Avocado for Weight loss – a Myth or A Scientific Fact?

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Avocado for Weight Loss

Guacamole!! Sounds riveting, doesn’t it? The green and creamy condiment perfectly complements the crispiness of the nachos and is also amazing in tacos and burritos. But, were you aware that avocados, which make this delectable condiment, have beneficial impacts on our health? Amidst it all, avocados for weight loss has been creating a buzz in the recent times.

Avocado is that one superfood that has the capability of inducing healthy weight loss in an individual without inflicting negative impacts on the body. Not just that, it has beneficial properties which have an overall impact on helping you shed those extra pounds and fit into the jeans that were tight around your waist.

In this article, we will be focusing on the avocado benefits for weight loss and with the avocado weight loss diet that helps induce the same effectively. Just a quick FYI, there are several ongoing and future studies which are willing to pay for eating avocados and becoming their subjects for the studies.

How Does The Avocado Help In Weight Loss?

How Does The Avocado Help In Weight Loss
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Now that we are here discussing about the common grounds of avocado weight loss benefits, it is beneficial that we discuss about the common grounds of effects that this specific berry has on our body to actually help induce weight loss.

In this section of the article, we are going to highlight some of the reasons as to why Avocados are actually beneficial in helping reduce weight in an individual.

1. Helps Reduce Hunger

Helps reduce hunger
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One of the most common obstructions to the path of losing weight often lies in the constant snacking, and for the most part, we tend to reach for the unhealthy variants to help us feel full and content after eating a healthy meal.

Avocados are believed to be the healthier version of the diet and the snacks that you could rely on. Study (R) has also claimed that people who consumed half an avocado on a daily basis with their meal reported being 40% less hungry after around 3 hours of eating and the same dropped down to 28% when the time extended to 5 hours or more.

This clearly explains that the consumption of avocado with the meal helps in keeping you feel full and thus prevents overeating in the name of snacks.

2. Boosts Metabolism

Boosts Metabolism
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It is often seen that people who eat healthy and often indulge in strenuous physical activities end up not losing weight, primarily because of the fact that their metabolism is slow and sluggish. The role of metabolism in weight loss is very crucial.

If everything else seems to not work, try out the avocado diet plan to lose weight because its primary focus is to help boost the metabolism for an effective weight loss. The one thing that avocado is rich in is the monounsaturated fatty acid (MUFA) oleic acid which is present in 63% in the fruit which is way more than just half of the composition.

Study has shown that the consumption of MUFA oleic acid has beneficial impacts in helping enhance physical activity by 13.5% and also impact the metabolism of the body and increase the same by 4.5%.

3. Helps Reduce Belly Fat

Helps reduce belly fat
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There are possibly a few pants and jeans that don’t fit anymore, don’t they? Trying to squeeze into them becomes a chore in itself. Funnily enough, an avocado weight loss diet is actually very beneficial in helping cut down those excess layers of fat around the belly region.

Contradiction or not, it is the fat content in the avocados that help in reducing the excess belly fat. In a study (R), it was found that the diabetic patients who were given a diet rich in MUFA instead of a carb rich diet experienced better distribution of the consumed fat around the entirety of the fat instead of it just accumulating around the belly and abdomen.

The MUFA rich diet also helped in improved insulin sensitivity and helped in the expression of adiponectin which is responsible for fat metabolism in the body.

4. Improves the Glucose and Fat Metabolism in Body

Improves the Glucose and Fat metabolism in body
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Much like how it is mentioned in the prior topic, the MUFA present in the avocado benefits for weight loss and is also very beneficial in impacting the overall glucose as well as the fat metabolism in the body.

In a study (R) conducted on rats who were fed with avocado for 2 weeks straight found that they had higher levels of adiponectin in their blood stream. Adiponectin is the hormone which helps influence the glucose levels in the body and further aids in breaking down the fat in the body.

The consumption of avocado helps regulate the levels of Adiponectin which is associated with the levels of glucose, fat and also helps maintain the weight and such of an individual.

5. Reduces LDL Cholesterol Levels in the Body

Reduces LDL Cholesterol levels in the body
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Often times, more than just the lifestyle related issues, the arrest in the weight loss can also happen because of several medical issues – the high levels of bad cholesterol in the body being one of them. The higher the levels of bad low density lipoprotein (LDL) cholesterol in the body, the worse the condition of the body are.

Higher levels of LDL in the body often times contribute to increase insulin resistance and obesity as well. If you have been look around the benefits of avocado for weight loss, you would be glad to know for a fact that it helps reducing the levels of bad cholesterol in the body.

In a study (R) conducted, it was found that subjects who were fed with a moderate fat diet along with avocados experienced a drop in the LDL levels in the body by 13.5 mg/DL while the others who were fed with a low fat diet with no avocados experienced no significant changes in their cholesterol levels in the body.

6. Filled with Essential Nutrition

Filled with essential nutrition
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One of the yet another amazing avocado for weight loss lies in the fact that it is loaded with essential nutrients which is beneficial for you to not just lose weight but lose it in a healthy manner. It is low in calories and high in vitamins and minerals which have beneficial impacts in helping the weight loss process.

Carotenoids, which have impactful and beneficial impacts concerning the weight loss in an individual is boosted by the presence of MUFA in the body.

Avocado is rich in MUFA oleic acid which is what helps in not just helping absorb more carotenoids (R) from the consumed food. This is the primary reason that adding a bit of avocado in the diet can actually impose beneficial impacts in the overall weight loss in an individual.

7. Loaded with Antioxidants

Loaded with Antioxidants
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In a conducted study (R) by some researchers in Mexico, it was found that monounsaturated fatty acid oils have beneficial impacts in the body have positive impacts in protecting the mitochondria from attacks from the free radicals.

And which fruit is rich in the monounsaturated fatty acids? Avocados.

The Avocados have beneficial antioxidative properties which help in ensuring that the levels of free radicals are properly maintained in the body. The regulated and controlled levels of free radicals in the body help ensure that the body stays healthy and the metabolism isn’t adversely hampered.

8. Breaks Down the Excess Calories in the Body

Breaks down the excess calories in the body
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Yet another factor that contributes to excessive weight gain is the excess consumption and accumulation of calories in the body. Following the avocado diet for weight loss is actually beneficial in helping burn those excess calories in the body to aid in shedding those extra pounds.

The consumption of Avocado (R) helps enhance one’s physical output and also boosts the overall metabolism – the two major factors that have pronounced impacts in leveling the concentration of calories in the body.

How to Eat Avocado for Weight Loss?

How to Eat Avocado for Weight LossNow that we are more or less aware of how and why the Avocado for weight loss is not just a myth but a scientifically proven fact, it is essential that one is well aware of how to consume the fruit to extract the most benefits out of it.

In this section, I am going to share some easy ways that you can eat avocado to not just satisfy your hunger pangs but also induce effective weight loss.

On its Own

On its ownThe easiest and the least hassle is to cut down the middle of the avocado, scoop the flesh out and just eat it as it is with your breakfast. You can have some toast, a glass of juice and even some scrambled or boiled eggs and throw half an avocado in the mix and your breakfast is sorted. It is not just healthy, nutritious but also very helpful in helping you lose weight.

As a Toast Spread

As a toast spreadMany often like to twist and tweak to add the avocados into their breakfast meal. The easiest yet one of the tastiest ways to do so is to mash up the avocados and use it as a spread on a toast. Top the toast slathered with avocados with some scrambled eggs on top and a pickled radish slice in the side and your healthy breakfast for effective weight loss is sorted.

Over a Salad Bowl

Over a salad bowlYet another amazing avocado for weight loss recipe is in a simple salad bowl. Ditch the stinky greens and opt for a super tasty lentils and rice salad bowl with some avocado slices on the top and you are sorted. Throw in some fruits and a bit of fresh herbs to make it taste even better. This salad bowl for lunch is perfect, primarily because of the fact that it helps in satisfying your hunger and keeping you full for a longer period of time. When you avoid unnecessary snacking, the same further contributes to effective weight loss.

As a Condiment

As a condimentGuacamole doesn’t necessarily need an introduction, now, does it? Mash some avocado and add in some chopped onion and chillis to it. Add some chopped tomatoes and coriander for that extra kick of freshness. Enjoy the dip with some baked nacho chips and it will not just fill you up but will promote healthy weight loss as well.

3 Days Avocado Diet for Weight Loss

3 Days Avocado Diet for Weight Loss
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The most common thing that several people are often intrigued about is the fact that how much avocado per day for weight loss is necessary, right? Well, it is believed that even half an avocado a day is more than enough to get your metabolism going for a very healthy weight loss.

With that out of the way, let us divert our focus on the very important and effective 3 Days Avocado Diet that claims to help lose 3 pound in just 3 days.

In this section, we are going to be shedding some light on the diet as well as the included exercise involved in this 3 day diet with avocados for weight loss.

Before proceeding with describing the dynamics of the entire program, it is best to describe that the entire weight loss program is divided into the diet and then the exercise involved in the day. While you are eating a healthy diet, it is also important that you work out to get rid of the accumulated fat in the body for a healthier weight loss.

So, now, hold tight and go through the avocado diet plan to lose weight effectively in just 3 days.

Day 1

For the diet part of the day:

Meals / When to EatWhat to Eat
Early Morning – (before 7:30 AM)Soak 1 teaspoon of fenugreek seeds in a glass of water and let it steep. Drink this in the morning in an empty stomach.

 

Breakfast – (before 9:00 AM)1 bowl of quinoa or wheat grain salad and half an avocado.

Alternatively, avocado on toast works well too.

 

Mid-Morning Snack – (10:300 AM)1 cup of green tea

 

Lunch (before 1:30 PM)Wrap filled with lettuce, avocados, tomato, jalapenos, cucumber, cabbage and lime. Season with salt and pepper.

Have a drink of buttermilk on the side

 

Evening Snack – (before 4:00 PM)1 cup of black tea or coffee along with 2 pieces of crackers

 

Dinner – (between 7:00 PM to 8:00 PM)Lentil salad bowl with some sprinkled pomegranate as a garnish for vegetarians

 

Or, Sauteed Vegetables with grilled chicken for people who eat non veg and meat.

For the exercise part of the day

Type of exerciseVariantHow much
RotationsNeck Rotation1 set of 10 reps
Shoulder Rotation1 set of 10 reps
Arm Rotation1 set of 10 reps
Wrist Rotation1 set of 10 reps
Ankle Rotation1 set of 10 reps
LungesSide Lunges1 set of 10 reps
Overall Lunges2 set of 10 reps
CrunchesSide Crunches2 set of 10 reps
Overall Crunches2 set of 10 reps
Other AccessoryJumping Jacks2 set of 20 reps
Spot Jogging10-15 minutes
Squat1 set of 10 reps
Mountain Climbers2 set of 10 reps
Push Ups2 set of 5 reps
Tricep Dips2 set of 5 reps
Sit Ups1 set of 10 reps
Stretch

 

Outcome after Day 1

The first day of the avocado diet plan to lose weight in 3 days might feel like a lot because of the strenuous activity and the restricted amount of food on the side. If you are a heavy snack eater, the first day will be a bit hard for you to adhere to the mentioned diet and exercise. But adhering to it actually helps you witness the benefits of avocado for weight loss. You’ll feel great and energised and will be excited to take on for the second day of the diet plan.

Day 2

For the diet part of the day:

Meals/ When to EatWhat to Eat
Early Morning – (before 7:30 AM)Mix 1 tablespoon of Apple Cider Vinegar to 1 glass of water. Drink this empty stomach first thing in the morning.

 

Breakfast – (before 9:00 AM)Scrambled eggs / Scrambled Tofu

Half an avocado

2 pieces of almond

Half an apple

 

Mid-Morning Snack – (10:300 AM)1 cup of Green tea
Lunch (before 1:30 PM)Chickpea, lentils and avocado salad with some salad dressing.

1 glass of coconut water

 

Evening Snack – (before 4:00 PM)1 cup of black tea or black coffee

2 crackers

 

Dinner – (between 7:00 PM to 8:00 PM)Grilled salmon in lemon butter

Avocado slices (4-5)

Grilled or roasted vegetables

1 cup of low fat milk

For the exercise part of the day:

Type of exerciseVariantHow much
RotationsNeck Rotation1 set of 10 reps
Shoulder Rotation1 set of 10 reps
Arm Rotation1 set of 10 reps
Wrist Rotation1 set of 10 reps
Ankle Rotation1 set of 10 reps
KicksScissor Kicks2 sets of 10 reps
Horizontal Kicks2 sets of 10 reps
Alternate Kicks2 sets of 10 reps
CrunchesSide Crunches2 sets of 10 reps
Overall Crunches2 sets of 10 reps
Other AccessoryCalf Raise2 sets of 15 reps
Push Ups2 sets of 5 reps
High Jumps2 sets of 20 reps
Tricep Dips2 sets of 5 reps
Sit Ups1 set of 10 reps
Russian Dance2 sets of 10 reps
PlankHold for 20 seconds
StretchBefore and after the sets

Overall Outcome After Day 2

Day 2 is when you start loving the entire routine and feel positive and energetic about the avocado diet for weight loss. You also start feeling less hunger pangs throughout the day. The overall outlook on the program changes and you start being more productive in your day to day life.

Day 3

For the diet part of the day:

Meals/ When to EatWhat to Eat
Early Morning – (before 7:30 AM)Soak 2 tablespoons of fenugreek seeds in a glass of water overnight

Drink this first thing in the morning in an empty stomach.

 

Breakfast – (before 9:00 AM)Wheat Flour Pancakes / Wheat Flour Waffles

2 avocados

 

Mid-Morning Snack – (10:300 AM)1 glass of papaya juice (freshly juiced)

 

Lunch (before 1:30 PM)Grilled turkey breast and avocado salad

For vegetarians, switch the turkey or chicken with cottage cheese or halumi

1 cup of coconut water

 

Evening Snack – (before 4:00 PM)1 cup green tea

2 crackers

 

Dinner – (between 7:00 PM to 8:00 PM)Grilled chicken breast stuffed with a filling made with avocado, spinach, carrots and a few pieces of asparagus.

1 scoop of low fat vanilla ice cream or even 1 scoop of low sugar sorbet

 

For the exercise part of the day:

Type of exerciseVariantHow much
RotationsNeck Rotation1 set of 10 reps
Shoulder Rotation1 set of 10 reps
Arm Rotation1 set of 10 reps
Wrist Rotation1 set of 10 reps
Ankle Rotation1 set of 10 reps
PlanksSide PlankHold for 10 seconds
Forward PlankHold for 20 seconds
Other AccessorySpot Jogging5-10 minutes
Jumping Jacks2 sets of 10 reps
Sit Ups2 sets of 10 reps
Explosive Squats2 sets of 10 reps
Kickbacks2 sets of 5 reps
Bicep Curls2 sets of 10 reps
Pull Ups2 sets of 5 reps
Scissor Kicks2 sets of 10 reps
Mountain Climbers2 sets of 10 reps
StretchBefore and after sets
MeditationAt the end
 

 

 

 

Overall Outcome After Day 3

The end of the 3-Days Avocado Diet for Weight Loss will help you lose those excess water weight in the body which will make you appear slimmer. Not just that, the end of the diet will also help you feel a lot more active and energised in comparison to before. The catch after the third day is to stick to a healthy diet as well as active lifestyle and not return to a sedentary lifestyle because it will bring you back to square one.

Avocado for Weight Loss is still a work in progress on which the researchers are actively working day in and day out to solidify the claims for good. With the current scientific evidences, we can definitely conclusively say that this super fruit is more than just a condiment for your nachos. Eat it carefully and wisely to help shed those extra pounds.