Cacao, the raw, unprocessed form of chocolate, has gained popularity as a health food over recent years due to its numerous health benefits, including its potential role in supporting weight loss. Unlike processed chocolate, cacao retains a higher concentration of beneficial compounds, including antioxidants, magnesium, and fibre.

When consumed mindfully, it can be a delicious and satisfying addition to a weight loss regimen. In this article, we’ll explore how cacao can support weight loss, its nutritional profile, and how to incorporate it into your diet effectively.

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How Cacao Supports Weight Loss

While consuming raw cacao in excess will not directly lead to weight loss, it can support a healthy, balanced lifestyle and may aid weight loss when used strategically as part of an overall healthy diet and exercise routine. Here are some key ways in which cacao can assist with weight management:

Promotes Satiety

Cacao contains a decent amount of dietary fibre, particularly soluble fibre, which helps to promote feelings of fullness. By enhancing satiety, cacao can help reduce overall calorie intake, preventing overeating or snacking between meals.

Additionally, the fat content in cacao is primarily made up of healthy fats, such as oleic acid (a monounsaturated fat), which has been shown to promote satiety and support heart health.

Regulates Blood Sugar

Cacao has a low glycemic index, meaning it has a minimal impact on blood sugar levels. Consuming foods that don’t spike blood sugar can help manage hunger and reduce cravings, making it easier to maintain a healthy weight. By stabilising blood sugar levels, cacao can also help curb the energy crashes that often lead to snacking on high-calorie, processed foods.

Boosts Metabolism

Raw cacao is rich in magnesium, a mineral that plays a role in regulating metabolic function. Magnesium helps control blood sugar, supports muscle function, and contributes to the energy production process. A healthy metabolism means your body burns energy more efficiently, which can support weight loss over time.

Reduces Stress And Cortisol Levels

Chronic stress can lead to weight gain, particularly around the abdominal area. Cacao contains compounds that help lower cortisol, the stress hormone responsible for triggering fat storage. A 2009 study found that regular consumption of flavonoid-rich cacao can help reduce the body’s production of cortisol, potentially leading to lower stress levels and reduced belly fat accumulation.

Increases Energy

One of the reasons many people turn to cacao for weight loss is its ability to increase energy levels. While it doesn’t contain as much caffeine as coffee, cacao has a moderate amount of caffeine along with theobromine, a stimulant that promotes alertness and enhances mood.

More energy may encourage increased physical activity, which, when combined with a calorie-controlled diet, can lead to weight loss.

How To Drink Cacao For Weight Loss

Incorporating cacao into your daily routine can be simple and enjoyable. The key is to consume cacao in a form that doesn’t add excessive sugar, fats, or calories. Here are some effective ways to enjoy cacao while supporting your weight loss journey:

Cacao Tea

Cacao tea is made from cacao shells (the outer skins of the cacao beans), and it is a great way to enjoy the health benefits of cacao in a low-calorie form. Cacao tea is rich in antioxidants, magnesium, and fibre, all of which can support a healthy metabolism and promote feelings of fullness.

How to Make Cacao Tea:

• Take 1 to 2 tablespoons of cacao shells or cacao nibs.
• Steep them in hot water for about 5 to 10 minutes.
• Strain out the solids and enjoy the warm, rich brew.
• Optionally, you can add a touch of cinnamon or stevia for extra flavour without added calories.

This tea is an excellent option for reducing sugar cravings and boosting energy, especially in the afternoon when your energy may dip.

Cacao Smoothies

Another delicious way to incorporate cacao into your diet is by adding it to smoothies. By blending cacao with nutritious, low-calorie ingredients, you can create a satisfying meal or snack that supports weight loss. The fibre and antioxidants in cacao will provide satiety and promote digestive health.

Healthy Cacao Smoothie Recipe:

• 1 tablespoon raw cacao powder
• 1/2 cup unsweetened almond milk (or your preferred milk)
• 1/2 frozen banana
• 1 handful of spinach (for added nutrients)
• 1 tablespoon chia seeds (for fibre and omega-3s)
• Ice cubes (optional)

Blend all ingredients together for a creamy, nutrient-packed smoothie that’s both satisfying and energising.

Cacao-Infused Water

For a lighter version of cacao, you can infuse water with raw cacao nibs. This option is perfect if you want the benefits of cacao without the richness of a smoothie or hot drink. Cacao-infused water is also an excellent way to curb cravings and hydrate at the same time.

How to Make Cacao-Infused Water:

• Place 1 to 2 tablespoons of cacao nibs in a jug of water.
• Let it steep in the fridge for a few hours or overnight.
• Drink throughout the day for a light, energising beverage.

Cacao Protein Balls

For those looking for a quick and healthy snack, cacao protein balls are a great option. These bite-sized treats combine the power of cacao with protein and fibre, providing an energy-boosting snack that can help curb hunger and prevent overeating.

Simple Cacao Protein Balls Recipe:

• 1/2 cup oats
• 1/4 cup protein powder (choose a plant-based or whey protein)
• 1 tablespoon raw cacao powder
• 1 tablespoon almond butter
• 1 tablespoon honey or maple syrup (optional for sweetness)
• 1 to 2 tablespoons water (to bind)

Mix all the ingredients together, roll into small balls, and refrigerate for a few hours. These protein balls are rich in fibre and healthy fats, making them a great pre-workout snack or an afternoon pick-me-up.

Cacao Hot Chocolate (Low Sugar)

A warm, comforting cup of cacao hot chocolate is an excellent way to enjoy the benefits of cacao without resorting to sugary store-bought versions. You can make a healthier, low-calorie version of hot chocolate by using raw cacao powder, unsweetened plant-based milk, and a touch of natural sweeteners like stevia or monk fruit.

Healthy Hot Chocolate Recipe:

• 1 tablespoon raw cacao powder
• 1 cup unsweetened almond or oat milk
• 1 teaspoon stevia or monk fruit sweetener (optional)
• Pinch of cinnamon (optional)

Warm the milk in a pot, whisk in the cacao powder and sweetener, and heat until just simmering. Pour into a mug and enjoy a rich, guilt-free hot chocolate.

Tips For Getting The Most Out Of Cacao For Weight Loss

While cacao can aid weight loss, it’s essential to use it wisely and pair it with other healthy habits. Here are some tips to help you get the most benefit from cacao:

• Moderation is Key: While cacao has health benefits, consuming too much of it can add unnecessary calories. Stick to 1–2 tablespoons of raw cacao powder per day, or enjoy small servings of cacao-based recipes.
• Avoid Added Sugars: Many commercial cacao products are loaded with added sugars. To keep your cacao consumption healthy, always choose raw, unsweetened cacao and use natural sweeteners like stevia or monk fruit when needed.
• Exercise Regularly: Cacao can support weight loss, but exercise is also crucial. Aim for regular physical activity, such as walking, strength training, or cardio, to complement your diet.
• Mindful Eating: Focus on eating mindfully when consuming cacao-based treats. Savour the flavour and pay attention to how the food makes you feel, which can help prevent overeating.

Conclusion

Drinking cacao can be a delicious and nutritious addition to a weight loss plan. Thanks to its high antioxidant content, ability to improve satiety, and support for stable blood sugar levels, cacao has the potential to help you manage your weight in a healthy way. 

Whether enjoyed as cacao tea, blended into smoothies, or incorporated into protein balls, there are plenty of creative and satisfying ways to include cacao in your daily routine. By combining cacao with a balanced diet and regular physical activity, you can create a holistic approach to weight loss that’s enjoyable and sustainable.

Frequently Ask Question

Can I Add Sweeteners To My Cacao Drink?

It’s best to avoid added sweeteners like sugar, as they can contribute to extra calories and hinder weight loss. If you need sweetness, try using natural alternatives like stevia, monk fruit, or a small amount of honey. These options are lower in calories and won’t spike your blood sugar levels.

How Much Cacao Should I Consume Daily For Weight Loss?

For weight loss, aim to consume about 1 to 2 tablespoons (5–10 grams) of raw cacao powder per day. This amount provides a good dose of antioxidants and metabolism-boosting compounds without overloading your system with calories or excess sugar.

Can I Drink Cacao If I’m On A Diet?

Cacao can definitely be included in a balanced diet, especially when you’re aiming for weight loss. As long as it’s consumed without added sugars or excess fats, it can be a healthy, low-calorie option. Just make sure to account for the calories from any added milk or sweeteners in your overall daily intake.