How to Stop Eating Chocolate

For many people, the struggle is real when it comes to chocolate. If you find yourself eating a chocolate bar every day, or topping off your cereal with chocolate, don’t worry! You can kick cravings by eating fulfilling meals and foods rich in magnesium. Replace the habit of eating chocolate by taking a walk or even brushing your teeth instead. If your chocolate-eating habits seem more serious, try logging your chocolate intake to find out what your triggers are.

Method 1

Method 1 of 3:

Reducing Chocolate Cravings

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1
Eat fulfilling meals. Eating meals rich in fiber and protein will make you feel fuller for longer, helping you to reduce your cravings. For breakfast, eat a bowl of oatmeal or two eggs with toast and a side of fruit. Make a turkey sandwich packed with lettuce, tomatoes, and a boiled egg for lunch. When dinner comes around, eat protein-rich foods like chicken or beef with a side of vegetables and a dinner roll.^{[1]XResearch source}
- Other foods rich in fiber are raspberries, apples, bananas, pasta, brown rice, whole wheat bread, beans, almonds, broccoli, Brussels sprouts, corn, and potatoes.^{[2]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Foods rich in protein are chicken, fish, beef, pork, tofu, yogurt, beans, eggs, and cheese.
2
Avoid skipping meals. Skipping meals can cause you to crave foods high in sugar, or reach for a quick fix like a chocolate bar. By eating every 3 to 4 hours, you can reduce hunger pains throughout the day.^{[3]XResearch source}
- Eating meals every 3 to 4 hours will help keep your metabolism stable as well.
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3
Drink water. Being thirsty is often mistaken for being hungry. The next time you are hungry and craving chocolate, drink a full glass of water. Additionally, drink water with your meals and in between meals.^{[4]XResearch source}
- It is recommended that you drink 8 cups (1.9 l) to 13 cups (3.1 l) of water per day.
4
Add magnesium-rich foods to your diet. You may be craving chocolate because you have a magnesium deficiency. Because chocolate contains high levels of magnesium, your body may be craving it to boost your levels. Foods high in magnesium are almonds, bananas, cashews, tofu, milk, corn, and broccoli.^{[5]XResearch source}
- Common symptoms of a magnesium deficiency include dizziness, shaking, an irregular heartbeat, twitching, and in extreme cases, seizures. If your magnesium deficiency is severe, contact your doctor.^{[6]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}

Method 2

Method 2 of 3:

Replacing the Habit

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Look for chocolate that contains at least 70 percent cocoa. The darker the chocolate the better. Not only is dark chocolate healthier than milk chocolate, it is also richer. Eating 2 to 3 squares of dark chocolate instead of your regular candy bar should do the trick.^{[7]XResearch source}
2
Drink chocolate-infused tea. Chocolate-infused tea will give you the taste of chocolate without all of the added sugar and fat. Whenever you are craving chocolate, make yourself a mug of chocolate tea.^{[8]XResearch source}
- You can purchase chocolate-infused teas online or from your local health food store.
- Alternatively, drink any type of herbal tea instead of eating chocolate, like English breakfast or dandelion.
3
Take a 15-minute walk outside. Stress could be causing you to indulge in chocolate. Instead of eating chocolate after a test or before an important meeting, go walk outside for at least 15 minutes. The fresh air and increased blood circulation should reduce your stress levels.^{[9]XResearch source}
- Alternatively, do breathing exercises for one minute. Find a quiet place. Close your eyes. Breathe in through your nose, filling your stomach. Then exhale through your mouth.
Brushing your teeth will distract you from your urge to eat chocolate. Additionally, since the taste of toothpaste does not mix well with chocolate, brushing your teeth may prevent you from wanting to eat it afterward.^{[10]XResearch source}

Method 3

Method 3 of 3:

Logging Your Chocolate Intake

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1
Keep a chocolate log for one week. Record the time of day, what you ate, and how much of it you ate. Write down what you were doing and feeling 30 minutes before eating the chocolate. Also write down how the chocolate made you feel afterward.^{[11]XResearch source}
- For example, write down if it made you feel safe, confident, loved, understood, happy, or less stressed or anxious.
2
Review your log after one week to identify your triggers. Look at what you did before you ate the chocolate and how it made you feel immediately afterward. Try to make a connection between the activities, your feelings, and the chocolate to see what triggers you to eat it.^{[12]XResearch source}
- You may discover that feelings of stress are triggering you to eat chocolate.
- If you tend to eat chocolate to help you feel more confident or happy, then you may be suffering from insecurity issues or depression.
3
Exercise to relieve stress and anxiety. If you are eating chocolate due to stress or anxiety, then try exercising for at least 30 minutes, 3 days a week. Exercise by walking, biking, running, or by joining an intramural sports team at school or your local gym.
- You can also relieve stress and anxiety by meditating or by practicing breathing exercises.
4
Write a reassuring note to yourself. Feelings of inadequacy or a low self-esteem may be causing you to find comfort in chocolate. If this is you, try boosting your confidence by writing a note to yourself. Alternatively, set a realistic goal to boost your self-confidence.
- For example, if speaking in public is causing your anxiety and chocolate cravings, set a goal to improve your public speaking skills by taking a class.
- Write, for example, “It is ok to struggle with your self-confidence. Everyone does at one point or another in their lives. But remember that you have friends and family who support you and want the best for you. So you should want the best for yourself, too. You deserve the best.”
5
Talk to a school counselor or a therapist. If your issues don't seem to be getting better despite your efforts, then you may need to find more serious help. Ask your primary care physician for a therapist referral, or call your local psychological association to find therapists in your area.^{[13]XTrustworthy SourceAmerican Psychological AssociationLeading scientific and professional organization of licensed psychologistsGo to source}
- You can also find therapists by contacting your community mental health center, or by asking a local religious institution, like a church or synagogue, for help.

Chocolate Substitutes and Sample Chocolate Log

Healthy Chocolate Substitutes

Chocolate Log Template

Expert Q&A

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Question
I'm on a diet, but I keep craving chocolate. When I decide I will eat just a bite, I end up eating the whole chocolate bar. What should I do?
Claudia Carberry, RD, MS
Registered Dietitian
Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Claudia Carberry, RD, MS
Registered Dietitian
Expert Answer
If you are unable to control how much chocolate you eat, avoid it altogether. Take all of the chocolate out of your home and do not purchase any more. Or, try purchasing individually wrapped pieces of chocolate, such as fun size candy bars. Limit yourself to 1 per day.
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Question
I consume 5-7 bars a day. How can I stop myself if these methods don't work?
Claudia Carberry, RD, MS
Registered Dietitian
Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Claudia Carberry, RD, MS
Registered Dietitian
Expert Answer
You may want to schedule an appointment with your doctor. Ask for a referral to see a registered dietitian.
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Tips

Remember that it's okay to eat chocolate in moderation.
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If it only takes a little chocolate to satisfy your cravings, try eating just a Hershey's Kiss.
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Look for healthy options that contain chocolate, such as Ovaltine or Carnation Instant Breakfast, which contain other nutrients. You can have these with 1% milk for breakfast, which could help reduce your cravings later in the day.
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