The mood of your diet: what are the benefits of dark chocolate for weight loss?

Is it possible to eat dark chocolate on a diet while losing weight, is it possible or not on PP?

When following a diet, it is better to avoid milk and white chocolate, because they contain a lot of sugar and milk. But bitter is different in composition, and you can use it when losing weight. Its main components are grated cocoa (or powder) and cocoa butter. It has less sugar and no dairy products. That is why, with a high calorie content, it is useful for those who want to become slimmer. But it must be considered as an alternative to other sweets, and not as a dietary product.

There are different types of dark chocolate. The main difference is the percentage of cocoa included in the composition, which varies between 55–99%. Here is an article about the difference between dark chocolate and bitter chocolate. So which one should you choose?

Reference

If you set out to lose weight and cannot give up chocolate, then you should choose a product with a cocoa content of at least 70%.

When buying a bar, pay attention to the fact that cocoa is in the first place in the list of ingredients. A quality product should not contain such components as confectionery fat, palm oil, cottonseed oil and hydrogenated oil. The only fat is cocoa butter. The packaging must be intact, the tiles must be solid and even.

While maintaining proper nutrition (PN), do not give up dark chocolate varieties. This product in reasonable quantities will not only provide health benefits, but will also help minimize the consumption of sweets.

The benefits of chocolate

The good news for those with a sweet tooth is that chocolate can have many positive effects on health and beauty.

The bad news is that the only chocolate that can have this effect is dark chocolate with at least 70% cocoa solids, which, unfortunately, is most often the opposite of any grocery store's sweet selection.

Therefore, you need to choose healthy chocolate wisely.

Chocolate consists primarily of cocoa, which in turn contains natural plant substances called flavonoids. Flavonoids dilate blood vessels, reducing the risk of heart attack or stroke from clot formation.

Due to the fact that dark chocolate is able to dilate blood vessels, blood pressure also decreases. As you know, stress is the number one enemy of beauty. You can’t do without chocolate here either. Cocoa helps reduce the production of cortisol (stress hormone) by the adrenal glands - the worst enemy of collagen contained in the skin, which makes up its frame and ensures the absence of wrinkles.

So, eating chocolate makes your skin more elastic and youthful. In addition, the flavonoids contained in chocolate help our skin look better, being antioxidants that help the skin protect itself from ultraviolet radiation (and again, “goodbye, wrinkles”), fight free radicals (and at the same time age spots) and improve blood flow

Is dark chocolate good for weight loss?

Despite their high calorie content and large amount of fat, bitter varieties are still recommended for those losing weight. The benefits of the product in this regard are as follows:

• Flavanols contained in cocoa reduce the body's resistance (immunity) to insulin, helping to reduce the need for glucose, and therefore cravings for sweets.
• Theobromine, tryptophan and phenylethylamine help improve mood and eliminate nervous anxiety, stimulate brain function and overall performance. This reduces irritation due to hunger during a diet and reduces the desire to eat stress.
• For the two reasons mentioned above, the product reduces the feeling of hunger, reducing appetite, which is very important when losing weight.
• It contains catechins - substances from the group of antioxidants. They promote fat burning and increase oxygen consumption during movement.

Reference

Chocolate 70% and above has a low glycemic index (23-25 ​​units), so after eating it there is no sharp rise in blood sugar.

The product also accelerates metabolism, accelerating calorie consumption, is not stored in fat deposits, and gives strength and energy.

Check out the articles about the benefits of dark chocolate:

• for women;
• for men.

Healthy chocolate

The market is replete with a variety of chocolate products. It is worth remembering that not all of its types are useful. Choosing what kind of chocolate you can eat while losing weight is a matter that requires certain knowledge. First of all, preference should be given only to bitter.

When purchasing a treat, nutritionists recommend paying attention to the composition and percentage of ingredients. This is especially true for the question of whether it is possible to eat dark chocolate while losing weight. Cocoa powder content exceeding 55% of the total mass is considered harmless to the figure. The ideal option is 70%.

Healthy chocolate does not contain artificial additives. The presence of flavorings is also considered unacceptable. The ingredients must be natural. This is the main rule that should be remembered by those who want to enjoy sweets and get an affirmative answer to the question of whether it is possible to eat chocolate while losing weight.

Before use, you should carefully examine the appearance. The tile should have a rich brown color. If there is a white coating, you should discard the treat because it has been stored for too long, possibly even under unfavorable conditions.

If no external defects are identified, you need to try a small piece. Based on the name, the taste should be bitter, which is due to the content of flavonols. However, some manufacturers eliminate them to give the product a more palatable taste. Accordingly, in this situation, there is no need to say whether it is possible to eat dark chocolate on a diet.

Calorie content, how much you can eat per day

100 g of product contains about 540-550 kcal. This is a lot, but due to the fact that there is no milk and little sugar, it has a low GI, and due to the properties of the main ingredient (cocoa), it is useful for normalizing body weight. Of course, subject to the daily requirement. It is 20-30 g - you cannot eat more than this amount per day, unless we are talking about a chocolate mono-diet, which we will talk about below.

The nutritional value (BJU) of 100 g of 70% chocolate is as follows:

• proteins - 6.2 g;
• fats - 35.4 g;
• fats - 48.2 g.

These are average data that may deviate slightly in different directions depending on the composition of a particular product from different manufacturers. For example, the percentage of cocoa butter and sugar may differ. Always look at the ingredient list and calorie content listed on the package before purchasing.

Quitting the diet

The result of the sweet method is pleasing - minus 5-6 kg in 1 week. However, in order for them to leave you forever, or at least for a long time, it is important to know how to get out of it and develop a nutrition plan afterwards.

1. The day after finishing the sweet weight loss program, it is advisable to eat vegetables and drink plenty of fluids. An excellent dish would be cabbage and carrot salad flavored with lemon juice. The ingredients need to be finely chopped or grated so as not to damage the walls of the stomach, which has become unaccustomed to rough food over the years. Eat slowly and chew everything thoroughly.
2. During the strict menu, the body has become “starved” of vitamins and beneficial macro- and microelements, so it is necessary to compensate for the deficiency - drink freshly squeezed juices, eat fruits and vegetables, avoiding high-calorie and starchy ones.
3. Be sure to include fish, meat and vegetable broths in your diet, and do not overuse salt and fatty foods.
4. Eat lean boiled meat (beef, chicken, rabbit), eggs and dairy products. All this will help restore muscle mass, since during mononutrition it is from this that the body takes part of the energy.
5. Don't overeat - it's better to eat more often, but in smaller portions.
6. Forget about harmful products. Canned food, sugar, flour, confectionery, fast food, carbonated drinks - all this does not bring any benefit to the body.
7. Play sports to restore the firmness and elasticity lost in chocolate to your skin.

Possible harm and contraindications

Before losing weight using this product, it is important to consider both the benefits and harms of dark chocolate for the body before losing weight. Here is a list of contraindications for its use:

• individual intolerance to the product;
• gout;
• obesity 3-4 degrees;
• insomnia, jet lag;
• kidney and/or bladder stones;
• diabetes;
• persistent hypertension or hypotension;
• diseases of the central nervous system;
• chronic diseases of the liver and pancreas;
• stomach ulcer, colitis, gastritis;
• breast-feeding;
• pregnancy.

Harm may be observed in the form of exacerbation of diseases that are contraindications, or the product may contribute to their development. In other cases, it is possible with excessive use. Side effects in this case may include allergies, stomach upset, nervous excitability and sleep problems, mood swings, headaches, and migraines. But the main negative effect is weight gain.

Contraindications

Despite all its advantages, dark chocolate has some contraindications when losing weight. This applies not only to the permissible amount, but also to the general state of health. After all, as you know, the effect of the same product on two different organisms can be opposite.

Be that as it may, when consuming chocolate while losing weight, the daily dose should not exceed 30 grams. An additional amount will be harmful. Carbohydrates will begin to actively convert into fat, which will negatively affect not only your figure, but also your overall well-being.

Low-quality ingredients included in the bitter delicacy can spoil the taste of the product. For example, old cocoa will give a sour taste. In this case, a negative effect on the acidity of gastric juice is possible, which will lead to the development of gastritis.

In order to avoid unpleasant consequences, when deciding whether chocolate is ok on a diet, you should approach its choice responsibly. A quality product is usually quite expensive. However, they do not skimp on their own health.

When can you eat dark chocolate while losing weight?

The time of consumption during the day depends on the dietary program. If this is a mono-diet, then eat chocolate at all meals. With PP (proper nutrition), this product is included in the diet, eaten in the first half of the day and preferably after main meals.

Reference

Due to the stimulating effect on the nervous system and brain activity, bitter and dark chocolate should not be eaten at night. Otherwise, there is a high risk of developing insomnia and poor sleep. It is permissible to eat 1-2 cubes no later than 3 hours before bedtime.

Benefits and harms

The chocolate sold in stores bears little resemblance to the healthy product made from cocoa beans. Its calorie content and harmfulness to the human body are aggravated by various additives, sweeteners, flavor enhancers and preservatives. Natural chocolate costs a lot of money - so if a person wants to get not only taste sensations from dessert, but also benefits, without harm to the figure, it is worth paying attention not only to the cost of chocolate, but also to its composition and production time.

You can eat chocolate while losing weight, but only bitter chocolate, which contains at least 58% cocoa. Such a bar will not be filled with a lot of sugar, it will not only give pleasure, but will also bring benefits. It is better not to consume white and milk chocolate if a person wants to achieve slimness; it contains many times more sugar. This product should only be eaten natural and in small doses. We recommend no more than 30 grams of chocolate per day.

Chocolate composition:

• flavonoids
• antioxidants
• polyphenols
• vitamins
• microelements
• beta carotene
• phosphorus
• sodium
• potassium
• calcium
• copper
• magnesium
• chlorine
• Magranian
• iron
• fluorine

These substances have a beneficial effect on the entire body. Namely:

• promotes activity and increased sports loads
• relaxes the nervous system
• stabilizes blood pressure
• reduces the risk of strokes and heart attacks
• affects the cardiovascular system
• stimulates brain function
• accelerates lipolysis processes

But there are also factors that should also be taken into account when consuming this product. Such as:

• increased allergic reactions
• High caffeine content may cause stomach upset
• obesity
• caries
• diabetes

These factors pose a threat to human health only if the person eats a lot of chocolate product. But there are diseases and doctor’s indications when it is better to exclude cocoa-containing desserts from the diet altogether.

• Diabetes
• Uric acid arthritis
• Diseases of the intestines and liver
• Pancreas problems

Three-day dark chocolate diet

Following a diet based on dark chocolate for 3 days allows you to get rid of a few extra pounds. You can only use it if you are completely healthy and have no contraindications or restrictions on the use of the product.

Features and Efficiency

This is an express diet that is used to lose 2-5 kg ​​in a short time. It is incredibly simple, the menu is the same every day:

• in the morning on an empty stomach, half an hour before breakfast - a cup of green tea without sugar;
• breakfast - 40 g of chocolate and unsweetened black coffee;
• lunch - 30 g of chocolate and again coffee without sugar;
• dinner (no later than 3 hours before bedtime) - 30 g and unsweetened green tea.

You should drink mineral water throughout the day. Not counting tea and coffee, for three days you will need 3 bitter bars of 70-99% and 3 bottles of mineral water without gas (1.5 l).

There is also a version of a similar diet, but without green tea. This is also acceptable, but the proposed option is more useful. Green teas are excellent for removing toxins, normalizing blood pressure, and they contain a lot of antioxidants. This drink also contains catechins (like chocolate), which stimulate the breakdown of fatty tissue. If desired, you can completely replace coffee with it in your diet.

Advantages and disadvantages

Benefits include:

• rapid weight loss, the ability to get rid of 3-5 kg ​​in 3 days;
• maintaining high spirits and energy;
• For many, this is a tasty diet that is enjoyed.

There are also disadvantages. This diet is not recommended by nutritionists because it:

• reduces the volume of muscle tissue, because the body tries to make up for the lack of protein;
• can lead to dehydration due to the lack of salt in the diet and the rapid removal of fluid due to this;
• puts a high load on the liver and heart;
• negatively affects the gastrointestinal tract, increasing the likelihood of developing gastritis.

Losing weight quickly increases the risk that the weight will soon return, and in even greater quantities. To prevent this from happening, you need to exit the diet correctly. In the first week, eat only chopped fresh vegetables, juices and tea. And only after that, gradually introduce protein - lean meat, eggs, dairy products.

Diet options

If you love chocolates, but not so much as to eat only them for several days, you will be interested in varieties of chocolate diet, which are more varied, but are almost as effective as the traditional one.

Italian

Those who dream of losing weight, but at the same time do not want to give up chocolates, will like the technique developed by Italian nutritionists. The duration is a week, but this is enough time to say “Addio!” 5 kilograms. The bottom line is that you need to eat only 30 grams of chocolate daily, but in addition to it, you are allowed to eat pasta, vegetables and fruits.

Basic Rules

1. The pasta should be cooked without fat and cheese, but it is not forbidden to add a little chopped poultry and a couple of teaspoons of olive oil.
2. Salads can be seasoned with lemon juice or natural yogurt.
3. It is forbidden to eat fried food.
4. Plan 3 main meals a day and 2-3 snacks of vegetables, fruits or popcorn (no salt or sugar).
5. Almost all fruits are allowed, with the exception of grapes and bananas.
6. Potatoes should be avoided among vegetable crops.
7. You need to drink at least 2 liters of liquid, it is better to give preference to plain water.
8. It will not be superfluous to take vitamin and mineral complexes.
9. Moderate physical activity and walks in the fresh air will only be beneficial.

Sample menu

4 breakfast options:

1. Fruit salad dressed with yogurt.
2. Oatmeal with berries.
3. Natural yogurt.
4. Favorite fruit – green apple, orange, pear, etc.

Lunch to choose from:

1. 10 grams of chocolate.
2. Popcorn.
3. Fruits.

Lunch idea:

1. Boiled pasta, vegetable salad with lemon juice or soy sauce, meat gravy.

Afternoon snack:

1. Fruit and milk mousse with minimal fat content.
2. 10 grams of chocolate.
3. Popcorn.
4. Fruits.

4 menus for dinner:

1. Pasta or macaroni with tomato-garlic sauce.
2. Vegetable Salad.
3. Steamed vegetables.
4. Fruits.

A couple of hours after dinner:

1. A couple of pieces of chocolate.
2. Apple.

Despite the fact that the Italian program is designed for 7 days, if desired, it can be practiced for half a month; during this period up to 8 kilograms are lost.

Chocolate drinking

The essence of the method is a complete abstinence from solid food, so the main “dish” for the week (and this is the duration of the program) will be unsweetened cocoa.

You are allowed to consume up to 6 glasses of cocoa brewed with skim milk without added sugar per day, and you must also drink water.

Cocoa selection

Those who want to lose weight should buy the powder without additives. A product that contains sugar and/or milk powder is not suitable.

How to brew cocoa

Making a drink is a fairly simple task. For a liter of milk (by the way, you can use regular water, but then the taste of the drink will not be as pleasant), you need to take up to 3 tablespoons, depending on your preferences, of cocoa. So, lovers of a rich bitter chocolate taste can add the maximum portion of powder, while those who prefer a less pronounced taste often make do with 4 teaspoons. Bring the milk/water to a boil and pour in the powder diluted in a small amount of liquid. Stir. If desired, add cinnamon, vanillin or nutmeg, but adding sugar is prohibited.

If you don't have time to brew the drink, just dilute the cocoa in water/milk and heat it in the microwave.

The drinking diet is easier to tolerate than the classic choco, since the drink contains more calories, and it is not inferior in its beneficial properties to chocolate. It is recommended to drink cocoa for diseases of the respiratory system (asthma, bronchitis), it improves mood and helps in the fight against depression. In addition, the brown powder contains antioxidants (helpers in preserving youth) and theobromine (a source of vigor and strength).

The effectiveness of the weight loss program is quite high, but in order to consolidate the result and not cause a blow to the gastrointestinal tract, it is very important to exit it correctly. The basic rules for exiting will be proposed below.

Chocolate and coffee

There is another type of chocolate diet that will help you become 1 kilogram lighter every day. It is similar to the classic version, with the only difference that you are allowed to eat not 100, but 150 grams of dark chocolate per day.

Here is a sample daily meal schedule:

• 8:00 – 120 ml of black coffee without sugar;
• 10:00 – 50 grams of chocolate;
• 12:00 – a cup of coffee drink;
• 14:00 – morning portion of dessert;
• 16:00 – coffee;
• 18:00 – chocolate.

In addition, you need to drink still water, the daily volume of liquid is 2 liters.

Kefir-chocolate

You can combine a delicious product made from cocoa beans with kefir to lose weight. This diet is designed for no more than 5 days.

Sample menu

Breakfast:

• 120 ml black coffee without sugar or cocoa.

Lunch:

• 250 ml 1% kefir.

Dinner:

• 50 grams of chocolate.

Afternoon snack:

• 250 ml cocoa.

Dinner:

• 30 grams of chocolate.

2-3 hours before bedtime:

• a glass of low-fat kefir.

Milk chocolate

A 100-gram bar contains very little protein—just 6.2 grams. This is why after a couple of days on mono nutrition the muscles lose tone. To avoid such consequences, we recommend adding milk to your diet, but not more than 200 ml per day. Add it to your coffee and drink it during snacks.

Chocolate diet without coffee

If for some reason you do not accept coffee, then you can lose weight without it. You need to cross out this aromatic drink from the classic chocolate diet and replace it with green or herbal tea; the daily portion of chocolate remains traditional - 100 grams. You also need to remember to drink enough liquid.

Other chocolate diets

A fasting day involves drinking one bar (70% or higher) throughout the day with unsweetened black coffee or tea. You also need to drink enough water. After 18:00 they do not eat chocolate, they drink water.

The so-called Alsou diet lasts 7 days and allows you to lose 5-6 kg. Every day you are allowed to eat 80 g of any chocolate or 2 chocolate bars of 40 g each. Bitter is more recommended. It is acceptable to drink coffee without sugar and with skim milk, but only 3 hours after eating a portion of chocolate.

Attention!

Any chocolate-based diet cannot be followed for more than a week or more than 2 times a year, as this will negatively affect the liver, the functioning of the gastrointestinal tract and the whole body. It is also recommended to first make sure there are no contraindications and consult a specialist.

By the way, the singer herself spoke of this diet as a way to quickly lose up to 6 kg of weight, but at the same time she almost made herself faint, and admitted that she would not resort to it again.

A more gentle 5-7-day diet allows you to eat other foods, but with the condition that the daily caloric content of the diet does not exceed 1000 kcal. At the same time, the menu cannot include fatty, sweet, fried, smoked, or salty foods. Oatmeal with water, a boiled egg, vegetables, herbs, unsweetened fruits (kiwi, tangerine) are allowed.

Recommendations from experts

It is possible to lose weight without any unpleasant consequences if you strictly adhere to the recommendations of nutritionists:

• The formation of the diet begins a week before the strict mono-diet: the most harmful foods are excluded, for example, fatty and fried foods, fast food, foods high in sugar or salt;
• The daily intake of chocolate during a mono-diet is 100 grams, which should be divided into 4-6 doses;
• The duration of the chocolate diet is 3-7 days and no more;
• The daily diet must be supplemented with a vitamin-mineral complex to avoid loss of nutrients and vitamin deficiency;
• Mandatory physical activity

The chocolate diet was created as a way to quickly and pleasantly lose those hated pounds, but still, we must not forget to be careful with it. If you are not sure that you will be able to withstand seven days in a row, then first it is better to arrange one fasting day. This way you can assess how ready the body is for the test.