Hot chocolate is a popular winter drink that can be a tasty treat. With its sweet taste and creamy texture, many people enjoy sipping on a mug of hot cocoa. But can this cozy drink actually help with losing weight? Here is a detailed look at whether hot chocolate can be a part of a weight loss diet.
The calories in hot chocolate
The first thing to consider is the calorie content of hot chocolate. Plain hot cocoa made from mixing cocoa powder with hot water or milk is relatively low in calories. For example, an 8-ounce cup of hot cocoa made with 2 tablespoons of unsweetened cocoa powder and 1 cup of nonfat milk has just 110 calories.
However, most hot chocolate recipes and packaged mixes contain added ingredients like sugar, corn syrup, and chocolate that significantly increase the calorie content. An 8-ounce cup of hot chocolate prepared from a packet mix with added milk or water can range from 200-500 calories depending on the brand.
Topping hot chocolate with whipped cream or marshmallows will also pile on extra calories and fat. So while plain homemade cocoa can be a low-calorie option, premade mixes and elaborate hot chocolate drinks from coffee shops are often high in calories.
Hot chocolate nutrition
In addition to its calorie content, the nutritional value of hot chocolate can vary greatly based on how it is prepared. Here is the nutrition information for an average cup of hot cocoa (8 oz):
| Nutrition Facts | Amount |
|---|---|
| Calories | 180 |
| Fat | 7g |
| Saturated fat | 4.5g |
| Trans fat | 0g |
| Cholesterol | 15mg |
| Sodium | 115mg |
| Carbohydrates | 28g |
| Dietary fiber | 1g |
| Sugars | 24g |
| Added sugars | 24g |
| Protein | 4g |
As you can see, premade hot chocolate is high in sugar and gets most of its calories from carbohydrates. However, cocoa does contain some beneficial nutrients. Cocoa powder is rich in antioxidants like flavonoids, which can help reduce inflammation. It also provides a small amount of fiber and potassium.
Effects on weight loss
So can adding hot chocolate to your diet help with shedding pounds? There are a few factors to consider.
Calorie and sugar content
The high calorie and sugar load of most hot chocolates make it hard to lose weight while consuming them regularly. Drinking high-calorie beverages can contribute to excess calorie intake and weight gain over time.
Going for a low-calorie option made with cocoa powder, nonfat milk, and no added sugar, and limiting yourself to just 8 ounces per day can help minimize the impact on your waistline. But steering clear of higher-calorie, sugary hot chocolate drinks is best for weight loss.
Effects on satiety
Drinking hot chocolate can temporarily increase feelings of fullness compared to other beverages. One study found that consuming a hot cocoa drink increased self-reported satiety compared to drinking a hot water placebo.[1] The thickness and creamy texture of hot chocolate along with its sweet taste may account for this effect.
Increased satiety from cocoa could support weight loss by helping control appetites and decrease calorie intake at subsequent meals. However, current research is limited, and long-term studies are still needed.
Impact on metabolism
Some research suggests cocoa and its active compounds may have beneficial effects on energy metabolism. Cocoa contains flavanols and other bioactive compounds that may help increase fat burning and calorie expenditure and improve insulin sensitivity.[2]
By boosting metabolism slightly, cocoa could potentially enhance weight loss. But more studies confirming these effects are still needed.
Tips for drinking hot cocoa on a diet
While hot chocolate is probably best limited when trying to lose weight, you can still enjoy an occasional guilt-free cup by:
- Choosing unsweetened cocoa powder and mixing it with hot nonfat or low-fat milk
- Limiting yourself to 8 ounces per serving
- Skipping added sugars, chocolate, whipped cream, and marshmallows
- Using a zero-calorie sweetener like stevia if needed
- Drinking it in moderation as an occasional treat
Savoring a small cup of plain homemade cocoa made with lowfat milk can allow you to indulge while controlling calories and sugar intake.
The bottom line
Regularly consuming high-calorie, sugar-filled hot chocolate drinks is not a good strategy for losing weight. The extra calories, fat, and sugar can contribute to weight gain.
However, enjoying the occasional low-calorie homemade hot cocoa with nonfat or lowfat milk can be a delicious part of a weight loss diet. The treat may even help control hunger and cravings when consumed mindfully and in moderation.
So while hot chocolate is probably not the best weight loss aid, it can be included as an occasional indulgence when trying to shed pounds if you watch your portions and ingredients.