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Health Coach Reveals Hot Cocoa as a Surprising Weight Loss Ally for Chocolate Lovers

January, 08, 2025-03:34

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Health Coach Reveals Hot Cocoa as a Surprising Weight Loss Ally for Chocolate Lovers

A health coach has uncovered a surprising weight loss ally that is promising news for chocolate lovers.
Steve Bennett, the author of Fibre First, informed the Sun that sipping on a warm cup of hot cocoa might assist dieters in shedding pounds.
Yet, it’s not just any hot chocolate that will suffice; those eager to slim down should opt for a homemade version, according to Bennett’s advice.
He explains that using unsweetened cocoa powder to make the beverage can curb hunger by enhancing your fibre consumption.
Many individuals fail to meet the daily recommended fibre intake, and Bennett asserts that hot cocoa prepared with unsweetened cocoa powder and stevia can aid in weight loss (stock image).
It's crucial to prioritize fibre since it not only promotes regularity but is also hard for the body to digest.

Consequently, it helps to increase satiety, potentially staving off snack cravings that often contribute to weight gain.
Bennett mentioned to the Sun, “Including more fibre in your meals helps you consume less and keeps you satisfied longer.”
He highlighted that cocoa powder should be the main ingredient in hot chocolate, noting that many commercial options in the UK contain excessive sugar and additives. “You can easily create a simple, nutritious version that tastes just as delightful,” he added.

He noted that typical diets usually require individuals to abstain from certain foods, which isn’t appealing to most.
He remarked, “By focusing on fibre first, you’re free to enjoy what you love later, but the irony is you will likely consume less due to feeling full.”
Steve’s hot chocolate recipe consists of 200ml of warm milk, two heaped tablespoons of pure cocoa powder, and two teaspoons of stevia sweetener.
Beyond aiding in weight loss, fibre boasts additional health advantages. A 2015 study indicated that those who follow a high-fibre diet have a lower risk of mortality from various causes. Health coach Steve asserts that incorporating fibre into your meals can prolong satiety and lessen snack cravings (stock image).

The study’s authors examined data from around 1 million people and concluded that fibre may reduce the risk of chronic diseases like heart issues, stroke, diabetes, and various cancers.
They suggested that boosting dietary fibre intake could lower the chances of premature death.
Yang Yang from the Shanghai Cancer Institute in China, along with colleagues, published the findings in the *American Journal of Epidemiology*.
They analyzed data from 17 past studies that tracked 982,411 participants, mainly from Europe and the U.S., leading to approximately 67,000 recorded deaths.
Yang’s group categorized participants based on their daily fibre intake.
GUIDELINES FOR A HIGH-FIBRE DIET
Experts recommend the following:
- Consume at least five portions of fruits and vegetables daily.
- Prioritize whole grains and limit processed options.
- Start the day with a high-fibre breakfast, like bran or oats, topped with fruit.
- Opt for wholemeal, wholegrain, or multi-seed bread.
- Incorporate legumes such as beans, lentils, and chickpeas into meals.

Those in the highest consumption group, who ate the most fibre daily, were 16% less likely to die compared to the lowest group, who consumed the least fibre.
Moreover, eight studies indicated a 10% decrease in mortality risk for each additional 10 grams of daily fibre consumed.
The NHS advises adults to aim for about 30g of fibre per day, yet most only manage around 20g.
Victoria Burley, a nutrition researcher from the University of Leeds in the UK—who did not participate in the study—observed that dietary fibre intake in the U.S. and other developed nations is considerably below the recommended levels, often around half the advised amount.

Burley remarked that these findings align closely with previous meta-analyses connecting dietary fibre with the risk of severe chronic diseases, such as heart disease and cancers.
She noted that the benefits of high-fibre foods have been recognized for years, including their ability to reduce cholesterol, blood pressure, blood sugar, and inflammation.
Fiber-rich foods may also prompt earlier and prolonged feelings of fullness, which can help manage overeating and prevent weight gain, she adds.

“It’s not challenging to easily increase your fibre intake by an additional 10 grams daily,” Burley noted. For instance, this could be achieved through two servings of whole grain foods and a couple of servings of fruits or vegetables.

However, she cautioned that this study doesn't necessarily establish that higher fibre consumption directly translates to a longer life. Other shared lifestyle traits among participants may account for the reduced mortality risk, along with the concentrated nutrients often found in high-fibre