Because dark chocolate is relatively high in both fat and calories, it's not an optimal food for weight loss. However, eating it regularly may provide health benefits that losing weight can also bring, and it's possible to include dark chocolate in an eating plan that will help you gradually slim down.
Nutrition Facts
Chocolate is an energy-dense food, meaning it has a high calorie and fat count in a small serving size. According to the U.S. Department of Agriculture, 50 g of dark chocolate of between 70 and 85 percent cacao has approximately 300 calories, 4 g protein, 21 g fat, 23 g carbohydrates, 5.5 g fiber and 12 g sugar. Dark chocolate that is highly processed and made into candy bars and other confections often has even higher sugar, fat and calorie contents.
Calories
To lose weight, you must build up a "calorie deficit." Each 3,500 calories you burn or save results in one pound of weight loss, and according to the National Institutes of Health, the only proven way to lose weight is to consistently burn more calories than you eat. Thus, foods with low energy densities, such as fruits and vegetables, work better for steady weight loss than dark chocolate and other calorie-rich foods.
Health Benefits
It is important to note that eating dark chocolate may bring some benefits similar to those that result from losing weight. According to 2011 research published by the National Institutes of Health, chocolate rich in pure cacao may help lower diabetes risks, improve blood vessel health and lower cholesterol and blood pressure levels. Cleveland Clinic website also notes that the flavanols, a type of antioxidant found in dark chocolate, may contribute to improving blood flow to the heart and brain and enabling healthy blood clotting.
Considerations
Even though dark chocolate and losing weight offer some of the same benefits, such as reduced cholesterol and blood pressure levels, chocolate's high fat and calorie content don't make it a successful weight loss aid or a substitute for slimming down. "Weight loss is king when it comes to preventing high blood pressure and improving insulin resistance," says Lona Sandon, a clinical nutrition professor and researcher of dark chocolate's beneficial properties. Before you begin any weight loss plan or make significant changes to your diet, speak with your doctor or a registered dietitian.
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