Avocados are a type of fruit that has a myriad of health benefits. This is what makes avocados often included in the diet menu of some people. Even now there is a special type of diet with this one fruit. Yes, the avocado diet is currently in great demand. However, is the avocado diet really effective for losing weight? How to do an avocado diet? Find out the answer below.
Avocado nutritional content
Avocados are a source of vitamins C, E, K, and B-6, and riboflavin, niacin, folic acid, pantothenic acid, magnesium, and potassium. Avocados also provide lutein, beta-carotene, and omega-3 fatty acids.
Although most calories in avocados come from fat, you don't need to worry. Avocados are full of healthy fats that are useful for controlling cholesterol levels and helping you stay full.
If you consume fat, your brain receives a signal to turn off your appetite. Eating fat can also slow down the breakdown of carbohydrates in the body, which helps keep blood sugar levels stable.
Fat is very important for every cell in the body. Eating healthy fats supports healthy skin, increases absorption of vitamins, minerals, and essential nutrients that dissolve fat. Healthy fats contained in avocados can even help boost the immune system.
Get to know the avocado diet
Avocados can help you lose weight because it can make you feel fuller after eating. That's why you don't snack a lot and can hold your appetite. This is certainly good if you want to lose weight.
Avocado diet is done by eating avocados for breakfast, lunch, dinner, and snacking. Avocados may be served with bread, vegetables, made smoothies, or just fruit.
Diets that only limit one type of food are usually unhealthy and are not recommended by experts. Fruit is a healthy food if consumed in a balanced amount. However, fruit should not be the only food you eat in a day. Especially if the type of fruit is just that and that.
Avocados are rich in monounsaturated fatty acids, fiber, potassium, and vitamin K. These nutrients make avocados a healthy fruit, but in sufficient quantities.
Avocados are a high-calorie fruit, with one and a half avocados containing 182 calories. If you eat too much, the weight does not decrease, it will increase. This is what makes avocados can also increase your weight. Yes, it does not mean because you eat fruit, you can eat as much as possible. This is precisely wrong.
Also, if you only eat avocados for a certain period of time, you will lose other important nutrients that are not contained in the avocado.
You can do an avocado diet according to your goals. If you want to lose weight with an avocado diet, don't overeat avocados. Replace your diet with additional avocados, such as avocado salad or avocado omelet. It's best to avoid avocados as a snack for you, because you will unconsciously increase your calorie intake.
Meanwhile, if you want to gain weight with an avocado diet. You can replace avocados as a healthy diet, such as for your afternoon snack.
Benefits of the avocado diet
1. Helps you lose weight
The type of fat in avocados is monounsaturated vegetable fat. This type of fat is called good fat because it is very easy to burn and convert to energy.
Because of the good fat content and dense calories, eating avocados can make you full longer. You also can control the desire to find a snack or eat again. This is certainly good if you want to lose weight.
Avocados also include fruits that are high in fiber while the carbohydrates are low, so they can help you lose weight.
2. Prevent osteoporosis
Half of the avocados provide approximately 25 percent of the required vitamin K per day.
The benefits of this vitamin are often ignored, even though vitamin K is included as important for bone health. Eating foods that contain enough vitamin K can support bone health by increasing calcium absorption and reducing calcium drainage through urine (urine).
3. Maintain digestive health
Even though the texture is soft like cream, avocados are actually high in fiber with about 6-7 grams per half fruit.
Eating foods with natural fiber can help prevent constipation, maintain a healthy digestive tract, and reduce the risk of colon cancer.
Choice of avocado diet recipes
Consult with your doctor before taking an avocado diet. Because, you may have certain medical conditions that require special eating arrangements. In addition, to keep your daily nutritional needs met, don't just eat avocados from morning to night.
Combine avocados with vegetables, staple foods, side dishes, and other fruits that are high in nutrients. Here are two examples of avocado diet recipes that you can try.
Avocado and egg filled sandwiches
- ½ avocado
- 1½ tsp lemon juice
- 1 teaspoon of avocado oil
- 3 boiled eggs, finely chopped
- ¼ cup finely chopped celery (about 1 stalk)
- 1 tbsp. pieces of fresh onion leaves
- ¼ tsp salt
- ⅛ pepper tsp
- 4 slices of toasted wheat bread
- 2 lettuce leaves
How to make:
- Scrape the avocado flesh and transfer it to a bowl.
- Add lemon juice and oil, then roughly mash the avocado.
- Add minced eggs, celery, chives, salt, and pepper. Then mix well.
- Apply the egg avocado mixture to the toasted whole wheat bread, then cover each bread with a piece of lettuce and another slice of toast.
Avocado spinach smoothie
- 1 cup of nonfat yogurt
- 1 cup of fresh spinach
- 1 frozen banana
- ¼ avocado
- 2 tablespoons of water
- 1 tsp honey
How to make:
Blend all smoothies until smooth. Avocado smoothies are ready to be served.
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