Citric Acid and Aspertame

[Catheryn]

I'm curious why citric acid and aspertame create stalls. What is the science behind this?

[Atkins_Nutritionist]

Individuals respond to different things in different ways and it is almost impossible to determine the reason for this because we each have unique metabolisms and also because we do not eat ingredients, we eat foods. You have singled out citric acid and aspartame as causes of stalls, but these are only small components of your entire meal planning. If you have stalled, it is most important to look at the whole picture.

Dr. Atkins did make observations in his practice that patients who were stalled that eliminated products with aspartame were able to resume their weight loss. However, it is unclear why and we can’t assume it was directly related to the aspartame, although that seems to be the most likely explanation. This is why when emerging research came out indicating that aspartame does not effect weight loss, we liberalized the guidelines so that they would be based on science instead of anecdotal evidence. Foods high in citric acid are likely to be citrus fruits, rich in carbohydrates. So it would not be the citric acid specifically causing the stall.

Here is the research done on aspartame and weight loss with references. Citrus acid specifically and weight loss has not been investigated to my knowledge.

Two researchers in the mid 1980’s speculated that, based on epidemiologic data, users of sweeteners were more likely than nonusers to gain weight [2]. However, when others analyzed the study’s design, several methodological flaws and inappropriate statistical analyses were identified, which called into question the findings and ultimately dismissed the conclusions [3]. Since then, research has only supported Aspartame’s association with greater weight loss.
Blackburn et al. instructed 163 obese women participating in a 19-week multidisciplinary weight loss program to abstain from consuming any products with low-energy sweeteners [4]. After three weeks of adjusting to a sweetener-free diet, participants were randomized into the Aspartame group, receiving Aspartame-sweetened food and beverages from a research nutritionist, and the no-Aspartame group who were instructed to continue to avoid sweeteners. Results indicated that Aspartame intake was positively correlated with the percentage of weight loss. In addition, the Aspartame group lost significantly more weight overall and regained significantly less weight during a 1-year maintenance program and a 2-year follow up period than the no-Aspartame group [4]. In another study, 59 obese participants were instructed to consume a hypocaloric Balanced Deficit Diet (BDD) designed to promote weight loss [5]. After three weeks, participants were randomly assigned to either continue with the BDD diet avoiding all sweetened food and beverages (control) or supplementing their diets with low-calorie foods and beverages sweetened with Aspartame (experimental). Results indicated that females in the experimental group lost more weight and had a more improved change in percent body fat than females in the control after 12 weeks (mean of 16.5 vs. 12.8 and mean of 2.9% vs. 1.7%, respectively). Men in the experimental group lost a mean of 23.0 lbs and their body fat decreased by a mean of 6.8% after 12 weeks [5].
Other studies have shown that not only does greater weight loss occur when food and beverages sweetened with Aspartame are consumed versus when they are avoided, but also when Aspartame replaces sucrose in the diet. According to Tordoff et al., subjects gained weight while drinking high-fructose corn syrup-sweetened soda and lost weight when drinking soda sweetened with Aspartame [6]. In another study, subjects who received supplemental food and drinks containing sucrose had increased body weight and fat mass (1.6 kg and 1.3 kg, respectively) after 10 weeks while subjects receiving similar food and drinks containing artificial sweeteners had decreased measures (1.0 kg and 0.3 kg, respectively) [7].
Although Dr. Atkins noted that some of his client’s weight loss slowed while consuming Aspartame-sweetened products and the weight loss resumed after discontinuing the use of this artificial sweetener, these observations provide only anecdotal evidence to describe the relationship between Aspartame and weight loss. The science is overwhelming supporting Aspartame’s beneficial role in promoting weight loss. Since the current position of Atkins Nutritionals is based upon anecdotal evidence and there is now science which contradicts the position, it seems necessary and appropriate to consider this new research and revise the guidelines regarding the place for Aspartame in the ANA.
Stellman, S., Garfinkel, L., "Artificial Sweetener Use and One-Year Weight Change among Women," Prevenative Medicine, 15(2), 1986, pages 195-202.
Lavin, P., Sanders, P., Mackey, M., et al., "Intense Sweetener Use and Weight Change among Women: A Critique of the Stellman and Garfinkel Study," Journal of the American College of Nutrition, 13(1), 1994, pages 102-105.
Blackburn, G., Kanders, B., Lavin, P., et al., "The Effect of Aspartame as Part of a Multidisciplinary Weight-Control Program on Short- and Long-Term Control of Body Weight," American Journal of Clinical Nutrition, 65, 1997, pages 409-418.
Kanders, B., Lavin, P., Kowalchuk, M., et al., "An Evaluation of the Effect of Aspartame on Weight Loss," Appetite, 11(supplement), 1988, pages 73-84.
Tordoff, M., Alleva, A., "Effect of Drinking Soda Sweetened with Aspartame or High-Fructose Corn Syrup on Food Intake and Body Weight," American Journal of Clinical Nutrition, 51, 1990, pages 963-969.
Raben, A., Vasilaras, T., Moller, A., et al., "Sucrose Compared with Artificial Sweetners: Different Effects on Ad Libitum Food Intake and Body Weight after 10 Wk of Supplementation in Overweight Subjects," American Journal of Clinical Nutrition, 76, 2002, pages 721-729.

[GoodbyeKiss]

It is unclear in the description here what being directed to "abstain from low-energy sweeteners" (sugar) means, and what controls were employed to ensure the subjects weren't still ingesting sugar-sweetened foods or eating increased amounts of fruit/juices to satisfy their "sugar cravings.

Obviously, those switching from all sugars to Aspartame are going to be more successful in their weight loss efforts than those who continue to consume sugar or other added sweeteners, like corn syrup. I think we can all grasp that reality without conducting more studies.

The question that remains, however, is: How does Aspartame measure up when compared to weight loss in concert with other artificial sweetners, like Splenda, sacharine or Stevia? I'd love to see Atkins Nutritionals field that study.

[Atkins_Nutritionist]

Yes, it would be interesting.

We only know what we have seen in clinical practice.