Knowing the avocado diet, is it really useful for weight loss?

Avocado nutritional content

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folic acid, pantothenic acid, magnesium and potassium. Avocados also provide lutein, beta-carotene, and omega-3 fatty acids.

Even though most of the calories in avocado come from fat, you don't need to worry. Avocados are full of healthy fats that are beneficial for controlling cholesterol levels and helping you stay full.

When you eat 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 essential for every cell in the body. Consuming healthy fats supports healthy skin, increasing the absorption of vitamins, minerals, and essential fat-soluble nutrients.

The healthy fats in avocados can even help boost the immune system.

Get to know the avocado diet

Avocados can help you lose weight because they can make you feel fuller after eating. Because of that you are not snacking much and can hold your appetite. This is certainly good if you want to lose weight.

The avocado diet is done by eating avocados for breakfast, lunch, dinner, and snacking. Avocado may be served with bread, vegetables, made smoothie, or just the fruit.

A diet that only limits one particular type of food is usually less healthy and is not recommended by experts. Fruit is a healthy food when consumed in equal amounts. However, fruit should not be the only food you eat throughout the day. Especially if the type of fruit is just that.

Avocados are indeed rich in monounsaturated fatty acids, fiber, potassium, and vitamin K. These nutrients make avocados a healthy fruit, but in sufficient quantities.

Avocados are high in calories, with one and a half avocados containing 182 calories. If you eat too much, you don't lose weight, it will increase.

This is what makes avocado can also increase your weight. Yes, it doesn't mean that because you eat fruit you can eat as much as you can. This is just wrong.

In addition, if you only eat avocado for a certain period of time, you will lose out on other important nutrients that are not contained in avocado.

You can do the 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 avocado, such as avocado salad or avocado omelet. You should avoid avocado as your snack, because it will unconsciously increase your calorie intake.

Meanwhile, if you want to gain weight with the avocado diet. You can replace avocado as a healthy food in your diet, such as for your afternoon snack.

Avocado diet benefits

1. Helps you lose weight

The type of fat in avocado is monounsaturated vegetable fat. This type of fat is called good fat because it is very easy to burn and convert into energy.

Due to the good fat content and dense calories, eating avocados can keep you full longer. You will also be able to control your desire to find snacks or eat again. This is certainly good if you want to lose weight.

Avocado is also a fruit that is high in fiber while low in carbohydrates, so it can help you lose weight.

2. Prevent osteoporosis

Half of an avocado provides approximately 25 percent of the daily required intake of vitamin K. The benefits of this vitamin are often overlooked, even though vitamin K is important for bone health.

Eating foods that contain sufficient vitamin K can support bone health by increasing calcium absorption and reducing the removal of calcium through urine (urine).

3. Maintain digestive health

Despite the creamy texture, avocados are actually high in fiber with about 6-7 grams per half of the fruit.

Eating foods with natural fiber can help prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.

Avocado diet recipe options

Consult your doctor first before undergoing the avocado diet. The reason is, you may have certain medical conditions that require special eating arrangements. In addition, so that your daily nutritional needs are still met, don't just eat avocados from morning to night.

Combine avocado 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 sandwich

Material:

½ avocado
1½ teaspoon lemon juice
1 teaspoon avocado oil
3 boiled eggs, finely chopped
¼ cup finely chopped celery (about 1 stalk)
1 tablespoon chopped fresh chives
¼ tsp salt
⅛ tsp pepper
4 slices of toasted whole wheat bread
2 lettuce leaves

How to make:

Scrape the avocado pulp and transfer it to a bowl.
Add lemon juice and oil, then mash the avocado coarsely.
Add chopped egg, celery, green onion, salt and pepper. Then mix well.
Spread the egg avocado mixture on toasted whole wheat bread, then cover each bun with a slice of lettuce and another slice of toast.