Avocados - The Best Kept Weight Loss Secret
(Check out this post on its original site here.)
Avocados. You’ve heard of them. You’ve probably even tried them mashed up in your guacamole or stirred into your omelets at breakfast.
With a host of health benefits, avocados are incredibly healthy for you.
But did you know that they can also help you lose weight?
Avocados are famous for being a ‘high calorie’ food.
So how is it possible that that they can actually help you lose weight?
Sounds pretty unbelievable.
But let’s explain why this is true and how you can actually lose weight and still enjoy that yummy bowl of guacamole…
How Do Avocados Help You Lose Weight?
Between their monounsaturated fat and their rich set of nutrients, avocados have some great weight-busting ingredients. Avocados are filled with:
Monounsaturated Fat – This type of fat is especially great for weight loss because it’s easily burned and used for energy instead of being stored elsewhere in the body. And if you’re cutting carbs, your body will need this extra boost of energy (from healthy fats like this one) to make up for what’s been lost through the decreased number of carbs. Monounsaturated Fat also helps to lower cholesterol, which can also aid in weight management.
Health Boosting Nutrients – Not only do avocados contain healthy fats, but also a variety of nutrients that boost health and aid in weight loss. For example, avocados are rich in B-vitamins and acid, both of which help your body better absorb nutrients in other foods.
That sounds great… but how are avocados going to affect how I look and feel?
You’ll notice your new weight loss ally (the avocado) is working because:
- You will feel full for hours– According to a study in Nutrition Journal, people who ate half a fresh avocado at lunchtime said they felt a 40% decreased desire to eat again for hours. In other words, they stayed full much longer than if they hadn’t eaten avocado. Simply put, avocados help you curb your appetite. Big time.
- Your blood sugar levels will remain low and constant – Avocados are rich in Vitamin K, containing 66% of the average daily requirement. Vitamin K helps to metabolize sugar in the body, which in turn keeps blood sugar and insulin levels in check.
- You’ll perform better during workouts– The American Journal of Clinical Nutrition recently published an article detailing the difference in two diets – one with higher saturated fat, the other with higher monounsaturated fat (what is in avocados). What the researchers found was that the group who consumed the diet rich in monounsaturated fat had better physical fitness performance and metabolic rates than the group who didn’t. So, for a better metabolism and better performance in the gym, avocados might just be the best natural pre-workout supplement for you.
- Your belly fat will shrink– Eat avocados to help reduce belly fat! Choosing to substitute regular cooking oils with avocado oil can help reduce abdominal fat, which in turn combats weight gain (especially around the mid-section).
- You will look and feel younger– Avocados fight free radicals; those pesky atoms in your body that destroy cells, damage DNA and wreak havoc on your metabolism and immune system. The monounsaturated fat in avocados effectively fight those free radicals, helping to keep your body both healthy and youthful.
Simple Avocado Recipes
To help you start becoming lean through avocados, here are 4 recipes to help you:
>> 1½ tablespoons butter or olive oil
>> 1 minced shallot (onion or garlic works too)
>> 8 ounces sliced baby Portobello mushrooms
>> 1 cup cherry or grape tomatoes
>> 2 cups chopped kale, stems removed
>> Salt to taste
>> 2 avocados
>> 8 pieces thick, sturdy wheat bread
>> Melty white cheese like Provolone or Mozzarella, if you want
- Heat the butter in a large skillet over medium high heat. Add the shallots; sauté until translucent. Add the mushrooms and sauté until browned lightly on the outside. Add the tomatoes and kale; sauté until wilted and warmed through. Remove from heat and season with salt.
- Mash the avocado in a bowl with a fork. Spread some avocado on the surface of each piece of bread. Assemble the sandwiches by carefully arranging the vegetables on the bread. Get as many veggies on as you can because the sandwiches sink down when you use the panini press.
- Add the cheese on top of the veggies if you want, cover with another slice of bread, and place on a preheated panini press. When the bread is browned on the outside, remove from heat. If you did not cut the tomatoes, be careful as they might burst when you bite into them and they will be hot!
>> 1 (15 oz) can chick peas, well drained
>> 2 medium ripe avocados, cored and peeled (13 oz before cored and peeled)
>> 3 Tbsp olive oil, plus more for serving if desired
>> 1 1/2 Tbsp tahini
>> 3 Tbsp fresh lime juice
>> 1 clove garlic, peeled
>> Salt and freshly ground black pepper
>> 1/8 tsp cumin
>> 1 – 2 Tbsp. finely chopped cilantro leaves, for topping
>> Red pepper flakes, for topping
- Pulse chick peas, olive oil, tahini, lime juice, and garlic in a food processor until smooth, about 2 minutes. Season with salt and pepper to taste (I did a scant 1/2 tsp salt and about 1/8 tsp pepper), add cumin and avocados and pulse mixture until smooth and creamy, about 1 – 2 minutes longer.
- Serve topped with more olive oil if desired and sprinkle with cilantro and red pepper flakes. Serve with pita chips or tortilla chips.
>> 1 avocado
>> 2 tablespoons dark unsweetened cocoa powder to taste
>> 2 tablespoons agave nectar
>> 1 frozen banana
>> 1 cup ice
>> 1 cup unsweetened almond milk
- Combine all ingredients in a blender.
- Blend until smooth.
- Serve immediately.
>> 3 cups cooked and cooled quinoa
>> 1/4 thinly sliced red onion, thinly sliced
>> 1 Fuji apple
>> 2 cups chopped purple or Lacitano kale leaves
>> Juice of 1 lemon
>> 2 tablespoons extra-virgin olive oil
>> 2 teaspoons honey
>> 1 pinch sea salt
>> 1 cubed avocado
>> 1/4 cup crumbled feta or chevre (optional)
- In a large salad bowl, combine quinoa, red onion, Fuji apple and kale.
- Drizzle in juice of 1 lemon, 2 tablespoons extra-virgin olive oil, 2 teaspoons honey, and 1 pinch sea salt.
- Toss to coat well.
- Gently fold in 1 cubed avocado and 1/4 cup crumbled feta or chevre (optional).
So, the next time you’re struggling to trim inches off your waist, or you simply want to give your health a little boost, turn to avocados. They may very well be your new BFF in the battle of the bulge.