Can people who are trying to lose weight eat dark chocolate

During weight loss, it is recommended to consume dark chocolate in moderation and choose pure dark chocolate with a cocoa content of over 70%. The health value of dark chocolate mainly comes from cocoa polyphenols, dietary fiber, and minerals, and the daily intake should be controlled at 20-30 grams.

1. Control blood sugar fluctuations:

The flavanols in dark chocolate can improve insulin sensitivity and slow down sugar absorption. Compared to milk chocolate, high-purity dark chocolate has a lower glycemic index and does not cause drastic fluctuations in blood sugar, which helps reduce opportunities for fat accumulation.

2. Regulating appetite hormones:

The stearic acid in cocoa can prolong the duration of satiety and stimulate the secretion of cholecystokinin. Eating in small amounts can alleviate hunger and anxiety during weight loss, avoid overeating, and is particularly suitable as an afternoon tea substitute for high sugar snacks.

3. Promote fat metabolism:

Caffeine and theobromine in dark chocolate have a mild stimulating effect on metabolism. Research has shown that daily intake of moderate amounts of dark chocolate can increase basal metabolic rate by 5-8%, and combined with exercise, it can enhance the thermogenic activity of brown adipose tissue.

4. Relieve Stress Eating:

Phenethylamine in cocoa can promote the release of endorphins in the brain, improving anxiety during weight loss. Choosing products with a cocoa content of over 85%, usually with a sugar content of less than 8 grams per 100 grams, can effectively prevent emotional eating.

5. Pay attention to the way of consumption:

Avoid eating high sugar foods together, and the best time to consume them is 1 hour before exercise or 2 hours after meals. It is recommended to divide it into small pieces of 5 grams for consumption. When purchasing, pay attention to the ingredient list and avoid products containing trans fatty acids such as cocoa butter and hydrogenated vegetable oil. Although dark chocolate is beneficial, it has a high calorie density, with approximately 600 calories per 100 grams. It is recommended to include daily intake in the total calorie plan and replace some of the nuts or dairy products. Eating fruits rich in vitamin C, such as strawberries and kiwis, can enhance polyphenol absorption. Pay attention to individual reactions, as some populations may experience sensitivity to theobromine. During long-term weight loss, it is recommended to adopt a periodic intake strategy, with 3-4 days of consumption per week, which is more conducive to sustained weight control.