A close-up of a piece of chocolate cake.
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If you want to have your cake and eat it too, but you still worry about weight loss, don't despair. It's entirely possible to enjoy the sweet things in life, such as delicious cake, while still losing weight. Unfortunately, you can't just lay around and eat chocolate icing all day, though regular exercise, making sensible decisions about the amount of cake you eat and paying attention to the overall caloric intake of your diet will help you to keep the pounds off.
Step 1
Eat heavier foods such as cake at lunchtime, around the middle of the day, then have a light dinner, suggests Dr. Gabe Mirkin, a practicing physician, radio talk show host and author of the book "The Healthy Heart Miracle." Eating heavy meals late in the day may cause you to gain weight because your body does not have time left in the day to burn off the calories, says Mirkin.
Step 2
Consume plenty of fresh fruits and vegetables, which have a low energy density, meaning they have few calories, but will make you feel full longer, says MayoClinic.com. Incorporating lots of fruits and vegetables in your diet will help you consume fewer calories while still feeling satisfied after mealtimes.
Step 3
Eat cake in moderate amounts after a meal, not instead of a meal, advises weight loss expert Deirdra Price, author of the book "Healing of the Hungry Self." Price defines a moderate amount as whatever you can fit in the palm of your hand.
Step 4
Watch your calorie intake, and keep a food diary. According to the Calorie Control Council, losing weight has less to do with what kind of foods you eat and more to do with the number of calories you consume. Tally up your daily caloric intake and try to keep it at around 1,400 to 2,000 calories a day.
Step 5
Substitute low-fat ingredients or low-calorie sweeteners in the cake and other foods that you eat. According to Dr. George Blackburn, cutting just 100 calories a day through small substitutions can make a difference. ''Those 100 calories add up to 10 pounds a year. Small changes in caloric intake can result in small but meaningful healthier weights," says Blackburn.
Step 6
Exercise regularly to burn calories, lose weight and keep it off. According to guidelines developed by the American College of Sports Medicine and the American Heart Association, you'll need to do 60 to 90 minutes of moderately intense physical activity five days a week to lose weight or maintain weight loss. "Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still be able to carry on a conversation," advises the American College of Sports Medicine.
Step 7
Participate in physical activities that you enjoy so exercise doesn't feel like a chore. Go biking, swimming, jogging or play tennis or other sports. Involve family or friends in your exercise routine to make the experience more fun.
You don't have to exercise for 60 to 90 minutes in one block, advises the American College of Sports Medicine. If it works better with your schedule, you can spread out physical activity in smaller periods throughout the day.
Warning
Don't binge or overeat when it comes to cake. Indulge your cravings without going overboard.
FAQs
The truth, experts say, is that you can have your weight loss and eat cake, too -- as long as you "cheat" on your diet the sensible way. Taking away a person's favorite foods can be the death knell to a diet, says David NW.
Can you eat cake and be healthy? ›
Cake can actually help you manage your weight the way you want when consumed in moderation, and also reduce cravings for unhealthy foods, and assist to control blood sugar levels.
What happens to your body when you eat cake? ›
Gives you energy
Besides milk and eggs, flour and sugar are the main ingredients in a cake, which are excellent sources of carbohydrates (which do provide your body, brain, and muscles with energy). As long as you don't overdo it, you will get a healthy boost of energy to help keep you awake.
Is cake good for weight loss or gain? ›
It's about how much cake you eat and how often you eat it. So unless your eating a lot of the most calorie filling cake, you most likely won't gain weight. It's the additional calories intake daily in the form of cake would definitely produce weight gain.
Is it OK to eat cake once in awhile? ›
Desserts are a delicious way to treat yourself and don't have to be off-limits. To make them part of a healthy diet, keep portions small and choose options with minimal added sugar as often as possible.
Can I lose weight and still eat dessert? ›
But if weight loss is your goal, you can (and should) have dessert if you want to. In fact, allowing yourself to enjoy dessert can actually make weight loss easier. As a registered dietitian, I think the best dessert for weight loss is a mindful portion of any dessert that you like. Yep, you read that right.
Which cake is healthiest? ›
What Type of Cake is Healthy?
- Angel Food Cake. Angel food cake is healthy because It does not contain egg yolk and butter. ...
- 2 . Flourless Chocolate Cake. ...
- 3 . Protein Mug Cake. ...
- 4 . Homemade Strawberry Shortcake. ...
- 5 . Sugar-Free Carrot and Date Cake. ...
- 6 . Pineapple Upside-Down Cake. ...
- 7 . Cheesecake. ...
- 8 . Red Velvet Cake.
Dessert can absolutely fit into a balanced diet. Zooming out and being mindful of your overall eating pattern is more important than hyperfocusing on one food. Allowing yourself to eat the dessert without guilt can help improve your relationship with food and keep you feeling satisfied.
Why do I feel better after eating cake? ›
Yes, that feeling isn't a placebo effect, in fact, it's real. Studies state that foods that have a high percentage of carbohydrates help your body increase the levels of the feel-good hormones (serotonin). Tucking into a plate of your favourite cake improves your mind and body instantly.
How often can I eat cake? ›
Sweets can be part of a healthy, lifelong eating pattern. But for the least harm and -- don't forget this -- the fullest enjoyment, they should be eaten in moderation. That means in small amounts, or only a couple of times a week.
The size of your piece of cake depends on how often you indulge and your activity levels. As a general guide, portions for daily treats should be half (or less) of what you would have on a special occasion, and about a quarter of what might be served at a cafe.
How long does it take to digest cake? ›
How long does it take for the stomach to digest sponge cake? Answer: 2 hours and 30 minutes.
How do you eat cake on a diet? ›
If you like cake, eat a small slice once in a while but only as part of a well-balanced diet. “Deprivation never works. It's better to have a spoon or two of your favorite dessert rather than feel deprived all day because that's the number one trigger for evening bingeing,” says Setalvad.
How can I eat cake everyday without gaining weight? ›
If you crave sweets, a daily dessert can be part of a balanced diet for weight management. Focus on minimally processed whole-food dessert ingredients rich in fiber, protein, and nutrients. Examples include nuts, bananas, dark chocolate, and popcorn.
Will one cupcake ruin my diet? ›
Cupcakes are smallish and cute, but they are by no means harmless. Even one here and there, week by week does add up, and is doing far more damage to your attempts to have great skin and a beautiful body inside and out than just a few extra calories on a splurge day.
Will I gain weight if I eat cake at night? ›
It may lead to unhealthy habits
The reason for this is much simpler than you might expect. It turns out that people who eat before bed are more likely to gain weight simply because a bedtime snack is an extra meal and, therefore, extra calories.
Can I eat cake after exercise? ›
Eating sugary carbs right after a long or intense workout helps replace the muscle fuel burned during exercise. Including a source of protein helps reduce muscle damage and speed its repair. Electrolytes (think sodium, potassium, calcium) help replenish what you lost during exercise.
Can I eat bad and still lose weight? ›
On the flip side, if you eat less than your body needs, the extra calories will come from burning stored fat. So, how does this affect us? It means you can eat whatever the hell you want and still lose weight—as long as you consume fewer calories than your body needs for energy.
