We all know that dessert is far from the healthiest meal, especially when you’re trying to lose weight. But making efforts to shed fat doesn’t have to mean dessert is completely off-limits. What it means is that you should be more intentional with your choices. Desserts can range from surprisingly diet-friendly to total calorie bombs, and knowing the difference can make a real impact on your progress.
The key is understanding how different desserts affect fullness, calorie intake, and overall satisfaction. Below, Kristen Carli, MS, RD, a registered dietitian with WOWMD, explains which store-bought options are the best allies on your weight loss journey—and which you’re better off keeping out of your cart.
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1. Jell-O
If you’re craving something sweet but want to keep calories low, Jell-O can be one of the most fat-loss-friendly options on the shelf. Carli explains, "Jello is a great option as it is very low calorie and high volume. You can eat a lot and not worry about overeating calories." Because it’s mostly water and gelatin, it allows you to feel like you’re having a substantial dessert without a calorie overload.
That said, Jell-O isn’t perfect. Carli notes, “However, it is not high in fiber or protein so it is not necessarily something that will fill you up.” In other words, it works best as a light treat rather than a dessert that will keep hunger at bay for hours. Pairing it with a protein-rich meal or snack can help make it more satisfying overall.
2. Dark Chocolate
Chocolate for your health? Yes, pleas! Dark chocolate can also into a fat-loss plan when eaten mindfully. Unlike a lot of sugary desserts, it contains a higher fat content, which can actually work in your favor. "Dark chocolate is a great option because it is higher in fat content which can help you actually feel full, and also help to slow digestion," Carli says. It's also rich in antioxidants. Sign us up!
The caveat is portion size. Because fat is calorie-dense, Carli advises caution: "However, because of its fat content, be sure to keep portions small." A square or two can satisfy a craving without tipping your calorie intake too high.
3. Worst Store-Bought Desserts for Fat Loss: Cookies, Brownies & Baked Goods
On the flip side, some of the most common store-bought desserts are also the most problematic for fat loss. Cookies, brownies, and other baked treats tend to pack a double punch of sugar and fat. According to Carli, "Cookies, brownies, and baked foods are some of the worst desserts for weight loss because they are high in sugar and fat, which ultimately increase calories."
These desserts are easy to overeat and often don’t provide much fullness, making it harder to stay on track with your goals. Even small servings can add up quickly, especially when they’re a regular part of your routine.
