Chocolate And Keto: One Bar's Impact

The ketogenic diet is a low-carbohydrate diet that helps people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. While on the keto diet, it is best to avoid standard grocery store chocolate and chocolate candy bars as they are loaded with sugar and carbohydrates. However, it is still possible to eat chocolate on the keto diet, provided it is dark chocolate with a high cocoa content (over 70%) and low in sugar. It is also important to consume chocolate in moderation to stay within your daily carbohydrate limits. There are also recipes for making your own keto-friendly chocolate bars at home.

A small amount of chocolate may not kick you out of ketosis

One chocolate-covered hazelnut, for example, has around 1g of carbohydrates. If you are sticking to 30g of carbohydrates per day, you could fit this into your diet without issue.

It is important to remember that the source of snacking is important. If you are snacking due to emotional reasons, it may be best to restrict carbohydrates, even if they fit your macros.

There are also keto-friendly chocolate brands available, which are usually low in sugar and carbohydrates. However, these can be extremely expensive, with one standard keto candy bar costing over $8.

If you are craving chocolate, there are a few keto-friendly options available to buy, such as:

• Chocoperfection Dark European Chocolate Bar
• Kiss My Keto Original Dark Chocolate
• Bulletproof Original Dark Fat Fueled Chocolate
• Lindt 90% Cocoa EXCELLENCE Bar
• Alter Eco Deep Dark Chocolate

The impact of a chocolate bar on your keto diet depends on your daily carb intake

The ketogenic diet is a low-carbohydrate method of eating. The impact of a chocolate bar on your keto diet depends on your daily carb intake. A standard Hershey's bar contains 25 grams of carbohydrates, which is more than the recommended weekly intake for someone on a keto diet.

However, this does not mean that you cannot eat chocolate at all on a keto diet. You can still have chocolate, but you need to be mindful of the type and quantity of chocolate you consume. Opt for no-sugar or low-sugar, low-carb chocolate options. It is also beneficial if the chocolate bar is higher in protein and contains healthy fats, such as unsaturated fats.

Additionally, it is important to be cautious about the amount of alternative sweeteners, like xylitol or erythritol, and MCT oil present in keto-friendly chocolate bars. Consuming excessive amounts of these ingredients at once can lead to stomach issues, such as cramping and diarrhea.

If you are craving chocolate, there are several keto-friendly options available, including:

• Chocoperfection Dark European Chocolate Bar: This bar has zero grams of sugar, 14 grams of fiber, and only two net carbs per bar.
• Kiss My Keto Original Dark Chocolate: This bar is designed for keto followers, containing no added sugar and is sweetened with stevia. It also includes MCT oil for an extra boost of fat.
• Bulletproof Original Dark Fat Fueled Chocolate: While this bar has 22 grams of carbs, it only has 10 grams of net carbs, making it keto-friendly.
• Lindt 90% Cocoa EXCELLENCE Bar: This bar can be found in local candy shops and has three grams of sugar and 12 grams of carbs per serving.
• Alter Eco Deep Dark Chocolate: This chocolate is fair trade and organic, with six grams of sugar and 11 grams of carbs per serving.

Remember, the key is moderation and ensuring that your total carb intake, including the chocolate bar, stays within the recommended range for ketosis.

The psychological impact of cheating on your keto diet

The psychological impact of "cheating" on your keto diet

The keto diet is a popular but restrictive diet plan, and it is natural to feel anxious about "cheating" by consuming foods that are not part of the diet. However, it is important to remember that one "cheat" will not ruin your progress and that it is okay to indulge in moderation.

The dangers of a restrictive mindset

Restricting certain foods or food groups can be detrimental to your physical and mental health. A restrictive mindset can lead to an unhealthy relationship with food, where you may feel guilty or anxious about consuming certain foods. This can result in disordered eating patterns and negative thoughts about your food choices. It is important to remember that all foods can be part of a healthy diet when consumed in moderation.

The impact of negative self-talk

Beating yourself up over a small indulgence can lead to a negative self-image and low self-esteem. Negative self-talk, such as telling yourself that you have ruined your progress or that you have failed, can be detrimental to your mental health and motivation. Instead, try to practice self-compassion and remind yourself that one "cheat" is not a reflection of your overall commitment to the keto diet.

The risk of an "all-or-nothing" mentality

Viewing your diet as an "all-or-nothing" situation can be harmful, as it may lead to a cycle of binging and restricting. If you believe that one "cheat" has ruined your progress, you may be more likely to continue consuming non-keto foods, as you feel that you have already failed. This can lead to a sense of loss of control and further negative self-talk. Instead, try to view your "cheat" as a minor setback and focus on getting back on track with your next meal.

The importance of a positive mindset

Maintaining a positive mindset is crucial when it comes to your diet. Remind yourself that one chocolate bar is not going to undo all your hard work and that it is okay to treat yourself in moderation. Focus on the long-term goal and enjoy the process, rather than fixating on minor setbacks. A positive mindset will help you stay motivated and committed to your diet in the long run.

Practical tips for managing cravings

If you are struggling with cravings for non-keto foods, there are several strategies you can employ:

• Identify the source of your cravings: Are you craving sweets due to emotional eating or insulin resistance? Understanding the reason behind your cravings can help you develop healthier coping mechanisms.
• Find alternative options: Instead of reaching for a sugary chocolate bar, opt for a keto-friendly chocolate treat. There are several keto-friendly chocolate brands available, or you can make your own at home.
• Practice portion control: If you are craving a particular food, allow yourself to have a small amount to satisfy your craving without overindulging.
• Distract yourself: When a craving strikes, try to distract yourself by engaging in an activity you enjoy, such as going for a walk, calling a friend, or practising a hobby.

Keto-friendly chocolate brands are available

The keto diet is a low-carbohydrate method of eating. While it requires you to cut out many desserts and snacks, there are some sweet treats that you can still enjoy.

Dark chocolate, for example, is often keto-friendly, as it has a higher concentration of cocoa and less sugar than milk chocolate. To be considered keto, a chocolate product should contain fewer than 1g net carb per serving. Dark chocolate usually falls into this category, and it's also a great source of flavanols, which are believed to help protect the heart.

• Lilly's Dark Chocolate: Sweetened with stevia and erythritol, a sugar alcohol that is easier on the stomach than other sugar alcohols. There are about 4 grams of net carbs per serving, and flavours include almond, sea salt, and coconut. Lilly's is also Fairtrade certified.
• Choc Zero: Another low-carb and keto favourite, with about 2 grams of net carbs per serving. It is sweetened with monk fruit, a natural non-nutritive sweetener.
• Lindt Excellence 90% Cocoa Supreme: This dark chocolate bar is keto-friendly due to its high cacao percentage. There are around 7 grams of carbs per serving.
• Alter Eco Deep Dark Blackout: This chocolate bar has 85% cacao and 6 grams of net carbs per serving. Alter Eco chocolate bars are Fair Trade certified.
• Endangered Species 88% Dark Chocolate: This Fairtrade chocolate bar producer offers a variety of dark chocolate options, including hazelnut toffee, tart raspberry, and cinnamon and cayenne. Their Panther bar contains 88% cocoa solids and 11 grams net carbs per serving.
• ChocXo: Originally a standard bean-to-bar chocolate company, ChocXo now makes keto-friendly foods with real sugar and high-quality cacao. Their line includes chocolate squares, almond butter cups, and chocolate-covered nuts.
• Keto Krack'd: A newer brand that uses allulose and monk fruit as sweeteners. Their products have no weird aftertaste or cooling sensation on the tongue. They offer products like peanut butter crunch bars and aloha caramel.
• ChocoPerfection: The oldest brand on this list, ChocoPerfection bars are sweetened with a blend of erythritol and chicory root fibre/FOS, and they contain a good amount of fibre along with the fat. They offer chocolate bars in several flavours.
• Guittard 100% Cacao Bar: A smooth chocolate without any sugar.
• Hershey's: Hershey's Dutch-processed cocoa power and dark cocoa powder are keto-friendly options.

While these chocolate brands are keto-friendly, it's important to remember that moderation is key. Even if you stick to these options, consuming too much chocolate can still impact your keto diet and your health.

You can make your own keto-friendly chocolate bars

It's cheaper to make your own keto-friendly chocolate bars than to buy them, and you can be sure of exactly what's in them. Plus, they're simple to make and can be used for everything.

Ingredients

• Cocoa butter
• Cocoa powder (unsweetened)
• Sweetener (e.g. powdered erythritol, stevia drops, monk fruit allulose blend)
• Salt
• Vanilla extract
• Optional: crushed nuts and seeds, flavour extracts (e.g. peppermint, orange), lecithin

Method

• Melt the cocoa butter in a double boiler over low heat.
• Gradually add the sweeteners, salt, vanilla extract, and any other ingredients. Whisk thoroughly.
• Pour the mixture into moulds and chill in the refrigerator for at least 30 minutes, until firm.

Tips

• Use a silicone mould for best results.
• If you don't have a double boiler, you can use a heatproof bowl over a saucepan of boiling water.
• Avoid using coconut oil or dairy butter instead of cocoa butter, as this will affect the texture and taste.
• Avoid using cocoa powder instead of baking chocolate, as this will result in a chalky, gritty texture.

Frequently asked questions