Top 10 recipes (308 kcal) with avocado for weight loss, delicious dietary low-calorie dishes with BZHU

In an effort to acquire an ideal figure, many women exhaust themselves with strict diets and regular workouts, not even suspecting that there is a simple and tasty way to get rid of extra pounds. Avocado is a miracle fruit containing elements that trigger the breakdown of fat tissue, improve digestion and even prevent excess weight gain! You don’t even have to go on a diet - just dedicate a little time every day to preparing fat-burning dishes, and recipes with avocado for weight loss will help here.

Useful properties of avocado

The pulp of the ripe fruit feels and tastes like butter. In the middle of the avocado there is a seed, which, like the leaves, is harmful to humans and even animals. They contain substances that can disrupt the digestive system and provoke an allergic reaction.

The benefit of avocado for weight loss is that its pulp contains a lot of vitamins and minerals, trace elements, antioxidants, fiber, mineral salts, a lot of folic acid, magnesium and potassium, which have a beneficial effect on fat metabolism, the cardiovascular system, and hematopoietic processes.

This pulp is used in the preparation of cold dishes: sandwiches, avocado salads for weight loss, after sprinkling the fruit with lime juice to maintain appearance and taste.

Avocado is popular in vegetarian cuisine and is used as a topping for vegetarian sushi. Sometimes used as an alternative to meat and eggs. Let us consider in more detail the composition of the fruits of an exotic plant.

How to properly consume fruits

Heat treatment leads to darkening of the product and a deterioration not only of its beneficial qualities, but also of its taste. Therefore, preference is given to fresh fruits. In this form, they completely retain all the substances beneficial to the body, including the unsaturated fatty acids necessary for effective and safe weight loss.

The ripe pulp has a pleasant, specific taste with a hint of nuts and greens and does not become bitter, as happens to it when heated. Therefore, you should not stew, fry, or boil the fruit! Once cut, it is eaten within the next few hours. It is not recommended to store cut fruits for more than a day. Long-term storage in this form leads to a sharp decrease in valuable components.

Important!

Please note that the pit must be immediately separated from the pulp and discarded, as it contains toxic substances. Their danger increases when oxidized in air. Sections should be protected from darkening (sprinkle with lemon juice).

The green, dense peel is carefully cut off with a knife before preparing the dish. It is not dangerous, but it is bitter, so it is not eaten. By the way, the fruit is called an alligator pear because of its resemblance to the skin of this predatory animal.

Composition and valuable properties

The fruit contains many useful vitamins and microelements.

It’s safe to say that the pulp of the fruits of this exotic plant is necessary to maintain not only your figure, but also your health and beauty in excellent condition.

The benefits of avocado for weight loss

Avocado occupies an important place among fat-burning foods, although it is a product high in healthy fats.

How is such a paradox possible? The fact is that avocados contain the natural amino acid L-carnitine. It also promotes fat burning and increases metabolism in the body.

In addition, it increases energy production in muscle cells and improves blood circulation. L-carnitine also helps lower triglyceride levels and increases good cholesterol, which helps protect the heart.

And the fat contained in avocados is monounsaturated. All scientists unanimously say that monounsaturated fats promote weight loss, have a beneficial effect on your body and even monitor blood sugar levels, reduce bad cholesterol, and speed up metabolism.

Now, you are probably convinced of the beneficial properties of avocados for weight loss.

Nutritionists' opinions on weight loss

The scientific world, together with nutritionists, has long been studying the beneficial properties of this unusual fruit. The final result of the research was the conclusion about the real property of avocados to burn fat, especially in the abdominal area. Therefore, this fruit really helps to lose extra pounds, and its effectiveness is no worse than eating bran for weight loss.

Dishes made from “alligator” pear should be consumed instead of desserts and flour foods. Unlike these products that are unnecessary for the body, this fruit will fill you with energy and bring only benefits.

If you eat this fruit along with fast food, cakes and cookies, then on the contrary it will contribute to the deposition of fat on the sides and stomach.

Avocado diets

There are three types of diets you can use to lose weight:

• It is based on one product (mono-diet) - eating avocados and water throughout the day.
• Drawing up a proper nutrition menu, observing calorie standards.
• Cleansing the body lasting one day.

Weight loss will only occur if there is a calorie deficit in your daily diet.

Warning: Avocado seeds are poisonous and should not be eaten.

Avocado diet

The main dish of the diet is avocado. To lose weight, it is recommended to use the recipes given below. Such a menu will not only allow you to lose a few extra pounds, but also improve your well-being. Following the avocado diet makes it possible to lose up to 1.-1.5 kilograms in 3 days, depending on the initial weight.

A gentle and varied menu will allow you to achieve similar results in a week. This diet is easier to follow, since nutritionists allow the inclusion of fermented milk products, as well as dietary meats, in the menu.

Let's look at what the diet might look like in the table:

Fat burning diet

The diet presented in table. 3 is distinguished by strict rules: the number of avocados is no more than 4-5 per day, cottage cheese up to 5% fat, no more than 300 grams of meat.

The given diet is usually called a fat-burning diet, which is used to quickly cleanse the body.

For three days

This option is somewhat simpler due to the inclusion of snacks in the diet.

We eat separately

Suitable for separate power followers. Avocados should not be eaten with sweet fruits or nuts. In combination with tomatoes, cucumbers, carrots, celery and peppers, avocado will bring more benefits.

Rules of use

Everything is good in moderation. Avocado is a high-calorie product - 210 kcal per 100 grams. Overeating tropical fruit causes unpleasant consequences: heaviness in the stomach, discomfort. Nutritionists recommend consuming no more than 1-2 pieces in one day.

In terms of the amount of protein in its composition, avocado occupies a leading position among fruits. Saturates the body with useful components, gives a feeling of satiety.

Can you eat avocado in the evening or before bed?

Avocados are high in calories, so the question may arise: “Is it really possible to lose weight on it?” The chemical composition of the fruit is valuable and varied: beneficial substances help burn fat in the body and remove waste products.

Nutritionists also advise noting your last meal with an exotic fruit. This trick will start the process of fat breakdown during sleep.

Final tips

Despite the high calorie content of avocado, salads based on it can be eaten for dinner - there are not many carbohydrates in such salads, and you should not be afraid of healthy fats in such quantities.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Avocado recipes

Some people don't like the taste of "alligator pear". But this is because they do not know how to cook it properly.

We offer you simple, tasty and healthy avocado-based recipes.

Avocado and orange salad

• Remove the fruit from the pit and remove the skin;
• Grind;
• Sprinkle with juice of ½ lemon;
• Peel the orange, cut it;
• In a separate dish, mix the juice of the remaining half of the lemon with salt and pepper (to taste). Add 2-3 grams of honey and 20 ml. olive oils;
• Finely chop the onion and add it to the composition obtained in the previous paragraph. Add chopped mint;
• Take a flat plate, place a lettuce leaf on it, and avocado and orange on top;
• Season with sauce.

Avocado and chicken salad

• Grind half a kilo of chicken breast;
• Remove the fruit from the pit and remove the skin;
• Grind;
• Sprinkle with juice of ½ lemon;
• Wash the lettuce leaves, dry them, leave them in the cold for a couple of minutes;
• Take a flat plate, put it on the salad, and on top of the avocado and chicken;
• Refill with 20 ml. vegetable oil.

Avocado and tuna salad

• Grind half a cucumber, avocado, tomatoes (you can take cherry or regular ones);
• Place spinach (2 tablespoons) and the mixture from the first point in a deep plate. Sprinkle with lemon juice and oil. Mix thoroughly;
• Cut the tuna into pieces. Add to salad.

Baked avocado

• Remove the fruit from the pit;
• Cut off the bottom skin of the halves for stability;
• Break two quail eggs into each half;
• Place the avocado halves with the egg in a preheated oven (200 degrees) for 15 minutes;
• You can sprinkle cheese on top.

Guacamole

• Remove the fruit from the pit;
• Sprinkle with the juice of one lime;
• Grind in a blender, add oil, salt, spices to taste;
• Beat a second time.

Soup

• Cook vegetable broth: one carrot, one celery, one onion;
• Fry onion (1 piece), garlic (2-3 cloves).
• Remove the avocado from the pit and remove the skin. Grind;
• Add the fruit to the onion and garlic.
• Fill the mixture with vegetable broth. Whisk. Salt and pepper to taste;
• Scald two tomatoes with boiling water and remove the skin. Grind;
• Finely chop parsley, dill, cilantro;
• Take a plate: pour the soup, then lay out the tomatoes, sprinkle with herbs, add croutons. The soup is served cold.

Avocado and chicken soup

• Cook chicken broth;
• Then add chopped potatoes. Cook for 15-20 minutes;
• Remove the pit from the avocado, then the pulp. Sprinkle it with lemon juice and add to the soup;
• Next, you need to bring the soup until smooth using a blender, add salt and spices to taste;
• Sprinkle with herbs.

Sandwich with sour cream and cheese

• Grind avocado pulp and cheese;
• Stir;
• Add two crushed cloves of garlic;
• Sprinkle with lemon juice;
• Spread the mixture over lightly toasted rye bread.

Hot sandwich

• Grease rye bread with butter;
• Beat the avocado pulp in a blender. Place on bread;
• Distribute tomatoes on top;
• Sprinkle with grated cheese;
• Bake in the oven.

Fat burning cocktail

• Remove the fruit from the pit and remove the skin. Grind;
• Add 2 tablespoons of low-fat frozen yogurt and milk (220 ml);
• To the resulting composition add 5 grams of cane sugar, juice of ½ lime;
• Beat with a mixer or blender;
• You can add a few ice cubes, crushed grapes, mint.

Avocado-based fitness cocktail

• Remove the fruit from the pit and remove the skin. Grind;
• Add 3 tablespoons of milk, 10 grams of cocoa powder, ½ teaspoon of cinnamon, 2 teaspoons of honey;
• Beat with a mixer;

Avocado salad

Avocado salad is ideal for losing belly fat.

You will need: 2 large tomatoes, 1 avocado, 100 grams of cheese or feta, 1/2 red onion, 1-2 tbsp. spoons of lemon juice, olive or vegetable oil, black pepper to taste, salt, cilantro.

Preparation:

• Cut the tomatoes and avocado into approximately equal cubes, do not forget to immediately pour lemon juice over the avocado so that it does not darken.
• Chop the onion and cheese (feta) as desired.
• Mix everything carefully and season with oil, pepper, salt, to taste.
• It is recommended to eat immediately, as this salad does not last long.

Omelette in the oven

A hearty and nutritious omelet with avocado is perfect for lunch while losing weight. It cooks quickly without oil and contains a lot of protein. For preparation you need:

• avocado – 1 pc.;
• eggs – 2 pcs.;
• sea ​​salt, ground pepper - add to taste.

Rinse the avocado with water and cut it into two halves lengthwise, carefully remove the pit. Next, beat the eggs with salt and pepper. Next, place the avocado halves on a baking sheet and pour the egg mixture into the pit cavity. Place them in the preheated oven and bake for about 10-15 minutes. Serve the finished omelette with a small amount of herbs.

Reviews

Reviews from those losing weight are mostly positive:

1. People note the specific taste and smell of “alligator pear”, which takes some getting used to;
2. Women noted that rapid weight loss should not be expected, but the exotic fruit allows you to follow a diet and not feel a constant feeling of hunger;
3. People who are losing weight characterize avocado as a product with an abundance of beneficial properties aimed at improving health and well-being.

Possible harm

Contraindications to consuming exotic fruit:

• Allergy;
• Problems related to the gastrointestinal tract;
• Obesity;
• Overeating causes unpleasant consequences: heaviness in the stomach, discomfort, nausea, diarrhea;
• Pregnancy, lactation period;
• Children under 6 years old.