. I obtain anxious if i don’t have any Diet Coke in the refrigerator as bedtime approaches; I run to the shop in the middle of the night to ensure over there is a cold deserve to waiting because that me in the morning. I newly spent a year top top prescription medication because that a stomach problem that was almost certainly motivated by mine overconsumption that Diet Coke, according to mine GP. If enduring an endoscopy won’t prevent you drink fizzy drinks, you know you room addicted.


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‘I calculation that I have actually drunk 11,315 litres of Diet Coke.’ Photograph: leirbagenaz/Stockimo/AlamyTo store the expenses down, ns buy 24-can crates indigenous my neighborhood supermarket. The staff know me there and remind me if i forget to pick up a crate. This is mortifying, but helpful.

I want to quit. I need to quit. I quit cigarette smoking in my 20s top top my very first attempt, yet Diet Coke is mine aluminium Annapurna: ns daren’t also attempt the summit. So i pitched this function – mainly as a method of holding myself accountable – and collection myself a target. By the finish of January 2021, I would be Coke-free. If i am being honest with you, ns didn’t think I could do the myself.

My effort to battered Diet Coke does not begin well. I complete my to make reservation on brand-new Year’s Eve, suckling indigenous a two-litre bottle favor a infant drinking native the teat.

On new Year’s Day, ns wake up hungover and also watch TV in bed v my boyfriend. We order pizza. “Add a have the right to of Diet Coke,” i instruct him. “I thought you were quitting?” he replies. Mine head is pounding; just the caramel smack the Diet Coke will do. “Order it,” ns say, my tone leaving no room for discussion. As soon as it arrives, I down it, making little whimpering noises that pleasure.

The following day is worse. I uncover myself desire Diet Coke in a method that is alarming and also unexpected. I envisage a tiny component of my mind – approximately parallel with my tongue and upper palate – that won’t end up being activated unless I drink Diet Coke. I desire to intake a bucket that Diet Coke top top this spot and watch the fizz. I recognize that my headache won’t walk away otherwise. I feel horrific.

This – according to Dr Sally Marlow of king’s College London, a specialist in addiction and mental health and wellness – is because I am in physics withdrawal native the caffeine in Diet Coke. The average have the right to of Diet Coke consists of 42mg of caffeine, the indistinguishable of around two-thirds the a shoot of espresso. Caffeine is a medically recognised addictive substance that, as soon as taken in excess, activates the brain’s reward circuitry. “The caffeine will certainly be stimulating neurotransmitter pathways, consisting of dopamine,” claims Marlow. “Your mind has come to be used to having actually a particular amount that caffeine in the and, as soon as you take the away, girlfriend go with withdrawal. The physical. You get crashing headaches.”

Marlow confesses something unexpected: like me, she is a Diet Coke addict. “I controlled to avoid drinking it four years ago, however had to go cold turkey,” she says. “I don’t think the an choice for me to have actually an sometimes Diet Coke – it would promptly escalate to 5 or six cans a day.” It take it her four attempts to kick the habit.

It is validating to hear an skilled tell me that my Diet Coke addiction is just that, fairly than a poor habit. “Oh, it’s real,” Marlow laughs. She defines that addiction has a biological component and also a emotional component. The biological component is her body’s physiological craving for an addictive substance, such as caffeine, nicotine or alcohol. “The minute you obtain that substance into your body, your mind knows about it and gets a struggle from it,” she says. “Over time, you construct a yongin for the substance.”


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‘It leaned heavily into that is association v the fashion world’ ... The late karl Lagerfeld, a one-time Diet Coke an imaginative director. Photograph: Bertrand Langlois/AFP/Getty ImagesMarlow speculates that the bubbles in Diet Coke may boost the addictiveness the the drink. “This is just a theory, but we recognize that, when a person drinks champagne, they absorb the alcohol quicker than if it were a glass that wine, because the bubbles rise the area the delivers alcohol into the bloodstream,” she says. “I wonder whether the balloon in Diet Coke do you absorb the addictive building materials in the drink faster.”

In a explain on its website, Coca-Cola denies the its commodities are addictive. “Many human being enjoy sweet tastes native time to time, and also that’s normal … frequently consuming food and drink that taste good and the you enjoy is not the exact same as gift addicted to them … Caffeine is a gentle stimulant, and also if you have it regularly and also then avoid abruptly, you might experience some headaches or various other minor effects. Yet most of us have the right to reduce or get rid of caffeine indigenous our diets without major problems.”

Then there is the emotional pull the a deserve to of Diet Coke, other Marlow knows first-hand. “I would certainly crack a can open and it was virtually like Pavlov’s dog,” she says. “I’d anticipate having the Coke in my mouth. That’s the psychological facet of the addiction.” She tells me that it take away 17 job to begin to kick an addiction. “The first few days are really intense,” she says. “Hang in there.”

I don’t have the fortitude to carry out as she go – walk cold turkey – so i improvise an extraction plan. I will taper myself off Diet Coke: 2 cans a day for the very first week, reducing come one deserve to a day for the 2nd week and no cans thereafter. I operation to the shop and also purchase one eight-pack. Mine mouth is watering together I carry it home.

How walk I acquire to the point where I found myself umbilically attached come a sugar-free carbonated drink?

Like numerous women, i was devilish to myself in my teens. I prospered up in the 00s, once the body-positivity activity was nonexistent. Rachel Zoe’s people of identikit US dimension zero (UK size four) waifs stalked the pages the every fashion magazine. Models spoke around subsisting ~ above cigarettes and also Diet Coke. “Nothing tastes as good as thin feels,” said Kate Moss in 2009. Ns internalised that post wholeheartedly.

Every girl at my school aspired come be as thin as possible. The toilets smelled that vomit. In ~ lunch, teams of dieting girl – myself contained – would walk arm in eight to the corner shop, omitted food to buy Diet Coke, i beg your pardon filled you up and had zero calories. Diet Coke denoted thinness and also social cachet. We all wanted a taste.

Over time, i flirted with various other soft drinks – Pepsi Max is a favourite, because it is contempt sweeter than Diet Coke – yet I always found myself return to my initial love.


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‘It has been a spectacular success’ ... Jean Paul Gaultier Diet Coke in 2012. Photograph: Michael Bowles/Rex/ShutterstockDiet Coke was released in 1982, seven years prior to I to be born. I prospered up the town hall the Diet Coke rest adverts, special a team of businesswomen ogling a topless hunk. The Coca-Cola firm already had actually a diet drink – Tab – yet Diet Coke to be marketed much more smartly. “It has been a spectacular success since its launch,” says Prof Robert Crawford, a marketing skilled at RMIT college in Melbourne and the co-editor of Decoding Coca-Cola. “It tapped right into the zeitgeist of its time, i beg your pardon was professional women make their way in the workplace, looking good and feeling good. It likewise reflects the fitness heat of the period.”

In the 00s and also 10s, Diet Coke leaned greatly into that association with the fashion world, recruiting Jean Paul Gaultier and Karl Lagerfeld as an innovative directors. More recently, as the body-positivity motion has acquired traction, Diet Coke has actually pivoted far from this association. But as someone who grew up shortcut Diet Coke v skinny models, the imprint remains. To me, Diet Coke is diet society in a can.

“I don’t want to make you beat yourself up also more,” states Aisling Pigott of the brothers Dietetics Association, once I ask her to tell me why drink so much diet soda is negative for me. I deserve to take it, ns say. She relents.

“It will cause tooth erosion and also lead come fillings,” states Pigott. My stomach will also be taking a battering, together I understand from personal experience. “You’re at increased risk of gut ulcers, as well as irritable bowel syndrome,” she says. “And there space links between carbonated drinks and also reduced bone density, meaning you’re much more at threat of gaining fractures together you gain older.”

Although i was concerned about the health threats of aspartame, the sweetener in Diet Coke, Pigott tells me not to worry. “Aspartame is a greatly tested sweetener,” she says. “There is no strong evidence linking the to any kind of health consequences.” In the grand scheme of things, Pigott says, Diet Coke isn’t terrible. “It’s certainly a better option 보다 full-sugar Coke. However it’s the quantity you’re having actually that is potentially harmful,” she says.

The very first week that my program passes there is no incident. I sign up with a facebook support team for Diet Coke addicts who want to quit. That may simply be my caffeine tap the money fug, but I uncover the positivity ns am receiving native strangers online so moving that ns am close to tears.

“If I have the right to do it, anyone can,” one recovering addict says. “You’ve obtained this!” one more tells me she had actually to obtain colitis to quit. “The hardest part is the it calls me,” she writes. “I will never ever be free of that ‘Mmm, Diet Coke’ feeling. I love it.”

“Me too, buddy,” ns think, upending a can to shower the last couple of drops right into my mouth. “Me too.”

Week two of mine tapered extraction programme. The first day is OK, but on day two I snap and drink 4 cans. Ns hide the can be ~ in the bottom of the recycling bin, hope my boyfriend won’t notice, but he had counted the can be ~ in the refrigerator that morning. Rumbled.

It is humiliating, however the accountability helps store me in check. I stick to one have the right to a day after that, but only by drinking much more tea 보다 I have actually drunk in my life. Ns wonder if ns will get to the allude where I prefer the taste that water.

According to Anna Jezuita, a specialist adjust counsellor, i’m being difficult on myself. “Diet Coke has been your friend because you to be four,” she says. “This is the mount Everest that habitual behaviour. You can’t just damage it. What you must do is wind under one habit and develop an additional one, therefore that, alongside Mount Everest, you’re building the small pebbles that a brand-new behaviour.”

I snap and also drink 4 cans. I hide the can be ~ in the bottom that the recycling bin, hope my boyfriend won’t noticeI tell Jezuita the I issue I am letting myself turn off too easily by not going cold turkey. “You know, in the west, we’re teach to think of oneself as naturally bad, like there’s something iffy and dirty about us and we need to be constantly preserved in check,” she says.

Jezuita helps me come calibrate my expectation to something more realistic – reduction, with the target of stopping, yet in a kinder and less self-loathing way. She also encourages me to savour the taste that Diet Coke. “Really enjoy it,” she says. “Every time you have a drink, sit down and let the human being stop for a minute.”

My morning Diet Coke promptly becomes the best part of mine day – ns crave that in one animalistic means and ns eke it out in tiny sips to do the priceless cola last as long as possible.

Week three: a week there is no Diet Coke. Ns anticipate this prefer I do a cervical smear, just with less enthusiasm. On my first day, i feel prefer I to be going to cry. I miss it. I miss Diet Coke.

The hypnotherapist and addiction professional Jason Demant has actually helped people beat much tougher addictions. “Cocaine, alcohol, that kind of thing,” he says. That probes my childhood, my adolescence, the connections I make as soon as I contemplate the supreme majesty of a have the right to of Diet Coke. I define the teenage eat disorder, pour it until it is full up ~ above Diet Coke rather of having lunch. Ns am completely recovered, i explain, however Diet Coke has stayed in my life nonetheless.

“Do you often feel favor you have to toe the rule in her life?” Demant asks. “Are you constantly a an excellent person? execute you constantly do the ideal thing?”

Yes, i respond, slowly. Ns work hard at mine job, I try to be a great friend and also partner, come eat well, to exercise. Diet Coke is the one thing where i think: posesthe it. I am walk to execute what I want to do, i m sorry is drink gallons that this stuff.

Demant defines that Diet Coke is triggering mine inbuilt prize system, i beg your pardon is why i can’t seem come let that go. “It’s a rest from the obligations of life. What you have to do is uncover something else that provides you that feeling. What about, instead of financially rewarding yourself through Diet Coke, you might do points for yourself that felt loving?”

I incorporate tiny gestures that self-care into my day. Ns spend an ext time playing with my cat. Ns watch trashy TV. I check out in the bath. In the twilight period between brushing my teeth and going come bed, ns listen to the hypnotherapy record Demant sent out me after our session. “You have actually no should drink Diet Coke,” Demant intones over a gentle piano soundtrack. Yes, ns nod. I don’t want it.

Something miraculous starts come happen. I protect against thinking about Diet Coke. Over there is no longer any kind of Diet Coke in my fridge – and also it is OK. I don’t miss out on it. To my astonishment, I lose a kilo. I am indifferent come the weight loss, yet it is fascinating. It says that the artificial sweetener in the Diet Coke to be triggering mine appetite because that sweet things. (Studies have shown a link between drinking diet drinks and higher sugar consumption.)

More 보다 anything, i feel peaceful. “When she addicted to something, your mind is always thinking about where you’ll obtain the next hit,” claims Marlow. “Drinking 5 cans that Diet Coke takes increase a vast amount of mind space.” She is right: although i still think about Diet Coke, it doesn’t consume mine thoughts like it supplied to. I am not constantly security how plenty of cans I have in the fridge, or as soon as I next should do a supermarket run.

Demant describes that I need to be watchful in the future, so i don’t slip into old habits. “With any pattern the is compulsive or addictive, you have to be top top the watch every the time,” says Demant. “Because you may think: ‘Oh, I’ve conquered this,’ and also then five minutes later you deserve to go to the shop come buy Coke. Constantly be ~ above guard.” Marlow agrees. “What we recognize with many addictions is that people relapse when they think they can have just one,” she says. “For many people, it’s simply not possible. Mine advice is: nothing think you have the right to just have actually one can. It’s no worth it.” Marlow has not drunk a Diet Coke in 5 years.

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It has actually been a month now and I no longer drink Diet Coke. As soon as I take the end the recycling, it no sound choose a steel band at Notting Hill carnival. Ns drink water in the morning – and also I like the taste the it. I have swum out of the foaming caramel tide right into an s of clear, clean sea: water all about me and also not a autumn of fizz to drink.