How Avocado Aids Weight Loss
Reduces Cholesterol And Triglycerides
Interestingly, avocados help reduce bad cholesterol (LDL cholesterol) and plasma triglycerides. LDL cholesterol can get deposited on the arterial walls and lead to stroke and heart attack. Abnormally high levels of plasma triglycerides can lead to atherosclerosis, may steer your body towards developing insulin resistance and diabetes (3). Avocados are rich in monounsaturated fatty acids (MUFA) and help to lower serum LDL cholesterol. A study published in the Journal of Clinical Lipidology confirms that consumption of avocado can help reduce LDL cholesterol and serum triglycerides and improves good cholesterol (HDL cholesterol) levels in the blood (4).
Increases Satiety
Avocados can help increase satiety and reduce appetite. In a study conducted by Loma Linda University, USA, the participants were divided into three groups, avocado-free, avocado inclusive, and avocado added. The blood glucose, insulin levels, and appetite was measured before and at specific intervals. The participants in the avocado inclusive group reported an increased satisfaction by 23% and a reduced appetite by 28%. And the participants in the avocado added group reported a greater satisfaction by 26% and a reduced appetite by 40% (5). So, by adding avocado to your diet, you will not feel hungry frequently because of satiation. This may ultimately prevent consumption of foods high in sugar and salt.
Reduces Metabolic Syndrome Risk
According to Mayo Clinic, a large waist circumference is a clear sign that you may suffer from metabolic syndrome. It is a name given to a group of health conditions such as heart disease, stroke, and diabetes. Metabolic syndrome is directly linked to leading a sedentary lifestyle and weight gain. The MUFA and dietary fiber-rich Hass avocados can increase the intake of healthy fats and dietary fiber that will invariably increase your nutrition quality, reduce your waist circumference, limits consumption of sugary foods, and reduce the risk of metabolic syndrome (6).
Reduces Oxidative Stress
Avocados can also contribute to reducing the oxidative stress in the body. Oxidative stress occurs when the levels of harmful reactive oxygen species (ROS) rise due to normal cell functions, environmental stress, bad food habits, mental stress, disease, and UV exposure. The antioxidants and oleic acid present in avocados help reduce the oxidative stress and prevent DNA damage, reduces the risk of heart diseases, renal failure, inflammation-related obesity, and protects the proteins and lipids in your body from being altered by the reactive oxygen species. Avocado oil, seeds, and peel have also been found to have antioxidant properties that help maintain proper metabolism and cell function (7) (8) (9) (10). It is clear that avocado flesh, peel, and seed are all nutrient-rich and can help reduce weight. Now, let me give you a 3-day avocado diet plan that involves eating one avocado per day along with other weight loss promoting foods. This diet plan will also help you detox and rejuvenate your cells and will assist them in proper functioning. Here’s your 3-day routine.
3 Day Avocado Diet Plan
Day 1
Substitutes
Fenugreek – Fennel seeds Quinoa – Broken wheat Green tea – White tea or oolong tea Lettuce – Kale Tuna – Salmon Tomato – Bell pepper Cucumber – Zucchini Jalapenos – Olives Purple cabbage – Chinese cabbage Lime juice – Orange juice Black coffee – Green tea, white tea, or oolong tea Saltine cracker – Multigrain biscuits Sauteed veggies – Grilled veggies Chicken – Mushroom/tofu Boiled lentils – Boiled kidney beans
Now, though you will eat healthy and fat burning foods, you also need to utilize the stored fat to lose the extra flab. So, you have to work out along with eating well. Here’s your exercise routine on Day 1.
Exercises For Day 1
Neck rotations – 1 set of 10 reps (clockwise and anticlockwise) Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise) Arm rotations – 1 set of 10 reps (clockwise and anticlockwise) Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise) Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise) Side lunges – 1 set of 10 reps Jumping jacks – 2 sets of 20 reps Spot jogging – 5-10 minutes Squat – 1 set of 10 reps Lunges – 2 sets of 10 reps Crunches – 2 sets of 10 reps Side crunches – 2 sets of 10 reps Mountain climbers – 2 sets of 10 reps Push-ups – 2 sets of 5 reps Tricep dips – 2 sets of 5 reps Sit-Ups – 1 set of 10 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 agitated on the first day by the restricted food choices and portions. But if you can adhere to the first day of the avocado diet, you will be able to stick to the diet plan till and beyond the third day. Drink water whenever you feel the urge to snack on junk food. By the end of a successful day 1, you will feel great 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
If you are a picky eater, you can choose from the list of substitutes given below.
Substitutes
Apple cider vinegar – ½ a juice of lime Eggs – Sauteed button mushrooms Apple – Pear Almonds – Walnuts Green tea – Black coffee or white tea Chickpea – Lima beans Coconut water – Watermelon juice Black coffee – Herbal tea Popcorn – 10 in-shell pistachios Salmon – Mackerel
On Day 2 too, you have to work out so that your body can mobilize the fat and help you lose weight. Here’s what you should do.
Exercises For Day 2
Neck rotations – 1 set of 10 reps (clockwise and anticlockwise) Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise) Arm rotations – 1 set of 10 reps (clockwise and anticlockwise) Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise) Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise) Calf raise – 2 sets of 15 reps High jumps – 2 sets of 20 reps Squat – 1 set of 10 reps Lunges – 2 sets of 10 reps Scissor kicks – 2 sets of 10 reps Horizontal kicks – 2 sets of 10 reps Alternate kicks – 2 sets of 10 reps Crunches – 2 sets of 10 reps Side crunches – 2 sets of 10 reps Push-ups – 2 sets of 5 reps Tricep dips – 2 sets of 5 reps Sit-ups – 1 set of 10 reps Russian dance – 2 sets of 10 reps Plank – 20 second hold Stretch
How Will You Feel By The End Of Day 2
By the end of day 2, you will feel energetic, and your food cravings will reduce. You will start to feel active and turn more productive. The positive changes will motivate you to move on to the 3rd day of the avocado diet.
Day 3
Substitutes
Fenugreek seeds – Fennel seeds Wheat flour – Multigrain flour Papaya juice – Watermelon juice Turkey – Tofu Coconut water – ½ cup low-fat yogurt Green tea – Black coffee or oolong tea Saltine cracker – 1 multigrain biscuit Chicken – Turkey Spinach – Kale Asparagus – Zucchini Carrot – Bell pepper Low-fat vanilla ice cream – sour cream and fruits
Day 3 is no exception, and hence you have to work out on this day too. Here’s what you should do.
Exercises For Day 3
Neck rotations – 1 set of 10 reps (clockwise and anticlockwise) Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise) Arm rotations – 1 set of 10 reps (clockwise and anticlockwise) Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise) Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise) Spot jogging – 7-10 minutes Explosive lunges – 2 sets of 10 reps Jumping jacks – 2 sets of 20 reps Sit-ups – 2 sets of 10 reps Explosive squats – 2 sets of 10 reps Kickbacks – 2 sets of 5 reps Bicep curls – 2 sets of 10 reps Tricep extension – 2 sets of 10 reps Pull ups – 2 sets of 5 reps Side plank – 10-second hold Forward plank – 20-second hold Scissor kicks – 2 sets of 10 reps Mountain climbers – 2 sets of 10 reps Stretch Meditation
How Will You Feel By The End Of Day 3
By the end of Day 3, you would have lost a lot of water weight which will make you appear slimmer. You will feel more active and lighter. But the real struggle is after you complete Day 3 of the avocado diet. If you think that you have lost enough weight and go back to your sedentary lifestyle, you will gain the weight back in no time. Therefore, this is what you should do after completing the avocado diet.
Avocado Diet – Beyond Day 3
After Day 3, you should follow this routine to burn fat, build lean muscle, and improve your overall well-being.
US Avocado Imports, Production, And Per Capita Availability
According to the U.S. Department of Agriculture, imports play a dominant role in curbing the demand for avocados in the United States. Also, it shows US consumers’ fondness for avocados. As a result, the value of imported avocados has been increasing, and it reached a record high of 2.675 billion pounds between 2020 and 2021. Check out the graph below for the detailed numbers.
US Avocado Imports, Production, & Per Capita Availability
Avocado Serving Size
Since avocados are high on calories and fat, their serving size is smaller. The recommended serving size is 1/5th of a 30 gram fruit, but the average consumption is half an avocado (68 gms), which contains (1):
dietary fiber (4.6 g) potassium (345 mg) sodium (5.5 mg) magnesium (19.5 mg) vitamin A (43 μg) vitamin C (6.0 mg) vitamin E (1.3 mg) vitamin K1 (14 μg) folate (60 mg) vitamin B-6 (0.2 mg) niacin (1.3 mg) pantothenic acid (1.0 mg) choline (10 mg) high-monounsaturated fatty acids (6.7 g) lutein/zeaxanthin (185 μg) phytosterols (57 mg)
Avocado oil consists of 71% monounsaturated fatty acids (MUFA), 13% polyunsaturated fatty acids (PUFA), and 16% saturated fatty acids (SFA).
Foods To Eat
Vegetables – Spinach, broccoli, kale, Chinese cabbage, bok choy, spring onions, cabbage, French beans, mushrooms, carrot, beetroot, drumsticks, tomato, cauliflower, onion, sweet potato, collard greens, bottle gourd, bitter gourd, eggplant, squash, etc. Fruits – Avocado, watermelon, apple, pear, peach, plum, orange, lime, lemon, etc. Protein – Chicken breast, ground turkey, eggs, lean cuts of beef, salmon, mackerel, tuna, haddock, mushroom, tofu, soy chunks, beans, lentils, bone broth, etc. Nuts & Seeds – Chia seeds, flaxseeds, pumpkin seeds, almonds, walnuts, pistachios, macadamia nuts etc. Fats & Oils – Olive oil, rice bran oil, ghee (clarified butter), peanut butter, sunflower seed butter, flaxseed butter etc. Herbs & Spices – Turmeric, coriander powder, cumin, cayenne pepper, black pepper, rosemary, thyme, cilantro, dill, fennel, star anise, mace, nutmeg, clove, cardamom, cinnamon, etc. Grains – Brown rice, wheat, broken wheat, sorghum, etc. Dairy – Low-fat milk, low-fat yogurt, sour cream, buttermilk, and cheddar cheese. Beverages – Coconut water, water, freshly pressed fruit and vegetable juice, etc.
Foods To Avoid
Vegetable – Potato Fruits – Mango and grapes Protein – Red meat Nuts & Seeds – Cashew Fats & Oils – Butter, margarine, lard, vegetable oil, hemp seed oil, and canola oil. Grains – White rice Dairy – Full-fat milk, full-fat cream, full-fat yogurt, and cream cheese. Beverages – Aerated and artificially sweetened drinks, packaged fruit and vegetable juice, energy drinks, and alcohol.
If you are new to cooking by yourself, I can share a few easy avocado recipes that are delicious and nutritious. Take a look.
Avocado Recipes
Avocado Wheat Flour Pancakes
Ingredients
½ cup medium cubes of avocado 1 cup wheat flour 3 tablespoon milk 2 tablespoons oats bran 2 tablespoons finely chopped red bell peppers 2 tablespoons finely chopped carrots 1 teaspoon chili flakes 1 tablespoon cilantro 3 tablespoons olive oil Salt to taste
How To Prepare
Avocado Shrimp Salad
Ingredients
10 medium sized shrimps ½ cup medium sized cubed avocados 3 tablespoons chopped chives ¼ cup julienned yellow bell peppers ½ cup roughly chopped kale ¼ cup finely chopped celery 2 teaspoons minced garlic 2 tablespoons olive oil 2 tablespoons lime juice A handful of cilantro Salt to taste ½ teaspoon black pepper
How To Prepare
Avocado Spinach & Orange Smoothie
Ingredients
½ an avocado ½ cup baby spinach 1 orange ½ an inch chopped ginger ¼ teaspoon cayenne pepper A pinch of pink Himalayan salt
How To Prepare
So, you see you can use avocado to create food magic within minutes. Now, a lot of women are obese not because they do not eat well or are not active. It’s due to their lifestyle. So, here are few pointers to change your lifestyle and shed the fat quickly and permanently.
Lifestyle Changes To Make
Drink 3-4 liters of water every day. If you work out, drink 5-6 liters of water every day. Water will help maintain homeostasis, flush out toxins, help maintain cell turgidity, and improve cell function.
Have your meals at the right time. Do not wait until you feel too hungry, eating every 2-3 hours is the key to losing weight and maintaining it. If you eat when you are starving, you will tend to eat more and mindlessly.
Go for a walk every day. Walking will not only improve your fitness but also help sort your thoughts and calm your overworked brain.
Choose your food mindfully. When you buy your groceries, think of it as an investment for better health. Avoid buying junk food or foods that are high in sugar, salt, artificial flavors, etc. Always buy veggies, fruits, lean meat, nuts, etc. that will reduce the amount of toxin in your body.
Drink alcohol but in moderation. And the best way to do that is to drink in a pub and not at home. Toss out all the alcohol bottles from your home now! Once you break the habit, believe me, your stamina to workout will go up and that will lead to an increased productivity at work or school.
Sleep early and wake up early. And of course, get at least 7 hours of sleep every night. Not sleeping enough is one of the leading causes of weight gain. Your body and brain need to rest to function properly. Moreover, if you wake up early, you will have time to work out and also prepare your breakfast before you head out.
Cook at home or choose a restaurant that uses organic ingredients and uses less or no artificial coloring and flavoring agents.
Make your loved ones understand why you need to change your lifestyle, so you get their full support. Don’t get thrown off the track.
Build your social support by making new friends at the gym or a sports club. They will keep you motivated to stay fit and stay on track.
Avoid staying awake till late at night, no matter how interesting the next episode of Game of Thrones might seem. Because when you are awake and watching a series, you will tend to snack, which will ultimately lead to weight gain.
Can I eat avocado everyday? Yes, it is a vitamin and fiber rich nutritious fruit that can be eaten every day. What’s the best time to eat avocado? Morning is the best time to eat avocados. Make it a part of your breakfast smoothies or sandwiches to make the most of its benefits. Can I eat avocado at night? Yes, rich in potassium, they help you sleep better when eaten during bed-time.
