How to Lose Weight by Drinking Cocoa

Co-authored by Hannah Madden

Last Updated: August 20, 2021 References Approved

When most people think of chocolate, they think of fattening, sugary sweets that ruin diets. However, pure cocoa powder may actually be able to help you lose weight, and it may even lower your risk for heart disease and other health conditions. In this article, we’ve answered your questions about cocoa powder so you can see if it’s a good fit for your diet and health needs.

Question 1 of 8:

Can cocoa powder make you lose weight?

1
Some studies show that cocoa may help fend off fat. In a study published in April of 2021, researchers claim that daily cocoa powder can help you gain weight slower and retain less fat overall. This study was done on mice and has not been replicated in humans, but experts note that the results are promising.^{[1]
X
Research source}
- Keep in mind that eating chocolate with added sugar won’t help you fend off fat, and can actually make you gain weight. Pure cocoa is great, but cocoa with added ingredients won’t help you lose weight.
2
Cocoa powder works best when paired with diet and exercise. Consuming cocoa powder may be able to help you lose weight, but it’s not going to do much on its own. The best weight loss method is eating a healthy diet and getting exercise every day.^{[2]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source} If you’d like to add cocoa powder to your diet, that’s fine, but it shouldn’t replace any of your essential nutrients.

Question 2 of 8:

What are the health benefits of cocoa?

1
It may help lower your risk of heart disease. Dark chocolate and pure cocoa is high in flavonoids, a compound that is often found in fruits and vegetables. Some studies suggest that the more flavonoids you consume, the lower your risk for heart disease is. Keep in mind, though, that the data for these studies is thin, and the results aren’t 100% conclusive.^{[3]
X
Trustworthy Source
American Heart Association
Leading nonprofit that funds medical research and public education
Go to source}
2
It might lower your risk of insulin resistance or high blood pressure. The same flavonoids that help lower your risk of heart disease also keep your blood pressure regulated and your blood sugar normal. These studies aren’t 100% conclusive, but they are promising.^{[4]
X
Trustworthy Source
American Heart Association
Leading nonprofit that funds medical research and public education
Go to source}

Question 3 of 8:

Which type of cocoa powder should I buy?

Pure, unsweetened cocoa powder. Cocoa powder sometimes comes with added sugar or other fillers, which can actually make you gain weight. If you’re trying to shed some pounds, go for pure cocoa powder that doesn’t have any additional ingredients. It will be high in flavonoids (the things that give you the health benefits) to keep your heart healthy.^{[5]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}

Question 4 of 8:

How much cocoa powder should I eat every day?

The exact amount of cocoa you should have per day isn’t clear. The European Food Safety Authority recommends 0.1 ounces (2.5 grams) of cocoa powder per day to see any health benefits.^{[6]
X
Research source} However, other studies have refuted this claim, saying that you need much more cocoa powder in your diet to see any benefits at all.^{[7]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} In general, it’s important to choose pure cocoa powder without any added ingredients.

Question 5 of 8:

Is there a way to make cocoa powder less bitter?

Yes, you can add a little bit of sugar and salt. On its own, cocoa powder doesn’t taste great. If you’re having trouble drinking your cocoa powder with just water, try adding a little bit of sugar to sweeten it up. Then, add a pinch of salt to bring out the natural chocolatey flavors.^{[8]
X
Research source}
- Some people find that Dutch cocoa is less bitter than natural cocoa. This might be a good choice if you want to avoid using sugar as a sweetener! Just be warned that because of the alkalization process used to create Dutch cocoa, it might taste a little like baking soda.^{[9]
  X
  Research source}

Question 6 of 8:

Does cocoa powder suppress your appetite?

Yes, some studies suggest that cocoa can help you feel full. If you drink cocoa powder before a meal, you may be able to eat less and stay full longer. In general, studies show that cocoa powder is good for weight loss and appetite suppression, but more research is needed to be conclusive.^{[10]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}

Question 7 of 8:

Is cocoa powder healthier than chocolate?

Cocoa powder is usually more pure than chocolate. Even dark chocolate has a lot of additives, like cocoa butter and sugar. Cocoa powder is more refined, and it has less additional ingredients that can cause weight gain. Both are fine, but cocoa powder is probably the better option if you’re trying to lose weight.^{[11]
X
Research source}

Question 8 of 8:

Can you mix cocoa powder with coffee?

Yes, and the caffeine may just give you an extra weight loss boost. While caffeine on its own isn’t linked to weight loss, it can be an appetite suppressant. It can also increase the amount of calories you burn, even when you’re just resting.^{[12]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} However, keep in mind that the studies done linking caffeine to weight loss aren’t conclusive, and you shouldn’t take them as an absolute fact.