Dark chocolate 70%

This food is fat-dominant (42 g per 100 g): a concentrated energy source, to be dosed within your daily calorie total.

Rich in fat, it fits better into meals away from training and is eaten in small amounts: it is the kind of food whose portion you measure to keep your calorie total in check.

With 11 g of fibre per 100 g, it also boosts satiety — an asset for holding a calorie deficit without hunger, and a support for digestion.

In practice: a 40 g portion provides about 13 g of carbs and 228 kcal. Adjust the amount with the calculator above based on your expenditure and the time of day.