People are hearing more and more about how much sugar can affect their weight loss efforts and they are wanting to know “How much sugar in a Coke?” Sugar is ubiquitous in our diets these days, but Coke is usually targeted as the main culprit of our sugar addiction. In addition to Coke, there are juices, energy drinks and of course, our love of candies, cakes and cookies.

But let’s talk about Coke. How much sugar in coke? Sugar in Coke is in the form of high fructose corn syrup. The amount, of course, depends on the size, so here is the breakdown:

• 12 oz can           39 grams     9.75 teaspoons
• 20 oz bottle     65 grams     16.25 teaspoons
• 32 oz cup           91 grams    22.75 teaspoons

I am amazed there is that much sugar in a soda. But now that you know, how are you going to stop drinking it? Quitting Coke is one of the hardest things to do, I know. I personally used to have a Diet Coke addiction (probably just as bad because of the artificial sweetener) and it was very difficult to stop drinking it. My sister, however, had the worst Coke addiction I have ever seen. She has been “clean” for 5 months! How did she do it? Cold Turkey. There really was no other way for her to achieve her goal. She replaced the Coke with water and unsweet tea and went through about a week of tough withdrawal. She soon felt great though, not having to rely on the sugar and caffeine to get her going throughout her day. So, trust me, if SHE can do it, ANYONE can do it!

How many ounces of Coke are you drinking each day? Now that you know “How much sugar in a Coke?” will you still drink the same amount?

Dieting and trying to lose 10 pounds does not always mean having to give up everything all at once. You can lose 10 pounds by just giving up your Coke or soda. Switching to water, unsweet tea or diet versions of your favorite drinks can save you 240 calories a day if you just replace one 20 oz bottle.

240 calories a day x 7 days = 1680 calories. Each pound is 3500 calories. So in about two weeks you will have consumed 3360 less calories than normal for a reduction in almost a pound. This is without doing any additional dieting or calorie counting.

If you tend to drink more than a 20 oz bottle of Coke per day, you will see a larger reduction faster. My sister, for example, used to drink the 40 oz jumbo cups from the convenience store two times per day. Once she dropped the soda, she lost 60 pounds relatively easily (she also started a moderate workout routine).

The first two weeks are the hardest, as we realize that soda can sometimes be an addiction to some people. But it IS doable and you can lose 10 pounds quickly giving up this caffeine-driven addiction.