3 Ways to Enjoy Chocolate Without Affecting Your Weight

There are a number of ways to enjoy chocolate without affecting your weight. In fact, eating chocolate can even improve your health!
3 Ways to Enjoy Chocolate Without Affecting Your Weight
Saúl Sánchez

Written and verified by el nutricionista Saúl Sánchez.

Last update: 17 January, 2023

Did you know that you can enjoy chocolate without it affecting your body weight, thus maintaining an optimal fat percentage? However, this requires taking into account a series of key considerations. In this way, you can get the most out of this delicious food, as it can even generate a series of health benefits.

Losing weight and gaining weight are the result of several factors. They don’t only have to do with simple dietary changes, but will be influenced by other habits such as regular physical exercise as well. Likewise, not all bodies react in the same way to modifications, as there are genetic and microbiota-related determining factors.

The benefits of chocolate

First, we’ll discuss the main benefits of chocolate for health. It’s key to note that these are obtained from cocoa, which should be the main ingredient.

Even so, on many occasions, commercially available chocolate is mainly made up of sugar, which could be detrimental in the medium term. What’s more, there’s evidence that regular and excessive intake of this compound can negatively affect metabolic function.

For this reason, it will be very important to look carefully at the labeling, as the ingredients appear in order according to their concentration. You always need to choose an option that has a high percentage of cocoa, preferably greater than 75%. This will help you take advantage of the positive effects of polyphenols and reduce the impact of carbohydrates on blood glucose.

We must also talk about the benefits of cocoa phytochemicals. These are elements that have been shown to have an effect on blood pressure, reducing it. This is key to avoiding the development of diseases associated with the cardiovascular system.

Other foods present in the diet can generate a similar function, such as beets or tomatoes. For this reason, it’s very important to always ensure a good variety.

After all, phytochemicals are compounds that act primarily as antioxidants. They neutralize the formation of free radicals and their subsequent accumulation in the body’s tissues.

According to a study published in the European Journal of Medicinal Chemistry, this effect is related to a lower incidence of chronic and complex diseases. We could cite among them some types of cancer, for example.

How to enjoy chocolate without affecting your weight?

Chocolate is not always harmful
Having a good figure and consuming chocolate on a regular basis is possible as long as you take into account certain considerations.

In order to enjoy chocolate without it negatively affecting your body weight, the first thing to do is choose the product correctly. The more cocoa it contains, the better.

Food that contains artificial sweeteners isn’t always a good alternative, as these could cause unfavorable changes in the intestinal microbiota. They tend to work by reducing the diversity and density of bacteria in the intestine, according to research published in the journal Nature.

Next, it’s important to include chocolate in the context of a varied diet. This way, deficiencies of essential nutrients that could condition the functioning of the physiology of the internal environment will be avoided.

This could lead to alterations in the efficiency of the organs, which gives rise to chronic and complex diseases over the years. If a deficit is suspected, it’s best to consult a professional who can suggest the right way to correct the problem.

Lastly, it’s crucial that your diet be balanced on an energetic level. After all, gaining weight responds to a caloric equation in which more energy is ingested than is spent on a daily basis.

As a result, lipids gradually accumulate in the subcutaneous tissue as reserve compounds. The negative part is that this accumulation results in an increase in inflammatory levels, which is harmful. But when the diet that you follow is balanced, the products that appear in it are less important when it comes to body composition.

Of course, when we talk about health, it will always be best to prioritize fresh foods, but it could even be considered a diet that isn’t suitable for the body that doesn’t cause weight gain as long as this caloric principle that we’ve discussed is respected. However, it’s important to take into account that factors such as basal metabolism and the composition of the microbiota can also affect it.

Ideas to enjoy chocolate

Below, we’re going to show you a series of ways that you can enjoy chocolate to the fullest without having to worry excessively about possible weight gain.

1. Chocolate with yogurt and nuts

Chocolate in combination with yogurt and nuts is excellent for its ability to provide essential minerals and antioxidants of the highest quality. In this case, it’s a good idea to grate a little dark chocolate on top of the yogurt, then chop nuts and put them in the same container.

It’s a mixture that provides a large amount of good quality fatty acids. These are mostly of the saturated type, but this isn’t harmful to the body. The only lipids that should be avoided in the diet are the trans type. These are capable of increasing inflammation levels and promoting the development of diseases. This is confirmed by research published in Advances in Nutrition.

At the same time, yogurt contains many probiotics. We’re talking about live bacteria capable of colonizing the digestive tract, generating a subsequent benefit in the host. It’s key that the microbiota is in good working order to avoid the genesis of alterations in nutrient absorption.

2. Chocolate with strawberries

Strawberries and chocolate have always combined well. Both foods are a source of high-potency antioxidants. In addition, strawberries have a lot of vitamin C.

This compound is decisive in boosting immune function, according to a study published in Nutrients. Maintaining adequate consumption of it reduces the risk of contracting infectious diseases and helps facilitate symptom control if they develop.

In this case, it’s best to melt the chocolate and then dip the fruit in it and let it cool. The organoleptic characteristics of this dish are exquisite, so all family members will like it. Likewise, if you choose dark chocolate, you won’t have to worry excessively about the sugar content, so it’s a healthy alternative.

3. Chocolate oatmeal

Chocolate oatmeal with banana slices on top.
Oatmeal and chocolate can be combined to make a delicious dish. In fact, you can complement it with some fruit.

Oatmeal is one of the best options to eat for breakfast or as a snack. It’s a high-quality energy source that stands out for the complex carbohydrates it contains. Besides, it has a lot of fiber. We’re talking about a determining element when it comes to maintaining intestinal health, as evidenced by research published in the journal Nature Reviews.

In fact, the main dietary guidelines recommend a fiber intake of at least 25 grams per day, between soluble and insoluble fiber. Unfortunately in most diets, this dose isn’t reached. Therefore, it’s important to increase the consumption of foods such as oats, legumes, whole grains, and crucifers.

Preparing oatmeal is very simple. You have to cook milk with oats until the dough begins to thicken. Once the right texture is reached, add a teaspoon of cocoa powder. Next, you can add a bit of your favorite fruit. This can be banana slices, grated apple, coconut, or even nuts… This way, you’ll achieve a complete nutritional contribution, this being an ideal preparation for athletes.

Beware of chocolate spreads and syrups

What you do have to be careful with are commercial chocolate spreads and syrups. Most of them contain very poor quality fats, such as refined palm oil or coconut fats. These are a source of trans-type fatty acids, so they should be avoided. Besides, these products usually have a lot of sugar, in order to improve their texture and flavor. Therefore, they’re foods that should be consumed only on a very occasional basis.

Of course, the situation changes when they’re made at home by combining nuts with raw oil and cocoa powder. Everything is processed in a powerful food processor, thus obtaining a perfect paste to accompany toast for breakfast or as a snack. It’s an energetic option, but on a nutritional level, it’s of good quality.

Learn ways to eat chocolate without it affecting your weight

There are several ways to enjoy chocolate without it negatively affecting your weight. However, it’s always advisable to maintain a lifestyle that’s as active as possible to optimize the state of your body composition. Consuming enough protein will also be important, as well as avoiding toxins such as alcohol and other drugs. All this within the framework of a normocaloric diet.

Plant-based foods are often considered very good for health when eaten with a low degree of processing. In this way, all their phytochemicals are used and it’s possible to neutralize the inflammatory and oxidative mechanisms in the internal environment, which are responsible for the genesis of many chronic and complex diseases. Other habits, such as a good night’s rest, will also contribute to this.

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