Energy balance
Replacing caloric sweeteners with nonnutritive sweeteners (NNS) in beverages results in a net reduction in 24-hour energy intake because compensation for the calorie savings is typically less than 100%.
If you swap a regular sugary soda for a diet soda, you will likely consume fewer calories overall because your body does not fully make up for the missing sugar calories. While some compensation occurs, it is rarely 100%, meaning you still save calories. This strategy works best when used as a direct 1-to-1 replacement for beverages, not when used as an excuse to eat more food elsewhere.
The weighted average of energy intake compensation in the ~24 hours that followed aspartame intake was 32% (i.e., 68% of the original energy deficit was uncompensated and was maintained through the subsequent period of intake)... The implication here is that anything <100% compensation results in a net reduction in 24-hour energy intake.
Why this rating
Based on a meta-analysis of 12 studies, but the paper notes significant methodological challenges and conflicting observational data.
Source
Nonnutritive Sweeteners: Current Use and Health Perspectives
Christopher D. Gardner et al. · Diabetes Care · 2012
DOI 10.2337/dc12-9002
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