Does dark chocolate help with weight loss?

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Dark chocolate contains beneficial ingredients like polyphenols, catechins, and flavanols that have been shown to improve blood flow and lower blood pressure, so it is often hailed as a health food.

In fact, dark chocolate has been linked to a number of health benefits, including improved heart health, reduced inflammation, and enhanced brain function. As a health food, many also wonder if dark chocolate can help with weight loss as a flavanol in dark chocolate, oligomeric PCs, has been linked to weight loss, with anti-fatty properties. enlarged. This article will take a closer look at the studies to determine whether dark chocolate can help you lose weight.

1. Potential benefits of dark chocolate?

Dark chocolate may offer certain benefits when it comes to weight loss.

1.1 Improves the body's sensitivity to insulin

Insulin is the hormone responsible for getting sugar out of your blood and into your cells, where the sugar can be used for energy. According to research by some experts, dark chocolate helps your body to improve its sensitivity to insulin. This can help lower blood insulin levels, which can lead to weight loss and reduce fat storage. Some small studies also show that eating dark chocolate can help improve blood sugar control, helping to prevent the occurrence of spikes and drops in blood sugar that can lead to symptoms such as weight gain. increased hunger.

1.2 Reducing hunger and cravings

Studies show that dark chocolate can reduce cravings and increase satiety, helping to aid in weight loss.
In a study in 12 women, consuming dark chocolate reduced appetite and decreased levels of the hunger hormone ghrelin.
Another small study done on 16 people by comparing the effects of milk chocolate and dark chocolate, found that participants felt less hungry, full and more satisfied after eating dark chocolate. In addition, they also consumed 17% fewer calories at their next meal, compared with the participants who ate milk chocolate.
A survey in 14 postmenopausal women found that eating dark chocolate led to a greater reduction in portion size than consuming white chocolate or milk chocolate.
Experts have also found that people who eat dark chocolate have a lower BMI (body mass index) than those who do not eat chocolate.
Even so, to assess how dark chocolate might affect appetite and food intake relative to other foods, we should still rely on more research.

1.3 Improve your mood

Some researchers have investigated how dark chocolate can positively affect mental health and mood, keeping you in top shape to help promote weight loss.
According to a study in 13,626 people, those who consumed a lot of dark chocolate had a 57% lower incidence of depressive symptoms than those who did not regularly consume dark chocolate.
In another small study, women who ate 40 grams of dark chocolate every day reduced their stress levels for 2 weeks.
Furthermore, a study in 72 adults found that drinking dark chocolate for 30 days increased their own feelings of calmness and contentment.
Additional research is needed to determine if the mood-boosting benefits of dark chocolate are beneficial for weight loss.
In summary, dark chocolate can help improve insulin sensitivity, reduce cravings and hunger, and elevate mood - all of which can help promote weight loss.

2. Some possible disadvantages of eating dark chocolate

Besides the benefits for weight loss from eating dark chocolate, there are also some disadvantages we should take a closer look at before using.
First, dark chocolate is relatively high in fat and calories. In fact, a 28-gram serving of dark chocolate contains 155 calories and nearly 9 grams of fat.
Depending on the specific brand and product, one serving can contain between half and one-third of the calories in a standard chocolate bar.
Some types of dark chocolate also contain high amounts of added sugar, which can be detrimental to your health. In addition to increasing the calories in a product, added sugar can contribute to a number of chronic diseases such as liver disease, heart disease, and diabetes. Therefore, although dark chocolate can fit into a weight loss diet, it is important that you use high-quality varieties and avoid overeating. For best results, eat a serving of about 28 grams at a time, choosing a product with less added sugar and containing at least 70% cocoa.

3. How to Add Chocolate to Your Diet

So use dark chocolate for its healthy properties. But be aware of your serving sizes and total calories.
Here are some ways to enjoy chocolate:
Eat a small bite after dinner to help satisfy sweet cravings. Brew hot cocoa. Dissolve 1+1/2 tablespoons unsweetened cocoa powder and 1 teaspoon chocolate in 1/4 cup hot water. Add 1/2 cup nonfat milk and 1/4 cup water and microwave until hot. Add the packet of zero-calorie sweetener and stir. Now you have a delicious 99 calorie chocolate chip. Add some chocolate protein powder to a low-calorie smoothie. Even if chocolate doesn't help with weight loss, at least you're getting some protein. Use chocolate as a supplement to oatmeal.

4. Summary

Dark chocolate aids weight loss through improving insulin sensitivity, reducing cravings and hunger, as well as improving mood.
But we also need to keep in mind important points as dark chocolate is high in calories and fat, some of which are high in added sugars.
For this reason, it's best to choose high-quality products that are low in added sugars and contain at least 70% cocoa, use dark chocolate in moderation as part of a healthy diet, full.
In fact, thanks to whether dark chocolate is sold in bite-sized pieces or individually wrapped, we can control the portion sizes according to our needs.
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Reference source: healthline.com