Chocolate Lover! Read This! Wondering How to Make Your Benefit of Dark Chocolate for Weight Loss?

 By Zarifah binti Aziz | Published on June 23, 2022

Have you ever heard that dark chocolate can help in weight loss? 

How to Make Your Benefit of Dark Chocolate for Weight Loss

Consuming dark chocolate in moderation might aid in the weight reduction process. It contains healthy fats,  monounsaturated fatty acids, which can boost metabolism and burn calories quickly. 

Moreover, dark chocolate also reduces cravings when consumed 20 minutes before a meal. Ironically, the magnesium and antioxidants in dark chocolate help to reduce pain, which encourages people to exercise. This can be beneficial for persons who are trying to lose weight. According to Katz et al. (2011) dark chocolate is rich in antioxidants, especially flavonoids. 

Nutritional Value of Dark Chocolate

100 grams of Dark Chocolate having 70-85% cacao content:

  • Calories: 604
  • Carbohydrates: 46.36 g
  • Dietary fiber: 11.00 g
  • Sugar: 24.23 g
  • Fat: 43.06 g
  • Protein: 7.87 g
  • Iron: 12.02 mg
  • Magnesium: 230.00 mg
  • Zinc: 3.34 mg

How Dark Chocolate Can Help in Weight Loss?

The following are a few potential benefit of dark chocolate for weight loss.

Dark chocolate contains healthy fats called monounsaturated fats that help to slow the absorption of sugar into the bloodstream and thereby prevent the dreaded insulin spike that transports sugar directly to your fat cells. Furthermore,  high insulin levels also stop your body’s ability to burn fat and quickly make you hungry again.

Decreases hunger and appetite

Dark chocolate gives one a feeling of satiety, which reduces cravings for sweet, salty, and fatty foods alike, according to researchers at The University of Copenhagen. The “chocolate-friendly” diet’s proponents claim that eating chocolate 20 minutes before and five minutes after lunch and dinner can reduce appetite by as much as 50%. According to experts, people who occasionally indulge in chocolate are also able to maintain their weight loss because they don’t feel deprived.

Prevents insulin spike

Dark chocolate contains healthy fats called monounsaturated fats that help to slow the absorption of sugar into the bloodstream and thereby prevent the dreaded insulin spike that transports sugar directly to your fat cells. Furthermore,  high insulin levels also stop your body’s ability to burn fat and quickly make you hungry again.

Antioxidant in Dark Chocolate

Flavanols and polyphenols, for example, are antioxidant-rich chemicals found in dark chocolate. Antioxidants destroy free radicals and protect the body from oxidative stress. Moreover, the harm that excessive numbers of free radicals may inflict on cells and tissues in the body is referred to as oxidative stress. 

Not only that, oxidative stress accelerates the aging process. The consequences of oxidative stress may also lead to the development of a range of illnesses over time such as heart disease, diabetes, Parkinson’s disease, Alzheimer’s disease and cancer (Marenegro, 2019).

Beneficial compound in Dark Chocolate

  • Flavanols
  • Polyphenols 
  • Theobromine 

Basically, it is vital to remember that cocoa loses part of its polyphenol components throughout the production procedures of cocoa butter, cocoa powder, and chocolate. Cocoa processing not only removes some of its most beneficial chemicals, but it may also include sugar, milk, and cocoa butter, a processed version of the cocoa bean.

Best Dark Chocolate in Malaysia (1):

  • Lindt Excellence 99% Cocoa – (Has strong bitter notes with an earthy aftertaste)
  • Beryl’s Dark Chocolate Coated Almonds – (Generous and velvety smooth dark chocolate coating, most common chocolate and easy to purchase)
  • Hershey’s Kisses Special Dark Mildly Sweet Chocolate – (For vegan option)
  • The Belgian Dark Chocolate 85% – (Yummy and smooth tasting dark chocolate)
  • Toblerone Swiss Dark Chocolate (Less sweet)

Conclusion

Even if you’re on a diet, you can indulge in dark chocolate. Be cautious when you eat, though. The secret is moderation. Dark chocolate has a huge amount of calories, fat, and many varieties also have a lot of added sugar, so you should be careful not to eat too much of it.

Besides that, premium dark chocolate products with at least 70% cocoa and little to no added sugar are the best options. Before buying it, be sure to carefully read the nutrition label, and only consume it occasionally.

Reference

  1. 14 Best Dark Chocolates in Malaysia (2020) To Satisfy Your Tastebuds. FindGoodBuy. Retrieved from https://findgoodbuy.com/best-dark-chocolate-malaysia/
  2. Dark Chocolate: Health Benefits, Nutrition, Side Effects. (n.d.). Retrieved June 15, 2022, from https://www.healthifyme.com/blog/benefits-of-dark-chocolate/
  3. Katz, D. L., Doughty, K., & Ali, A. (2011, November 11). Cocoa and chocolate in human health and disease. Antioxidants and Redox Signaling. Mary Ann Liebert, Inc. doi:10.1089/ars.2010.3697
  4. Marenegro, K. (2019). Dark chocolate: Health benefits, nutrition, and how much to eat. Retrieved June 15, 2022, from https://www.medicalnewstoday.com/articles/dark-chocolate
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