Seven years ago, I lost 35 pounds while still eating my favorite foods — chocolate included. Without changing my approach or restricting myself, I’ve managed to maintain a similar weight and physique.
Like most people, my weight fluctuates a little, and I’ve actually built muscle mass over the past seven years, which adds weight on the scale. However, I’ve maintained my fat loss.
I follow the 80/20 approach, meaning I eat a diet full of nutrient-dense whole foods, fiber, protein, healthy fats, carbs, and gut health-boosting micronutrients 80% of the time. The remaining 20%, I enjoy foods that are less nutrient-dense without worrying about it.
A huge part of my weight-loss journey was improving my relationship with food. When I no longer mentally categorized foods as “good” or “bad,” it removed less nutritious foods from the pedestal I’d placed them on. I didn’t feel guilty or tempted to overeat when I had them.
My staple evening snack reflects my balanced approach to healthy eating, combining fruit, yogurt, honey, and a little bit of chocolate.
I make a yogurt bowl at night that I tweak based on my mood, hunger levels, and fridge contents
I don’t always eat the same evening snack. It changes based on my hunger level and mood. Some days, I eat a more classic dessert, like chocolate mousse or ice cream, and other days, I’m too full to have anything other than peppermint tea.
On most evenings, my go-to combination of fruit, yogurt, and chocolate hits the spot. I tend to mix all of the ingredients together to create a yogurt bowl, but there are also nights when I enjoy each one separately.
Trying out different combinations means I benefit from getting different nutrients and get to enjoy interesting flavors.
For example, I alternate between fat-free, high-protein skyr and full-fat Greek yogurt. Each nutritious, delicious option carries different benefits: Skyr typically has more protein and fewer calories, whereas Greek yogurt has more fat and a creamier texture.
The dietitian-approved snack has protein, vitamins, and fiber
I ran my Greek yogurt bowl by London-based dietitian Sophie Medlin, who told Business Insider it’s a great snack, as the protein in it helps keep me full and satisfied.
“The fruit also provides additional vitamins and fiber, which are both beneficial for health,” she said. “Honey is sugary, but when used sparingly and mixed with protein from the yogurt and fiber from the fruit, the impact on blood sugars will be moderate, which means it shouldn’t affect your sleep.”
To make the most nutritious choice, Medlin recommends using dark chocolate instead of milk or white chocolate because it contains more beneficial plant compounds and less sugar.
However, she cautioned against having too much dark chocolate in the evening, as the small amount of caffeine it contains might keep you awake.
I only add a small amount of chocolate — usually dark, but not always — to my bowl and try to eat it two to three hours before going to sleep so I can properly digest.
It’s important to remember that all food, dessert included, can be part of a balanced diet
According to Medlin, any food can fit into a balanced diet that supports weight management, including this protein-filled snack combination.
If you want to lose weight, a calorie deficit is key, so Medlin advises keeping an eye on portion size.
“This is the sort of snack I recommend to patients, but with the caveats of being careful with the honey and ideally choosing dark chocolate,” she said.
I’ve found that eating a delicious snack plate with fruit, yogurt, and chocolate satisfies my sweet tooth and keeps me from feeling hungry later at night.
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