Is it safe to eat chocolate while losing weight?? What you can eat on a diet, and what not

It’s every girl’s dream to lose those extra pounds. This question is particularly acute on the eve of the beach season. Wanting to achieve a perfect figure, they tend to fall into the trap of common myths about weight loss or proper nutrition. We talked to experienced nutritionists to find out from them whether you can eat chocolate while losing weight, whether you should give up potatoes and other things.

Myth #1: Chocolate makes you fat, so it’s better to cut out sweets completely

Eating sweets in reasonable amounts is not a bad idea, as they improve our emotional state, help us concentrate during mental strain and give us energy during periods of low energy. Also, carbohydrates, which are abundant in sweets, are necessary for the body for normal lipid metabolism.Nutritionistsaccording to, That “fats burn in the flames of carbohydrates.”.

The consumption of refined sugar is best kept to a minimum. But sometimes it is quite acceptable to indulge in a piece of chocolate. Other useful sweets can be: marshmallows, marshmallows, fruit, honey, etc. When it comes to chocolate, we are not talking about the “milk” form or all sorts of bars, but the real “bitter”, which contains at least 80% of cocoa and no additives.

This kind of chocolate definitely does not make you fat, and besides, it has a number of health benefits

properties of. Let’s note some of them (according to the National Library of Medicine):

1. It improves blood flow and lowers blood pressure;

2. Lowers bad cholesterol;

3. Reduces the risk of cardiovascular disease;

4. Has antioxidant activity;

5. It improves brain function.

But the statement that chocolate makes people fat is not unreasonable, when dairy or white bars are meant. The first ones contain a lot of full-fat milk powder and cream, while the second ones have no cocoa beans at all but a lot of powdered sugar. From such sweets not only get fat, but also covered with acne and suffer from cavities.

Important!Because dark chocolate contains beneficial compounds such as polyphenols, flavanols and catechins, it is often referred to as a healthy food.

What do studies say

Somestudies show, that dark chocolate improves the body’s sensitivity to insulin, which is responsible for removing sugar from the bloodstream into the cells, where it is used for energy. It helps to lower blood insulin levels, which leads to increased weight loss and decreased fat accumulation .

Studies show that dark chocolate not only makes you feel full, but also reduces cravings for food, and this contributes to more active weight loss:

1. In a study in which 12 women took part, it was shown that the smell and consumption of dark chocolate decreased appetite and ghrelin (the hormone responsible for hunger).

2. Another small study with 16 participants compared the effects of dark chocolate and milk chocolate. Participants who consumed dark chocolate experienced less hunger and felt satisfied. And at their next meal, they consumed 17 percent fewer calories than those who ate milk chocolate before.

3. Similarly, a study involving 14 postmenopausal women found that eating dark chocolate led to reduced food intake compared to eating white or milk chocolate

SeveralStudies have shown, Dark chocolate may have a positive effect on mental health and mood, ensuring a stable emotional state, which is essential for comfortable weight loss.

Myth #2: it is harmful to eat after 6:00 p.m

“Do not eat after six” is a very popular formulation, which is identified with weight loss and a healthy healthy habit. Modern nutritionists agree that what matters most for weight loss and gain is how many calories a person receives during the day and how many they consume at the same time. And the time of day when the food was eaten falls far behind.

Late dinner is not in itself a disaster. But if a late meal is the second or third meal of the day, it can already raise questions. Late meals often lead to discomfort in the stomach and difficulty falling asleep. In this case, “don’t eat after six or seven …”is quite an appropriate condition. But a specific figure can be put into this phrase, depending on when you go to bed.

What the studies say

Eating after 8:00 p.m. is not associated with higher weight, according to a British assessment of children’s eating and lifestyle. The same situation is with the diet of adults. Body mass index is primarily influenced by the caloric content of food, not when it is eaten.

Important!Scientists tell us,That people who are in the habit of gorging themselves before bedtime are more likely to exceed their daily caloric intake.

Myth #3: Potatoes should not be eaten during weight loss

The caloric value of 100 g of potatoes is 77 kcal: 2 g of protein, 0.4 g of fat and 16.3 g of carbohydrates. If you take 3 average potatoes, their energy value will be about 200 kcal. They easily fit into the daily norm. Potatoes only become a barrier to weight loss if the caloric value of this product is not taken into account correctly. And it’s also important to pay attention to cooking methods.

If you take this vegetable in its pure form (boiled, baked) and dishes with it, the calories of some are almost 3 times higher. And if you too often eat foods like French fries, then the body can actually harm. And it will not be connected exclusively with gaining extra weight. So the key point here is that potatoes are not the same thing as potatoes.

But in general, eliminating potatoes completely from your diet is not necessary, whether you are now on a weight loss diet or not. But always pay attention to the form in which you consume it. Try to use as little oil as possible in the cooking process. And also give preference to boiled or baked potatoes.

What the studies say

In one studyEleven people were fed 38 common foods, and they were asked to rate the foods according to their satiety. Potatoes have received the highest rating for fullness of all. And in the process of losing weight, eating a small amount of foods that give good satiety is quite appropriate.

There is also evidence that a certain potato protein known as potato proteinase inhibitor 2 (PI2) may work to curb appetite. This protein appears to increase the release of cholecystokinin (CCK), a hormone that contributes to feelings of satiety.

Myth #4: You can eat healthy baked goods while losing weight

There’s a common misconception that diet baked goods can be enjoyed in any quantity and at any time of day without harming your figure. Of course, if you cut out refined sugar and yeast, replace white flour with whole wheat flour, butter with vegetable oil and cream with natural yogurt, you’ll get a healthier dessert. But it will still contain quite a few calories.

The “right” sweets also leave their mark on the waistline if consumed in large quantities. Such pastries can enter the diet, but not on a daily basis and taking into account the allowable calories for the day. This applies even to fresh fruits and berries, which contain a lot of sugar.

What the research says

Dietary recommendations suggest limiting the calories of added sugar to less than 10% per day. And given the fact that sugar is found in fruits and various foods, healthy baked goods may be unnecessary on some day.