Diet Change

I have decided to go Soda Free (or at least Soda Reduced). Just for the record I do not drink a ton of soda compared to some folks I know but I did consume 1 Coke Zeros a day. So I have decided to cut out soda during the week in an effort to reduce my caffeine intake. I have not gone cold turkey on caffeine but I have reduced my caffeine intake a ton - if I feel like I need some caffeine I have a green tea which many will argue is better for you than soda any way.

A 20 oz Coke Zero has about 58 grams of caffeine and green tea has about 10 grams - it has been 2 weeks now and no adverse effects.

here is a chart for you to track your caffeine intake:

Coffees Serving Size Caffeine (mg)
Coffee, generic brewed 8 oz. 133 (range: 102-200) (16 oz. = 266)
Starbucks Brewed Coffee (Grande) 16 oz. 320
Einstein Bros. regular coffee 16 oz. 300
Dunkin' Donuts regular coffee 16 oz. 206
Starbucks Vanilla Latte (Grande) 16 oz. 150
Coffee, generic instant 8 oz. 93 (range: 27-173)
Coffee, generic decaffeinated 8 oz. 5 (range: 3-12)
Starbucks Espresso, doppio 2 oz. 150
Starbucks Frappuccino Blended Coffee Beverages, average 9.5 oz. 115
Starbucks Espresso, solo 1 oz. 75
Einstein Bros. Espresso 1 oz. 75
Espresso, generic 1 oz. 40 (range: 30-90)
Starbucks Espresso decaffeinated 1 oz. 4
Teas Serving Size Caffeine (mg)
Tea, brewed 8 oz. 53 (range: 40-120)
Starbucks Tazo Chai Tea Latte (Grande) 16 oz. 100
Snapple, Lemon (and diet version) 16 oz. 42
Snapple, Peach (and diet version) 16 oz. 42
Snapple, Raspberry (and diet version) 16 oz. 42
Arizona Iced Tea, black 16 oz. 32
Nestea 12 oz. 26
Snapple, Just Plain Unsweetened 16 oz. 18
Arizona Iced Tea, green 16 oz. 15
Snapple, Kiwi Teawi 16 oz. 10
Soft Drinks Serving Size Caffeine (mg)
FDA official limit for cola and pepper soft drinks 12 oz. 71
Vault 12 oz. 71 (20 oz. = 118)
Jolt Cola 12 oz. 72
Mountain Dew MDX, regular or diet 12 oz. 71 (20 oz. = 118)
Coke Blak 12 oz. 69 (20 oz. = 115)
Code Red, regular or diet 12 oz. 54 (20 oz. = 90)
Mountain Dew, regular or diet 12 oz. 54 (20 oz. = 90)
Pepsi One 12 oz. 54 (20 oz. = 90)
Mello Yellow 12 oz. 53
Diet Coke 12 oz. 47 (20 oz. = 78)
Diet Coke Lime 12 oz. 47 (20 oz. = 78)
TAB 12 oz. 46.5
Pibb Xtra, Diet Mr. Pibb, Pibb Zero 12 oz. 41 (20 oz. = 68)
Dr. Pepper 12 oz. 42 (20 oz. = 68)
Dr. Pepper diet 12 oz. 44 (20 oz. = 68)
Pepsi 12 oz. 38 (20 oz. = 63)
Pepsi Lime, regular or diet 12 oz. 38 (20 oz. = 63)
Pepsi Vanilla 12 oz. 37
Pepsi Twist 12 oz. 38 (20 oz. = 63)
Pepsi Wild Cherry, regular or diet 12 oz. 38 (20 oz. = 63)
Diet Pepsi 12 oz. 36 (20 oz. = 60)
Pepsi Twist diet 12 oz. 36 (20 oz. = 60)
Coca-Cola Classic 12 oz. 35 (20 oz. = 58)
Coke Black Cherry Vanilla, regular or diet 12 oz. 35 (20 oz. = 58)
Coke C2 12 oz. 35 (20 oz. = 58)
Coke Cherry, regular or diet 12 oz. 35 (20 oz. = 58)
Coke Lime 12 oz. 35 (20 oz. = 58)
Coke Vanilla 12 oz. 35 (20 oz. = 58)
Coke Zero 12 oz. 35 (20 oz. = 58)
Barq's Diet Root Beer 12 oz. 23 (20 oz. = 38)
Barq's Root Beer 12 oz. 23 (20 oz. = 38)
7-Up, regular or diet 12 oz. 0
Fanta, all flavors 12 oz. 0
Fresca, all flavors 12 oz. 0
Mug Root Beer, regular or diet 12 oz. 0
Sierra Mist, regular or Free 12 oz. 0
Sprite, regular or diet 12 oz. 0
Energy Drinks Serving Size Caffeine (mg)
Spike Shooter 8.4 oz. 300
Cocaine 8.4 oz. 280
Monster Energy 16 oz. 160
Full Throttle 16 oz. 144
Rip It, all varieties 8 oz. 100
Enviga 12 oz. 100
Tab Energy 10.5 oz. 95
SoBe No Fear 8 oz. 83
Red Bull 8.3 oz. 80
Red Bull Sugarfree 8.3 oz. 80
Rockstar Energy Drink 8 oz. 80
SoBe Adrenaline Rush 8.3 oz. 79
Amp 8.4 oz. 74
Glaceau Vitamin Water Energy Citrus 20 oz. 50
SoBe Essential Energy, Berry or Orange 8 oz. 48