If chocolate is your downfall, don't worry, you are not alone. There is something about chocolate that makes people come back for more time and time again. According to one of the major confectionery manufacturers, the UK ate over £3 billion worth of chocolate in 1993 ­ equivalent to over 19lb (almost 8kg) per person!

It may be a biological or physical reason for your habit as chocolate is thought to boost serotonin and endorphin levels in the brain, which have an uplifting effect. The so-called 'chocolate-high' is due in part to phenylethylamine (PEA). PEA is found naturally in the brain and is supposedly released at times when emotional aroused. Chocolate also has the sensory property of melting at body temperature ­ maximum effect in the mouth. Chocolate also contains the stimulants theobromine and caffeine. A small bar of dark chocolate contains more caffeine than a cup of instant coffee. It may be that your body is telling you that you are hungry, and due to convenience and the instant 'sugar-fix' that chocolate will give, you reach for your favourite bar? Like all foods, chocolate is not 'good' or 'bad'. Unlike other forms of confectionery, chocolate does less harm to teeth. Chocolate also provides a number of nutrients, although more of these nutrients will be found in chocolate of the higher cocoa rating rather than more popular varieties:

• carbohydrate (mostly as added sugar or simple carbohydrates)
  
• calcium (milk chocolate)
  
• iron (dark chocolate)
  
• potassium
  
• copper
  
• contains substances thought to be antioxidants and so beneficial to health

However chocolate does get most of its calories from fat (this will vary depending on type, brand etc). Chocolate can be up to 50% fat or 30g fat per 100g, and around 500kcal per 100g (31/2oz). The combination of fat and sugar in foods like chocolate means that our appetites do not adjust to let us know that we have eaten a lot of calories in a small volume. We carry on eating regardless ­ funny how we can always manage that 'death by chocolate dessert' despite swearing blind that you couldn't eat another mouthful of your main course?

It may be that you are eating too much chocolate for reasons other than hunger - comfort, boredom, convenience, and excitement. If you do eat a lot of chocolate because of hunger or convenience, then alternative foods can be used instead of always reaching for the chocolate. Make sure that you have low fat snacks to hand so that you are well prepared for the snack attack. A food that I have successfully tried and tested with a number of clients has been to swap chocolate for a medjool date. Medjool dates are fresh dates that are found in many supermarkets, priced £1.50 - £2.00 per pack. They are really chewy and sweet and surprisingly filling. They are rich in essential vitamins and minerals and will help in your efforts. (The nicotine patch equivalent for chocolate perhaps!?)

If you eat a lot of chocolate for reasons other than hunger, you may need to look more closely at when and why you are reaching for it. You may want to look at 'why can't I change a food habit? ' in the food and mind section.

Allow yourself some chocolate regularly - how much and how often depends on how much you would 'normally' eat.

Ask yourself before picking up chocolate why you want it. If you think it may help you feel better, ask yourself for how long will it make me feel better? Chances are, it will not solve the problem in the long run, and will simply make you feel guilty once you've finished eating.

Don't buy chocolate - avoid the chocolate isle in supermarkets; choose a different route from the one past the newsagents; when stopping for petrol. Make a decision to buy fuel for you car and not for you - if you must buy something, buy a newspaper or sugar-free chewing gum.

If you really fancy some chocolate, and you can not talk yourself out of it, have some and enjoy it without feeling guilty. You would have to eat an extra 11 bars of chocolate in a week to put on 1 pound of fat.

Substitute the chocolate taste for one of the low calorie instant hot chocolate drinks such as Cadbury's Highights or Ovaltine Options (often just 40-50 kcal per serve compared with a typical bar of 200-200 kcal).

 

The following swaps may also help: