Can I really eat dark chocolate for weight loss

During weight loss, it is recommended to consume dark chocolate in moderation. Dark chocolate, due to its high cocoa content and low sugar content, has the effects of controlling appetite and promoting metabolism. However, it is important to choose chocolate with a cocoa content of over 70% and maintain a daily intake of 20-30 grams.

1. Appetite suppression:

Cocoa polyphenols and dietary fiber in dark chocolate can prolong satiety. Research has shown that consuming a small amount of dark chocolate before meals can reduce subsequent food intake by about 15%, and its bitterness can also reduce cravings for sweets. It is recommended to choose products with a cocoa content of over 85% to avoid inferior chocolate containing cocoa butter substitutes.

2. Accelerated metabolism:

Caffeine and theobromine in cocoa can increase the basal metabolic rate by about 5-8%. Swiss scholars have found that people who consume 10 grams of dark chocolate daily have significantly increased resting energy expenditure. This effect is particularly evident for sedentary office workers, but it needs to be accompanied by moderate exercise to continue to take effect.

3. Regulating blood sugar:

The low glycemic index characteristic of dark chocolate helps stabilize blood sugar. The flavanols it contains can improve insulin sensitivity and prevent binge eating caused by blood sugar fluctuations during weight loss. Patients with diabetes can choose 100% pure dark chocolate without sugar.

4. Relieve stress:

Magnesium and phenethylamine in cocoa can reduce stress hormone levels. The common emotional eating during the weight loss period can be alleviated by consuming 20 grams of dark chocolate daily, which is equivalent to the emotional improvement brought about by 30 minutes of moderate intensity exercise.

5. Nutritional supplementation:

High quality dark chocolate is rich in trace elements such as iron, zinc, and copper. Every 100 grams contains 12 milligrams of iron, which can meet the mineral needs that are easily lacking for weight loss individuals. However, it is important to consume high calcium foods at a 2-hour interval to avoid affecting absorption.

It is recommended to pair dark chocolate with sugar free tea drinks to enhance the effect and avoid eating it with high-fat snacks. Eating 5 grams of dark chocolate 30 minutes before exercise can improve fat burning efficiency. Special populations such as pregnant women and patients with gastroesophageal reflux should consult a physician. Long term weight loss requires establishing a daily calorie deficit, and dark chocolate is only a supplement to a healthy diet and cannot replace regular meals. When making a purchase, please note that the first item on the ingredient list should be cocoa butter, and avoid products containing additives such as hydrogenated vegetable oil and fructose syrup. Maintaining an environment of 15-20 ℃ during storage can prevent fat deposition from affecting the taste.