For at least 20 years I drank a diet Coke at about 3:30 in the afternoon. I acquired this questionable habit as a young college grad, newly hired in Clinical Virology at Children’s Hospital of Philadelphia to a team of other ambitious, young women. Every day at 3:30, anyone who wasn’t titrating virus or infecting cell lines on a deadline would tromp down a few stairs to get themselves a Diet Coke. We’d stand around chatting, enjoying a break in the almost nonstop action, and consulting with one other about boyfriends, graduate school, snafus in the lab, or whatever else mattered at the moment. I loved the break and would occasionally get anxious if it looked like I might have to miss it that day.

Years later, through graduate school, a consulting job with a 7-year run, young children, medical school, residency, and further, I was still taking that mid-afternoon bubbly break. It was like the pause that refreshes, or so I’d been taught. I couldn’t have told you why I kept on, it was just something I did. It was part of my identity even. I was a “diet Coke drinker.” Until one day I wasn’t. I’m not sure when it happened, but I do know why: It wasn’t food, and I knew it.

After years of mid-afternoon breaks for bubbles, repartee, career planning, or a couple of deep breaths, it was over, just like that. My decision was confirmed several years later when, at a remote picnic far from any source of water, I thirstily drank the only liquid available to me, a final diet Coke. That was the nail in the coffin, so to speak. I was done.

If you drink diet soda under the mistaken impression that it’s better for you, I’m here to deliver this unfortunate news: it’s not. But I’m not going to leave you in the lurch about how to stop; we’re going to figure out some alternatives to wean you off it slowly.

The first step to quitting is actually to determine WHY you drink it. This may require a bit of soul searching, and don’t be surprised if you need a few days to think about it.

Maybe you need a little caffeine boost in the afternoon, and diet Coke has been the solution up to now. If that’s the case, drink unsweetened iced tea, or a cup of hot coffee. Iced coffee works, too. If you think it might be the sweetness you desire, try substituting dark chocolate. You can eat up to 1.5 ounces every day. Yes, you read that right. Dark chocolate is a lot more Food than candy.

If a diet soda break gives you the opportunity to get up and stretch, whether alone or with friends and coworkers, then grant yourself permission to go for that nice little walk with a new and different destination. And if you’re simply thirsty, then drink a glass of good old water, straight up or on the rocks.

Or maybe it’s the carbonation you crave? Then drink plain club soda, or Perrier, or even a glass of Prosecco — if you haven’t already had a drink today and your work is done. I happen to like La Croix, a flavored club soda with no sweeteners whatsoever. It comes in the most refreshingly wonderful flavors, such as raspberry, orange, grapefruit (pamplemousse), lemon, lime, and the like. We like to buy it when company is coming. The colors of the cans are very friendly. Lots of bubbles, no sweet.

And then post a comment to let me know how it goes.

Check out this comment that came from a coworker!  “Love the diet coke post – weaned myself off during pregnancy with LaCroix…turns out, it was the bubbles I needed. The new peach pear flavor is delicious. Hope you are well, happy holidays to you and your family.”   Thanks for your comment L!