Work with your healthcare professional to determine your current health status, any underlying or potential health conditions, your fitness level, and the type of weight loss regimen that is right for you. Let them advise you on finding a diet suitable to your needs. Low carb, low fat, whatever it may be, it is important that your diet is tailored for you and emphasizes healthy food and regular exercise.
The internet is full of “eat more chocolate” diets, most of which should be treated with a healthy dose of skepticism. [1] X Research source Chocolate, like many of the good things in life, is best in moderation. Regardless of your Willy Wonka fantasies, you’re going to be adding some chocolate to a healthy diet, not making a diet centered around chocolate!
You can point out, for instance, that studies have shown that both overweight and obese women have managed to lose weight while eating chocolate. You should also note that Hershey’s sponsored this study. That said, there is legitimate evidence that the higher calorie counts in chocolate are at least partly counteracted by its boost to your metabolism, and that allowing yourself an occasional treat while dieting helps prevent bingeing on unhealthy foods. [2] X Research source
Up to seven ounces per week of dark chocolate (see the importance of this distinction elsewhere in this article) has shown the ability to potentially decrease blood pressure and “bad” LDL cholesterol, increase blood flow and improve mood, and provide beneficial nutrients such as calcium, magnesium, and potassium. The primary “do-gooders” in dark chocolate are flavonoids (also found in tea and red wine, for instance), which act as antioxidants that help remove cell-damaging free radicals from the body. [3] X Research source [4] X Research source
Learn to track your calorie intake, perhaps by keeping a food diary that tracks what you eat daily. Knowing how many calories you consume gives you a better picture of the reductions required for weight loss. Establish a meal plan and schedule. Planning a daily, even weekly, menu ahead of time makes it easier to track calorie intake and prevent spur-of-the-moment, unhealthy eating options. Drink lots of water. It is good for your body and can be surprisingly effective as an appetite suppressant. Spend your daily calorie allotment on fresh fruits and vegetables, whole grains, and lean proteins. Get the most nutritional benefit from each calorie you consume. See also How to Eat Healthy for more ideas.
Be sure to discuss the exercise routine that is appropriate for you based on overall health, age, weight loss goals, etc. , with your healthcare professional. Some general advice, from How to Lose Weight: Focus on aerobic, cardiovascular exercises as per your fitness level. Start just by walking for 30 minutes three times weekly if necessary, and add time/frequency/variety as your progress. Try other cardio workouts like swimming, biking, dancing, and so on. Regular aerobic exercise is critical to burning calories. Join classes if that helps you. Aerobics, yoga, cycling, martial arts, you name it. Burning calories alongside others can provide more variety, interest, and motivation. Don’t ignore weight training. It is also beneficial to weight loss and overall health. Start slow, as appropriate to your fitness level and to reduce injury risks, and focus on major muscle groups. Leg presses and bench presses are good examples of exercises to try. See also How to Lose Weight Just by Exercising
Dark chocolate has a higher cocoa content, which is the source of the beneficial flavonoids. As a primer, cocoa powder typically contains 88%-96% cocoa; dark chocolate, 45%-80%; milk chocolate, 5%-7%; and white chocolate, 0%. This is also the order in which they rank in antioxidant benefits. White chocolate lacks any cocoa solids, and thus any antioxidant benefits. It is, by and large, just a sugar/fat/calorie bomb and should only be considered a rare treat with no health benefits. Milk chocolate, for that matter, isn’t much better. Quality dark chocolate should be at least 60% cocoa, have little or no added sugar, and contain cocoa butter, not palm or coconut oil.
Compared side-by-side, dark chocolate contains slightly more calories and fat than milk chocolate, but has half the sugar, less cholesterol, and more of almost all the beneficial nutrients found in either. [5] X Research source Also, remember that dark chocolate has ten times or more cocoa content, and thus substantially more flavonoids. Milk also tends to counteract antioxidants, even further reducing the value of the flavonoids found in milk chocolate. Sorry to say, but you’d have a tough time finding a valid “How to Get Slim While Eating More Sugar” article. You’ll have to learn to savor the chocolate while skipping the excessive sugar.
Variations in cocoa content make important flavor differences, but so do ingredient choices and chocolate-making techniques. Try different brands and see which ones truly tickle your taste buds. Dark chocolate that has been flavored with essences or spices can make a nice change from plain dark chocolate without adding calories. Many boutique chocolate stores specialize in such delicious varieties of dark chocolate.
As there are ways to choose wine carefully, so too are there ways to choose dark chocolate. Yes, price is often one indicator of quality, but not always. For instance, look for bars that are solid, dark, and glossy, without white or gray tones, spots, or small holes. Treat your chocolate like wine, but also enjoy it with wine. Go ahead and double up on your flavonoids. When paired well, wine and chocolate make an indulgent combination that is surprisingly suitable for many a diet plan.
Dark chocolate mousse Dark chocolate dipped mint leaves Raw dark chocolate pudding Dark chocolate cookies
Usually one to two squares is enough per treat time. Whether you treat yourself daily or every few days depends on your diet’s treat allowance and your self-discipline at eating only one to two pieces at a time. Consider dosing out and packaging up your treat allowance ahead of time. Break up a dark chocolate bar into one or two square segments, then bag them individually. Perhaps even mark the day for each and a motivational message, if that will help keep you going with your diet plan.
Set aside the chocolate treat time for the end of the meal. Your stomach will already be full from eating the meal, so there’s less danger of exceeding your limit. Really focus on tasting the chocolate, not simply crunching it into pieces and swallowing it. Take your time, let it melt on your tongue and savor very small bites of each square so that eating it is a slow but mindful process. See also How to Taste Dark Chocolate. Good quality chocolate can be a form of relaxation or even meditation when eaten slowly. Enjoy the chocolate squares in place of a fattening dessert that you might once have had. For example, two squares of quality dark chocolate can replace a slice of cake or pudding. Have some of your dietary allowance of fruit with the chocolate. Make sure it complements the taste, such as a few slices of mandarin orange with orange flavored dark chocolate.
Coffee and chocolate are often considered a natural combination, but remember that if you use milk, you risk neutralizing the beneficial antioxidants. Tea, on the other hand, contains additional flavonoids and can pair just as well with chocolate. Try matching the chocolate flavor with the tea flavor. For example, try rose infused dark chocolate with rose tea. The flavor alone will linger for a long time, helping you to appreciate a small morsel and not feel compelled to over-snack. Learn to focus fully on the flavor and you’ll be retraining yourself to eat chocolate with restraint and full appreciation.
Choose a sugar-free or low-sugar hot chocolate mix or dark, quality cocoa and make up hot chocolate for a lovely, guilt-free evening drink. Sip slowly and savor the flavor. Add sugar-free cocoa to cold milk when the allowance for the milk is part of your diet. Mix well and again, savor the flavor. But again, remember that you’ll be neutralizing those antioxidant benefits with the milk. Avoid chocolate milkshakes, milk drinks with sugar and chocolate, and any chocolate alcohol drinks. All of these will be too calorie and sugar-laden.
The same principle applies to putting a few dark chocolate shavings on top of your morning yogurt. Maximize the flavor impact of every bit of chocolate you consume. Raw cocoa nibs are another option. These are available from health food stores. Be aware that they’re quite bitter though and are somewhat of an acquired taste.
