Can people who are trying to lose weight eat chocolate

During weight loss, it is recommended to consume dark chocolate in moderation and choose varieties with a cocoa content of over 70%. The impact of chocolate on weight loss mainly depends on the type, intake, and time of consumption. Dark chocolate is more suitable for weight loss compared to milk chocolate due to its low sugar content and high antioxidant content.

1. Preferred dark chocolate:

Dark chocolate with high cocoa content, 70% -85%, usually has a sugar content of less than 12 grams per 100 grams, and its tannic acid and polyphenolic substances can inhibit fat absorption. It is recommended to limit the daily intake to 10-20 grams, which is equivalent to 1-2 small independent packaging sizes.

2. Control intake period:

Eating chocolate in the morning or one hour before exercise can maximize the use of caffeine in chocolate to increase metabolic rate, and the sugar intake during this period is more easily converted into energy expenditure. Avoid consuming within 3 hours before bedtime to prevent calorie accumulation.

3. Pay attention to the sugar substitution trap:

Chocolate that claims to be "sugar free" may use sugar substitutes such as maltitol, which, although low in calories, can stimulate appetite. When purchasing, it is necessary to check the nutritional content table and prioritize products with less than 550 calories per 100 grams.

4. Be wary of combination intake:

Chocolate paired with high GI foods such as bread and cookies can accelerate blood sugar fluctuations. It is recommended to eat protein rich foods such as nuts and Greek yogurt together, which can prolong satiety for 3-4 hours.

5. Use with caution during special periods:

Women's craving for chocolate increases by 40% before menstruation, and at this time, they can choose to pack small-sized products. Obese individuals with insulin resistance should consult a nutritionist and use raw cocoa powder as a substitute if necessary. From the perspective of exercise expenditure, 20 grams of dark chocolate contains approximately 110 calories, which can be fully consumed by brisk walking for 30 minutes or swimming for 15 minutes. It is recommended to include chocolate in the daily calorie budget as a substitute for other snacks rather than an extra meal. Long term weight loss enthusiasts can choose to have 2-3 "chocolate days" per week to reduce the risk of binge eating by periodically satisfying their cravings. Pay attention to individual differences. Some people may be sensitive to phenethylamine in chocolate and may experience overeating reactions. Eating fruits rich in vitamin C can increase the absorption rate of iron in chocolate. Establish a dietary record and suspend consumption if there is weight fluctuation for three consecutive days.