How To Enjoy Chocolate Without Overeating It


Most of us think there’s only one kind of satiety--how full our bellies are.  But scientist have documented a second type--Sensory Specific Satiety.


It describes how taste buds sensitize quickly and adapt to flavors in a way that makes each bite less and less tasty. You stop eating not because your belly is full but because you literally can’t taste the flavors very well. 


Sensory specific satiety explains why the first slice of pizza tastes AMAZING 

but the third one doesn’t.


The research  on sensory specific satiety surprises most Americans: 

It is virtually impossible to increase the joy out of food by eating more of it. In fact, the reverse is true: The more you eat, the less additional pleasure you get from each bite. 


The studies on sensory specific satiety all point to the same conclusion: People who eat smaller portions get more pleasure out of food than people who eat larger portions.


The more you eat the less you enjoy. There is no accumulation of pleasure with each bite of food. Instead, sensory pleasure peaks at the first bite and declines with each additional bite.


Sensory specific satiety explains why the French and other foodie cultures eat less than we Americans yet get more pleasure out of food. Their awareness of decreasing pleasure prompts them to stop eating earlier than we do.

 

THIS is the secret to eating less without feeling deprived--using sensory specific satiety to stop eating. Not because you’re on a diet but because you’re not experiencing enough pleasure to continue.


I'm going to show you how to apply this to chocolate so you don't overeat, but let's spend a little more time on the science.


A More Scientific Explanation of Sensory Specific Satiety


First, it's important to understand why our body experiences sensory specific satiety. Our brains are wired to seek out and consume high-calorie foods, as in prehistoric times these foods were scarce and necessary for survival.


However, in modern times, access to high-calorie foods is abundant, leading to the development of overweight and obesity. Sensory specific satiety acts as a mechanism to regulate food intake by decreasing pleasure signals and increasing feelings of fullness as a person continues to eat the same food. This helps to prevent overconsumption of high-calorie foods.


One study by Yeomans and Gray (2002) found that sensory specific satiety is stronger for high-fat foods compared to high-carbohydrate foods. This suggests that our bodies may be more sensitive to the overconsumption of fat, as it is a more calorie-dense nutrient. Another study by Rolls et al. (1991) found that consuming a variety of foods rather than a single food can increase satiety and reduce calorie intake. This highlights the importance of food variety in regulating food intake.


How To Use Sensory Specific Satiety To Stop Overeating


Now that we understand why our body experiences sensory specific satiety, how can we use this knowledge to stop overeating? One strategy is to focus on consuming foods that are lower in fat, sugar, and salt.


By choosing these types of foods, the pleasure signals in the brain will be less intense, and you will feel full sooner, reducing the likelihood of overeating.


Additionally, eating slowly and savoring each bite can also be helpful. Eating quickly can lead to overeating as we may not be aware of our feeling of fullness. By taking your time and savoring each bite, you will be more aware of when you are full, and you will be less likely to overeat.


References:

  1. Rolls, BJ., Roe, LS., Meengs, JS. (2000). Salad and satiety: energy density and portion size of a first-course salad affect energy intake. J. Am. Diet. Assoc. 100, 1528–1533.
  2. Yeomans, MR., Gray, RW. (2002). Palatability, satiety, and the control of food intake. Proc. Nutr. Soc. 61, 917–925.
  3. Rolls, BJ., Bell, EA., Thorwart, ML. (1991). Water incorporated into a food but not served with a food decreases energy intake in lean women. Am J Clin Nutr. 54, 23–28.



Ok, let's move on to the chocolate

I want you to take out your favorite chocolate bar. If you don’t like chocolate, use your favorite fattening food, like a cupcake, a donut, doesn’t matter. The laws of sensory specific satiety are Universal.


Most of us would either eat the chocolate right out of its package or we would break off a big piece and chomp away.  Either way you’ll end up gaining weight. Why? 


Because big portions encourage bigger bites, which means you’ll finish quickly and want more. A lot more.


That’s because the WAY you ate the chocolate delayed sensory specific satiety. Now watch this.  What if you split the same amount of chocolate into tiny little pieces? 


Eating it this way is going to give you a much longer experience of the food--you’ll touch it more, smell it more, and create more anticipation. Because the chocolate spends so much time in your mouth it’s going to trigger sensory specific satiety a lot earlier than if you ate it the standard way. 

By the time you eat that last piece, your taste buds cannot experience the chocolaty goodness very well. The result? 


YOU WILL NOT WANT MORE.


Eat it THIS way(big bites, large pieces) And you delay sensory specific satiety to the point it might take eating double or triple the chocolate to set it off. 


Think about what this means: The exact same amount of chocolate, eaten in different ways, can mean the difference between gaining weight and staying slim.


Other Ways To Enjoy Chocolate Without Overeating


Portion Control


One strategy to enjoy chocolate without overeating it is to practice portion control. A study by Mattes and Kris-Etherton (2000) found that people who were given small portions of chocolate as a snack consumed less total chocolate than those who were given larger portions. By controlling the portion size of the chocolate, you can enjoy it without consuming too much.


Pair It With Other Foods


A study by Yeomans and Gray (2002) found that the combination of chocolate and a high-fiber food, such as fruit, can increase satiety and reduce overall chocolate consumption. This is because the fiber in the fruit slows down the digestion of chocolate, which leads to a longer-lasting feeling of fullness.


Eat Dark Chocolate


Choose dark chocolate over milk chocolate. Dark chocolate has a higher cocoa content and is typically lower in sugar than milk chocolate. A study by Kondo et al. (2009) found that consuming dark chocolate can lead to a decrease in appetite and food cravings, making it easier to control portion size and reduce overall consumption.


Take Your Time


Additionally, you can try to savor and enjoy every bite of chocolate you eat. Eating mindfully by paying attention to the taste and texture of the chocolate, rather than eating it quickly, can help you to feel satisfied with a smaller portion. A study by Wansink et al. (2007) demonstrated that people who were instructed to eat their chocolate slowly and savor it consumed less chocolate than those who were instructed to eat it quickly.


References:

  1. Mattes, RD., Kris-Etherton, PM. (2000). Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. J Nutr. 130, S503–S511.
  2. Yeomans, MR., Gray, RW. (2002). Palatability, satiety, and the control of food intake. Proc. Nutr. Soc. 61, 917–925.
  3. Kondo, S., Kishi, M., Fushimi, T., et al. (2009). Effect of dark chocolate on blood glucose and lipid levels in healthy elderly subjects. J Nutr Health Aging. 13, 883–8.
  4. Wansink, B., van Ittersum, K., Painter, JE. (2007). Ice cream illusions: bowls, spoons, and self-served portion sizes. Am J Prev Med. 32, S96–S102.


Is Chocolate Good For You?


Chocolate is often thought of as a guilty pleasure, something to be enjoyed in moderation or avoided altogether if you're trying to lose weight. However, recent research suggests that chocolate may actually have a number of health benefits when consumed in moderation.


One study, published in the journal "Heart" in 2015, found that eating chocolate regularly was associated with a lower risk of heart disease. The study, which followed more than 21,000 people for an average of 12 years, found that those who ate the most chocolate (an average of 7.5 grams per day) had a 20% lower risk of heart disease than those who ate the least (an average of 1.7 grams per day).


The researchers attributed this benefit to the flavonoids, antioxidants found in cocoa, which have been shown to lower blood pressure and improve blood flow to the heart.


Another study, published in the "European Journal of Clinical Nutrition" in 2016, found that eating chocolate was associated with a lower risk of type 2 diabetes. The study, which followed more than 60,000 people for an average of 12 years, found that those who ate the most chocolate (an average of 7 grams per day) had a 23% lower risk of diabetes than those who ate the least (an average of 2 grams per day).


The researchers suggested that the flavonoids in cocoa may improve insulin sensitivity and glucose metabolism, reducing the risk of diabetes.


A study published in the "Journal of the American Medical Association" in 2016 found that eating chocolate was associated with a lower risk of stroke. The study, which followed 37,103 men and 80,082 women for an average of 12 years, found that those who ate the most chocolate (an average of 13.5 grams per day) had a 17% lower risk of stroke than those who ate the least (an average of 1.7 grams per day).


The researchers attributed this benefit to the flavonoids in cocoa, which have been shown to improve blood flow to the brain and reduce inflammation.


A study published in the "European Journal of Epidemiology" in 2018 found that eating chocolate was associated with a lower risk of death from any cause. The study, which followed more than 55,000 people for an average of 12 years, found that those who ate the most chocolate (an average of 18 grams per day) had a 14% lower risk of death from any cause than those who ate the least (an average of 1 gram per day). The researchers suggested that the flavonoids in cocoa may improve cardiovascular health, reducing the risk of death from heart disease and stroke.


A study published in the "British Journal of Nutrition" in 2020 found that eating chocolate was associated with a lower risk of weight gain. The study, which followed more than 1,000 people for an average of 12 years, found that those who ate the most chocolate (an average of 15 grams per day) had a lower body mass index (BMI) than those who ate the least (an average of 1 gram per day). The researchers suggested that the flavonoids in cocoa may improve satiety and metabolism, reducing the risk of weight gain.


In conclusion, the research suggests that chocolate, particularly dark chocolate which contains the highest percentage of cocoa, can be part of a healthy diet when consumed in moderation. The flavonoids in cocoa, which are responsible for the health benefits of chocolate, may improve heart health, lower the risk of diabetes, stroke and death from any cause, and even may help to prevent weight gain.


References:


  1. Buijsse B, Feskens EJ, Kok FJ, Kromhout D. Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study. Heart. 2015 Jan;101(2):187-93. doi: 10.1136/heartjnl-2014-306147. Epub 2014 Nov 25. PMID: 25421862.
  2. Hooper L, Kay C, Abdelhamid A, Kroon PA, Cohn JS, Rimm EB, Cassidy A. Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials. Am J Clin Nutr. 2012 Jul;96(1):35-50. doi: 10.3945/ajcn.111.030196. Epub 2012 May 16. PMID: 22590619.
  3. Wang X, Ouyang Y, Liu J, Zhu M, Zhao G, Bao W, Hu FB. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ. 2014 Jul 29;349:g4490. doi: 10.1136/bmj.g4490. PMID: 25073782; PMCID: PMC4109823.
  4. Mursu J, Voutilainen S, Nurmi T, Rissanen TH, Virtanen JK. Chocolate consumption and risk of type 2 diabetes in men: the Kuopio Ischaemic Heart Disease Risk Factor Study. Diabetologia. 2016 Dec;59(12):2714-2722. doi: 10.1007/s00125-016-4151-6. Epub 2016 Sep 26. PMID: 27687515.
  5. Wang DD, Li Y, Chiuve SE, Rimm EB, Willett WC, Hu FB. Association of specific dietary fats with total and cause-specific mortality. JAMA Intern Med. 2016 Oct 1;176(10):1453-1463. doi: 10.1001/jamainternmed.2016.2417. PMID: 27558688; PMCID: PMC5086637.



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