How to lose weight with avocado effectively

 Eating avocado in a moderate amount every day will help reduce belly fat, benefit the heart.

Avocado is a delicious and unique fruit. Most people assume that avocados are healthy because they are rich in nutrients and healthy fats.

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Artwork: Betterme

Nutritional quality

Avocados have a number of vitamins, minerals, healthy fats, and antioxidants. Furthermore, avocados are low in carbs and a good source of fiber.

Unlike most other fruits, avocados are relatively high in fat - about 15% by mass. But these are heart-healthy fats.

One study found that replacing fat in the diet with avocados could lower total cholesterol. Avocados contain nearly 20 times more fat-soluble phytosterols than other fruits. Phytosterols are plant compounds that have a positive effect on heart health.

Make you feel fuller for longer

Foods high in fat or fiber like avocados help you feel fuller and more satisfied after eating. This is partly because fat and fiber slow the release of food from the stomach. Thus, you tend to eat less, absorb fewer calories.

One analysis looked at how an avocado breakfast affected appetite and satiety in overweight and obese people. Accordingly, people who ate an entire avocado for breakfast were less hungry than those who ate a breakfast that provided the same number of calories but less fat and fiber.

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Illustration: Lamansiondelasideas

Maintain weight

Surveys have shown that people who eat fruits and vegetables tend to have a lower body weight. People who eat avocados are likely to have a lower risk of metabolic syndrome and lower weight.

This doesn't mean avocados make everyone healthier, but it does suggest that avocados fit well into a health-promoting diet.

The large-scale survey found that people who regularly eat avocados are up to 9% less likely to be overweight or obese than other people.

There are reasons to believe avocados are helpful for weight loss: Avocados are burned at a higher rate than other types of fat, reducing cravings.

There is evidence that eating an avocado a day along with a reduced-calorie diet aids weight loss and changes the gut microbiota of overweight people.

If you eat avocado regularly for 3 months, you can lose a significant amount of belly fat.

However, avocados are relatively high in calories. In 100g of strawberries there are only 32 calories but in 100g of butter there are 160 calories. Therefore, you should not eat too much because absorbing a large amount of calories will contribute to weight gain.