Cultivated in the Mediterranean regions of the world, avocado has a high commercial value. Its light-green skin with a fleshy body that almost looks like a pear has immense health benefits. The fruit also offers nearly twenty vitamins and minerals in every serving including potassium, lutein, and folate.
Loaded with various nutrients, the green fruit helps lower cholesterol levels, regulate blood sugar, protect the eyes, promote fertility, improve cognitive function, enhance digestive health and prevent the onset of osteoarthritis. Out of all these benefits, the one that stands out is how avocado can help lose weight. Avocados are low in carbs and a great source of fibre, with each serving containing only 9 grams of carbs, 7 of which come from the fibre.
One of the major reasons that cause you to gain extra weight is unnecessary eating. Your body does not need to be full all the time - it is just your mind getting confused between boredom and hunger. Foods that are high in fat or fibre such as avocado can help you feel more full and satisfied after eating. This is because the fat and fibre content in the fruit slows the release of food from your stomach - leaving you feeling full for a longer period and stopping your habit of binge eating. An entire avocado has a total of 322 calories.
A study supports the above claim by pointing out that people who ate half an avocado with their lunch reported decreased appetite up to five hours. The good fat content in avocado helps in developing a feeling of satisfaction, thereby promoting appetite regulation and weight loss.
The creamy fruit contains less than 2 g sugar - lower than most fruits. Consuming avocado help maintain a healthy blood sugar level, thereby not contributing towards any excess weight gain. Weight loss happens between meals, that is, when the blood sugar levels in your body are balanced, it helps facilitate long-term healthy fat loss.
Also, the low carbohydrate content in avocados contributes towards promoting a healthy weight loss.
The fruit can help reduce oxidative stress in the body, which is caused when the levels of harmful reactive oxygen species rise due to environmental stress, bad food habits, mental stress, disease, and UV exposure. The antioxidants and oleic acid present in avocados help reduce oxidative stress and prevent DNA damage and inflammation-related obesity. This, in turn, is proven to have an effective role in causing a healthy weight loss by improving your metabolism.
Studies point out that as avocado is rich in monounsaturated and oleic fatty acids, it can help reduce abdominal fat, which may decrease the risk for metabolic syndrome which is associated with unhealthy weight gain. According to a study, people who consumed avocados for four weeks lowered their belly fat by 1.6 per cent in comparison to other fruits. They also reported a lower body mass index and smaller waist circumference.
The monounsaturated fat content in avocados is associated with improved weight and fat loss, studies point out. Because, they are burned at a higher rate than other types of fats, can increase the rate at which fat is burned and can cause your body to burn more calories after eating. In addition to this, the mono fat in avocados helps reduce appetite and decrease the desire to eat after a meal in the most healthy manner.
According to a study published in the Journal of the American Heart Association, eating an avocado a day lowers the amount of bad cholesterol in the blood levels of overweight and obese individuals. By improving one's cardiovascular system, the fruit helps in structuring your body towards a healthy weight loss path.
It is safe to say that avocados have many qualities of a weight loss friendly food. As long as you eat this green fruit in reasonable amounts, avocados can indeed be a part of an effective weight loss diet.
As of today, there are an approximate of 2.1 billion overweight people in the world - that is 30% of the world's population. With obesity and excess weight posing extreme danger, the need to adopt necessary steps have become imperative. The principal approach to regulating the problem of excess weight is the adoption of a healthy lifestyle.
However, losing weight doesn't necessarily make a person fit or healthy. The health of a person depends on the fat content of his or her body. The body weight is majorly comprised of the mass of water our body stores, and consequently, carbohydrates can bind with our body's water content and cause weight gain. Hence, consuming lower levels of carbs can aid in weight loss .
At times weight loss can lead to losing muscle mass which in turn lowers your body's metabolic rate and trigger weight gain instead. Therefore, it is extremely important to choose the right steps in losing that extra weight. Trying out anything and everything under the sun may help you lose weight - but note that it will have a severe impact on your overall health.
There are plenty of foods such as fruits and vegetables that help promote weight loss, such as berries, green vegetables, lentils etc. In the current article, we will explore one such fruit that helps promote a healthy weight loss - and that is avocado .