More and more people include exotic avocados in their menu. The beautiful southern fruits, similar to the common pear, have unique taste and healing properties. Now they are sold at any time of the year and are part of many diets designed for:
- overall health improvement
- removal of toxins
- improve digestion
- treatment of obesity
Avocado is a fruit that energizes and rejuvenates. Undoubtedly, it has many health benefits and is suitable for diets.
What is an avocado and where does it come from?
Avocado is a plant of the laurel family, and its origin is from Central America. It was also known to the Aztecs and Mayans. Its name comes from the Nahuatl language, which means testicles, because of its resemblance to this male anatomical organ. The avocado has another name – crocodile pear, because of the color and rough structure of its skin.
The plant was brought to Europe in the 17th century by the Spaniards. The largest producers of avocados are Mexico, Brazil, Indonesia, USA and Colombia. The tree reaches up to 18 m in height. The fruits usually weigh 150-250 grams, but there are also varieties with fruits up to 1 kg. The color of the avocado is green or brown. The inside contains a seed, which is confused with a stone because it is very large due to its size.
The question is often asked whether an avocado is a fruit, vegetable or nut. It is not so sweet and looks more like a vegetable, moreover its chemical composition is similar to vegetables. Avocado has long been considered a nut, but it is still a fruit.
Avocado is a valuable product in the diet, but is also used in cosmetics in the form of masks and face creams, shampoos and shower gels.
Nutritional value and benefits of avocado
Systematic use of fresh fruit for a short time will improve your mood, appearance, and will also stabilize your weight. This is possible due to a whole range of useful components in its composition.
Avocados contain Omega-3 and unsaturated fats 9. These substances that are used to burn fat are included in an extremely limited list of products. They are very useful for the whole body, improve metabolism and stabilize the functioning of organs and systems.
The fats in the fruit are not only delicious, but also well absorbed. Even small amounts of avocado provide a long-lasting feeling of satiety. Ripe fruits have a higher calorie content than unripe ones.
Fructose in the fruit is minimal. Thanks to this, the fruits can be used as a diet food for different categories of patients, as well as in the presence of diabetes after consulting a doctor.
Avocados have many valuable trace elements:
Contains vitamins C, A, E and group B, which strengthen immunity and increase the body’s resistance.
The rich composition normalizes the hormonal background, eliminates its negative symptoms, especially in the fairer sex. The fruits are also useful for women planning a pregnancy. Pantothenic acid helps with chronic stress and hormonal imbalance.
Normal-sized fruits contain valuable and easily digestible nutrients. Regular consumption of fruit helps reduce the risk of developing heart and vascular diseases, reduces the amount of bad cholesterol and improves intellectual performance.
Biologically active substances activate blood circulation, saturate cells with oxygen, have a rejuvenating effect, increase the elasticity of blood vessels and skin. The fruits are useful in slow metabolism, prone to edema and anemia.
Use of avocado in cooking
The exotic fruit is widely used in cooking, mainly for cold snacks. Avocados are an integral part of vegetarian cuisine and a leader among anti-aging products.
Avocados should be eaten when they are well ripened. The edible part is the green interior. It is easily cut in half and both “boats” can be used for filling with different fillings. You can season with fresh mint, fennel or orange. You should not stew, fry or boil the fruit.
The softer avocado is suitable for guacamole or use instead of butter, and the harder avocado is great for slicing and adding to a salad or sandwich. Use toasted avocado instead of butter or instead of mayonnaise in chicken or egg salad.
One of the most popular applications is for guacamole, for which there are many recipes. Here is one of them:Mix chopped avocado, onion, garlic clove, tomatoes, lemon juice and spices and beat them in a blender or mash with a fork.
Avocado for weight loss
There is a belief that avocados are extremely high in calories and not very suitable for weight loss. However, this is not true. Experts say that thanks to a diet with active use of avocado in the menu and special recipes for dishes from it, you can lose weight quickly and easily.
At the same time a person does not feel hungry and does not harm health. On average, you can to lose 2-4 pounds in seven days. During this time you can replenish the body with valuable vitamins, minerals and nutrients and improve overall health.
Avocados are high in calories, but their high calorie content is due to their fat content, not fructose. The fat found in fresh fruit is not deposited in the form of a subcutaneous layer.
The unique property of avocado for weight loss is that the fruit activel stimulates metabolic processes and promotes burning, not fat storage. In this case, the daily energy value of the diet will not exceed 1500 kilocalories.
This diet has characteristics that distinguish it from all other types of diets for weight loss. The avocado diet leads to rapid burning of subcutaneous fat, especially in the abdomen. It has a mild diuretic effect and eliminates edema. Avocados are easily digested and well absorbed by the body. Another plus is that it improves the appearance – hair, skin and nails nails.
Positives and negatives
Nutritionists have developed effective and simple weight loss schemes. The fruit is absolutely harmless to all healthy people, has a very small list of contraindications and can be used for daily meals, smoothies, salads, etc., and as part of a diet to lose weight.
The dishes prepared with the participation of avocado are very tasty and healthy. Salads can be offered to all family members. This saves you a lot of time, as you do not need to prepare special dishes for yourself separately.
The list of contraindications to using avocado for diet is small:
- old age and childhood
- the presence of severe vegetative-vascular dystonia.
It is important to know that the nut must be immediately separated from the flesh and discarded, as it contains harmful substances. Their danger is increased by oxidation in the air.
Among the negatives, some point to the relatively high price of fruit in stores and markets. But a weight loss course of one week does not require a large amount of avocado. Other food products used with it are fully available.
Duration of the avocado diet
You can organize a one-day, three-day, seven-day or ten-day fruit diet. Following the recommendations of experts after three days weight loss will be from one to two kilograms, for a week – up to four, for ten days – five or more kilograms.
The only prerequisite for a good result is the correct consumption of fruit. Heat treatment leads to darkening of the product and deterioration not only of its useful qualities but also of taste.
That is why fresh fruits are preferred. In this form, they completely store all the beneficial substances for the body, including unsaturated fatty acids, necessary for effective and safe weight loss.
Ripe avocado has a pleasant specific taste with a hint of nuts and vegetables. After you cut it, it is eaten in the following hours. It is not recommended to store sliced fruit for more than one day. Protect the sliced avocado from darkening by sprinkling it with lemon juice.
The list of products suitable for combination with avocados is quite large. They can be used to prepare delicious, healthy and varied dishes. Among them are:
- low-fat cottage cheese
- lean meat (chicken, turkey, rabbit, beef)
- all kinds of leafy vegetables
- baked rye bread
- dietary wholemeal bread
- seasonal fruits and hens and quail eggs.
Recipes for weight loss with the help of avocados should not include foods that are harmful and unsuitable for combination with this fruit. Otherwise, the diet will not work to improve the body and lose weight. It is recommended to exclude sweet carbonated drinks from your daily menu; alcohol; sausages; pastries; smoked and salted foods; butter.
How to combine avocado in a program?
If you choose a three-day diet, it is a diet close to the monodiet. The result is a loss of two to three kg in a short time. Only clean water is used as a drink. One fruit is consumed every four hours. Their maximum number is no more than five per day. Two fresh fruits are eaten during the main meal. For breakfast you can add one egg and 200 g of low-fat cottage cheese. Drink about two liters of water.
If you choose a seven-day diet, the number of daily meals is five – breakfast, lunch and dinner and two snacks. Avocado is consumed in combination with various products. The menu may include dairy products – low-fat cottage cheese and yogurt.
On some days, eat boiled lean meat or boiled or roasted fish. Vegetable salads with lemon juice are recommended, but without the addition of fat. Apples (raw or baked) are also included. Sandwiches are made from slices of wholemeal bread with avocado pate. From the fruits can be prepared and smoothies with yogurt.
Here is the menu for a sample day of the diet:
- Low-fat cottage cheese, sliced avocado and green tea.
- Slice of bread with fresh avocado pate
- 200 grams of roasted fish
- vegetable salad with lemon juice
- Avocado with cottage cheese
- A glass of low-fat yogurt.
Cooking with the avocado diet takes only a few minutes. Lettuce leaves are cut by hand, tomatoes and cucumbers are cut into random pieces.
As a rule, this diet is easily tolerated, despite the small amounts of food. The fruit itself is highly nutritious and gives a long-lasting feeling of satiety. Between meals you can drink clean water, green tea, herbal drinks without sweeteners. For snacks, apple, pear or orange are allowed, but not more than twice a day in addition to the amount indicated in the menu.
If you decide to use avocados for weight loss, you must strictly adhere to the recommendations given by nutritionists. The specialist will take into account the individual characteristics of the body and will help develop a daily diet. Before the course it is necessary to get acquainted with the rules for its holding.
- Do not use any dressing oils. The fruit contains a sufficient amount of fat.
- The three-day diet is repeated no more than once every ten days. The seven-day is used once every 60 days.
- You can improve your results by training in the gym. All sports are suitable.
- Choose the right avocado fruit The salad is made from high quality and unripe fruit.