Can You Eat Chocolate and Still Lose Weight?
So, can you really eat chocolate and still lose weight? Well actually, yes you can! Let us share with you a few facts to help you on your road to permanent weight loss. We have over 15,000 hours of 1:1 clinical treatment time working with overweight people. So you can relax; you are in experienced hands.
Dark chocolate is good for you!
So, firstly, chocolate, specifically the dark variety, can have a positive effect on insulin sensitivity, which can be beneficial if you are trying to lose weight. In contrast, its bad neighbour, insulin resistance, is a major contributor to diabetes, which is often a factor in obesity. Obesity and its connection to insulin resistance has been accepted for many years.
Research indicates that dark chocolate can help lower participants’ risk of developing insulin resistance in two key ways. Firstly, it appears to improve the function of cells that typically become less responsive to insulin in people who are overweight or obese. Secondly, it appears to increase blood levels of adiponectin, a substance that helps counter inflammation and does not raise blood-sugar levels.
Eating Dark Chocolate Lifts your Mood
For anyone trying to lose weight, or indeed trying to make any positive changes in their life, eating dark chocolate can be very beneficial. To be successful at lifestyle changes, it helps if you are in your best state of mind, with a positive outlook. And dark chocolate can help with this. According to a study of 13,500 people, those who consumed higher amounts of dark chocolate had 57% lower odds of experiencing depressive symptoms than those who did not.
Slim people eat more chocolate than overweight people
Researchers in the US revealed that, surprisingly, slim people eat more chocolate than overweight people. Does that study mean that you can lose weight eating chocolate? Or does it mean that eating chocolate as a part of a healthy diet promotes weight loss? Most chocoholics are already jumping up and down reading this! You may also like to read our light-hearted page: “Can vegetables make you gain weight?”
Can You Eat Chocolate and Still Lose Weight
Either way, chocolate lovers reading this, are probably already celebrating with an insanely satisfying mouthful of chocolate. Go ahead – nibble on a chunk of dark chocolate! Weight-loss experts agree that you can lose weight eating chocolate. At the bottom of this article we have listed 5 reasons why you should eat more chocolate. You may also enjoy reading our page: “Can I eat pizza and still lose weight?”
Milk Chocolate is different to Dark Chocolate
So, it seems there’s a lot of good news for chocolate lovers, who are watching their weight. But before you stock up on your favourite chocolate bar, let us share a few facts you need to be aware of. The first thing you really need to accept is that milk chocolate is very different to dark chocolate! You may be Interested in our story Why We Love Sugar, Fat , and Salt.
Select Dark Chocolate containing 85% Cocoa
The biggest difference between Milk Chocolate and Dark Chocolate besides the milk, is how much cocoa solids they contain. Dark chocolate contains 50 to 90% cocoa solids, while milk chocolate has as little as 10%. Cocoa solids are the healthiest part! If you want to sink your teeth into chocolate, go for cocoa powder. Or alternatively, select dark chocolate with at least 85% cocoa. You maybe interested in our Dieters Easter Eggs Page.
Reverse Eating – Dessert First – Main Second…?
The media has published a number of articles recently around what has been termed ‘Reverse Eating’. What’s it all about? Well, basically it starts with you selecting and eating your chocolate dessert, ahead of ordering your main course. Four research studies seem to agree that it could form a new approach to weight loss. You may also enjoy reading our page: “Eat cake, lose weight!”
Before you write it off, give it a go…
Reverse Eating. Whilst I was writing this, I was invited out to lunch, and thought, why not try it... So, I looked at the menu, and made a mental note of what I was going to order later for my main course. I then ordered my chosen ‘Baked New York Cheesecake’. Let me just say that my friends thought I had lost the plot! It took some explaining to the waiter as well!
The Effect was incredible
The cheesecake was incredible. But then it always is, because it’s the house speciality. I ate it slowly, whilst my friends ate their ‘mains’. After a while, the waiter cleared my plate and asked me what I wanted for my main course. That was the strange part. Before eating the cheesecake, I had decided to order a fillet steak for my main. But in all honesty, I just could not do it! I felt full, heavy. It was so weird, I ended up just ordering a starter!
Try ordering and eating your meal backwards….
It seems that we are more likely to make lighter, healthier choices, if we’ve had a dessert first. When you have a ‘sugar hit’ before your meal, psychologically you tend to make healthier food choices. The article writer suggested that if you choose and eat dessert first, you can always have dinner later. By the way, did you know that desserts is stressed when spelled backwards?
Research around chocolate surprised us…
We decided to do some additional research around reverse eating. Our findings backed up everything we had read. Firstly, just deciding on and ordering your chocolate dessert, ahead of ordering your main course, made a considerable difference to a person’s food choices. It seems that just thinking about the pleasures that would be delivered to your brain later affected your choices.
Chocolate first, Steak to follow
The biggest surprise to us came from research we did with a group of people we took out to lunch four times over a four-week period. We never explained exactly what we were doing; it was kept very informal. They were given a two-course menu to choose from. During the first two weeks, we invited them to order their dessert after finishing their main course. We monitored and recorded what they ordered and ate, and photographed any food left on their plates afterwards.
Chocolate eaters consumed 40% less calories
For the second, two-week trial, we invited the same group to the same restaurant. Then we surprised them. We asked them to eat their pre-selected dessert, (heavy and chocolatey), ahead of ordering and eating their main courses. The results were staggering! The calorie density of their main courses were around 40% less than the previous two weeks. Also, something we hadn’t considered, a few of the group declined to order a main course. They reported that they had eaten enough.
So what is it about chocolate?
Chocolate has a special place in our lives, and probably has done since childhood. It is eaten and enjoyed by tens of millions of people every day. Why? It’s uniquely rich, combined with a sweet taste. In recent years we have even tweaked it further to make it hyper-addictive, by adding salt. It’s believed that chocolate has a beneficial effect on ageing and cognitive decline.
Five Reasons You Should Eat more Chocolate
1 – Chocolate has also been linked to lowering cholesterol levels and helping to reduce the risk of cardiovascular problems. One study, published in The Journal of Nutrition, suggests that chocolate consumption might help reduce low-density lipoprotein (LDL) cholesterol levels, also known as “bad cholesterol.”
2 – Chocolate may keep you young – think about the Willy Wonker Chocolate factory! Cognitive function Scientists at Harvard Medical School have suggested that drinking two cups of hot chocolate a day could help keep the brain healthy and reduce memory decline in older people.
3 – According to Medical News Today, results of a lab experiment, published in 2014, indicated that a cocoa extract, called lavado, might reduce or prevent damage to nerve pathways found in patients with Alzheimer’s disease. This extract could help slow symptoms such as cognitive decline.
Eat Chocolate and Lose Weight
4 – Chocolate and your heart. Research published in The BMJ, suggests that consuming dark chocolate could help lower the risk of developing heart disease by one-third. Based on their observations, the authors concluded that higher levels of chocolate consumption could be linked to a lower risk of cardiometabolic disorders.
5 – Chocolate and suffering from a stroke. In a study involving 44,489 people, Canadian scientists found that those who ate one serving of dark chocolate were 22 percent less likely to experience a stroke than those who didn’t. Also, people who had about 50g of dark chocolate per week were 46 percent less likely to die from a stroke.
A further study, published in the journal Heart in 2015, tracked the impact of diet on the long-term health of 25,000 men and women. The findings suggested that eating up to 100g of chocolate each day may be linked to a lower risk of heart disease and stroke.
Eating Chocolate When Pregnant
Chocolate and Pregnancy. Eating about 25g of chocolate every day during pregnancy might benefit foetal growth and development, according to a study presented at the 2016 Pregnancy Meeting of the Society for Maternal-Fetal Medicine in Atlanta, GA.
Bonus Benefit of Dark Chocolate…
Chocolate may help athletes cover more distance while using less oxygen. Findings published in The Journal of the International Society of Sports Nutrition suggest that dark chocolate might boost oxygen availability during fitness training. Researchers who studied cyclists doing time trials in the United Kingdom found that “After eating dark chocolate, the riders used less oxygen when cycling at a moderate pace, and also covered more distance in a two-minute, flat-out, time trial.” The scientists believe that the success of dark chocolate in this case is that it contains flavanols, known as epicatechins. This enhances the release of nitric oxide in the body, which in turn improves blood flow to the brain. Beetroot juice has a similar effect.
Conclusion
In conclusion, the question of whether you can eat chocolate and still lose weight has a nuanced answer. Dark chocolate, in moderation, can have some surprising benefits for weight management and overall health. Research suggests that it can improve insulin sensitivity, elevate mood, and even influence food choices when eaten before a meal. However, it’s crucial to distinguish dark chocolate from milk chocolate, as the former contains more cocoa solids, which are healthier. There’s also an emerging trend called “Reverse Eating,” where consuming a dessert before your main course may lead to lighter, healthier meal choices.
While chocolate’s connection to weight loss might sound counterintuitive, it’s supported by scientific studies showing a potential decrease in calorie consumption when dessert precedes dinner. Chocolate has a host of other health benefits, such as reducing the risk of heart disease, stroke, cognitive decline, and even promoting athletic performance. In summary, dark chocolate, when enjoyed responsibly and in conjunction with a balanced diet and regular exercise, can be a delightful addition to your weight-loss journey.
Our Top FAQs about Chocolate
ANSWER: Yes, as long as you stick to dark chocolate, in moderation, with at least 70-85% cocoa solids, then it can definitely be part of a healthy weight-loss plan.
ANSWER: Milk chocolate contains a high level of sugar, it has been blamed for increasing acne, obesity and causing high blood pressure. Conversely, dark chocolate benefits from positive press.
The Journal of Medicine authors point to the discovery that cocoa, the key ingredient in chocolate, contains biologically active phenolic compounds. This has changed people’s views on chocolate, and it has stimulated research into how it might impact ageing, and conditions such as oxidative stress, blood pressure regulation, and atherosclerosis. You can read more about this on Medical News Today website.
Chocolate’s antioxidant potential may have a range of health benefits. The higher the cocoa content, as in dark chocolate, the more benefits there are. Dark chocolate also contains less fat and sugar than milk chocolate.
ANSWER: Dark chocolate is linked to lowering cholesterol, promoting heart health, reducing the risk of stroke, and even enhancing cognitive function.
In a study published in the European Journal of Preventive Cardiology, scientists followed up the results of six previous studies, across 330,000 participants, and found that those who ate dark chocolate more than once a week were 8pc less likely to suffer from coronary artery disease, a condition which causes heart attacks.
ANSWER: Avoid milk chocolate and opt for dark chocolate with at least 85% cocoa instead, practise moderation, and incorporate it into a well-balanced diet and active lifestyle for the best results.
ANSWER: Eating about 25g of chocolate daily during pregnancy may benefit foetal growth and development, according to a study presented at the 2016 Pregnancy Meeting of the Society for Maternal-Fetal Medicine in Atlanta, GA.
ANSWER: Dark chocolate with high flavanol content may enhance athletic performance by improving oxygen availability during exercise.
Findings published in The Journal of the International Society of Sports Nutrition suggest that dark chocolate might boost oxygen availability during fitness training. Researchers who studied cyclists doing time trials in the United Kingdom found that “After eating dark chocolate, the riders used less oxygen when cycling at a moderate pace, and also covered more distance in a two-minute, flat-out, time trial.” The scientists believe that the success of dark chocolate in this case is that it contains flavanols, known as epicatechins. This enhances the release of nitric oxide in the body, which in turn improves blood flow to the brain.
Tired of Failed Diets? Discover a Proven Weight-Loss Solution!
Are you tired of trying countless diets that never seem to work? Frustrated with the constant cycle of losing and regaining weight? What if a medically endorsed solution was rooted in thousands of hours of clinical experience? One that didn’t involve restrictive diets, excessive exercise, or invasive surgeries? Sarah Hart, below, featured on UK television, lost an incredible 140 pounds.
A Psychological Approach to Sustainable Weight Loss
Consider a new psychological approach to weight loss, where you effortlessly learn to eat when you’re genuinely hungry rather than relying on emotions like tiredness, sadness, loneliness, stress or depression to dictate your eating habits. You can complete the whole My Weigh Less Master Class from the comfort of your own home. The course includes a PDF forensic questionnaire, 12 audio MP3 sessions, 9 different hypnosis sessions and much more. For more information, you can read our Course Details page.
Imagining a Healthier You
Picture yourself as a healthier, slimmer version of yourself, free from dieting fears and able to enjoy social events with boundless energy and boosted self-esteem. Meet the experts behind the success: Martin and Marion Shirran are clinical therapists with nearly two decades of experience in the weight-loss field. They are the creators of the globally acclaimed Gastric Mind Band Permanent Weight-Loss Treatment. Sharon below lost 60 pounds on the programme.
Celebrated in the Media and Beyond
Their ground-breaking work has been featured in prominent newspapers such as the Daily Mail, The Times, The Telegraph, and the Express. Leading magazines like Vogue, Marie Claire, Good Housekeeping, and Reader’s Digest have also recognised their contributions. The Shirrans and several of their clients have also made television appearances on both sides of the Atlantic.
A Diverse Clientele Achieving Success
Over a thousand individuals, including medical professionals, celebrities, and the general public, have travelled from around the world to experience their weight-loss treatment. Some sought to enhance their appearance, while others prioritised their health, successfully reversing medical conditions like insulin resistance, diabetes, high blood pressure, and fatty liver disease.
A Continuously Evolving Approach
The My Weigh Less programme has undergone over fifteen years of research and development. Clients of various ages, from fourteen to eighty-six, have achieved remarkable results. Check out the many verified weight-loss success stories and before-and-after photos on this website.
Accessible and Effective
So are you ready to embark on your weight-loss journey? Martin and Marion Shirran, in the photo above, along with Oxford Therapeutics Ltd, have made their unique approach more accessible than ever. You can download their ‘My Weigh Less Master Class’ to your phone, tablet, or desktop computer today. You can complete the entire twelve-session course from the comfort of your own home.
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Marion Shirran, as a director of Oxford Therapeutics Limited, is proud to be a registered Stakeholder in NICE – National Institute for Health and Care Excellence. Additionally, she is involved in the government’s All Party Parliamentary Group on Obesity.
We were proud to be nominated the ‘Most Innovative Obesity Psychological Therapy Service’ in the UK Mental Health Awards 2022.
We also appeared on the This Morning TV show, with Holly Willoughby and Phillip Schofield.
In 2010 we travelled to New York to be interviewed on the Good Morning America TV Show.
We are also co-authors of two bestselling books on the topic of non-surgical weight loss, published by Hay House.
You can read a full breakdown of all the components included in the treatment package on the Course Details page. There is also an explanation of the treatment on the Does This Work? page. We look forward to working with you. Additionally, you can read reviews from medical and other professionals on the Medical Endorsement page.
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