Avocado diet for weight loss: simple recipes for weight loss, the benefits and harms of this fruit

If you are tired of the monotony of diets, you know everything about losing weight on Russian products. Then this article is for you. Today we will add something exotic to your daily routine with avocado and its beneficial properties.

The birthplace of this fruit is unforgettable Mexico, these are the fruits of Persea americana - evergreen fruit plants from the laurel family. Externally, the exotic fruit resembles a pear, and in the center of the pulp there is a large seed.

Most often, women pay attention to it, since its inclusion in the diet allows you to get rid of excess weight. This is due to the fact that the pulp of the fruit is rich in antioxidants, vitamins and other valuable substances.

In the summer, losing weight is a pleasure: the sea, the sun and most importantly - fruits, one of which is avocado, the benefit of which lies in its properties that promote weight loss and cleanse the body.

Don’t be surprised, the avocado diet is rapidly gaining momentum and surprises everyone with its results, and reviews of the avocado diet are full of gratitude.

Avocado salad

©_lettasdiary

Ingredients:

• avocado – 1 pc.
• cucumber – 1 pc.
• canned tuna (red fish or seafood)
• lime (or lemon) juice
• olive oil – 1.5 tsp.
• salt
• allspice
• green onions

How to cook?

1. Wash the avocado, cut in half, remove the pit. Scoop out the pulp with a spoon and finely chop it along with the cucumber.
2. Mix all ingredients in a bowl, adding tuna, lime juice, olive oil and spices.
3. Fill the avocado halves with the filling and garnish with finely chopped greens. A light and healthy salad, like all dietary avocado dishes, is ready to eat.

Ways to lose weight

Diet from Malysheva

Purpose: to lose belly fat for women. Targets abdominal fat, which accumulates on the waist and sides. The weight loss period is a week. Results - 2-3 kg.

Against the background of a low-calorie diet, you need to eat three main foods every day in sufficient quantities, which are the basis of the diet: avocado, ginger and blueberries. The first contains monounsaturated fats: in one of Elena Vasilyevna’s programs, nutritionists invited to the studio said that they are the ones that are able to “melt” the subcutaneous fat layer by 33%. However, they also warned that the daily caloric intake of such a diet should not exceed 1500 kcal.

The fat burner gingerol contained in ginger, antioxidants and blueberry bioflavonoids, which utilize glucose and reduce appetite, help to reduce waist size.

How to remove belly fat (reviews of various methods) can be found in a separate article.

Mono-diet

Purpose: express weight loss. Duration - 3 days. Results - 3 kg.

Not everyone can maintain such a diet: there is no escape from pangs of hunger, and digestion can also be upset due to the abundance of fats. During the day, every 2-3 hours you need to eat 1 avocado without additional ingredients. Daily norm - 6 pcs. During breaks, drink a lot of water and green tea (also without any additives).

Fasting day

Purpose: cleansing the intestines. The result is up to 1.5 kg.

The nutritional scheme remains the same as on the mono-diet: during the day you need to eat 6 pieces in their pure form (less can be done if you manage to cope with hunger). For drinks, leave green tea and water.

Diets

As part of any diet, you can include avocado in your diet. It contains fats, proteins, and fiber. Due to its nutritional value, it can be used as a substitute for breakfast or dinner (in combination with other low-calorie foods (full list)). Approximate diagram:

• for breakfast - a sandwich (the ideal combination is whole grain or rye bread with hard cheese and half an avocado) or buckwheat;
• for lunch - avocado soup;
• for dinner - salad with it;
• for lunch or afternoon snack - smoothies or cocktails with the addition of avocado pulp.

Make sure not to exceed the daily intake - no more than 2 pieces per day.

With the world on a thread. In 1998, avocados were listed in the Guinness Book of Records as “the most nutritious fruit in the world.”

Avocado diet dishes: guacamole

©AllrecipesRU

Ingredients:

• avocado (ripe) – 3 pcs.
• tomatoes – 2 pcs.
• lime – 1 pc.
• onion – 1 pc.
• garlic – 1 tooth.
• salt – 1 tsp.
• cayenne pepper - a pinch
• cilantro

How to cook?

1. Wash the avocado, cut in half, peel, remove the pit and place in a deep bowl.
2. Squeeze the juice from the lime and pour it over the avocado. Then add salt here and mix everything well.
3. Chop the onion, cilantro, tomatoes, garlic clove and add all these ingredients to the avocado pulp along with the cayenne pepper. Mix everything carefully again and serve the dish with diet homemade chips.

Avocado smoothie

©ngrinko.com

Ingredients:

• avocado – ½ pc.
• banana – ½ pc.
• honey – 1 tsp.
• chia seeds – 1 tbsp. l.
• water (coconut water) – 1 tbsp.

How to cook?

1. Peel the avocado and chop a little.
2. Combine banana, avocado, honey, chia seeds and water in a blender. Beat all ingredients well until smooth.
3. Pour the avocado and banana smoothie into a glass and feel free to taste the vitamin drink.

How to cook?

1. Wash the lemon, cut in half, remove the zest from one half using a grater or a special knife. Then chop it, and squeeze the juice from the lemon along with the pulp.
2. Cut the avocado into 4 parts, peel each of them, removing the pit, and place in a bowl with lemon juice. Shake it lightly to coat the avocado with the citrus juice and set aside.
3. Chop the basil, leaving 4 large leaves for garnishing the cream.
4. Beat avocado with lemon juice and pulp, chopped basil, half the zest, oil and natural yogurt in a blender. Then pour the cream into a glass container, add salt and pepper, adding the remaining zest, and refrigerate for 2 hours.
5. Toast the pine nuts in a dry frying pan for 2-3 minutes. Remove any remaining moisture from the reserved basil with a dry paper towel and cut it into thin strips.
6. Divide the cream into glasses, garnishing with toasted nuts and basil.

By the way, dietary avocado dishes go well with chopped walnuts and fresh herbs.

Possible harm

Contraindications:

• lactation;
• removed gallbladder;
• individual intolerance;
• severe gastrointestinal diseases;
• children under 6 years of age.

Side effects:

• during lactation it causes bloating and diarrhea in the newborn, so such weight loss is contraindicated for nursing mothers;
• hepatic colic with removed gallbladder;
• allergic reactions not only after consumption, but even if you touch the peel;
• discomfort and itching in the mouth, swelling and hyperemia of the tongue;
• nausea (occurs due to overeating, as it contains too much fat);
• intestinal disorders: stomach cramps, diarrhea;
• difficulty breathing.

Be careful: combination with foods such as potatoes, tomatoes, bananas, peaches, melon and kiwi may cause cross-allergy. That is, there will be no reaction to them individually, but when combined this is possible.

The avocado pit, as well as its peel and leaves, contain persin, a fungicidal toxin that can cause a severe allergic reaction and poor digestion. Therefore, it cannot be eaten.

Lifehack. Despite the toxicity of the fruit seed, it can be crushed and added to shampoo. It copes well with dandruff and other symptoms of seborrhea.

Avocado sauce

©vkusno_i_poleznno

Ingredients:

• avocado (ripe) – 1 pc.
• parsley – 40 g
• lemon juice – 1 tbsp. l.
• olive oil – 1 tsp.
• garlic – 1 tooth.
• basil (dried) – 1/3 tsp.
• salt
• pepper

How to cook?

1. Wash the avocado, peel and chop a little.
2. Combine avocado, chopped fresh parsley, garlic, lemon juice, olive oil, basil and spices in a blender. Beat all ingredients until smooth.

Serve the finished green avocado sauce immediately.

Avocado and cottage cheese snack

©gastronom.ru

Ingredients:

• avocado – 1 pc.
• cottage cheese (low-calorie) – 250-300 g
• lemon zest – 1 tsp.
• lettuce - 8 leaves
• dill
• spices

How to cook?

1. Wash the avocado, peel, cut in half, remove the pit and finely chop the pulp.
2. Wash the dill, chop it, remove excess moisture with a dry paper towel.
3. Combine avocado with cottage cheese, dill and lemon zest, then stir gently.
4. Wash and dry the lettuce leaves. Place a little avocado with cottage cheese on each leaf and form small “buds”. Serve the appetizer, like all avocado diet dishes, immediately after cooking, adding some greens.

Recommendations

How to help ripening?

In stores, avocados are usually sold unripe. They need to sit a little longer, and then the flesh will become soft and tender. It tastes like a mixture of greens and butter with nutty notes. For ripening, it is recommended to put the fruit:

• or in a cardboard/paper bag and leave for a couple of days in the dark at room temperature;
• or in cellophane next to other fruits - preferably red apples or ripe bananas.

But keep in mind that rotten and damaged fruits will never be able to ripen, no matter what conditions you create for them. Fruit should not be stored in the refrigerator: cold accelerates its rotting.

How to cut?

1. Rinse.
2. Wipe dry.
3. If slightly unripe and still quite hard, immediately peel off the skin using a knife.
4. Cut into two equal parts lengthwise.
5. Separate them.
6. Fix the knife in the bone (it should not be too hard) and turn it - it will come out easily.
7. If the skin has not been removed first, scoop out the pulp with a tablespoon.

In air, the pulp quickly undergoes oxidation, which spoils both the appearance and taste. To prevent this from happening, you should immediately sprinkle the cut pieces with lemon or lime juice. Better yet, peel it just before cooking and eat it right away.

What can you make from avocado while losing weight?

It is mainly recommended to prepare cold dishes from it:

• salads (especially good with red fish);
• sandwiches;
• guacamole - a Mexican snack made from avocado, vegetables, seasonings and lime;
• sushi;
• cocktails and smoothies;
• soups.

When cooked, it starts to taste bitter, so it is better to eat it fresh. And if you cook it, then no more than 5 minutes, because it will lose its beneficial properties.

Can be used in vegetarian foods and related diets. It contains a lot of fat and protein, which allows it to fully replace meat and eggs in the diet.

Keep in mind. People suffering from allergies to citrus fruits and latex most often have an individual intolerance to avocados.

Avocado burger

Ingredients:

• avocado – 1 pc.
• egg – 1 pc.
• chicken fillet – 150 g
• onion – 1 pc.
• spices
• sesame

How to cook?

1. Cut the chicken fillet into cubes along with the onion, then grind in a blender, adding spices.
2. From the resulting minced meat, form regular chicken cutlets and fry them in a dry frying pan on both sides, covering with a lid.
3. Wash the avocado, cut in half, peel and remove the pulp.
4. Cook a chicken egg in a frying pan without using oil.
5. Place half of the avocado on a plate, place the cutlet, fried egg in it and cover with the other half of the avocado.
6. At the end, decorate the healthy dish with sesame seeds and serve.

Mechanism of weight loss

It has been scientifically proven that avocados actually promote weight loss. Thanks to its rich chemical composition, it triggers processes in the body, each of which works to reduce weight:

• the subcutaneous fat layer is broken down;
• the tendency to compulsive overeating gradually disappears, as the nervous system calms down;
• long-term saturation is ensured (thanks to soluble dietary fiber);
• metabolism accelerates;
• digestion improves (thanks to insoluble fiber);
• Blood sugar surges are prevented, which helps avoid hunger pangs in any diet.

Of course, you cannot achieve an effect from a single use. When losing weight, you will have to include it in your diet every day, but the results are worth it! After all, this exotic fruit is good not only for your figure, but also for your overall health.

Through the pages of history. The Aztecs cultivated the fruits of this tree back in the 3rd millennium BC. e. and they called it “huacatl,” which means “forest oil.”

Dietary sweets “Avocado truffles”

©yagnetinskaya.com

Ingredients:

• avocado – 1 pc.
• banana – ½ pc.
• soft prunes (or dates) – 30-50 g
• cocoa powder (or carob) – 4 tbsp. l.
• vegetable lecithin powder – ½ tsp.
• stevia (honey, agave syrup)
• coconut flakes (pumpkin seed flour, cocoa nibs, ground nuts)

How to cook?

1. Wash the avocado, remove the pit and grind in a blender to puree along with dried fruits, banana, lecithin, stevia and set aside.
2. Then gradually stir cocoa powder into this mixture. You should get a thick consistency. Make small balls from it, rolling them in sprinkles.
3. Place the prepared diet candies in the refrigerator or freezer to cool down and you can taste them.

Avocado toast

©olya_timoshevich

Ingredients:

• avocado – 1 pc.
• whole wheat bread
• lemon juice
• olive oil
• cheese (any diet)
• cilantro
• pesto sauce (proper sauce)

How to cook?

1. Wash the avocado, peel, remove the pit and mash with a fork (or in a blender) until smooth. Add lemon juice, olive oil to it and mix well.
2. Spread creamy avocado dressing on whole grain bread.
3. Top the toast with tomato slices, chopped cilantro and cheese.
4. Drizzle pesto over avocado toast before serving.

Prepare healthy avocado dishes every day to stay healthy and young!

Love yourself and what you eat!

Prepared by Tatiana Krysyuk

Beneficial features

Eating the fruit has a very good effect on the body and there are practically no contraindications for this. List of useful properties:

• promotes weight loss;
• removes harmful cholesterol from the blood;
• has an antiviral effect;
• promotes muscle mass gain;
• reduces the risk of developing heart and vascular diseases;
• helps strengthen bone tissue;
• lowers blood pressure;
• is a powerful aphrodisiac, increases potency;
• cleanses the blood, improves its circulation, prevents the development of anemia;
• promotes better absorption of carotenoids;
• improves performance;
• prevents cancer cells from multiplying;
• helps increase skin elasticity and smooth out wrinkles;
• has an antioxidant effect;
• relieves constipation;
• increases immunity.

What is useful for women

Girls definitely need to introduce this fruit into their diet. It is very important to use it for pregnant women. The benefit of avocado for pregnant women lies in the fact that this food significantly reduces the risk of developing congenital pathologies in the baby. The fruit has a beneficial effect on the skin, moisturizes and nourishes it. Regular use helps normalize the menstrual cycle and has a good effect on the reproductive system. For weight loss, it is also recommended to eat fruit.

Beneficial properties for men

The fruit has a positive effect on potency. The beneficial properties of avocados for men are explained by the presence of certain substances in the composition:

1. Fatty acid. Helps reduce the amount of cholesterol in the blood. Plaques do not accumulate on the walls of the vessels of the male genital organ. Thanks to this, a strong blood flow is ensured.
2. Squirrels. Positively affect male sexual function.
3. Folic acid. Produces new cells and participates in the process of regeneration of old ones. Helps improve sperm quality.

For weight loss

The overseas fruit is often found on the menu of various diets. Avocado is very useful for weight loss. The fruit contains L-carnitine, a substance that has fat-burning properties and accelerates metabolism. The fruit increases the level of good cholesterol, which improves blood circulation and promotes weight loss. Due to the vitamin B included in the composition, even on a strict diet when consuming the fruit, you will not feel a loss of strength. Avocado properties:

1. The fruit converts carbohydrates and fats into useful energy.
2. Normalizes metabolic processes. The fruit breaks down fats and prevents new ones from forming.
3. Improves blood circulation.