Avocado for weight loss: beneficial properties, recipes, calorie content

Avocado or “alligator pear” is a pear-shaped, oval or round shaped fruit with a hard, dark green or black skin and soft yellowish-green flesh. Avocado is often used in weight loss menus.

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Useful properties of avocado for weight loss

Avocado is a green fruit that looks like an unripe pear. The calorie content of the fruit is quite high. At the same time, eating avocados helps to get rid of excess weight. It contains all the elements necessary for the normal functioning of the body. Scientists believe that alligator pear can replace the entire human diet.

Avocado is used in cosmetology, medicine, and dietetics. The benefits of fruit for weight loss are great. Folic acid, which is part of the plant, helps normalize metabolism, stabilize work and build muscles. Avocado is an integral part of the diet of athletes.

Beneficial vitamin properties of green fruit for weight loss:

Reproduction of fat and carbohydrate metabolic processes into energy potential with the help of riboflavin (B2).
The fat-burning property of thiamine (B1) prevents the formation of extra pounds and stabilizes energy metabolism.
Pyridoxine (B6), together with calcium, helps the body absorb fatty acids and improve cardiac function.
Stabilization of the digestive system, which is supported by pantothenic acid (B5).
The blood clotting process is also carried out due to the presence of phylloquinone (K-vitamin) in avocados.
Choline (B4) is involved in the absorption and breakdown of fats, converting them into life energy. The vitamin helps eliminate insomnia, irritability, fatigue, and absent-mindedness.

Microelements contained in avocados, such as selenium, iron, zinc, calcium, manganese, fluorine, sodium, potassium and others, have a beneficial effect on the functioning of the body as a whole:

removal of excess cholesterol;
reducing the risk of heart attacks and strokes;
improving the functioning of the gastrointestinal tract;
stabilization of water-salt balance;
optimization of hematopoiesis;
strengthening the walls of blood vessels;
ensuring the full functioning of the heart muscle.

Such indicators contribute to the regeneration of internal systems, normalization of metabolic processes and hormonal levels. A stable body condition is less susceptible to the formation and deposition of excess fat.

Pros and cons of choice

The avocado diet has several benefits:

the menu can be varied;
the fruit gives a feeling of fullness, which allows you to painlessly reduce the total calorie intake of the diet;
it has many additional positive effects (improving the condition of the skin, hair, blood vessels, heart, blood composition);
Weight loss also comes from getting rid of edema.

This diet also has its disadvantages:

fat disappears slowly;
the diet is more suitable if you are slightly overweight;
the bland, oily taste of the fruit can quickly get boring;
It's not always possible to find ripe avocados.

How to eat avocado to lose weight

Some people, in order to achieve the fastest weight loss effect, resort to mono-diets. This type of nutrition consists of eating only one product. For example, the avocado diet suggests eating the green product throughout the day, supplementing it with only two liters of water or tea without sugar. Yes, losing weight this way will happen quickly, but the effect of the results achieved will not last long. Therefore, this type of weight loss is suitable for those who need to lose excess weight before an important event or holiday.

For those who have difficulty losing weight using such methods, nutritionists advise abandoning the mono-diet in favor of a properly composed dietary menu, the basis of which is exotic fruit. Breakfast with avocado, supplemented with a piece of grain bread and low-fat hard cheese, helps you lose weight. For lunch you need to prepare vegetable soup with chicken fillet, and for dinner we eat a salad of fresh vegetables with avocado and a glass of kefir.

If you go to eat during the day, it is useful to use a piece of fruit lightly sprinkled with lemon juice as a snack. This diet is followed for about a week, weight loss will be about 3 kg. After taking a break of 10-14 days, it is recommended to repeat the proper diet for weight loss with avocados.

Will it help with the stomach?

The South American fruit contains monounsaturated acids that weaken fatty tissue, regardless of where the deposits are located. But since with excess weight, a significant part of them is located on the stomach, it is in this area that weight loss occurs more quickly. Avocado stimulates blood circulation in the abdominal wall and strengthens muscle fibers. You can enhance the effect if you supplement changes in your diet with abdominal exercises.

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A limited diet with avocados allows you to lose weight only slightly, but the results will last longer than after fast diets. In addition, after 2 - 3 weeks, the fruit can be returned to the diet and you can lose even more weight. A bonus to a slimmer figure will be improved health.

Rules of use

How to eat avocado for weight loss? Eating avocado is not recommended at all, even if you have included it in your weight loss program. Like any foreign fruit or vegetable, when eaten, it has its pitfalls. And in order to get only benefits and avoid harm, you need to know the basic rules:

The fruit pit is toxic and should not be eaten under any circumstances. Immediately after cutting the avocado, you need to remove it without waiting for oxidation.
How to properly remove a bone? It is necessary to make longitudinal cuts on both sides, and then twist the two halves of the avocado in opposite directions. Next, you need to pull the skin a little, making an incision along it. This method will greatly simplify your task of cleaning the fruit.
If you forget to put the cut fruit in the refrigerator, you will soon find the fruit blackened at room temperature.

Even though avocados contain quite a lot of calories, don't be alarmed. Its high calorie content is given by the fats it contains in large quantities, but, as we wrote above, these fats are easily digestible, which means they will not remain as excess weight, but will be used by the body to benefit.

The avocado diet is very difficult and strict; it cannot be used often, maximum once every three to four months.

How many avocados can you have per day?

Overweight people should eat alligator pear in reasonable quantities, without overusing the vegetable fat contained in the berry. The daily norm during weight loss is 1 piece, while it is better to combine the healthy and pleasant-tasting pulp with whole grain bread, herbs, add to soup, then saturation will come faster. 3-4 fruits eaten at one sitting can provoke a feeling of heaviness and become a barrier to weight loss. A few pieces are allowed to be consumed by people with anemia, thinness or poor appetite.

Avocado diet

To get rid of extra pounds, several diets have been developed, the main component of which is alligator pear. When dieting, an avocado helps you lose up to 1 kilogram of weight per day. An avocado diet can include exclusively exotic fruits or their combination with meat, fish, cereals, vegetables, fruits and dairy products. A popular method of losing weight using an alligator pear is designed for 5 days. The menu throughout the diet is as follows:

Breakfast – half an avocado, 50 g of cottage cheese with zero fat content.
Lunch – salad of ½ alligator pear, tomato, cucumber, egg and green onion.
Dinner – half an avocado, a boiled egg, 100 g of boiled beef.

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Pros and cons of the diet

Before starting an alligator pear weight loss diet, you need to know what the benefits and harms of avocados are. Experts believe that the avocado diet should be short, otherwise metabolic disorders may occur. In addition to this disadvantage, the diet has many advantages:

There is no psychological discomfort during weight loss, since juicy fruits quickly satisfy hunger and reduce appetite.
Weight loss is well tolerated and is not suitable only for children, pregnant women and the elderly.
A sufficient number of other products in the diet menu that can be eaten with the main component makes it varied.

Simple avocado recipes with photos

Simple and tasty dishes are prepared from this fruit, which is also called the “alligator” pear. recipes for weight loss are easy to prepare, low in calories and healthy for the body. To cook them, you don’t need to have culinary knowledge or be an ace in cooking. Just follow the instructions with the photo below.

Diet salad

Cooking time:

10 minutes.
Number of servings: 2 persons.
Calorie content of the dish: 166 kcal.
Purpose: breakfast, lunch, dinner.
Cuisine: Mexican.
Difficulty of preparation: easy.

Seafood and alligator pear are the perfect combination of taste and benefits. A diet salad with avocado will help you lose excess weight, energize your body with a significant portion of complex carbohydrates and healthy monounsaturated fats, which contribute to the good functioning of the cardiovascular system. Proteins, fiber, vitamins, minerals, microelements - all this is largely present in the amazing-tasting salad. Prepare it as a hearty breakfast, lunch or dinner, enjoy delicious food and lose weight

Ingredients:

tiger shrimps – 20 pcs.;
rucola – 100 g;
avocado – 1 pc.;
cherry tomatoes – 10 pcs.;
lemon or lime juice - 1 tbsp. l.;
vegetable oil – 1 tbsp. l.;
soy sauce – 1 tbsp. l.;
balsamic sauce - 1 tbsp. l.;
salt, pepper - to taste.

Cooking method:

Wash the arugula, tear into pieces and place in a salad bowl.
Peel the avocado, remove the pit, cut it into pieces, sprinkle with lemon or lime juice.
Wash the tomatoes and cut them in half.
Mix oil, balsamic and soy sauce, salt and pepper.
Mix all salad ingredients and season with sauce.

Soup recipe

For this soup you need 200 g of lean chicken fillet, bell pepper, olive oil (7 tablespoons), salt, 150 g of onion, one green hot pepper, 1.5 liters of low-fat broth, 5 avocados, juice of one lemon, coriander.

Preparing the soup:

To prepare the soup, cut the meat into small strips, add salt and prepare a low-fat broth.
Cut the onion into rings, bell pepper into cubes.
Place the vegetables in the prepared broth, bring to a boil, add avocado pulp, lemon juice, coriander.
Using a blender, make puree and add salt. Pour into bowls and garnish with a slice of lemon.

Fat burning cocktail

Avocado cocktail is actively used not only by people who are losing weight, but also by athletes. This drink burns fat, is an excellent cooling dessert that speeds up metabolism, enriches the blood with oxygen and causes a surge of energy in the body.

You'll need:

Tropical fruit – 1 piece
Frozen low-fat yogurt – 50 ml
Cane sugar (or sweetener) – 1 tsp.
Skim milk – 220 ml.
Juice of half a lime

Preparation

Tropical fruit is peeled and pitted, cut into arbitrary pieces
Add frozen yogurt to the avocado pulp. If desired, use a few more pieces of ice.
Add lime juice, cane sugar to the ingredients
Beat the mixture with a blender
The fat-burning cocktail is poured into a tall glass, garnished with a slice of green fruit and eaten immediately.

The richer it is, the more it burns fat

The fat content of the American alligator pear is more than half. But this fact should not alarm you. Indeed, in this case we are talking about monounsaturated acids, which are easily absorbed. The body needs them, like air, for vital processes. And, in addition, they destroy cholesterol.

Why is it a natural fat burner:

Promotes insulin production. This means it accelerates weight loss. After all, this substance tells the body that it is time to convert glucose into energy.
Leads among fruits in protein content. Hearty avocado is a good option for your diet.
Works with all human organs, removes toxins from the gastrointestinal tract and liver, thereby leading to weight loss without the reverse effect.
The potassium in the composition eliminates excess water, which helps with weight loss.
Rich in levocarnitine, which affects fat metabolism and ensures active fat burning.
Contains a minimum of sugar.

The fruit cleanses the body, eliminates harmful substances, and normalizes metabolism. And significantly increases the effectiveness of training. This means it also helps with weight loss.

It's great to lose weight

In the case of the avocado diet, you can lose weight and take care of your health. Both your figure and well-being will benefit. Benefit and taste work in tandem here.

So, what else is avocado good for losing weight:

quickly converts carbohydrates into energy;
prevents new fats from appearing;
improves the activity of the heart and digestive organs;
cleanses of toxins;
increases performance.

The exotic fruit helps build muscles, starts proper metabolism and is a preventative against atherosclerosis, stroke and heart attack.

How can I use it?

It is ideal, according to nutritionists, to use alligator pear as an express cleanse of the body. Well, if it comes to diet, its duration should not exceed three days.

It is useful to carry out fasting days, based on frequent mini-snacks: light salads and sandwiches with spread or avocado pate. This way you can quickly remove excess water, cleanse your intestines and, naturally, achieve weight loss.

The main caution is not to overuse dishes with tropical fruit.

Avocado diet for burning fat

Avocado is popular in express diets because in a very short time you can achieve the desired results and lose extra pounds. And then introduce it into your diet, replacing unhealthy snacks with avocado snacks.

Express diets with avocado give results in just 3 days (minus 1.5-2 kg). The menu looks like this:

Avocado (half) with low-fat cottage cheese in the morning.
For lunch, salad with avocado, cucumber and egg, dressed with lemon juice.
For dinner, repeat breakfast, but you can provide it with 100 grams of chicken fillet, a piece of red fish, or beef.

When continuing the avocado diet for weight loss, you must follow the following rules:

To maintain your diet, you can include cereal porridges, fruits, vegetables, dairy products, herbs, beef, chicken and fish in your menu. Food can only be eaten boiled, steamed or baked;
Drink 2 liters of water;
Eliminate flour to achieve the desired result. You can replace it with a bruschetta snack or an avocado smoothie;
There is no need to continue eating avocados for breakfast, lunch, and dinner, switching to a regular diet. Firstly, divide your meals into 4 times, and secondly, do not eat more than 1 avocado per day. For example, make an appetizer from one half and a salad from the other - that will be enough.

An example of continuing the avocado diet:

Breakfast: steam omelette and half an avocado.
Lunch: baked fish and vegetable salad (for example, “Spicy”).
Afternoon snack: low-fat yogurt.
Dinner: boiled fish (beef, chicken fillet) and 100 g of fruit.

In general, fruit should be included in the daily diet, for example, for dinner. If you regularly exercise and exclude baked goods, you can maintain beautiful shape and not gain weight.

How to choose

Ripeness is determined by softness. However, do not press the fruit with your fingers to avoid leaving a dent. Do this with your palm: hard - unripe, soft - ready to eat.

Another way to determine the ripeness of an avocado is by the color of where the stem attaches to the fruit.

The color should not be bright green (this is a sign of immaturity, although some varieties have this shade), but brownish, already darkened. If it is deep brown, it indicates spoilage.

Bring the fruit to your ear and shake lightly. The bone inside is felt with a barely audible knock. But if she’s hanging around there with all her might, it means she’s already gotten away from the spoiled pulp.

This is interesting. There are about 100 varieties of avocados. They vary in size (weigh from 100 g to 2 kg), shape (they are round, oval or pear-shaped), color (from dark emerald to purple), taste and chemical composition (some have more fat, some have more fat). then less). As part of weight loss, you can use several varieties to diversify your diet.

Nutritionists' opinions on weight loss with avocados

Doctors and weight loss specialists recommend alligator pear to their patients as a dietary supplement. In their opinion, avocados have worked well for losing belly fat. By consuming this fruit, problem areas of the female figure lose weight faster and more effectively.

Nutritionists insist that no weight loss will bring you the desired results if you alternate avocado dishes with the consumption of baked goods or fast food. According to experts, weight loss is most effective when the menu is compiled according to the principles of healthy eating. And avocado acts as a snack or dinner substitute.

Useful video

Watch this video about the benefits of avocados for weight loss:

Reviews of those losing weight and results

Yana, 19 years old: “After reading many reviews of people losing weight about avocados, I decided to try the technique on myself. I lost 5 kg in a week! I lost weight in my stomach and thighs. The diet is delicious and easy, it suited me perfectly. I use a fat-burning smoothie with avocado regularly for dinner, after which I don’t eat.”

Georgy, 46 years old: “I suffered from a stomach disease. The doctor advised me to add an “alligator” pear to my diet, which became the basis of my breakfast. The benefits of avocado turned out to be enormous. In addition to feeling better, the level of acid in the stomach decreased. I noticed that I easily lost 10 kg in a month.”

Natalya, 36 years old: “I just love avocados. When I decided to lose weight, my choice fell on the method with this fruit. I make delicious sandwiches, salads, soups, and eat it just like that. I also use avocado oil for cosmetic purposes. During the day of the diet I lose 0.5-1 kg.”

2.5 / 5 ( 2 voices)