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It’s not often that desserts are factored into any weight loss plan, but the reality is that restricting yourself from certain food groups can actually worsen cravings and make it more difficult to live a healthy lifestyle. Instead, it’s actually easier to find healthy alternatives to the sweet foods you love in order to make dessert fit into your diet, even as you work to lose weight.
Naturally some sweets are less healthy than others, and sugar is unfortunately one of the most common causes of weight gain when consumed in excess. That being said, there are dessert options which can contribute to your goals and can be eaten daily (yes, really!) while still seeing progressive weight loss over time. If you guessed dark chocolate was the answer, you’re correct—and here’s why.
Although not as sweet as its milk chocolate counterpart, dark chocolate can be great for tempering cravings while actually providing your body with a number of health benefits in addition. Dr. Gretchen San Miguel, MD and Chief Medical Officer for Medi-Weightloss explains that while milk chocolate is packed with sugar, full cream milk powder, and other processed ingredients, dark chocolate contains less ingredients, missing the milk portion but rather composed primarily of cocoa which contains a slew of great nutrients.
“Some studies have shown that cocoa may help with weight loss by decreasing levels of insulin in the blood, thus preventing the spikes and crashes in blood sugar levels which lead to increased hunger,” she explains. Dark chocolate also has been shown to reduce ghrelin levels in the body which is the hormone in control of hunger cues.
Not only can eating dark chocolate reduce cravings, but it’s also packed with vitamins and minerals which can help to improve your overall health and even promote sustainable weight loss when consumed in moderation. “Pure cocoa is very high in antioxidants, fiber, magnesium, manganese, copper, iron, potassium, phosphorus, zinc, and selenium,” notes San Miguel. “Cocoa is also rich in flavonoids which may improve blood flow, lower LDL “bad cholesterol,” improve HDL “good cholesterol,” and diminish inflammation. All of which reduces the risk of heart disease.”
Purchasing high quality chocolate is important to maintaining the health value of this treat, and choosing an option which boasts 70% of cocoa content or more will be your best bet for experiencing benefits. Additionally, making sure that sugar is not listed as one of the first few ingredients is also essential for making the healthiest choice.
That being said, dark chocolate is still a dessert and should be consumed in moderation if you still hope to see weight loss results. While it is packed with heart healthy antioxidants, dark chocolate does still contain calories which can quickly build up if you’re eating this sweet in excess, and eating anything in large volumes will cause you to gain weight.
“Even though there are many health benefits associated with dark chocolate, it is important to remain mindful of the fact that too much could definitely affect your weight loss goals due to calories from fat and sugar,” notes San Miguel. “The typical recommended quantity for health benefits without greatly impacting weight is 1oz per day.”
At the end of the day, if you have a sweet tooth you’re only doing yourself a disservice by completely removing dessert from your diet and hoping for the best. While this will “save” you calories, it will also make you miserable, and the healthiest diet for weight loss is one you’ll be able to stick to for an extended period of time without feeling like you’re being deprived of your favorite foods.
Therefore, instead of indulging in cake or ice cream every night, try replacing that habit with a square or two of dark chocolate. Reducing cravings and ultimately allowing for a longer, healthier, and more fulfilling life, dark chocolate can be a great addition to your weight loss diet plan for results without restriction.
