> Do any of you have any n=1 stories of success or failure using artificial sweeteners?
My N=1 is that I've always liked Diet Cola drinks - a lot. I easily drink more than a couple liters a day and have since at least 1990. I have my own soda fountain at home (along with a flake ice machine). I was significantly overweight for about two decades. I'd tried a lot of different weight loss programs over the years including medically supervised. I approached each diet very diligently and put in a lot of effort - yet none ever worked long-term for me. I'd lose 10 or 20 pounds over a few months but would put it back on. I was always back where I started (or worse) in less than six months.
About seven years ago I decided to try keto. It was definitely the hardest, weirdest and strictest of any diet I'd tried but I did the entire program very diligently - just like the others. Keto worked extremely well for me, where nothing else had. The first 5-6 weeks was hard - not because I was hungry but just due to the degree of change, new things to learn and the rigorous ingredient tracking. All the other diets were much easier but I was constantly hungry. On keto it was the opposite. After the first three days, I was never hungry on keto. The challenge in keto was changing habits, learning new patterns and missing the flavors of familiar carb-heavy foods. But that only lasted about six weeks. After that my palette had been retrained and I didn't miss carb-heavy "comfort foods". I also had gotten used to the new patterns and it didn't take much extra effort or thought. Over the next 8 months I lost close to a hundred pounds, putting me back at a weight I hadn't seen since high school. I went from size 42 pants to 32 and I had abs! I lost weight so fast in the first three months, I heard some people at work suspected I had cancer or something.
To answer your question, I never changed my very heavy Diet Coke consumption during any of this. If anything, I increased it. And I've now stayed at my ideal weight for the last seven years. I stayed strict keto for the first couple years but now I'm not as strict although definitely still low carb by choice - because I feel better mentally, emotionally and physically on low-carb and because I now prefer these new foods and flavors. Doing keto helped put me in control of my weight and calorie intake through managing my blood sugar - and for me that was the key difference and a major revelation. I'm still never hungry and I can easily manage my intake and weight. If I creep up five pounds, I make a minor adjustment and it's gone in a few days.
However, I don't think keto will necessarily do the same for everyone. I've learned different people have different metabolisms as well as different preferences and ability to adapt to different changes. Strict carb management worked long term for me and Aspartame wasn't a barrier. The other counter-intuitive thing about my weight loss experience was I found early on that exercising did make me hungrier - so I stopped all exercise. While I've never been one for exercise or working out, during the 8 months I lost all the weight I became even more sedentary. I'm not suggesting that to anyone else, of course. I'm just sharing it as an example of finding what works for your metabolism, lifestyle and preferences. Interestingly, after I lost all the weight I found I started liking exercise more than I ever had and continue to today, seven years later. The typical advice is "Cut calories and hit the gym." What worked for me was "Cut carbs and hit the couch." My first week on keto I dropped almost all carbs but actually increased my calories (mostly in meat and cheeses). Once I'd weaned myself off carbs and had control of my blood sugar, cutting calories wasn't just easier - it sort of took care of itself. The whole 8 months I just counted carbs and stayed under 20 a day, while eating as much as I wanted. Without carbs driving my blood sugar and hunger, "as much as I wanted" to feel full all the time turned out to be a lot less calories. The key with the keto strategy is it only works if you execute it rigorously. Cheat all you want on calories but if you "cheat" on the carbs and go over 20g/day, even a little, you'll not only fail - you'll put on even more weight than before. I think a lot of people see that as a major downside but, oddly, for me the "all or nothing" aspect of keto turned out to be an unexpectedly helpful "feature".