How does dark chocolate impact heart health. What are the cognitive benefits of eating dark chocolate. Can dark chocolate improve mood and reduce stress. Does dark chocolate have anti-inflammatory properties. Is dark chocolate beneficial for diabetes management. How much dark chocolate should you eat daily for optimal health benefits. What percentage of cacao is ideal in dark chocolate for maximum health advantages.

The Heart-Healthy Properties of Dark Chocolate

Dark chocolate has emerged as a potential ally in maintaining cardiovascular health. A systematic review and meta-analysis published in the European Journal of Preventive Cardiology in July 2020 revealed that consuming chocolate once per week was associated with an 8% lower risk of blocked arteries. Additionally, a large-scale study involving over 188,000 veterans, published in The American Journal of Clinical Nutrition in May 2021, found that regularly eating approximately 1 ounce of chocolate correlated with a reduced risk of coronary artery disease.

The secret behind dark chocolate’s heart-protective qualities lies in its flavonoid content. These plant-based compounds play a crucial role in producing nitric oxide, which helps relax blood vessels and lower blood pressure. This mechanism was outlined in a review published in the American Journal of Physiology: Cell Physiology in March 2017.

How much dark chocolate should you consume for heart health?

While the benefits are promising, moderation is key. Experts recommend limiting dark chocolate consumption to about 1 ounce per day to reap the cardiovascular benefits without overindulging in calories and saturated fat.

Cognitive Enhancement and Neuroprotection

Dark chocolate’s impact on brain health has been the subject of numerous studies, with promising results emerging in recent years. Research presented at the 2018 Experimental Biology meeting demonstrated that consuming 48 grams (approximately 1.5 ounces) of 70% cacao organic chocolate increased neuroplasticity, the brain’s ability to form new synaptic connections. This enhancement in neural plasticity could potentially lead to improvements in memory, cognition, and mood.

A study published in The FASEB Journal in April 2018 further supported these findings, suggesting that chocolate consumption may enhance memory and learning. The flavonoids found in cacao beans tend to accumulate in brain regions responsible for these cognitive functions, potentially explaining the observed improvements.

Can dark chocolate help prevent memory loss?

While more research is needed, the current evidence suggests that regular consumption of dark chocolate may help maintain cognitive function and potentially slow age-related memory decline. The antioxidants and flavonoids in dark chocolate are thought to protect neurons from oxidative stress and inflammation, which are key factors in cognitive deterioration.

Mood Enhancement and Stress Reduction

Dark chocolate’s reputation as a mood-boosting food is not just anecdotal. Scientific studies have begun to uncover the mechanisms behind this effect. Research indicates that chocolate stimulates neural activity in areas of the brain associated with pleasure and reward, leading to decreased stress levels and improved mood, according to Joy DuBost, PhD, RD, a food scientist and registered dietitian.

A groundbreaking study published in Depression & Anxiety in July 2019 took these findings a step further, linking the consumption of dark chocolate to a reduced risk of clinical depression. This suggests that dark chocolate may have potential as a dietary intervention for improving mental health.

How does dark chocolate affect serotonin levels?

Dark chocolate contains small amounts of tryptophan, an amino acid that serves as a precursor to serotonin, often referred to as the “feel-good” neurotransmitter. Additionally, dark chocolate may stimulate the production of endorphins, the body’s natural opioids that contribute to feelings of pleasure and well-being. While the exact mechanisms are still being studied, these compounds likely contribute to the mood-enhancing effects of dark chocolate.

Anti-Inflammatory and Antioxidant Properties

One of the most celebrated aspects of dark chocolate is its rich antioxidant content. Cacao, the primary ingredient in dark chocolate, is packed with numerous antioxidants – even more than green tea or red wine, according to Toby Amidor, RD, a nutrition expert for Food Network. These antioxidants, primarily in the form of flavonoids, play a crucial role in neutralizing harmful free radicals in the body.

The compound theobromine, found in cacao, has been associated with potential anti-inflammatory effects. This property may contribute to dark chocolate’s ability to potentially lower blood pressure and reduce overall inflammation in the body.

Which antioxidants are most abundant in dark chocolate?

Dark chocolate is particularly rich in flavanols, a subgroup of flavonoids. These compounds include catechin, epicatechin, and procyanidins. The higher the percentage of cacao in the chocolate, the greater the concentration of these beneficial antioxidants.

Dark Chocolate and Diabetes Management

While it may seem counterintuitive, dark chocolate may offer benefits for individuals managing diabetes. A meta-analysis published in Nutrients in July 2017 found that chocolate consumption was likely beneficial in reducing the risk of type 2 diabetes, along with heart disease and stroke.

The potential diabetes-related benefits of dark chocolate are thought to stem from its ability to improve insulin sensitivity and reduce inflammation. The flavonoids in dark chocolate may help cells respond more effectively to insulin, potentially leading to better blood sugar control.

Can dark chocolate help regulate blood sugar levels?

Some studies suggest that the flavanols in dark chocolate may help slow the rate at which glucose is absorbed into the bloodstream, potentially preventing rapid spikes in blood sugar levels. However, it’s crucial for individuals with diabetes to consume dark chocolate in moderation and as part of a balanced diet, as it still contains calories and some sugar.

Optimal Dark Chocolate Consumption for Health Benefits

To maximize the health benefits of dark chocolate while minimizing potential drawbacks, it’s essential to choose the right type and amount. The Harvard T.H. Chan School of Public Health recommends selecting dark chocolate with 70% cacao content or higher. Bars with lower percentages of cacao typically contain more added sugar and unhealthy fats, potentially negating some of the health benefits.

Regarding portion size, nutrition experts like Toby Amidor suggest limiting consumption to no more than 1 ounce of dark chocolate per day. This amount allows you to enjoy the health benefits without excessive calorie intake or risk of weight gain.

What is the ideal percentage of cacao for maximum health benefits?

While dark chocolate with 70% cacao or higher is generally recommended, some studies have used chocolate with even higher percentages, up to 85% or 90% cacao. These higher percentages offer more flavonoids and less sugar, but they may be less palatable for some consumers. The key is finding a balance between taste preferences and health benefits.

Incorporating Dark Chocolate into a Balanced Diet

While the health benefits of dark chocolate are promising, it’s important to remember that it should be consumed as part of a balanced diet. Dark chocolate is still calorie-dense and contains saturated fat, so moderation is key. Here are some tips for incorporating dark chocolate into a healthy eating plan:

• Use dark chocolate as a replacement for less healthy sweet treats
• Pair a small piece of dark chocolate with fresh fruit for a nutrient-rich snack
• Add dark chocolate shavings to your morning oatmeal or yogurt
• Use unsweetened cocoa powder in smoothies or baking for a chocolate flavor without added sugar
• Enjoy a small square of dark chocolate as an after-dinner treat to satisfy sweet cravings

How can you ensure you’re choosing high-quality dark chocolate?

When selecting dark chocolate for health benefits, look for products that list cocoa or chocolate liquor as the first ingredient, rather than sugar. Check the label for the percentage of cacao, aiming for 70% or higher. Additionally, be wary of chocolates that contain unnecessary additives, artificial flavors, or excessive amounts of sugar.

Potential Risks and Considerations

While dark chocolate offers numerous health benefits, it’s important to be aware of potential risks and considerations:

1. Caffeine content: Dark chocolate contains caffeine, which may affect sleep or cause jitters in sensitive individuals.
2. Migraines: Some people report that chocolate can trigger migraines. If you’re prone to migraines, monitor your reaction to dark chocolate.
3. Weight gain: Despite its health benefits, dark chocolate is calorie-dense. Overconsumption can lead to weight gain.
4. Interactions with medications: The compounds in dark chocolate may interact with certain medications, particularly those affecting blood pressure or blood thinning.
5. Allergies: Some individuals may be allergic to cocoa or other ingredients commonly found in chocolate.

Are there any groups who should avoid consuming dark chocolate?

While most people can enjoy dark chocolate in moderation, certain groups should exercise caution or consult with a healthcare provider before adding it to their diet. These include individuals with chocolate allergies, those with conditions affected by caffeine intake, and people taking medications that may interact with compounds in chocolate. Pregnant women should also be mindful of their chocolate consumption due to its caffeine content.

In conclusion, dark chocolate, when consumed in moderation as part of a balanced diet, offers a range of potential health benefits. From supporting heart health and cognitive function to potentially improving mood and managing diabetes risk, this delicious treat has earned its place among health-conscious foods. By choosing high-quality dark chocolate with a high percentage of cacao and limiting intake to about 1 ounce per day, you can enjoy the sweet rewards of this antioxidant-rich superfood while maintaining overall health and wellness.

8 Healthy Reasons to Eat Dark Chocolate

A bite of dark chocolate a day could not only be good for your heart, but may also improve brain function, alleviate stress, and lower the risk of diabetes.

By Anna BrooksMedically Reviewed by Kelly Kennedy, RDN

Reviewed: January 31, 2022

Medically Reviewed

How to Cook It: Flourless Chocolate Cake

If you’ve dreamt of eating chocolate every day, now you have an excuse — or eight.

Scientific studies have shown that dark chocolate — sorry, milk and white chocolate don’t count — is rich in antioxidants and packed with nutrients, making this bittersweet treat a superfood favorite.

Dark chocolate contains phytonutrients called flavonoids, which are plant chemicals that act as antioxidants and may play a role in cancer prevention and heart health, according to research published in 2016 in the Journal of Nutritional Science. The cacao plant that chocolate is derived from also contains a compound called theobromine, which Toby Amidor, RD, a cookbook author and nutrition expert for Food Network, says may help reduce inflammation and potentially lower blood pressure.

“Cacao is packed with numerous antioxidants — actually more than green tea or red wine,” she says. “The darker you go, the more antioxidants you’ll get, but there needs to be a balance between eating palatable dark chocolate and getting the health benefits.”

Your best bet is choosing a bar with 70 percent cacao or higher, according to the Harvard T.H. Chan School of Public Health; bars with lower percentages of cacao have more added sugar and unhealthy fats. And even though quality dark chocolate is a better choice than milk chocolate, it is still chocolate, meaning it’s high in calories and saturated fat. To avoid weight gain, Amidor recommends eating no more than 1 ounce (oz) of dark chocolate per day. Now, a look at some benefits this treat offers.

RELATED: The 8 Best Dark Chocolate Bars, According to a Registered Dietitian

For an antioxidant boost, break off a square of dark chocolate.Martí Sans/Stocksy

1. Dark Chocolate May Help Prevent Heart Disease and Lower the Risk of Stroke

One of the biggest benefits that researchers tout is the role dark chocolate may play in improving heart health. A systematic review and meta-analysis published in July 2020 in the European Journal of Preventive Cardiology found that eating chocolate once per week was associated with an 8 percent lower risk of blocked arteries. Another large study, published in May 2021 in The American Journal of Clinical Nutrition, analyzed data from more than 188,000 veterans and concluded that regularly eating about 1 oz of chocolate was associated with a lower risk of coronary artery disease.

Research suggests it’s the flavonoids in dark chocolate that maintain heart health. These chemicals help produce nitric oxide, which causes blood vessels to relax and blood pressure to lower, per a review published in March 2017 in the American Journal of Physiology: Cell Physiology.

Because many of these studies are observational, the results could be skewed by people underreporting their chocolate intake. The studies are also limited in that they can’t directly establish cause and effect.

A meta-analysis published in July 2017 in Nutrients, however, acknowledged that margin for error and still found that chocolate was likely beneficial in reducing the risk of heart health, stroke, and type 2 diabetes.

RELATED: 10 Superfoods for Heart Health

2. The Treat May Improve Cognition, Prevent Memory Loss, and Boost Your Mood

No, it’s not your imagination — studies show that consuming dark chocolate with high percentages of cacao, such as 70 percent, may benefit your brain. There is research indicating that chocolate stimulates neural activity in areas of the brain associated with pleasure and reward, which in turn decreases stress and improves your mood, says Joy DuBost, PhD, RD, a food scientist, registered dietitian, and owner of Dubost Food and Nutrition Solutions in Arlington, Virginia.

Several studies have begun to narrow down just how chocolate can impact the brain. Research presented at the 2018 Experimental Biology meeting found that eating 48 grams (g) — a little more than 1. 5 oz — of 70 percent cacao organic chocolate increased neuroplasticity, the brain’s ability to form new synaptic connections, which could have positive effects on memory, cognition, and mood.

Furthermore, a study published in April 2018 in The FASEB Journal found that memory and learning could be enhanced by chocolate consumption, as the flavonoids — the powerful plant compounds in cacao beans — tend to accumulate in areas of the brain responsible for those functions. A study published in Depression & Anxiety in July 2019 even linked the consumption of dark chocolate to reduced risk of clinical depression.

While all of these findings can be exciting (especially for your sweet tooth), it’s worth noting that studies with larger sample sizes need to be conducted, and further research is necessary to investigate the mechanisms involved. So before you run out and stock up on chocolate bars, keep that in mind. Plus, most studies used much higher quantities of chocolate than the recommended daily dose (1. 5 oz maximum).

3. Dark Chocolate Could Improve Blood Sugar Levels, and Reduce the Risk of Developing Diabetes

Eating chocolate every day doesn’t sound like the best way to prevent diabetes, but studies have shown healthy amounts of dark chocolate rich in cacao could actually improve how the body metabolizes glucose when eaten as part of a healthy diet. Insulin resistance causes high blood glucose (sugar) and is the hallmark of type 2 diabetes, per an article published in March 2019 by StatPearls.

In a study published in October 2017 in the Journal of Community and Hospital Internal Medicine Perspectives, the flavonoids in dark chocolate were found to reduce oxidative stress, which scientists think is the primary cause of insulin resistance. By improving your body’s sensitivity to insulin, resistance is reduced, and in turn the risk of diseases like diabetes decreases.

Another study, published in January 2017 in the journal Appetite, showed that participants who rarely consumed chocolate had almost twice the risk of developing diabetes five years down the road, compared with participants who indulged in dark chocolate at least once per week.

While researchers agree dark chocolate possesses many health benefits, further study is needed to determine if there is a cause-and-effect relationship between chocolate consumption and diabetes risk.

RELATED: The Best Ways to Enjoy Dark Chocolate When You Have Diabetes

8 Superfood Powders and What They Can Do for You

4. Chocolate Is Good for Your Gut and May Help With Weight Loss

Eating chocolate every day probably seems like the last way to lose weight, but research suggests dark chocolate may play a role in controlling appetite, which in turn could help with weight loss. Neuroscientist Will Clower, PhD, wrote a book on the subject called Eat Chocolate, Lose Weight, which describes how eating a bit of dark chocolate before or after meals triggers hormones that signal to the brain you’re full. Of course, eating more than the recommended amount per day can counteract any potential weight loss, and eating dark chocolate will not counteract the effects of an overall unhealthy diet.

Past research has found that during digestion, chocolate behaves like a prebiotic (not to be confused with probiotic), a type of fiber that encourages the growth of beneficial bacteria in the gut. The more “good” microbes are in your system, the better your body is able to absorb nutrients as well as support a healthy metabolism, according to the Harvard T.H. Chan School of Public Health.

A study published in June 2021 in the Journal of the Federation of American Societies for Experimental Biology found that even milk chocolate could aid in weight loss by boosting metabolism and curbing appetite. However, the participant group was small (just 19 women), which means further research is needed to corroborate those claims. And it’s important to note that chocolate, especially milk chocolate, is high in calories so should be consumed in moderation — eating more won’t benefit you more.

5. It Fights Free Radicals and May Play a Role in Cancer Prevention

Evidence that dark chocolate possesses properties that could help protect against certain types of cancer is limited but growing. Antioxidants protect our cells from damage caused by free radicals, which are unstable oxygen molecules thought to be responsible for aging and disease, per previous research.

“When you have too many free radicals in your body, they start to attack your cells, and that can lead, over time, to low-grade inflammation and to some diseases — cancer, heart disease, and Alzheimer’s,” Dr. DuBost says.

According to the American Cancer Society, eating a diet rich in flavonoids, which chocolate is full of, can help prevent cell damage that is often the precursor to many cancers. Past research has found that of the many flavonoids in chocolate, one known as epicatechin is believed to be responsible for its cancer-fighting properties. Chocolate also tends to be a good source of magnesium, per USDA data, and a study published in January 2022 in the journal Cell found that the body’s immune cells can target abnormal or infected cells only in a magnesium-rich environment.

Still, most research is limited by using only animals or cell cultures, and the amount of chocolate needed to potentially yield preventative action against cancers is much higher than the daily recommended dose for humans.

RELATED: How to Build an Anti-Cancer Diet

6. It’s Good for Your Skin (in More Ways Than One)

The Harvard T.H. Chan School of Public Health lists vitamins and minerals dark chocolate is packed full of — like copper, iron, magnesium, and manganese, to name a few — that are also beneficial to your skin. Manganese, for example, supports the production of collagen, a protein that helps keep skin looking young and healthy. Several earlier studies have also found the high levels of antioxidants in dark chocolate may protect skin from the powerful ultraviolet (UV) rays emitted by the sun.

Other research failed to show any significant protective effects of antioxidant-rich chocolate against UV rays, but did show improvements in the elasticity of skin exposed to the sun, although the exact mechanism of this isn’t known.

7. Dark Chocolate May Send Good Cholesterol up, Bad Cholesterol Down

Dark chocolate is also touted as a cholesterol-lowering food, which explains why, in a study published in November 2017 in the Journal of the American Heart Association, a handful of almonds, dark chocolate, and unsweetened cocoa showed a significant drop in overweight and obese participants’ low-density lipoproteins (LDL), also known as “bad” cholesterol.

DuBost says the cocoa butter in dark chocolate may also play a part in raising high-density lipoproteins (HDL), or “good” cholesterol. Cocoa butter contains oleic acid, which is a monounsaturated fat — the same fat you find in heart-healthy olive oil, notes the National Library of Medicine. However, unlike olive oil, cocoa butter is also high in saturated fat, per the U.S. Department of Agriculture (USDA), which in excess can be harmful to the heart, further emphasizing the need for portion control.

Not to mention, many of the studies on chocolate and good cholesterol are short term, so it’s premature to say that chocolate is a cholesterol cure-all, DuBost adds.

RELATED: The Best and Worst Foods for People With High Cholesterol

8. Dark Chocolate Is Nutritious — and Delicious!

On top of all the other potential benefits, one thing is for sure: Dark chocolate contains a ton of nutrients. Of course, the darker the chocolate the better, but any 70 percent dark chocolate or higher contains antioxidants, fiber, potassium, calcium, copper, and magnesium, according to an overview published in December 2019 in the International Journal of Environmental Research and Public Health.

It also contains a good chunk of calories and fat, so be mindful of your daily intake. Each brand of chocolate is also processed differently; Amidor says going organic is always best because it’s grown without the use of chemical fertilizers and pesticides (look for Rainforest Alliance Certified products). She also recommends always checking the ingredient list to make sure you’re consuming chocolate with fewer and more natural ingredients.

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Dark Chocolate and Weight Loss: Is It Beneficial?

Thanks to dark chocolate’s content of beneficial compounds like polyphenols, flavanols, and catechins, it’s often hailed as a health food (1).

In fact, it has been linked to a number of health benefits, including improved heart health, decreased inflammation, and enhanced brain function (2).

Due to its recent superfood status, many people also wonder whether dark chocolate may aid weight loss.

This article takes a closer look at the research to determine whether dark chocolate can help you lose weight.

Dark chocolate may offer several potential benefits when it comes to weight loss.

Improves insulin sensitivity

Some research suggests that dark chocolate could help improve your body’s sensitivity to insulin, the hormone responsible for shuttling sugar out of your bloodstream and into your cells where it can be used for energy (3).

This can help decrease levels of insulin in the blood, which may be associated with increased weight loss and reduced fat storage (4, 5, 6).

Although more research is needed, some small studies have also found that dark chocolate may help improve blood sugar control (7, 8).

This may help prevent spikes and crashes in blood sugar levels, which can lead to symptoms like increased hunger (9).

Decreases hunger and appetite

Studies show that dark chocolate may reduce cravings and promote feelings of fullness, which may help support weight loss.

In one study in 12 women, smelling and eating dark chocolate decreased appetite and reduced levels of ghrelin, the hormone that stimulates hunger (10).

Another small study in 16 people compared the effects of milk chocolate and dark chocolate and found that participants felt less hungry and more full and satisfied after eating dark chocolate (11).

Furthermore, they also consumed 17% fewer calories at a subsequent meal, compared with participants who ate milk chocolate (11).

Similarly, a study in 14 postmenopausal women showed that consuming dark chocolate led to greater reductions in food intake, compared with eating white and milk chocolate (12).

Still, more research is needed to evaluate how dark chocolate may affect appetite and food intake, compared with other foods.

Enhances mood

Several studies have found that dark chocolate may positively affect mental health and mood, which can ensure that you feel your very best to help promote weight loss (13).

According to one study in 13,626 people, those who consumed higher amounts of dark chocolate had 57% lower odds of experiencing depressive symptoms than those who did not regularly consume dark chocolate (14).

In another small study, eating 1.5 ounces (40 grams) of dark chocolate daily reduced stress levels in women over 2 weeks (15).

What’s more, a study in 72 adults showed that consuming a dark chocolate drink for 30 days led to increased feelings of self-rated calmness and contentedness, compared with a placebo (16).

Additional research is needed to determine whether the potential mood-boosting benefits of dark chocolate may be beneficial for weight loss.

summary

Dark chocolate may help improve insulin sensitivity, reduce hunger and appetite, and enhance mood — all of which may help promote weight loss.

Although dark chocolate may offer some potential benefits for weight loss, there are several downsides to consider.

First, dark chocolate is relatively high in fat and calories.

In fact, a 1-ounce (28-gram) serving of dark chocolate contains 155 calories and nearly 9 grams of fat (17).

Depending on the specific brand and product, a single serving may contain one-half to one-third the number of calories in a standard chocolate bar.

Some types of dark chocolate also contain high amounts of added sugar, which can harm your health.

In addition to increasing the number of calories in a product, added sugar may contribute to chronic health conditions like liver disease, heart disease, and diabetes (18).

Therefore, while dark chocolate can likely fit into a weight loss diet, it’s important to stick to high quality varieties and avoid going overboard.

For best results, stick to around 1 ounce (28 grams) at a time and pick a product that’s low in added sugar and contains at least 70% cocoa.

summary

Dark chocolate is high in calories and fat, which may contribute to weight gain if consumed in excess. Some types also contain high amounts of added sugar, which can increase the calorie count and contribute to chronic disease.

Dark chocolate may aid weight loss through several mechanisms, such as by improving insulin sensitivity, reducing hunger and appetite, and enhancing mood.

However, it’s important to keep in mind that dark chocolate is also high in calories and fat, and many varieties contain high amounts of added sugar.

For this reason, it’s best to select high quality products that are low in added sugar and contain at least 70% cocoa, as well as enjoy it in moderation as part of a healthy, well-rounded diet.

Fortunately, dark chocolate can be purchased in bite-sized, individually wrapped pieces, which might help promote portion control.

Chocolate diet for a flat stomach

Who among us does not dream of losing weight tasty and easy? Perhaps the question can be considered rhetorical. And if there is a chance to throw off a record 7 kg in a week, then this is the limit of fantasy. A fairy tale can become a reality, but we warn you that it will not be as simple as it seems at first glance. But it’s impossible to imagine if there is a diet sweeter than chocolate.

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diets

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A diet consisting of only chocolate can be called specific, but suitable for the modern pace of life.

There is no need to look into the store every day in search of the right products, stand at the stove and carry containers with dishes to work. If you have a sweet tooth and have not yet been on a chocolate diet, it’s time to try it.

What is the essence of the chocolate diet? This is wrong! Only a bitter product is meant, and for each day of the chocolate diet it accounts for no more than 100 grams (!). Dark chocolate is considered the lowest calorie (about 530 kcal).

But when compared with white (550 kcal) or milk (560 kcal) without additives in the form of nuts and raisins, then there is a difference of literally a few tens of calories. So if you doubt whether it is possible to try other delicious variations of it on a chocolate diet, why not. Again, if you know the composition! Such a diet focuses not only on reducing the caloric content of the diet, but also on the beneficial properties of the product.

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Dark chocolate contains grated cocoa beans, cocoa butter and a minimum amount of sugar or powdered sugar. In addition, it contains flavonoids that work as antioxidants (slow down the aging process). And dark chocolate normalizes blood pressure, the functioning of the cardiovascular system and the brain, and prevents blood clots. A chocolate diet is prescribed before certain types of operations, for example, when restoring the integrity of the rectal mucosa. Therefore, a sweet diet, in the absence of contraindications and normal health, can benefit the body in addition to weight loss.

If the manufacturer writes on the packaging that the chocolate contains 99% cocoa (the more, the better), then most likely there is no sugar in the composition, which is a big plus for us. Now, we think, everyone understands why the chocolate candy diet is significantly inferior to the bitter chocolate option.

There are diets in which chocolate is an additional product. The main ones are vegetables and pasta, water, green tea, vegetable juices are allowed, and coffee is banned. And British scientists from King’s College conducted a study by inviting subjects to add natural dark chocolate and dry red wine to the menu.

This wine-chocolate diet became a secondary diet and paid off: overweight people lost about three kilograms in a month. These products contain polyphenols that strengthen the immune system. Also, wine and chocolate have a positive effect on the intestinal microflora. Thanks to this, vitamins and trace elements are absorbed better, and a person systematically loses weight.

But now we are discussing a diet in which chocolate plays a key role. If you read the reviews of those who have tried the chocolate diet on the forums, this particular mono-diet will be the most effective.

Menu for the week for the chocolate diet

The list of products for compiling the menu for the sweet diet will be short. What is very convenient – you can buy chocolate for the whole week at once. We hope you have enough willpower not to eat all the tiles at once. Just look at the expiration date, let the delicacy be fresh.

This diet can be called chocolate-drinking, because water is its essential component. You must drink at least two liters a day. In addition, you can afford black coffee – a maximum of three cups. Most importantly, without sugar or sweetener and milk.

Nutritionists argue that despite its negative effect on the body, coffee helps to speed up metabolism and, as a result, lose weight. So it’s also a chocolate-coffee diet. Of course, you should forget about soda, juice, tea and alcohol, as well as about vegetables and fruits.

Knowing how much chocolate you can eat per day while on a chocolate diet, you can eat all 100 grams in one sitting. But still it is better to divide the tile into three steps. An important point: it is recommended to drink water only three hours after you have eaten chocolate. You can stick to the following menu option:

• Breakfast: 30 g chocolate and a cup of black coffee
• Lunch: 40 g chocolate and a cup of black coffee
• Dinner: 30 g chocolate and a cup of black coffee
• Water and no tea or fruit in between

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By the way, chocolate diet from Jennifer Lopez, who periodically resorts to it, allows 80 g of sweetness per day. She puts a piece of treat in her mouth and sucks on it. So the pop diva easily gets rid of six kilograms in a week.

Exit from the chocolate diet and contraindications

You can sit on such a diet for no more than a week and no more than once every two months. For all its effectiveness, but in a different way – you sharply cut the number of calories consumed, so you lose weight, it deals a powerful blow to the body. After the chocolate diet, you get a very quick result, primarily due to fluid loss, because you refuse salt.

Exit from the chocolate diet should be gradual. Do not immediately lean on fried, salty foods and all kinds of harmful things. Let at first it will be vegetables, chicken breast, fruits. Perhaps, after losing weight, you don’t want to look at fast food and industrial confectionery. Moreover, a quick parting with kilograms in case of excessive relaxation is fraught with their quick return.

Before going on a chocolate diet, it is better to consult a doctor and find out if you have any contraindications to such a strict diet. This can be an allergy (and not only to chocolate), diabetes, arterial hypertension, the presence of stones in the gallbladder or ducts. In this case, a chocolate-only diet is not on your way.

Chocolate Diet

Eating chocolate before and after meals – a new weight loss trend is gaining rapid popularity. Isn’t this too good to be true? Learn all about the chocolate diet.

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“Eat Chocolate, Lose Weight” is the title of a book by nutritionist Will Clover. For those who did not find this name bright enough, Clover directly promises: eat chocolate 20 minutes before and 5 minutes after breakfast and lunch, and this will reduce your appetite by 50%. However, I recommend eating one piece of dark chocolate only an hour or an hour and a half after eating. Since in this case chocolate will replace a more high-calorie snack and make up a full meal. But if you want to follow this advice, keep in mind that pure sugar and honey must be eliminated from the diet.

Researchers at the University of Copenhagen have shown that chocolate reduces cravings for sweet, salty and fatty foods. True, this only works if you use dark chocolate (that is, one that contains at least 70% cocoa). Research also shows that the antioxidants found in cocoa beans, known as flavonols, help lower blood pressure and double the ability of blood vessels to repair. Cocoa flavonols also reduce the risk of diabetes. Of course, this does not mean that you should consume chocolates in large quantities, but a few simple “sweet” rules are definitely worth learning.

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1. The darker the better. Dark, less processed chocolate contains more flavanols than other varieties. The higher the percentage of cocoa, the higher the antioxidant level and the lower the number of calories, due to the fact that such varieties have less added sugar and milk. But lovers of white chocolate should take note that it does not contain any flavonols and is only a delicacy.
2. Choose the right candies. Of course, there is a lot of sugar in school sweets. If you cannot deny yourself this pleasure, switch to candies containing fruits or nuts. These bars not only contain flavanols, but are also rich in iron and healthy fiber, and some contain 5 grams or more of fiber per serving (about a fifth of the recommended daily intake).
3. And still control the portion size! No matter what kind of chocolate you prefer, it’s worth monitoring your daily intake in terms of calories. In fact, to saturate the body with antioxidants, you need a very small amount of chocolate – from 20 to 40 grams per day (about 150 to 250 calories). If you want to lose weight, do not exceed 20 grams per day.
4. Add salt. Can’t live without chocolate? Do not forget that dark chocolate feels great as an ingredient not only in desserts, but also in salty dishes. For example, some Mexican dishes (such as Mol sauce) are made with spices, chili, and chocolate. Dark chocolate is also added to many vegetarian dishes, including eggplant stew and hummus. Great idea for a chocolate diet menu!
5. Live without stress. Swiss scientists have found that dark chocolate reduces the metabolic effects of stress. If you are under a lot of stress, taking 40 grams of dark chocolate daily for two weeks will bring your stress hormone levels back to normal.

4 recipes for a chocolate day

Do you think that 20 grams of chocolate is too little to truly enjoy the taste of our favorite treat? This is wrong!

1. Chocolate Smoothie . Make a smoothie with 100 ml of kefir or natural yogurt and 100 ml of fruit or berries (fresh or frozen). Add 20 grams of dark chocolate grated on a fine grater.
2. Chocolate coffee. If you prefer to drink coffee, prepare the drink the way you like it, then sprinkle with dark chocolate chips.