The Effects Of Dark Chocolate For Reducing Weight

Although dark chocolate is often regarded as a "power food" -- Shape.com suggests it is beneficial due to its apparent ability to reduce your stress levels -- it isn't an ideal food for weight loss. While dark chocolate may be preferable to other types of candy including milk chocolate, for weight loss, the nutritional values and the effects they trigger are not all beneficial for dieting.

High Fat Content

Dark chocolate is high in fat, which is not beneficial for weight loss. A high fat content results in a high calorie count, as fat provides 9 calories per gram. A 30-g serving of dark chocolate contains 13 g of fat of which 8 g is saturated. Saturated fat can have detrimental effects on your cholesterol levels, so the American Diabetes Association recommends consuming fewer than 15 g of this fat each day.

Low Carbohydrate Content

The low carbohydrate content of dark chocolate can be beneficial for weight loss; a research review published in the February 2006 issue of the "Archives of Internal Medicine" found that low-carbohydrate diets accelerate weight loss compared to low-fat diets. However, dark chocolate may not be an ideal diet food even considering the low carbohydrate content, as you need to be in a calorie deficit to lose weight, and there are many lower calorie foods that are also low in carbohydrates.

High Calorie Density

Dark chocolate is calorie dense, which means that small portions provide a lot of calories, which is detrimental to weight loss. A 3-oz. serving of dark chocolate provides 160 calories; the same serving size of spinach contains just 30 calories. When dieting, consuming calorie-sparse foods such as spinach is more beneficial than calorie-dense foods, as the latter tend to not be filling yet provide a lot of calories.

Low Fiber Content

Fiber is a nutrient that aids in digestion, but it can also make you feel full, which is why fiber-rich products are marketed for weight loss. A 3-oz. serving of dark chocolate contains just 3 g of dietary fiber. A chocolate-flavored fiber bar may be a better snack, as it provides just 140 calories but 9 g of fiber.

Low Protein Content

Dark chocolate is low in protein, with just 3 g in a 3-oz. serving. Research from the October 2004 issue of the "Journal of the American College of Nutrition" suggests that higher protein diets increase satiety and can enhance weight loss, so a diet with low-protein foods such as dark chocolate may not be as filling and may inhibit maximal weight loss.