There are any number of diets available out there these days, so it is hard to determine which options actually work. Avocados are arguably one of the most popular “super foods” on the market, so it was only a matter of time before an avocado diet revolving entirely around them became a popular choice.
Why Avocados Make a Great Diet Food
Any experienced dieter has heard numerous opinions on the types of food they should be eating. One universal truth is that it is incredibly important to choose foods based on many different factors, like their sugar content, amount of carbohydrates, and levels of fat.
What is not nearly as well known, however, is that we actually need fats in our diet; it is just a matter of choosing the right kind. Enter avocados.
An average sized avocado is rich in vitamins A, E, and K, has a ton of calcium and iron, and packs in 29 grams of healthy fats, 13.5 grams of dietary fiber, and contains 322 calories. All of this combined makes for a unique fruit that helps battle obesity, cancer, arthritis, cardiovascular disease, and skin and hair problems.
Not only do avocados have a ton of health benefits, it is also a food that keeps you full and satiated and does not make you feel like you are starving like so many other diets.
How Does the Avocado Diet Work?
There have been numerous studies about the magic of avocados, but one in particular from Loma Linda University really packs a punch. In this study, a collection of participants were broken up into three different groups: avocado added, avocado inclusive, and avocado-free. Before consumption, and at previously specified intervals beforehand, appetite, blood glucose, and insulin levels were measured. The avocado added group saw an increased satisfaction rate of 26%, and a 40% reduction of appetite, while the avocado inclusive group’s satisfaction was increased by 23% and saw a 26% reduction of appetite. Because avocados are so filling, you have less risk of supplementing your hunger with unhealthy snacks and meals.
Reduces Triglycerides and Cholesterol
Cholesterol is an organic lipid molecule that is biosynthesized by all cells within animals. They are extremely important compounds of the cell membrane, but increased cholesterol levels have been proven to increase a person’s chance for coronary heart disease.
Avocados actually help decrease high cholesterol levels, called LDL cholesterol, as well as plasma triglycerides. The LDL cholesterol is deposited in the walls of the arteries, a buildup that can lead to stroke and heart attacks. High levels of plasma triglycerides may eventually lead to insulin resistance, which results in diabetes. The monosaturated fatty acids in avocados not only help prevent these dangerous side effects but can actually reverse their effects.
Helps Reduce Oxidative Stress
Did you know that there is a such thing as harmful oxygen? Reactive oxygen species, or ROS, can rise for any number of reasons, but usually it is because the functions of our cells are malfunctioning. Some factors that can cause this is over exposure to the sun, environmental stress, poor eating habits, disease, and mental stress.
The oleic acid and antioxidants in avocados help to reduce this oxidative stress and prevent the inevitable DNA damage that comes along with it. They also reduce the risk of renal failure, inflammation-related obesity, heart disease, while also protecting the lipids and proteins in your body from being altered by the ROS. Because of the antioxidant properties in every single part of the avocado, this super fruit helps to maintain an restore metabolic functions.
Reduces Risk of Metabolic Syndrome
Metabolic Syndrome actually encompasses a whole host of issues, including diabetes, heart disease, and stroke. It is directly linked with a poor diet and a sedentary lifestyle. The Mayo Clinic declared that the dietary fiber found in avocados, as well as a large uptick of the amount of fruits, vegetables, and healthy fats consumed, greatly decreases your risk of metabolic syndrome as well as helping you to lose weight.
What to Eat on the Avocado Diet
Now for the most important question: what does one eat while participating in the Avocado diet? Stylecraze has mapped it all out for their readers:
• Early morning (6:30-7:30 am): One cup of fenugreek water
• Breakfast (8:15-8:30 am): One medium sized bowl of quinoa salad accompanied by half an avocado
• Morning snack (10:30 am): One cup of green tea
• Lunch (12:30-1:30 pm): Lettuce wrap with tuna, lettuce, tomato, cucumbers, jalapenos, purple cabbage, lime juice, and avocado
• Evening snack (4:00 pm): One cup of black coffee along with a single saltine cracker
• Dinner (7:00 pm): Sautéed veggies, with a small chicken breast, or a bowl of boiled lentils
Exercises to Help Aid Your Success
Any exercise is going to help a person on a fitness journey immensely, but there are some specifically recommended exercises to accompany the avocado diet:
• Neck rotations (10 reps, clockwise and counter clockwise)
• Shoulder rotations (10 reps, clockwise and counter clockwise)
• Arm rotations (10 reps, clockwise and counter clockwise)
• Wrist rotations (10 reps, clockwise and counter clockwise)
• Ankle rotations (10 reps, clockwise and counter clockwise)
• Side lunges (10 reps)
• Jumping jacks (Two sets of 20)
• Running in place (five-ten minutes)
• Squats (10 reps)
• Lunges (Two sets of 10 reps)
• Crunches (Two sets of 10 reps)
• Side crunches (Two sets of 10 reps)
• Mountain climbers (Two sets of 10 reps)
• Push ups (Two sets of five reps)
• Tricep dips (Two sets of five reps)
• Sit ups (10 reps)
• Russian dance (Two sets of 10 reps)
It is crucial that you stretch both before and after each activity.
Foods to Avoid
There are several foods that should be avoided for anyone looking to lose weight, but especially for those who are partaking in the avocado diet:
• Red meat
• Canola oil
• White rice
• Full fat milk
• Cream cheese
• Full fat yogurt
• Artificially sweetened drinks
If you can stick to these stringent guidelines, the avocado diet may just be for you.