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Milk chocolate (with cocoa content of about 10-35%) causes weight gain due to its high fat, high sugar and high calorie content
.
Eating chocolate for a long time may be related to weight gain, especially in postmenopausal women who tend to gain weight
.
A meta-analysis of randomized clinical trials has shown that eating chocolate within a few weeks (ranging from 2 to 24 weeks) does not change body weight or fat distribution
.
In addition, the inconclusive data on chocolate is related to blood sugar control.
Most of these clinical trials are conducted with dark chocolate (cocoa content 35-85%), but they do not consider the time of eating chocolate
Recently, researchers from the Department of Sleep Medicine at Harvard Medical School in the United States published a study in the FASEB journal that eating chocolate in the morning or evening does not cause weight gain
.
.
Ingesting chocolate in the morning or evening will not cause weight gain
.
Teresa Hernández-González et al, Timing of chocolate intake affects hunger, substrate oxidation, and microbiota: A randomized controlled trial, The FASEB Journal (2021).
DOI: 10.
Teresa Hernández-González et al, Timing of chocolate intake affects hunger, substrate oxidation, and microbiota: A randomized controlled trial, The FASEB Journal (2021).
During the first 2 weeks, women consumed 100 grams of milk chocolate (542 kcal) per day
.
However, despite the increase in calories from chocolate, their weight did not increase significantly
.
When women eat chocolate in the morning, their waistlines shrink
Compared with the non-edible chocolate condition (N) (green bar), the volunteers increased their energy (indicated by gray) due to the extra calories of chocolate (542 kcal)
.
Significant differences in energy intake and related variables between no chocolate (N), evening chocolate intake (EC), and morning chocolate intake (MC)
Significant differences in energy intake and related variables between no chocolate (N), evening chocolate intake (EC), and morning chocolate intake (MC)The regression model showed that under the two chocolate conditions, there was a significant positive correlation between free activity energy intake and weight gain
.
Increased levels of cortisol will differentiate visceral fat cells and increase the number of cells, resulting in central obesity-apple-shaped body.
Compared with eating chocolate in the evening, participants reduced cortisol levels and reduced fat and fat when eating chocolate in the morning.
Increased levels of cortisol will differentiate visceral fat cells and increase the number of cells, resulting in central obesity-apple-shaped body.
Compared with eating chocolate in the evening, participants reduced cortisol levels and reduced fat and fat when eating chocolate in the morning.
Compared with no intake of carbohydrates, there is no significant change in protein
.
Women are more likely to not be hungry when eating chocolate in the evening than when they eat chocolate in the morning or when they do not eat chocolate, and they have less cravings for sweets when eating chocolate than when they do not eat chocolate
.
Increased levels of cortisol will differentiate visceral fat cells and increase the number of cells, resulting in central obesity-apple-shaped body.
Compared with eating chocolate in the evening, participants reduced cortisol levels and reduced fat and fat when eating chocolate in the morning.
Compared with no intake of carbohydrates, there is no significant change in protein
.
Women are more likely to not be hungry when eating chocolate in the evening than when they eat chocolate in the morning or when they do not eat chocolate, and they have less cravings for sweets when eating chocolate than when they do not eat chocolate
.
Compared with no intake, volunteers increased physical activity by 6.
9% when eating chocolate in the evening (EC)
.
Women experience an increase in wrist temperature when eating chocolate at night than when they are not eating chocolate, which is significant at night and after three meals a day
.
When eating chocolate at night, sleep fragments tend to be higher than when eating chocolate in the morning or not
.
Compared with the control group (N), eating chocolate (MC) in the morning was associated with an increase in the frequency of naps
.
Compared with the control group, eating chocolate (MC) in the morning reduced fasting blood glucose by 4.
4%, while eating chocolate (EC) in the evening showed that fasting blood glucose levels were significantly increased by 4.
9% compared with morning chocolate (MC)
.
4%, while eating chocolate (EC) at night showed that fasting blood glucose levels were significantly increased by 4.
9% compared with morning chocolate (MC)
.
Eating chocolate (MC) in the morning reduced fasting blood glucose by 4.
4%, while eating chocolate (EC) at night showed that fasting blood glucose levels were significantly increased by 4.
9% compared with morning chocolate (MC)
.
The study also observed the influence of chocolate intake on the composition and diversity of the microbial community.
Compared with the control group, the abundance of actinomycetes increased and the relative abundance of Firmicutes decreased, especially in Firmicutes and microorganisms.
Diversity reduction
.
With the ingestion of chocolate at night, the abundance of Methanobacter stoichii increases
.
In addition, increased intake of chocolate Aikman genus, Ruminococcus and Dole's bacteria abundance of spp
.
Compared with the control group, the abundance of actinomycetes increased and the relative abundance of Firmicutes decreased, especially in Firmicutes and microorganisms.
Diversity reduction
.
With the ingestion of chocolate at night, the abundance of Methanobacter stoichii increases
.
In addition, increased intake of chocolate Aikman genus, Ruminococcus and Dole's bacteria abundance of spp
.
Firmicutes Firmicutes Ruminococcus Dole coli
Compared with not eating chocolate, eating chocolate at night significantly increases the production of short-chain fatty acids , such as acetate and propionate, and other small fatty acids (isobutyrate, isovalerate and valerate); morning chocolate The level of short-chain fatty acids is somewhere in between
.
The beneficial effects of eating chocolate are supported.
Increased levels of Rumenococci are associated with higher acetate levels, and decreased levels of Laospirillum are associated with decreases in acetate
.
.
The beneficial effects of eating chocolate are supported.
Increased levels of Rumenococci are associated with higher acetate levels, and decreased levels of Laospirillum are associated with decreases in acetate
.
Short-chain fatty acid short chain fatty acids Ruminococcus hair spiro sp
The influence of chocolate intake on the composition and diversity of the microbiota was observed.
Compared with the control group (N), the variability of the microbiota between individuals increased significantly
.
All in all, this randomized controlled trial study shows that in the morning or evening, within an hour, chocolate will have different effects on hunger, appetite, substrate oxidation, fasting blood sugar, microbiota composition, and circadian rhythm
.
Consuming quite a lot of chocolate (100 grams), one hour in the morning, can help burn body fat and reduce glucose levels in postmenopausal women
.
.
Consuming quite a lot of chocolate (100 grams), one hour in the morning, can help burn body fat and reduce glucose levels in postmenopausal women
.
Original source:
https://faseb.
onlinelibrary.
wiley.
com/doi/10.
1096/fj.
202002770RR
onlinelibrary.
wiley.
com/doi/10.
1096/fj.
202002770RR Leave a message here