Are you fed up with your weight loss techniques? Have you cut down on your diet severely, but still not able to lose weight in the way you want? You are not alone, who is suffering from these issues. Lots of research are being done on these topics and solutions are being sought. New food items are being suggested which have been proved to be useful for losing weight successfully. One such food item in this context is avocado. People had been eating avocado since a long time, but its innumerable health benefits were not so extensively discussed before.
Avocado is actually a kind of berry, which is single-seeded and is a native to Mexico. The fruit is packed in essential nutrients, with 322 calories and 29 grams of fat. The balance of nutrients that this fruit has can surpass many other food items. With the ability of lowering cholesterol levels, reducing hunger pangs and reducing belly fat, avocado is being considered as one of the super foods which can help in reducing weight considerably (1, 2).
How avocado helps in losing weight effectively?
The whole world is going gaga over avocado and the excellent health and nutritional benefits it offers. This fruit has a creamy texture and a very rich flavor, which has made it all the more popular and favorite with people. Avocados are a rich source of monounsaturated fats, folate, vitamin C, vitamin K, copper, magnesium, potassium etc. These monounsaturated fats are plant-based fats and they are very good for the heart health. These fats help in keeping one full for a long time and thus aids weight loss. The problem of belly fat can be combated with regular consumption of avocados. This is because the fruit is able to maintain body mass index well. In a research it seen that people who consumed avocados were less obese and overweight when compared to people who did not eat avocados. People who ate avocados had less added sugars, less carbs and right amount of sodium levels in the body. This helped in maintaining stable insulin levels in the body along with minimized levels of homocysteine in the body. This reduces the risk of cardiovascular ailments in the human body.
Ways in which avocados help in weight loss in the body
There are many ways in which avocados help in losing weight from the body. Some of them are as follows:
- It helps in shrinking the waist line
Belly fat is the most stubborn one and getting rid of the same might need some real efforts. You can start by swapping your cooking oils. Try using avocado oil for cooking as the oil is a rich source of monounsaturated fats and oleic fatty acids. These components have the ability of reducing abdominal fat considerably. Risks of metabolic syndrome can be minimized with the help of this oil. Metabolic syndrome is combination of various health markers, which are directly associated to weight gain. In a recent study it was found that people who could consume 40 grams of oleic oil regularly for about 4 weeks, could lose on their belly fat quickly when compared to people who consumed other kinds of oils, rich in polyunsaturated fats. Once the waist line is shrunk and abdominal fat is reduced, there is reduction in overall weight of the body.
- Keeps bad cholesterol at bay
Research reports have proved that having an avocado can help in keeping cholesterol levels in the body at bay. Increased cholesterol levels is one of the main reasons for being overweight and obese. Avocado has monounsaturated fat content and helps in keeping the ‘bad’ cholesterol in check in the body. Risks of cardiovascular diseases are minimized to a great extent with intake of this super food. Along with keeping cholesterol levels under check, the monounsaturated fat content plays a crucial factor in insulin resistance, helps in dealing with obesity and also keeps weight under control. Start including avocados in the diet and see the amazing results it brings for your body.
- Helps in fighting free radicals keeping weight under control
Most of us do not know that constant wars rage inside the body. The wars are inflicted by the free radicals, which hamper the metabolic system in the body. Free radicals are byproducts of metabolism and have destructive attributes. Various kinds of chain reactions are triggered in the body by these free radicals causing different kinds of health problems. Antioxidants can help in combating the problem of free radicals in the body and prevents the damage as much as possible. Poor metabolism in the body can lead to various kinds of problems, including that of weight gain and obesity. Avocados are rich source of antioxidants and they help in fighting the harmful free radicals. Along with eating avocados in various forms, you can also try using avocado oil for cooking etc.
- Avocado helps in crushing the calories very effectively
Avocado is considered as an excellent calorie crusher. There are various kinds of pre-workout supplements, which provide extra boost for sweating out at the gym. It has been seen and proved that avocados can bring in the same results as that of the supplements in the most natural manner. When readings were taken of physical activity and metabolic rate after eating avocado, the percentages were quite high. Put away the baked food, fried foods and butter and oil. Instead of these, try including monounsaturated fats like avocado oil or avocado for providing better energy boost. The metabolism remains in great order even after you have completed the workout session.
- Avocado helps in suppressing hunger
Binge eating is one of the main reasons for gaining weight incessantly. Random snacking adds to the calories and increases fat and weight significantly. Avocado is one of the most effective hunger squashers known. It has been seen in an experiment that people who ate some fresh avocado with lunch did not show food cravings for a long period of time. This is the reason many people have avocado in breakfast so that their hunger pangs remain controlled all throughout the day. Add two tablespoon of guacamole on grilled meats, top of eggs or on salads. With just 60 calories, this will help in keeping you full and satiated for a long period of time. Try using fresh avocado for the best benefits. Canned and packaged options are also available, but if you can arrange fresh variants, there is nothing better than that.
- Avocado helps in stabilizing many things in the body
Many people think that avocados only have healthy fats in them and hence they can be replaced with foods of binge eating. But there is much more to avocados than these. There are 20 different kinds of vitamins present in the fruit along with different kinds of minerals and phytonutrients. All these nutrients together help in healthy weight management. There is 14 grams of satiating fiber in the fruit along with 60 grams of vitamin K, which is your daily requirement. Vitamin K helps in regulating insulin sensitivity and sugar metabolism in the body. Keep a creamy avocado with the salad that you eat. Along with filling you up in the most healthy and tasty way, the fruit will also keep your blood sugar levels stabilized in the best way possible.
Other benefits from avocado apart from weight loss
If you thought that avocado, the magical fruit is only great for weight loss, you are mistaken. There are innumerable other benefits of this fruit. Read on to know more on these:
- Helps in improving joint health – Innumerable people in the world suffer from the problem of joint pain, arthritis, and osteoporosis and so on. Arthritic pain can be minimized to a great extent with the help of avocado. Avocado helps in reducing inflammation in the joints and thus pain is minimized to quite an extent. Vitamin E, vitamin C and carotenoids present in avocado helps in reducing inflammation in the body.
- Helps in getting stronger bones – Eating an avocado means getting almost 50% of recommended amount of vitamin K in the body. Vitamin K is often overlooked, but it is one of the most important components needed for better bone health.
- Helps in improving digestion – Avocado has high fiber content and helps in bowel movements. This keeps the digestive system on track and removes all kinds of toxic elements from the body in the most hassle-free manner.