The M&M Diet: Can You Really Lose Weight Eating Candy?

Understanding the M&M Diet

The M&M diet has become a popular weight loss approach that claims you can still lose weight while eating candy. The diet works by portioning out color-coded M&Ms to ensure you stay within your daily calorie needs for weight loss.

The Origins of the M&M Diet

The M&M diet was created by Dan Hoover, a popular nutritionist and weight loss speaker, in the late 1990s. Hoover believed that moderation and portion control were the keys to losing weight, not entirely restricting or demonizing any particular food group.

By allowing dieters to still consume their favorite candies, the M&M diet aims to prevent feelings of deprivation that often lead to bingeing. The key is eating those candies mindfully within your daily calories.

How the M&M Diet Works

On the M&M diet, different colors of M&Ms are portioned out into bags and consumed during specific times of day to meet calorie counts.

Typically, chocolate candies like M&Ms have about 150 calories per 44 piece serving size. The M&M diet divides the candies into the following daily amounts:

• Breakfast - A small 10 piece serving (56 calories)
• Mid-morning snack - A 12 piece serving (68 calories)
• Lunch - An 18 piece serving (102 calories)
• Afternoon snack - A 22 piece serving (124 calories)
• Dinner - A 12 piece serving (68 calories)

This amounts to about 1,200 calories each day, suitable for gradual but consistent weight loss for many dieters.

Pros of the M&M Diet

There are some potential upsides to using the M&M diet plan for weight loss:

• Allows for moderated chocolate consumption so dieters don't feel deprived
• Clear portioning guidelines make calorie counting easy
• No expensive specialty foods required - just bags of M&Ms
• The set calorie target supports steady weight loss for many

Cons of the M&M Diet

However, there are also several drawbacks to consider with this diet:

• Nutritionally, almost no protein, fiber, vitamins or minerals
• Mostly "empty" calorie candies can leave dieters feeling hungry
• Potential blood sugar spikes and crashes from sugary sweets
• Lack of nutrients over time could lead to vitamin deficiencies
• Hard to sustain long-term due to poor nutrition balance

Creating a Balanced Diet with Limited M&Ms

While the M&M diet itself does not seem an advisable or sustainable approach, incorporating a small amount of M&Ms or other chocolate into an otherwise balanced diet can work for some dieters.

The Importance of Protein, Fiber and Nutrients

Instead of subsisting mostly on M&Ms alone, your diet should focus primarily on nutritious whole foods:

• Lean protein like poultry, fish, beans, nuts
• Fiber-rich complex carbs like vegetables, fruits, whole grains
• Healthy fats from oils, seeds, nuts, avocado
• Vitamin/mineral packed veggies and fruits of all colors

These nutrient-dense foods provide your body with adequate protein, fiber, vitamins and minerals. They help support energy levels, metabolism and overall health.

Watching Overall Sugar Intake

American Heart Association guidelines recommend limiting added sugar intake to no more than:

• Women: 25 grams or 6 teaspoons
• Men: 36 grams or 9 teaspoons

Going far beyond these thresholds substantially increases risk for obesity, diabetes, heart disease and fatty liver disease over time.

While M&Ms can be incorporated sparingly in moderation, your overall diet should emphasize complex carbs and natural sugars from fruit, milk and grains instead of added sugars.

Portioning M&Ms Carefully

When you do indulge in chocolate candies, portion control is key. Here are some healthy tips for incorporating M&Ms or other sweets:

• Stick to single size packages or ready made 100 calorie packs
• Measure out 1 ounce serving sizes (about 150 calories worth)
• Pair sweets with protein/fiber like nuts or fruit to balance blood sugar response
• Eat slowly and mindfully to savor - don't mindlessly snack from a large bag

Healthier Candy Options to Consider

For those looking to satisfy their sweet tooth while sticking to a healthy diet, there are some better candy options to consider than M&Ms.

Dark Chocolate

High cacao dark chocolate contains antioxidants and less sugar than milk chocolate candies. Look for varieties containing at least 70% cacao with minimal added sugar.

Fruit Snacks

Fruit snacks sweetened with juice concentrates rather than corn syrup or sucrose offer more nutrients. Starburst and Welch's fruit snacks are two good options.

Jelly Beans

Jelly beans tend to have less fat and calories than chocolate candies. Starburst and Jelly Belly jelly beans make for lower calorie sweet treats.

Incorporating Other Fun Foods

You dont have to deprive yourself when trying to eat healthy. In addition to the occasional sweet you can still enjoy fun foods that offer more nutrition than candy alone.

Protein Bars

Look for protein bars with limited sugar and decent fiber and protein levels to support satiety and blood sugar control. KIND, Think! and NuGo bars area all good picks.

Protein Smoothies

Blend protein powders like whey or plant proteins with milk/yogurt, fruits, veggies, nut butters and healthy fats for balanced nutrient rich smoothies.

DIY Trail Mix

Make your own trail mix with unsalted nuts, mini dark chocolate chips, dried berries, banana chips, pretzel sticks and other fun mix-ins for sweet and salty crunch.

While challenging, resisting temptation for candy and other sweets is possible with mindful eating habits. Include sweets in strict moderation as part of an overall balanced diet for optimal health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.