Everyone is aware of dry fruits’ benefits for health, however,…
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Are you trying to lose weight but can’t give in to dessert? What if I say you can have dark chocolate for weight loss that is healthier? Does dark chocolate help you lose weight? Let’s investigate.
Undoubtedly, one of the best comforting foods for fitness enthusiasts is dark chocolate.
“When life gives you dark chocolate, there’s no need to look for other delicious alternatives.” No matter your age or gender, chocolates are tempting delicacies that provide great joy. Even better, eating dark chocolate has many health advantages. So, is dark chocolate also beneficial for shedding pounds?
Continue reading to find out more about this exotic chocolate!
Dark Chocolate: A Divine Diet Saviour
The cacao tree’s fruit, Theobroma cacao, is used to make dark chocolate. The fruit contains beans that are roasted and fermented to make chocolate.
Milk chocolate includes 10 to 50% cocoa solids, with the remainder being milk and sugar. Dark chocolate comprises 50 to 90% cocoa solids (the parts of the cocoa beans left over after the cocoa butter is taken).
The healthiest type of chocolate is thought to be dark chocolate. This is due to antioxidants such as flavonoids and fiber, carbs, fats, potassium, iron, magnesium, copper, zinc, selenium, and other micronutrients.
In addition to having a low sugar content, dark chocolate is a rich source of theobromine, polyphenols, and already discussed flavanols, all of which are good for overall health. They are also great stress relievers.
Commercial milk chocolate contains sugar, milk, cocoa butter, and small amounts of cocoa. Dark chocolate, in comparison, has significantly more cocoa and less sugar than milk chocolate.
Dark Chocolate Dietary Values
100 grams of dark chocolate with a cacao content of 70-85% contains the following values.
Benefits Of Eating Dark Chocolate For Weight Loss
Now that you’ve discovered this bittersweet treat, having a sweet tooth can benefit you.
Many people regard dark chocolate as a superfood due to its numerous health advantages linked to overall health. But why is dark chocolate beneficial for weight loss?
Let’s dive deep into detail!
Hungry? Increase insulin sensitivity
Are you tired of feeling hungry? Increased hunger and mood swings are indicators of low blood sugar. Chocolate’s cocoa content may balance your blood sugar levels.
According to certain research, dark chocolate may help insulin sensitivity in the body. Further, this may help you lose weight and prevent your body from storing fat by lowering the insulin levels in your blood.
Dark chocolate may also assist people with diabetes in better controlling their blood sugar levels than diet changes solely.
Do you feel peckish? Limit snacking
The most excellent method to keep full is with a balanced diet. (And to keep your hands out from touching the cookie jar!) But munching a bit of dark chocolate might help.
Eating dark chocolate helps you lose weight by decreasing cravings and making you feel more satisfied. Dark chocolate contains protein and fiber.
According to a study, eating dark chocolate may lower ghrelin levels, the hormone that controls hunger.
Feeling Blue? Enhance your mood
It would help if you occasionally had a pick-me-up, whether you’re going through a breakup or stressed at work.
By aiding in mood regulation, dark chocolate may improve mental health. People who experience mental health issues might eat to soothe themselves, which risks ending up overeating. This can lead to weight gain.
Further, by boosting your mood, dark chocolate may make you feel more capable of managing your weight loss diet.
Need a boost in antioxidants? Obtain additional minerals
According to Harvard University’s School of Public Health, dark chocolate is the best source of antioxidants, iron, copper, magnesium, zinc, phosphorus, and flavonols.
Further dark chocolate strengthens your immune system and benefits your heart.
Feeling gloomy? Encourages You to Exercise
You all know that dark chocolate promotes weight loss and is a comfort food for a reason. Hence we now understand how it improves our mood and makes us happier.
We would be more motivated to take better care of ourselves if we were in a better mood and experienced less stress and anxiety. Indulging in self-care while we’re feeling good comes easy to us.
Cocoa, the ingredient used to make dark chocolate, includes polyphenols that improve our well-being. Additionally, it contains anandamide, also referred to as the bliss molecule, which helps to improve our mood and eventually motivates us to take care of ourselves. Consequently, using dark chocolate reduces weight.
- Dark chocolate contains flavanols that can boost the synthesis of nitric oxide, which can help relax your blood vessels and lessen blood flow resistance, lowering your blood pressure.
- Moreover, theobromine and polyphenols found in dark chocolate may help lower levels of LDL (low-density lipoprotein, or “bad” cholesterol) and raise levels of HDL (high-density lipoprotein, or “good” cholesterol) in your blood, which lowers your chance of developing heart disease.
- Dark chocolate may enhance mental performance by increasing blood flow to the brain. Theobromine and other stimulants found in dark chocolate also improve brain function.
- The flavanols in dark chocolate can improve blood flow to the skin, promote skin hydration, and protect your skin from UV damage.
- Further, the anti-inflammatory substances found in dark chocolate may aid in lessening inflammation in the body.
Possible Downside Of Dark Chocolate For Weight Loss
- First, dark chocolate’s comparatively high fat and calorie content may contribute to weight gain in diet. A serving of 28 grams of dark chocolate has 155 calories and almost 9 grams of fat.
- Moreover, theobromine and caffeine concentrations in dark chocolate are high. Their excessive consumption can result in symptoms like headache, lack of appetite, irritability, restlessness, and poor sleep.
- Consuming too much added sugar can be unhealthy, and some dark chocolate products may contain it. The chance of developing chronic illnesses, including Type 2 Diabetes and heart disease, may rise due to added sugar. Further don’t fall prey to sugar free dark chocolate for weight loss.
- Dark chocolate can be included in a diet for losing weight, but it’s essential to stick to high-quality variants and avoid overeating. Choose a product that is low in added sugar and contains at least 70% cocoa for the best benefits, and limit yourself to about 1 ounce (28 grams) at a time.
How Much Dark Chocolate Can You Eat and Still Lose Weight
Chocolate producers are not mandated to disclose the amount of flavanol in their products. It is therefore challenging to determine the ideal intake of dark chocolate for weight loss.
Higher cocoa contents in dark chocolate usually mean more fat and less sugar. Choosing dark chocolate that contains at least 70% cocoa solids or more is advisable because higher cocoa also means more flavanols.
Though it might aid in weight loss, it’s crucial to remember that dark chocolate still has a lot of calories and fat. Dark chocolate has 38 g of fat and more than 570 calories per 100 g. Consuming too much dark chocolate can interfere with your efforts to lose weight.
Fitelo Healthy Dark Chocolate Recipes
Fitelo has come up with amazing dark chocolate recipes, that will keep you wanting more.
1. Hot Chocolate
Nothing warms the soul better than a creamy homemade hot chocolate. It is a dreamy treat on a cold day. Instead of using powdered ingredients, use full milk, vanilla, and real chocolate in this recipe. Sugar is substituted with date syrup to give you a healthy choice. Ready in minutes.
2. Dark Chocolate Ragi Kulcha
Who doesn’t love ragi kulcha especially when dark chocolate is in it? It’s a kid-friendly meal packed with nutrients. It’s deliciously divine if tasted with dark chocolate syrup.
3. Dark Chocolate Ball Recipe
These exotic balls come with no added sugar making them a great choice for dessert cravings on your weight loss journey. Try it now to see the magic!
4. Banana Chocolate Lollipop Recipe
Craving for a light snack on warm days, try this banana chocolate lollipops recipe. There is no turning back once you try these lollipops. Likewise, you can easily make this yummy treat that your kids will just love.
5. Dark Chocolate Coconut Ladoo
Have you ever tried this chocolaty ladoo, they are delicious, tasty, and nutrient-rich. It’s a great evening snack option for anyone. Try it out!
How To Use Dark Chocolate For Weight Loss
The most healthy flavanols are found in dark chocolate, which is 70% or more. However, the dark variety you choose, the bitterer it becomes.
Don’t get confused by the term Flavanol – They are a type of polyphenol found in cocoa that protects our skin from UV rays, lowers blood pressure, and improves vascular function. Therefore, flavonoids are potent antioxidants that can protect your body from harmful toxins.
Dark chocolate is frequently used in baking, and you’ll often find it in recipes like
Hot drinks like hot chocolate, or chocolate coffee
It’s important to slowly heat dark chocolate when baking with it, either on a low stove burner or in your microwave at 50% power, to prevent burning.
Other suggestions for including modest amounts of dark chocolate in your diet are as follows
- Add a few little pieces of dark chocolate with fresh fruit for a quick dessert.
- Warm oats can be combined with melted dark chocolate.
- Likewise, a few tablespoons of dark chocolate combined with a frozen banana can be blended to make a delightful dairy-free alternative to chocolate ice cream.
Purchase And Storage Of Dark Chocolate
To get the most flavanols, choose dark chocolate that is 70% or more. But keep in mind that the bitterness will increase as the quantity of cocoa solids increases.
Store the dark chocolates in a cool, dry place in a tightly sealed container. Refrigerating can encourage chocolate to “bloom,” a whitish coating brought on by sugar rising to the surface due to too much moisture. Bloom has little impact on the flavor of the chocolate but gives it a dull appearance.
If stored properly, dark chocolate can last for up to two years.
How To Choose The Best Dark Chocolate
Selecting the healthiest or most delicious alternative among so many excellent choices could be challenging. Let’s look at the features you should consider while choosing the best dark chocolate on the market.
Cocoa Concentration: According to experts, the best dark chocolates should have at least 70% cocoa content.
Low Sugar: The amount of sugar that dark chocolate contains is one of the most crucial elements. It contributes to all the positive attributes it possesses, especially being the best dark chocolate for weight loss. 0% is the lowest it gets in some dark chocolates. Check this link to know which sugar is good for health.
Temperatures: Dark chocolate should be processed at lower temperatures.
Alkalization: Dutch or alkalized dark chocolate should never be consumed. This process is widely implemented to achieve a darker color and lessen the bitter flavor of dark chocolate.
Organically grown: Chocolate cultivated naturally or organically does not have flavoring added. In addition, processing diminishes the health benefits of dark chocolate.
Subjective Choice: Each individual has unique tastes and preferences. You can choose dark chocolate with or without additional additives like seeds or dried fruits, but it is best to stick with pure dark chocolate.
Top 10 Healthy Dark Chocolate For Weight Loss In India
Dark chocolates are a versatile component that may be consumed raw or even utilized to make a wide variety of desserts. A bar of dark chocolate in India may be easily found for between Rs 150 and Rs 600.
Amul Cacao Ultimate (99%)
- No Added Sugar
- Easily Available
- Bitter AT Its Best
- Delightfully Dark
- 100gms – 320 rupees
Cadbury Bournville (70% Dark)
- Zero Transfat
- Soothing taste
- Available in flavors like rich cocoa, cranberry, fruit & nuts
- 100gm – 300 rupees
Lindt Excellence (99% dark)
- Superior Texture
- Long-lasting flavor
- 100gms – 700 rupees
Amul Dark Chocolate (55% Dark)
- Come in 7 different flavors
- Easy availability
- 150gms – 110 rupees
Hershey’s Exotic Dark
- No Transfat
- Exotic fruits inside like blueberry, cranberry, raspberry goji & pomegranate
- Smooth texture
- 100gms – 150 rupees
Watch Out For Marketing Labels
Numerous chocolates display labels that use various marketing buzzwords, such as artisan, hand-crafted, and fine chocolate.
These are merely views and cannot be verified. Strangely, some chocolates have a gluten-free label when chocolate has never contained gluten.
Precautions Against Dark Chocolate
Pregnancy: Consumed dark chocolate in moderation during pregnancy. Consuming too much dark chocolate can increase caffeine intake, which is dangerous for the fetus. Most Important, higher caffeine levels can result in a number of problems, including premature labor, low birth weight, and even miscarriage. It is preferable to monitor your consumption levels. In addition, consult a physician and take the recommended dosage.
Breastfeeding: Mothers should use caution while consuming dark chocolate when nursing their children. Further, dark chocolate contains caffeine, which can pass from the mother to the nursing infant and result in sleeplessness, irritability, and even rashes.
Bleeding Disorders: Consuming a lot of dark chocolate increases the chance of slowing down the blood clotting process. Further, people with hemophilia or bleeding disorders may find it risky.
Palpitations: If overeaten, the cocoa in dark chocolate can raise blood pressure and quicken heart rate.
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Frequently Asked Questions
Q: Can I Eat Dark Chocolate For Weight Loss Every Day?
Ans: If consumed in moderation, dark chocolate can be enjoyed daily. Up to 20–30 grams of dark chocolate can be consumed without experiencing any adverse side effects.
Q: Can I Eat Dark Chocolate And Still Lose Weight?
Ans: Eating a small piece of dark chocolate can control intense cravings and overconsumption. Consuming dark chocolate on a weight loss diet will help you curb the temptation to give in to eating a lot of snacks or consuming more sugar, both of which contribute to weight gain. Likewise, dark chocolate helps improve metabolism to burn fat and calories.
Q; When Should You Eat Dark Chocolate for Weight Loss?
Ans: The ideal time to consume dark chocolate for weight loss does not exist. It can be eaten as a dessert or snack between meals at any time of the day.
Q: Is Dark Chocolate Safe For Infants?
Ans: Babies less than 24 months should avoid dark chocolate. Dark chocolate’s unhealthy preservatives, sugar content, and caffeine can harm baby teeth.
Q: Can I Have Dark Chocolate During Expecting?
Ans: Scientific studies have shown that dark chocolate helps the mother and baby by improving blood flow. Dark chocolate is, therefore, safe to consume while pregnant.
Q: Is There Such A Thing As 100% Dark Chocolate For Weight Loss?
Ans: Yes. As a result, the chocolate has a bitter, salty flavor and no sweetness.
Know what our customers want to say about their diet plan for weight loss journey with Fitelo.
A Word From Fitelo
You can use dark chocolate for weight loss in addition to a well-balanced diet and regular exercise. Further, it would support you in controlling your blood sugar levels, satisfy your cravings, and inspire you to lead a happy & healthy life. So, when will you include dark chocolate in your regular lives?
Dark chocolate or Spinach! Which do you think has the more iron content? Well! You’ll be surprised if I say dark chocolate with 85% cocoa has more iron content than Spinach.
100 gms of Spinach has 2.71 Gms of Iron.
100 gms of dark chocolate has 11.9 Gms of Iron.
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This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.