This is why chocolate can be helpful in losing weight says the experts
Even as the piece of chocolate melts on your tongue, your mood seems to improve. Everyday life with its challenges suddenly seems much easier. However, this effect of chocolate often only lasts for a moment - and it has a lot of calories. However, chocolate is not just a calorie bomb; studies have shown that it can even help you lose weight. Several scientific studies have come to this conclusion in recent years.
In 2010, for example, a Dutch team of scientists led by Elske T. Massolt came to the conclusion that drinking 85 percent chocolate reduces appetite. The chocolate is said to reduce the concentration of the appetite-stimulating hormone leptin in the blood. What's more: according to the study , just smelling the chocolate curbs cravings .
Versatile effects through chocolate
After examining 1,018 men and women in a study in 2012, researchers at the University of California in San Diego came to the conclusion that regular chocolate eaters had, on average, a lower body mass index. Like that? The neurophysiologist Will Clower explained this in his 2014 book “Eat chocolate, lose weight” by saying that substances in chocolate signal to the body via feedback: “I am full.”
Release of happiness hormones
Health scientist Pia Maria Schulze is also convinced of the positive effect. “The enjoyment of chocolate goes far beyond the pure sense of taste,” she says. The scent alone, but also the experience of how chocolate melts delicately on the tongue, can “evoke a feeling of well-being and enjoyment”.
In addition, the substance tryptophan contained in chocolate can stimulate the body's release of the happiness hormones endorphin and serotonin. “This explains why chocolate is often used as a comforter in stressful situations and is enjoyed as a reward for good performance or positive events,” says the expert.
Important substances are contained in cocoa
The substances that, according to studies, can suppress appetite and boost metabolism are found in cocoa. That's why dark chocolate in particular, with a correspondingly high cocoa content of at least 70 percent, is said to have helpful properties. The basic rule here is: the darker, the better.
It has been proven that chocolate contains certain flavonoids (so-called oligomeric proanthocyanidins). These are substances with powerful antioxidant and anti-inflammatory effects that research has shown to reduce diabetes and obesity. Pia Marie Schulze says: “Flavonoids can improve blood circulation, lower blood pressure, increase the elasticity of blood vessels and reduce insulin resistance.
Effects on testosterone possible
Additionally, these substances have anti-inflammatory properties that can help put the body in a state that is conducive to weight loss. These include the polyphenol epicatechin in dark chocolate. Flavonoids can also reduce the risk of heart disease. The substances contained in dark chocolate can also promote mental performance and cognitive resilience during demanding tasks under stress.
The expert also says: “There is evidence that dark chocolate can help increase testosterone levels. Testosterone is an important hormone for men that is not only relevant for libido, but also for building muscle and maintaining bone health.”
Less appetite, less emotional eating
The idea that chocolate can help you lose weight is based on several mechanisms. First, the flavonoids in dark chocolate can boost metabolism, which can lead to increased fat burning.
Second, studies have shown that eating dark chocolate reduces appetite, which can lead to lower calorie intake. Third, the positive effects on mood can help minimize emotional eating behaviors.
Part of a balanced diet
Of course, the whole thing is not a sure-fire success: “It is important to emphasize that despite the potential benefits of dark chocolate, a balanced diet and regular physical activity are essential for healthy weight loss. Dark chocolate should be enjoyed in moderation,” says the health scientist.
“The high calorie and fat content could lead to weight gain and the sugar content could have a negative effect on blood sugar levels,” says the expert. Chocolate can also trigger migraines or allergies in some people.
20 to 30 grams a day
What amount is recommended for positive effects without causing negative health effects? For Schulze, the key words here are “moderate” and “quality”. “Experts typically recommend consuming around 20 to 30 grams of high-quality dark chocolate daily. This amount delivers the health benefits without an excessive intake of calories or sugar."
There are also people for whom the consumption of dark chocolate is not recommended. “People with allergies to cocoa or other components of chocolate should of course avoid it,” says Schulze. People with diabetes or other metabolic diseases should also discuss their consumption with a doctor to consider possible effects on blood sugar levels.
The expert emphasizes: “Dark chocolate should be enjoyed consciously and as part of a balanced diet. It can be used as an occasional snack or as an ingredient in healthy desserts.” But: “Conscious and moderate integration is crucial.”
Quality is crucial
The study results say that there should be at least 70 percent cocoa content - and the health scientist also emphasizes this. She adds: “It is important to choose varieties that do not contain any additional sugar or artificial additives.” And when it comes to dark chocolate, “this is not a license for excessive chocolate consumption.”
As with everything in nutrition, the motto is: the dose makes the poison. Schulze says: “It is advisable to consult with a nutritionist or doctor to take individual needs and possible health restrictions into account.”
[via GQ Germany]