Avocados have a buttery and nutty flavor and texture. Did you know that you can choose an avocado diet for weight loss? This attractive green Mexican fruit has high calories like 322 calories but consists of high amounts of healthy fat 29 g, dietary fiber 13.5g, and is rich in vitamin A, E, C, and K, iron, and calcium.
According to research, the healthy fats in avocados make it a healthy fruit for healthy fats to treat overweight heart diseases, obesity, cancer, skin and hair problem, and arthritis. Therefore, if you like avocados and wish to lower your weight without hunger, try the avocado diet. Eating avocado will lower inflammation and cholesterol lower toxins, help in good digestion, and save the integrity of the cell.
How does Avocado Help Weight Loss?
Table of Contents
Lower Cholesterol & Triglycerides
Interestingly, avocado helps to lower plasma triglycerides and bad cholesterol. LDL cholesterol can have deposited on the arterial wall and cause heart attack and stroke.
Abnormally raised levels of plasma triglycerides can cause atherosclerosis, may steer your body to increase diabetes and insulin resistance.
Avocados have rich monounsaturated fatty acids and help to reduce serum LDL cholesterol. According to a study issued in the Journal-of-Clinical-Lipidology tells avocado consumption can help to lower LDL cholesterol and serum triglycerides and enhance good cholesterol levels in the blood.
Increases Satiety
Avocados can help to boost satiety and lower appetite. In research performed by Loma-Linda-University, USA, the participants were divided into three groups, avocado free, avocado inclusive, and avocado added. The blood glucose, appetite, and insulin levels were measured before and at particular intervals. The participants in the avocado inclusive group showed a raised satisfaction by 23% and a low appetite by 28%. And the participants in the avocado included group reported a higher satisfaction by 26% and a lowered appetite by 40%. Therefore, by including avocado to your diet, you will not experience hungry instantly because of satiation. It will ultimately stop food consumption of foods containing high salt and sugar.
Lower Metabolic Syndrome Risk
According to Mayo Clinic, a bigger waist measurement is a clear sign that you may experience the metabolic syndrome. It is a name provided to a group of health problems like heart disease, stroke, and diabetes. Metabolic syndrome is directly connected to leading an inactive lifestyle and weight gain. The MUFA and dietary fiber have Hass avocados can add the consumption of fruit, vegetable, dietary fiber, and healthy fats that will invariably boost your nutrition quality and lower your waist circumference, lower sugary food consumption and limit the metabolic syndrome risk.
Lower Oxidative Stress
Avocados can helpful for lowering oxidative stress in the body. Oxidative stress happens when the levels of harmful reactive oxygen species increase because of normal cell functions, disease, bad food habits, environmental stress, UV exposure, and mental stress. The oleic acid and antioxidants present in avocados help to lower oxidative stress and stop DNA damage, prevent heart disease risk, obesity, renal failure inflammation, and save the proteins and lipids in the body from being changed by the reactive oxygen species. Avocado oil, peel, and seeds have also been found to get antioxidant properties that help to manage proper metabolism and cell function.
Therefore, it is clear that avocado pulp, peel, and seed all has rich nutrient and can help to lower weight.
Avocados Have High Heart-Healthy Fats
Although avocados are technically a fruit, nutritionally they have fat. Unlike calories from fat. Avocados consist of monounsaturated fat, additionally a small amount of polyunsaturated fat and saturated fat. Most of that monounsaturated fat is oleic acid, the similar fatty acid present in olive oil and olives. This type o fat is considered a healthy fat.
Many research has connected oleic acid to health benefits, such as low inflammation and less heart disease (5Trusted Source).
Many studies have also indicated that changing some saturated fat in the diet with polyunsaturated fat and monounsaturated fat can provide health benefits.
These benefits include more insulin sensitivity, improved blood sugar, and low LDL cholesterol(5Trusted Source, 6Trusted Source).
One review of 10 research presents that changing some fats in the diet with avocado may lower total cholesterol by an average of 18.8 mg per deciliter mg/dL, triglycerides by 27.2 mg/dl, and the bad cholesterol by 16.5 mg/dl.
Avocados May Help in Weight Maintenance
Research has indicated that people who consume vegetables and fruits tend to get low body weight (13Trusted Source). One bigger observational research analyzed the nutritional patterns of Americans. Those who consumed avocados tended to get a more nutrient-rich diet, a reduced metabolic syndrome risk, and less body weight than those who did not consume avocados. (14Trusted Source).
Although this does not necessarily refer to that avocados improve health, it does show that avocados can fit well into a health-boosting diet.
There is also no reason to think avocados should be skipped when lowering weight.
In fact, one large research discovered that people who regularly consumed avocados were up to 9% less likely to increase obesity and overweight on a period of 4-11 years compared with those who did not continually eat avocados (15Trusted Source).
Although it is not clear whether avocados can boost weight loss, there are reasons to think avocados could get a beneficial effect. It is because additionally to improving heart health, the monounsaturated fats present in avocados appear to get many other helpful qualities.
They are burned at a high rate than different types of fats
They may raise the rate at which fat is burned
Avocado may burn more calories after consuming
They can lower appetite and lower the desire to consume after a meal
However, it is necessary to note that these impacts are not yet researched
Some preliminary evidence offer avocados may help to boost weight loss.
According to one study, eating one avocado every day along with a lowered calorie diet helped weight loss and changed the gut microbiota of people with obesity and overweight. It also modestly lowered the marker of inflammation, though these findings were not statistically significant.
Another research of adults weighs obesity or overweight looked at whether consuming one avocado every day for three months changed the abdominal fat distribution and insulin sensitivity in comparison to consuming an avocado-free diet with similar calories.
Avocados Have High In Calories
Because avocados are high in fat and high in calories. For example, 100 gm of strawberries consists of 32 calories, compared to 160 calories in 3.5 ounces of avocado. While different things can impact weight gain and weight loss, the bigger factor is the man calories you eat.
Because avocados have more calories, it can be easy to consume more without knowing it.
Day Avocado Diet Plan
Day 1
Early Morning (6:30 – 7:30 a.m)
Take 1 cup of fenugreek water (soaked overnight)
Breakfast (8:15:8:45 a.m)
Have half avocado and medium bowl salad with quinoa
Mid-Morning Snack (10:30 a.m)
Take 1 cup green tea
Lunch (12:30 – 1:30 p.m)
Eat tuna wrap with tomato, avocado, jalapenos, cucumber, lime juice, one cup of buttermilk, and purple cabbage
Evening Snack (4:00 p.m)
Have one saltine cracker and one cup of black coffee
Dinner (7:00 p.m)
Have sauteed veggies with some chicken breast pieces or one medium bowl of boiled lentils.
Substitutes
- Fenugreek – Fennel seeds
- Tuna – Salmon
- Cucumber – Zucchini
- Green tea – White tea or oolong tea
- Quinoa – Broken wheat
- Lettuce – Kale
- Tomato – Bell pepper
- Lime juice – Orange juice
- Saltine cracker – Multigrain biscuits
- Purple cabbage – Chinese cabbage
- Black coffee – Green tea, white tea, or oolong tea
- Jalapenos – Olives
- Chicken – Mushroom/tofu
- Sauteed veggies – Grilled veggies
- Boiled lentils – Boiled kidney beans
Now, though you will consume fat-burning and healthy foods, you also need to use the stored fat to lower the extra flab. Therefore, you have to exercise along with consuming well. Here is your workout routine on Day 1.
Exercises For Day 1
- Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
- Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
- Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
- Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
- Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
- Jumping jacks – 2 sets of 20 reps
- Side lunges – 1 set of 10 reps
- Spot jogging – 5-10 minutes
- Lunges – 2 sets of 10 reps
- Squat – 1 set of 10 reps
- Crunches – 2 sets of 10 reps
- Mountain climbers – 2 sets of 10 reps
- Side crunches – 2 sets of 10 reps
- Push-ups – 2 sets of 5 reps
- Sit-Ups – 1 set of 10 reps
- Tricep dips – 2 sets of 5 reps
- Russian dance – 2 sets of 10 reps
- Stretch
How You Will Feel After Day 1
If you are a binge eater, you may feel irritated on the first day because of the restricted food portions and choices. But if you can manage the first day of the avocado diet, you will be able to follow the diet plan till the end of the plan. After the end of a successful day 1, you will feel best about yourself and go ahead to lower weight and look best.
Day 2
Early Morning (6:30 – 7:30 a.m)
Have one teaspoon apple cider vinegar with one cup of water
Breakfast (8:15:8:45 a.m)
Eat 5 slices of avocado, 2 scrambled eggs, 2 almonds, and half an apple
Mid-Morning Snack (10:30 a.m)
Take 1 cup green tea
Lunch (12:30 – 1:30 p.m)
Have an avocado salad, Chickpea, and one cup coconut water
Evening Snack (4:00 p.m)
half cup popcorn and 1 cup black coffee
Dinner (7:00 p.m)
lemon butter, Avocado salmon, 1 cup warm low-fat milk, and veggies
If you are a choosy eater, you can choose the substitutes listed below.
Substitutes
- Eggs – Sauteed button mushrooms
- Apple cider vinegar – half a juice of a lime
- Almonds – Walnuts
- Apple – Pear
- Chickpea – Lima beans
- Green tea – Black coffee or white tea
- Black coffee – Herbal tea
- Coconut water – Watermelon juice
- Salmon – Mackerel
- Popcorn – 10 in-shell pistachios
On day 2 also you have to exercise so that your body can mobilize the fat and boost to lose weight.
Exercises For Day 2
- Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
- Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
- Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
- Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
- Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
- High jumps – 2 sets of 20 reps
- Squat – 1 set of 10 reps
- Calf raises – 2 sets of 15 reps
- Lunges – 2 sets of 10 reps
- Horizontal kicks – 2 sets of 10 reps
- Scissor kicks – 2 sets of 10 reps
- Alternate kicks – 2 sets of 10 reps
- Side crunches – 2 sets of 10 reps
- Crunches – 2 sets of 10 reps
- Push-ups – 2 sets of 5 reps
- Sit Ups – 1 set of 10 reps
- Tricep dips – 2 sets of 5 reps
- Russian dance – 2 sets of 10 reps
- Stretch
- Plank – 20-second hold
How will you feel after the end of Day 2?
After the second day, you will feel energetic and have no food cravings. You will begin to feel active and become more productive. The positive changes will help you move on to the 3rd day of the avocado diet.
Day 3
Early Morning (6:30 – 7:30 a.m)
Take one cup water with fenugreek seeds water (2 tablespoons soaked in 1 cup water)
Breakfast (8:15:8:45 a.m)
Eat wheat flour pancakes and 2 avocado
Mid-Morning Snack (10:30 a.m)
Drink one cup of fresh papaya juice
Lunch (12:30 – 1:30 p.m)
Take one cup coconut water with avocado and turkey salad
Evening Snack (4:00 p.m)
Eat 1 saltine cracker and 1 cup of green tea
Dinner (7:00 p.m)
Eat balanced spinach, stuffed chicken breast, carrot, asparagus, and one small low-fat vanilla ice cream
Foods To Eat
Vegetables
Broccoli, kale, spinach, Chinese cabbage, cabbage, bok choy, spring onions, french beans, drumsticks, carrot, beetroot, tomato, cauliflower, onion, bottle gourd, sweet potato, collard greens, eggplant, bitter gourd, squash, etc.
Fruits
watermelon, plum, orange, Avocado, apple, pear, peach, lime, lemon, etc
Protein
ground turkey, Chicken breast, eggs, salmon, mackerel, lean cuts of beef, tuna, haddock, soy chunks, beans, mushroom, tofu, lentils, bone broth, etc.
Nuts & Seeds
flaxseeds, Chia seeds, pumpkin seeds, pistachios, almonds, walnuts, macadamia nuts, etc
Fats & Oils
rice bran oil, Olive oil, ghee (clarified butter), sunflower seed butter, peanut butter, flaxseed butter, etc
Herbs & Spices
coriander powder, Turmeric, cumin, cayenne pepper, rosemary, thyme, cilantro, dill, fennel, black pepper, clove, cardamom, star anise, mace, nutmeg, cinnamon, etc
Grains
wheat, Brown rice, broken wheat, sorghum, etc
Dairy
low-fat yogurt, sour cream, cheddar cheese, buttermilk
Beverages
Coconut water, water, fresh vegetable, and fruit juice
Avocado Diet – Beyond Day 3
After day-3, you should follow this routine for fat burning, growing lean muscles, and boosting your complete wellbeing.
Foods To Avoid
- Fruits – Mango and grapes
- Vegetable – Potato
- 33Nuts & Seeds – Cashew
- Protein – Red meat
- Fats & Oils – Butter, margarine, vegetable oil, hemp seed oil, canola oil, and lard.
- Grains – White rice
- Dairy – Full-fat milk, full-fat cream, full-fat yogurt, cream cheese
- Beverages – artificially sweetened drinks, Aerated packaged fruit, energy drinks, vegetable juice, and alcohol.
Avocado Nutrition Facts
Avocados are the best source of many minerals, vitamins, fiber, and healthy fats, 3.5 ounces that are 100 gm or about half an avocado consists of about 160 calories.
This serving also includes:
- Vitamin K: 18% of the DV
- Vitamin C: 11% of the DV
- Folate: 20% of the DV
- Potassium: 10% of the DV
- Vitamin E: 14% of the DV
Avocados also consist of a fair amount of riboflavin, niacin, manganese, copper, magnesium, and antioxidants. (Source).
Furthermore, avocados are low in carbs and the best source of fiber. Every serving consist of only 9-gm of carbs, 7 of which come from fiber(1Trusted Source). Unlike most other fruits, avocados are about 15% by weight.
Lifestyle Changes To Make
Drink 3-4 litres of water daily. If you exercise, then drink 5-6 litres of water daily. Water will help manage homeostasis, remove toxins, help maintain cell turgidity, and increase cell functions. Get your meals at the right time. Avoid till you feel hungrier, consuming every 2-3 hours is the key to lower weight and managing it. If you consume when you are starving, you will tend to eat high and mindlessly.
Go for a walk each day
Walking will help to enhance your fitness but also help sort your thoughts and your overworked brain.
Choose your food mindfully
When you purchase groceries, think of it as an investment for good health. Skip purchasing junk food or high food salt, sugar, artificial flavors, etc. Always purchase fruits, veggies, lean, nuts, etc. that will lower the amount of toxin in the body.
Limit Alcohol
The best way to do that is to consume in a pub and not at home. Toss out every alcohol bottle from your home now. Once you stop the habit, trust me, your stamina to exercise will go upward and that will cause more productivity at school or work.
Sleep early and wake up early
Sleeping early is a good habit. Take at least 7 hours of sleep every night. Not sleeping enough is one of the good causes to gain weight. Your brain and body require rest to function properly. Moreover, if you wake up early, you will get time to exercise and also prepare breakfast before you sleep.
Cook at home or choose a restaurant that utilizes organic ingredients and utilize low or no artificial coloring and flavoring ingredients.
Make your loved ones know why you need to change your lifestyle so that get your complete support
Develop your social support by making some friends at the sports club or gym.
Skip staying awake till late at night, no matter how interesting the next episode of your favorite series is. Because when you are awake and seeing a series, you will tend to snack, which will cause weight gain.
Another research compared medium-fat diets consisting of either avocado or oil with oleic acid. The diet with avocados enhanced blood lipid levels even more than a diet with oils that were high in oleic acid. (8Trusted Source). The avocado diet also lowers LDL cholesterol by 10% and total cholesterol by 8%. It was also the only diet to lower the number of LDL particles.