Can I eat chocolate during my weight loss period

During weight loss, it is recommended to consume a moderate amount of dark chocolate with a cocoa content of ≥ 70%, with a daily recommended limit of 10-20 grams. The impact of chocolate on weight loss mainly depends on the selection of types, intake, and consumption time. Dark chocolate with high cocoa content has the effect of suppressing appetite and improving metabolism, while milk chocolate or white chocolate should be strictly restricted due to its high sugar and high fat content.

1. Type selection:

Dark chocolate is a relatively ideal choice during the weight loss period, as its cocoa polyphenols can promote fat breakdown and have a low glycemic index. Research shows that dark chocolate with a cocoa content of over 70% contains less than 30 grams of sugar per 100 grams, which is much lower than milk chocolate's sugar content of over 50 grams. Although sugar substitute chocolate reduces calories, it may stimulate appetite and should be chosen carefully.

2. Timing of intake:

Consuming 5-10 grams of dark chocolate 1 hour before exercise can improve exercise endurance and promote fat burning. Avoid nighttime intake, as periods of elevated cortisol levels can promote fat accumulation. Eating a small amount between meals can alleviate cravings for sweets and prevent overeating.

3. Metabolic effects:

Caffeine and theobromine in dark chocolate can increase the basal metabolic rate by 5% -10% for 3-4 hours. Monounsaturated fatty acids account for about one-third of total fat and help regulate blood lipids. But each gram still contains 5 calories and needs to be included in the daily total calorie budget.

4. Alternative solution:

Cocoa powder infusion is a lower calorie alternative, with only 15 calories per cup. Adding crushed dark chocolate to sugar free yogurt can prolong satiety. Replacing chocolate with coconut dates and nuts can meet chewing needs, providing a similar taste but higher fiber content.

5. Special note:

can be relaxed to 30 grams per day three days before menstruation to alleviate the overeating caused by decreased serotonin. Individuals with insulin resistance need to monitor their blood glucose response, and it is recommended to use nuts to delay sugar absorption. Severe chocolate addicts can adopt a gradual reduction method, with a 20% decrease per week.

It is recommended to include chocolate in the daily snack quota of 200-300 kcal, with priority given to independent small package products for easy control of portion size. Paired with 15 minutes of brisk walking, it can burn 1 small piece of dark chocolate calories, and consuming it after exercise can promote glycogen supplementation without easily converting it into fat. In the long run, cultivating acceptance of bitter foods is more beneficial for weight management than simply fasting from chocolate, and can gradually adapt to high cocoa content products by reducing sweetness by 5% per month. Pay attention to the skin condition after continuous consumption, as some individuals may experience cocoa induced acne.