Can TikTok’s Viral Dirty Soda Help You Lose Weight?

• Protein Diet Coke has been gaining popularity on social media platforms like TikTok.
• The drink is typically made by mixing a diet soft drink with a flavored protein shake.
• Health experts say the trendy beverage can help people who are searching for ways to increase their daily protein intake, but adding Diet Coke to a protein shake does not add nutritional value.
• Instead, experts recommend focusing on a balanced diet that includes natural high protein foods, especially for those who are increasing their daily protein to aid with weight loss.

Protein Diet Coke is the latest viral drink trend that’s taken over TikTok.

The beverage isn’t an official product of the Coca-Cola Company, but rather — as its name suggests — a combination of vanilla protein shake and Diet Coke.

Rebecca Gordan, an elementary school teacher from Utah, helped popularize the drink after a video she posted of herself enjoying a cup of the bubbly brew quickly went viral on TikTok.

Since then, videos of people trying the beverage and sharing their twists on the recipe have racked up millions of views on social media platforms, with many singing the drink’s praises as a delicious way of meeting their daily protein goals.

But is this trendy beverage really a “healthy” way of getting more protein in your diet?

Healthline spoke with nutritionists to help break down the pros and cons of Protein Diet Coke and reveal whether the viral soda is really worth a sip or one you should skip.

Protein Diet Coke is an offshoot of the “dirty soda” trend, which exploded in popularity in 2022.

A “dirty soda” typically consists of a base soft drink with added flavored syrups, creams, or fruit juices — such as “Pilk” (Pepsi + milk) — similar to a root beer float or an alcohol-free mocktail.

Protein Diet Coke most often includes two simple ingredients: your choice of diet soft drink mixed with a bottle of ready-made protein shake.

“I wouldn’t label Protein Diet Coke as a healthy drink, but I don’t think that it’s unhealthy either,” said Destini Moody, a certified registered dietitian with Top Nutrition Coaching.

“I do find it a bit odd that we are mixing ready-to-drink protein in soda when we could just…drink the protein. The soda really doesn’t add anything of value considering it doesn’t have any calories and certainly doesn’t contain any additional protein or micronutrients.”

However, Moody noted that adding more protein to your diet in the form of whey protein shakes can pack a nutritious punch, especially if you’re trying to increase your daily protein intake.

She personally favors the Fairlife Core Power protein shakes, which are frequently used as a primary ingredient in many #proteindeitcoke videos posted on TikTok.

“They provide a good amount of high quality protein with all of the essential amino acids, half of your daily requirement of calcium, and can certainly go a long way in helping you stay full between meals,” said Moody.

Research suggests, however, that eating higher amounts of protein may help you lose weight weight while retaining and building muscle mass.

Protein can help increase the body’s production of hormones such as GLP-1 and PYY, which can help you feel fuller longer.

Protein can also help reduce ghrelin (the “hunger hormone”).

Moody said that, when combined with a healthy diet and regular exercise, Protein Diet Coke may help aid with weight loss when consumed in moderation.

“Adding more protein to the diet in the form of whey protein shakes is always an excellent way to both build muscle and lose weight, so if mixing it with [diet] coke encourages more protein intake, I totally co-sign,” Moody said.

“Drinking this beverage between meals to curb cravings can help you lose weight compared to eating high calorie, carb-based snacks like chips and granola bars that leave you feeling hungry again shortly after you eat them.”

However, she stressed that it’s better to simply “drink the protein shake” without adding the additional soda.

“The Diet Coke does not add any additional benefit for either building muscle or weight loss. I’d label it as more of a flavor enhancer if anything,” she said.

While drinking beverages like Protein Diet Coke in moderation may help you beef up your daily protein intake, Michelle Routhenstein, a preventive cardiology dietitian and heart health expert at Entirely Nourished, said focusing on an overall healthy diet should be a higher priority.

“For sustainable muscle growth, weight loss, and overall health, it’s better to focus on a balanced meal post-exercise that ensures nutrient adequacy. This approach is more effective because it provides consistent, long-term results and fuels the body appropriately for optimal recovery,” she said.

She also noted that relying on protein shakes as meal replacements “could lead to nutritional gaps, hinder proper recovery post-workout, and potentially contribute to increased oxidative stress, which can impair muscle repair and overall recovery.”

• lean meats
• fish
• eggs
• dairy
• legumes
• nuts
• seeds

Rather than drinking a Protein Diet Coke for a protein-rich snack, Routhenstein recommends trying healthier options like Greek yogurt, hard-boiled eggs, or edamame to meet your daily protein needs.

However, if you plan to incorporate protein shakes into your diet, Moody suggests beefing them up with healthier natural ingredients.

“I love to take strawberry core power shakes and blend it with frozen strawberries, bananas, Greek yogurt (for even more protein) and chia seeds,” Moody said.

“In this example, you are getting fiber, antioxidants, omega-3 fatty acids, and more micronutrients like calcium and Vitamin C along with the protein. You get none of that with Diet Coke.”

Protein Diet Coke has been gaining popularity on social media platforms like TikTok.

The drink is made by mixing a diet soft drink with a flavored protein shake.

Health experts say the trendy beverage can help people who are searching for ways to increase their daily protein intake, but adding Diet Coke to a protein shake does not add nutritional value.

Instead, focusing on a balanced diet that includes natural high protein foods is recommended, especially for those who are increasing their daily protein to aid with weight loss.