【English available trainer in Tokyo/BEYOND Kichijoji】Does “Zero Calories” Make You Gain Weight? The Hidden Risks of Artificial Sweeteners

Introduction｜Why “Zero-Calorie” Products Can Backfire During a Diet

Drinks and snacks labeled “zero calories” or “low sugar” are extremely common among people trying to lose weight. Many assume they’re completely safe, but in reality, these products can sometimes slow down fat loss or even increase cravings.

In this article, a trainer from BEYOND Kichijoji Personal Training Gym explains the real impact of artificial sweeteners—based on both research and personal experience.

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Is “Zero Calories = Won’t Gain Weight” Really True?

The truth is, even if something is labeled “zero calories,” it doesn’t mean the calories are truly zero.
Under Japanese food labeling standards, any product containing less than 5 kcal per 100 ml or 100 g can legally be labeled as “zero.”

This means that if you drink these beverages daily, you may be consuming more calories than you expect.
But calories aren’t the only concern.

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How Artificial Sweeteners Affect the Brain and Appetite

Artificial sweeteners such as aspartame, sucralose, and acesulfame K are far sweeter than sugar, yet contain almost no calories. This extreme sweetness can confuse the brain’s reward system.

Your brain senses sweetness, but your blood sugar doesn’t rise. As a result, the brain thinks:

“I still need more sugar.”

This can lead to increased cravings for sweets or an overall rise in appetite.

I experienced this myself when I used to drink zero-calorie cola every day during a diet. At first, I thought it was perfect—“I can enjoy sweetness without the calories!”
But at night, my cravings for snacks got stronger and harder to control.
Artificial sweeteners may have been triggering this pattern.

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Artificial Sweeteners and Gut Health

Recent studies suggest that artificial sweeteners may also disrupt gut bacteria.
A weakened gut environment can lead to:

• Slower metabolism
• Bloating or constipation
• Mood imbalance

People with a healthy gut tend to burn fat more efficiently, so consuming too many sweeteners may lead to a body that struggles to lose weight.

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Smart Ways to Enjoy Sweetness Without Overdoing It

Instead of eliminating sweeteners completely, I focus on controlling how I use them:

• Limit artificially sweetened drinks to one per day
• Choose sparkling water or lemon water for everyday hydration
• When craving dessert, choose fruit or Greek yogurt

These small habits have made appetite control much easier.

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Conclusion｜Don’t Rely Too Much on Zero-Calorie Products

“Zero calories” doesn’t automatically mean “won’t gain weight.”
In fact, artificial sweeteners can disrupt your brain, gut, and overall dieting progress.

Focus on choosing foods and drinks based on their actual ingredients—not just the calorie label.
Natural beverages like water, tea, and sparkling water help keep both body and mind balanced.

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Start Your Sustainable Diet Journey at BEYOND Kichijoji

At BEYOND Kichijoji, we provide realistic, sustainable nutrition guidance tailored to your lifestyle—not restrictive dieting.
Let’s build a body that doesn’t easily regain weight, while still allowing you to enjoy sweetness in a healthy way.

If you’re interested, you’re welcome to join our free consultation and trial training session.
Let’s work together to create your ideal body and long-term eating habits.
Right now, BEYOND Kichijoji is now offering free trial training and counseling!
Come experience for yourself the real effects of strength training on your body and mind.

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Aim for Your Ideal Body at BEYOND Kichijoji with an English available trainer!

BEYOND Kichijoji is a beginner-friendly personal training gym.
Even if you have no exercise experience, we provide customized programs to help you achieve your ideal physique safely and effectively.

If you’re torn between a 24-hour gym and a personal gym, try a trial session first!
Let’s find the best, most sustainable way for you to reach your goals—together.

BEYOND Kichijoji
[1F, Kissho Building, 2-14-7 Kichijoji Honcho, Musashino-shi, Tokyo 180-0004, Japan]
📞 Contact us (0422-29-3050)or book online: [https://beyond-kichijoji.com]

📧 beyondgym.kichijyouji@gmail.com

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Train confidently in English and experience why so many expats and international residents in Tokyo choose BEYOND Kichijoji for their personal training.
No matter your fitness level, we’ll help you achieve your goals safely, efficiently, and enjoyably.

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営業中 ⋅ 営業終了: 22:00

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