What are the benefits and drawbacks of eating candy for weight loss

Moderate consumption of candy can help with weight loss, but excessive consumption may hinder the effectiveness of weight loss. The advantages and disadvantages of candy for weight loss mainly involve blood sugar fluctuations, psychological satisfaction, nutritional imbalance, metabolic effects, and substitution effects.

1. Blood sugar fluctuations

Refined sugars in candies can rapidly increase blood sugar levels, which may suppress appetite and reduce meal intake in the short term. But sudden increases and decreases in blood sugar can easily trigger hunger and increase the risk of overeating. Choosing dark chocolate with low glycemic index or nut candies containing dietary fiber can alleviate this problem.

2. Psychological satisfaction

Strict sugar control can trigger retaliatory eating, and a small amount of candy can alleviate anxiety during the weight loss period. By controlling the dosage to within 10 grams per day, it can satisfy the appetite without affecting the calorie deficit. It is recommended to supplement after exercise, as sugar is more easily utilized by muscles.

3. Nutritional imbalance

Long term use of candy instead of regular meals can lead to deficiencies in nutrients such as protein and vitamins. Some sugar free candies use sugar substitutes, which may disrupt the balance of gut microbiota. Priority should be given to fortified candies with added vitamin B family, or consuming them with milk to supplement protein.

4. Metabolic effects

Fructose metabolism pathway is different from glucose, and excessive intake may promote visceral fat accumulation. However, a small amount of supplementation before exercise can improve training performance and increase calorie expenditure. Be careful not to consume at night as insulin sensitivity decreases.

5. Substitution effect

Using candy to completely replace staple food may lead to short-term weight loss, but it can also cause muscle loss. Using candy as a dietary supplement rather than a staple food, combined with a high protein diet, can reduce muscle breakdown. Choosing candies containing slow digesting ingredients such as chia seeds is more beneficial for sustained energy supply. During weight loss, it is important to choose high-quality candy sources such as honey or dried fruits when consuming candy, and avoid cream candies containing trans fats. The daily intake should be controlled within 5% of the total calories, about 20-30 grams. Combining sufficient drinking water and dietary fiber intake can delay sugar absorption. Sports enthusiasts can supplement before and after training in stages, while sedentary individuals are advised to use meal replacement protein bars instead of traditional candies. When there is a tendency towards sugar addiction, the frequency should be gradually reduced and natural flavors such as cinnamon should be used to adjust the taste.