Science has proven many health benefits of chocolate. What about those who are trying to lose weight but still love to eat chocolate? Can you eat chocolate to lose weight?
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The secret to eating chocolate to lose weight can be applied immediately!
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25 October, 2022In this article, Hello Bacsi invites you to learn about the link between weight loss and eating chocolate!
Types of chocolate and nutritional value
Chocolate made from cocoa beans has a high nutritional value with many antioxidants and minerals. Every 100g of dark chocolate contains:
- Energy: 512 calories
- Protein: 4.65g
- Total fat: 39.5g
- Carbohydrates: 48.8g
- Fiber: 4.7g
- Sugar: 34.9g
- Calcium: 47mg
- Iron: 6.28mg
- Sodium: 291mg
Cocoa beans are rich in plant flavonoids. This is an essential antioxidant for the body. Antioxidants help cells fight damage caused by free radicals.
Flavonoids found in chocolate are not only effective antioxidants. Studies show that flavanoids have positive effects on blood vessel health, such as lowering blood pressure and improving blood flow to the brain and heart. It also makes blood platelets less sticky and accelerates blood clotting.
>>> Hints for you: 5 health benefits of chocolate you need to know
How many calories does chocolate have?
The chocolate product lines on the market are diverse in design and flavor. However, basically, chocolate is divided into 3 main categories: dark chocolate, milk chocolate and white chocolate.
Each type of chocolate is also divided into subgroups, based on the cocoa content in them. Therefore, there is no specific number of calories in chocolate. You can refer to the calorie content in some of the following types of chocolate:
Calories in 100g of dark chocolate:
- Dark chocolate, 70-85% cocoa: 598 calories
- Dark chocolate, 60-69% cocoa: 579 calories
- Dark chocolate, 70-85% cocoa: 546 calories
Calories in 100g of white chocolate: 539 calories
Calories in 100g of milk chocolate: 535 calories
In general, chocolate is an energy-dense food, with a relatively high calorie count. In addition, the higher the percentage of cocoa solids in chocolate, the greater the caffeine content.
Can you eat chocolate to lose weight?
To answer the question of whether eating chocolate can lose weight, let’s first learn the scientific evidence for this!
Eating a little dark chocolate before or after a meal activates hormones that signal to the brain that you are full. According to research , dark chocolate can reduce cravings and promote satiety. From there eating dark chocolate can help support weight loss.
According to researchers , during digestion, chocolate acts like a prebiotic (not to be confused with probiotics ). Prebiotics are a form of soluble fiber that serves as a food source for beneficial bacteria, helping them to thrive in the gut. According to Harvard TH Chan School , probiotics help with nutrient absorption. At the same time, they also support a healthy metabolism.
The calories you take in when you eat and drink should be less than the calories your body burns through physical activity.
So, can eating chocolate lose weight? You can’t lose weight with chocolate alone . In other words, chocolates won’t directly help you lose weight, but they will help control your appetite. From there, help you lose weight by reducing the amount of calories you consume.
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What kind of chocolate to eat to lose weight effectively?
With eating chocolate to lose weight, you have countless choices. So, what kind of chocolate to eat to lose weight? Let’s find out together!
Eating chocolate every day is not a healthy way to lose weight. However, compared to white chocolate and milk chocolate, the pure sugar-free taste of dark chocolate will be a wise decision if you want to control your weight.
Eating chocolate to lose weight should choose which type?
Studies show that dark chocolate plays a role in appetite control. Compared to the other two types, dark chocolate will effectively support you in the weight loss process.
Results of a study comparing the effects of milk chocolate and dark chocolate on weight control. The results showed that participants felt less hungry and satiated longer after eating dark chocolate. In addition, dark chocolate also helped them reduce 17% of calories consumed in the next meal.
If you want to use chocolate to reduce cravings, you should eat within the recommended amount. Ideally, you should only eat about 28g of dark chocolate per day if you want to lose weight effectively. Note, you should choose the type without sugar (or as little sugar as possible). Also, give preference to dark chocolate that contains more than 70% cocoa.
Why does dark chocolate contain more calories, but is better than white chocolate and milk chocolate when it comes to weight loss?
Milk chocolate contains milk, sugar and fat to be less bitter than dark chocolate. Although dark chocolate has more calories, we shouldn’t look at nutrients in isolation.
The calories from dark chocolate also come from the protein and fiber content. Meanwhile, the calories in the other two types of chocolate mainly come from carbohydrates. At the same time, dark chocolate is also low in sugar and other additives.
In addition, dark chocolate also has a higher flavonoid content than the other two types. The health benefits of chocolate mainly come from the flavonoids found in cocoa beans. This means that chocolate needs to have a high concentration of cocoa, the more positive effects it will have.
You should not just eat chocolate to lose weight.The most healthy and long-lasting way to lose weight is to combine a multi-nutrient diet with a regular exercise schedule.
This means, eating only chocolate to lose weight is not beneficial for your health because this diet throws off the nutritional balance. In addition, we do not yet have accurate data to evaluate dark chocolate compared to other foods for its effect on appetite.
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You may be at risk of the following if you eat too much chocolate:
- Weight gain
Although valued more than white and milk chocolate, dark chocolate is still relatively high in fat and calories.
A 28g (70-80% cocoa) chocolate bar contains 167 calories with nearly 12g of fat. Meanwhile, with the same volume, the calories in an apple are just 15 calories, with 0.1g of fat.
About 2000 calories per day for adults is recommended. So, with just 1 chocolate bar of 50g, you have consumed more than 10% of calories for the whole day. Thus, eating too much chocolate easily makes you gain weight and accumulate excess fat.
- Increased risk of chronic diseases
Eating too much chocolate means you are loading too much sugar for your body. Sometimes you don’t realize you’re eating too much sweetener, because sugar is added to soften the inherent bitterness of cocoa. That can put you on a high-sugar diet.
Research has shown that added sugar can contribute to an increased risk of chronic diseases such as liver disease, heart disease and diabetes. For a more detailed look, you can refer to the article 10 scary consequences when you eat too much sugar .
The secret to losing weight when eating chocolate
The secret to eating chocolate to lose weight is:
- Choose dark, sugar-free chocolate
- Control the amount of chocolate you put into your body
- Always remember that chocolate is only a part of helping you lose weight. Don’t just stick to a diet that relies on just any food.
Controlling the amount of dark chocolate you eat during the day will help you reduce the number of calories in your meals. At the same time, in the right amounts, eating dark chocolate will not adversely affect an overall healthy diet.
The most effective and safe weight loss key is always a combination of: a healthy diet and exercise habits. Add weight loss chocolate to your menu as a snack to help you reduce cravings. However, to avoid the opposite effect, do not get too caught up in weight loss chocolate!
Hopefully the information about eating chocolate to lose weight has helped you have more choices for your own weight control regimen. Good luck with your weight loss!
