Avocado Diet: Does it work? how to do it, benefits and menu
The avocado diet works to benefit your health and even help you lose weight, so your weight loss goal just got a whole lot easier!
That’s because avocado is delicious and can help you lose weight efficiently and naturally.
This stunning green buttery Mexican fruit contains 322 calories and 29 g of fat which is very healthy for the body.
It still has 13.5 g of dietary fiber and has vitamin E , vitamin A , vitamin C and vitamin K , iron and calcium .
Research has shown that it is the fat content of avocados which makes it a unique fruit that helps in treating obesity, cardiovascular disease, hair and skin problems , arthritis, cancer , etc.
So, if you are looking for a diet that will keep you full and satiated, the Avocado Diet is one of the best for this condition.
That’s because the fruit can help you reduce inflammation , lower cholesterol, improve digestion and protect cell integrity.
Only half of an avocado has more than 15 grams of fat, so you might think that this fruit should be avoided at all costs when you are trying to lose weight .
In fact, the opposite is true. Avocados can help with weight loss because they can help you feel fuller after meals, so you’re less likely to snack.
What is the Avocado Diet?
According to nutrition experts, just 3 days on the Avocado Diet will help you lose around 4 pounds.
But the most important thing about this Avocado Diet is that avocado is very beneficial for health, and such a diet will not exhaust the body.
It contains tons of healthy components: B vitamins, minerals and essential fats for the proper functioning of the body.
To start the Avocado Diet , you must know how to choose the right avocados, as ripe avocados contain all the essential components and only ripe avocados have a mild flavor.
Each day of the diet will be similar to the next and the caloric intake is pretty much the same for all 3 days.
By the way, you’ll have enough energy for the gym , so don’t skip your workouts just because you’re on a diet!
Now, here are some health benefits of the Avocado Diet :
Benefits of the Avocado Diet
Helps in Cleansing the Skin:
Avocado removes dead skin cells very effectively.
That’s because it penetrates deep into the skin to restore nutrients and also helps to increase blood circulation in the skin , which is essential for the skin .
Lowering cholesterol and triglycerides:
Interestingly, avocados help reduce bad cholesterol and plasma triglycerides.
Also, it can be deposited in arterial walls and lead to stroke and heart attack.
Abnormally high levels of plasma triglycerides can lead to atherosclerosis, can drive your body towards developing insulin resistance and diabetes.
Avocados are rich in monounsaturated fatty acids (MUFA) and help lower serum LDL cholesterol .
Improves Eye Health:
Avocado helps keep your eyes healthy.
That’s because it has carotenoids like lutein and zeaxanthin , which help protect your eyes against cataracts, age-related eye diseases, and macular degeneration.
Reduce Stress:
Avocado has a substance called glutathione, which reduces the effects of cortisol, a characteristic stress hormone .
The excess of this hormone also makes the weight reduction process difficult.
Increase satiety:
Avocados can help increase satiety and reduce your appetite.
In a study conducted by Loma Linda University, USA, participants were divided into three groups: avocado-inclusive, avocado and avocado.
Blood glucose, insulin levels and appetite were measured before and at specific intervals.
Participants in the avocado inclusive group reported increased satisfaction by 23% and reduced appetite by 28%.
And participants in the avocado added group reported greater satisfaction by 26% and a reduced appetite by 40%.
So, by adding avocado to your diet, you won’t feel hungry often because of satiety.
This will eventually prevent the consumption of foods high in sugar and salt.
Increases Hair Growth:
The fruit is popular for stimulating hair growth and controlling hair loss .
In addition, it serves as a moisturizer, improving the condition of the hair to a great extent.
Reduce the risk of metabolic syndrome:
Dietary fiber-rich MUFA and Hass avocados can increase your intake of vegetables, fruits, healthy fats and dietary fiber that invariably increase your nutritional quality, reduce your waist circumference, limit your consumption of sugary foods, and reduce your risk of Down syndrome. metabolic.
Reduce oxidative stress:
Avocados can also contribute to reducing oxidative stress in the body.
Oxidative stress occurs when levels of reactive oxygen species (ROS) increase due to normal cellular functions, environmental stress, poor eating habits, mental stress, illness, and UV exposure.
The antioxidants and oleic acid present in avocados help reduce oxidative stress and prevent DNA damage, reduce the risk of heart disease, kidney failure, inflammation-related obesity , and protect the body’s proteins and lipids from being altered by reactive oxygen species. .
Improves Sleep Quality:
Avocado can also be an ally you were looking for to get the perfect nights sleep you needed.
B complex vitamins such as vitamin B3 are able to balance the hormones responsible for the balance of substances responsible for sleep brain activities.
Now, check out in detail the menu that you will consume in 3 days to lose up to 4 kilos.
Now, here are some avocado recipes you can make:
Light Avocado Ice Cream Recipe
INGREDIENTS:
- 1 ripe avocado;
- 240ml of skimmed milk;
- 1 teaspoon of vanilla extract ;
- 2 tablespoons of demerara sugar.
PREPARATION MODE:
- Mix the milk , sugar and vanilla extract ;
- Then add the avocado and put everything in the blender;
- Beat until obtaining a homogeneous cream;
- Place in the freezer and, after three hours, remove and stir with a spoon – this helps to give the consistency of ice cream. Take it to the freezer for another hour and, before serving, stir a little more;
- Ice cream should be consumed as soon as it is taken out of the freezer so it doesn’t become bitter or lose its consistency.
Chicken Tapioca with Guacamole Recipe
INGREDIENTS:
- 1/2 avocado;
- 1 chicken breast ;
- tapioca gum ;
- 1 tablespoon of olive oil;
- juice of half a lemon;
- tomato ;
- red onion ;
- 1 dessert spoon of your favorite grain mix (chia, sunflower seed, flaxseed, sesame, quinoa, etc);
- Pepper and salt to taste.
HOW TO MAKE:
- Season the chicken to your liking and let it marinate overnight.
- The next day, grill the meat and cut it into slices.
- To make the guacamole, mash the avocado well, adding the chopped onion and tomato , olive oil, lemon juice , salt and pepper.
- Preheat a skillet and add the grain mix.
- Then, place the tapioca gum on top, spreading until it occupies the entire bottom of the skillet evenly.
- Wait for the corners of the tapioca to start to unglue and turn it over.
- In one of the tapioca halves , place the grilled chicken , cover with the guacamole, and close.
3 day Avocado Diet Menu
Day 1:
- Early morning (6:30 – 7:30 am) 1 cup of water soaked in fenugreek
- Breakfast (8:15:8:45am) 1 medium quinoa salad with ½ avocado
- Mid-Morning Snack (10:30 am) 1 cup of green tea
- Lunch (12:30 – 1:30 pm) Lettuce Tuna Wrap with Avocado, Tomato, Cucumber, Jalapenos, Red Cabbage and Lemon Juice + 1 cup Buttermilk
- Evening snack (16:00) 1 cup of black coffee + 1 saltine cracker
- Dinner (7pm) Sauteed vegetables with a small piece of chicken breast or a medium bowl of cooked lentils
How will you feel after day 1?
If you’re a binge eater, you may find yourself fussed over the first day by the restricted food and portion choices.
But if you can stick to the first day of the avocado diet , you will be able to stick to the diet plan until and beyond the third day.
Drink water whenever you feel the urge to eat junk food.
At the end of a successful day 1, you will feel good about yourself and look forward to losing weight and looking your best. For that, you need to follow the Day 2 diet plan.
Day 2:
- Early in the morning (6:30 – 7:30 am) 1 cup of water with 1 teaspoon of apple cider vinegar
- Breakfast (8:15:8:45am) 2 scrambled eggs + 5 slices of avocado + ½ an apple + 2 almonds
- Mid-Morning Snack (10:30 am) 1 cup of green tea
- Lunch (12:30 – 1:30 pm) Chickpea and avocado salad + 1 cup coconut water
- Evening Snack (4pm) 1 cup black coffee + ½ cup popcorn
- Dinner (7pm) Avocado salmon with lemon butter + vegetables + 1 cup low-fat milk
How will you feel at the end of day 2?
By the end of the second day, you will feel energetic and your food cravings will subside.
You will start to feel active and become more productive.
Positive changes will motivate you to move on to day three.
Day 3:
- Early morning (6:30 – 7:30 am) 2 tablespoons of fenugreek seeds soaked in 1 cup of water
- Breakfast (8:15:8:45am) 2 avocado and wheat flour pancakes
- Mid-Morning Snack (10:30 am) 1 cup freshly squeezed papaya juice
- Lunch (12:30 – 1:30 pm) Turkey and avocado salad + 1 cup coconut water
- Evening snack (16:00) 1 cup of green tea + 1 saltine cracker
- Dinner (7pm) Chicken breast stuffed with avocado, asparagus and carrots + 1 small scoop of low-fat vanilla ice cream.
Day 3 is no exception and therefore you also need to exercise on this day.
How will you feel at the end of day 3?
By the end of Day 3, you would have lost a lot of water weight , which will make you look thinner.
You will feel more active and lighter. But the real struggle is after completing Day 3.
If you think you’ve lost enough weight and go back to your sedentary lifestyle, you’ll gain the weight in no time.
So this is what you should do after completing the avocado diet .