Chocolate Can Help Lose Weight, Here Are Consumption Tips

During this time, chocolate has often been one of the mortal enemies of dieters. However, there are also those who claim chocolate can lose weight.

Many doubt this claim because chocolate products are generally high in sugar and fat. So, how can eating chocolate actually make you lose weight?

Yes, chocolate can actually help you lose weight. There are several research results that show the benefits of this chocolate.

Research has found that chocolate helps with weight loss by increasing satiety and preventing the formation of fat.

1. Chocolate increases satiety longer

Basically, you will gain weight if you continue to increase your calorie intake and do less physical activity.

Chocolate loses weight by maintaining a feeling of fullness for a longer time.

This can help control the desire to eat a lot and reduce the amount of calorie intake.

This is the explanation based on research.

Chocolate is beneficial for gut bacteria

Research published in the Journal of Functional Foods states that chocolate consumption can suppress hunger, the effect is seen after 4 weeks.

The content of flavonoids can stimulate the growth of good bacteria in the intestine.

These good bacteria will produce short chain fatty acids that are able to control appetite.

Long-chain fatty acids trigger the release of peptide-YY hormone and glucagon-likepeptide-1 hormone.

The hormone peptide-YY reduces appetite and glucagon-likepeptide-1 inhibits gastric emptying. The feeling of fullness lasts longer.

The fat in chocolate is digested longer

Other studies have also described how chocolate works for weight loss.

A study published in the journal Nutrition and Diabetes found that the fat in chocolate comes from cocoa butter.

The body takes longer to digest cocoa butter fat. So, chocolate consumption makes the stomach feel fuller and less hungry.

Chocolate is also rich in protein, which increases metabolism, increasing satiety and aiding weight loss.

2. Chocolate inhibits the formation of body fat

Citing the results of a study released by Critical Reviews in Food Science and Nutrition, consumption of 30 grams of chocolate per day for 4-8 weeks can reduce weight.

This study explains that chocolate is rich in flavonoid content consisting of epicatechin, catechin, and procyanidin.

All three are able to increase insulin sensitivity, inhibit fat formation, and increase energy formation.

Citing the journal Biotechnology and Bioprocess Engineering, chocolate also contains theobromine which inhibits the formation of fat tissue.

The content of caffeine in chocolate is able to break down fat and convert nutrient intake into energy.

If you want to eat chocolate to lose weight, you need to pay attention to the following things.

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1. Choose dark chocolate aka dark chocolate

Avoid white chocolate and milk chocolate because they contain added sugar, milk, saturated fat, and trans fat. This content can actually make you fat fast.

Choose dark chocolate because it is more filling than milk chocolate. Dark chocolate contains cocoa content of 70% and above.

This content makes the chocolate taste more concentrated and increases the feeling of satisfaction when consuming it.

Dark chocolate also uses more fat from cocoa butter than white chocolate or milk chocolate.

Levels of flavonoid compounds, caffeine, and theobromine in dark chocolate are also higher. This will increase the effectiveness of chocolate for weight loss.

2. Eat a small piece of chocolate after dinner

The best time to eat chocolate for weight loss is before and after meals.

Remember, just eat one small piece of chocolate to keep your weight stable. This helps you feel full longer.

We recommend that you consume no more than 20-30 grams of chocolate per day. It is also useful to limit your daily caffeine intake.

If too much, caffeine will make you difficult to sleep, dehydrated, to heart palpitations.

3. Turn it into hot chocolate

In addition to eating chocolate bars, you can consume chocolate in the form of hot chocolate without sugar.

Dissolve about 1.5 tablespoons of unsweetened cocoa powder in a quarter cup of hot water

You can add 1/2 cup fat-free milk and add 1/4 cup hot water.

This hot chocolate recipe only provides you with about 99 calories. So, you don’t have to worry about gaining weight after drinking hot chocolate.

Chocolate can indeed help you lose weight. However, you need to remember that the chocolate you choose should be dark chocolate without added sugar.

Not only that, dark chocolate is also a good food for heart health and lowers blood pressure.

So that weight loss is more optimal, always balance it with exercise and maintain daily intake, yes.