Modern conveniences have significantly reduced the need for physical activity. Fitness often takes a backseat as we juggle long working hours, digital distractions and the demands of everyday life. With most of our time spent sitting at desks, are you struggling to shed some extra kilos and achieve a toned, flat belly? Look no further than the humble avocado.
Known for its potent properties and its umpteen health benefits, avocados are said to be one of the excellent fruits to help you in your weight loss journey. It helps lower body mass index (BMI), body weight, as well as lead to smaller waist circumference.
Published in the journal Internal Medicine Review, researchers found that avocado consumers were 32 percent less likely to have an elevated waist circumference and 33 percent less likely to be overweight or obese compared to non-consumers.
Furthermore, avocado consumption may also lead to an overall better diet, as consumers had higher intakes of dietary fibre, good fats (monounsaturated fatty acids and polyunsaturated fatty acids), total fat, vitamins E and C, copper, folate, magnesium, and potassium.
Read below to learn more about avocados, their benefits, and why you should add them to the weight loss diet.
Increases nutrient intake
Packed with essential nutrients, including magnesium, vitamins B6, C and E, potassium, fibre and folate, avocado is a nutrient-dense food that can boost the overall nutrient intake. Eating avocados can provide a variety of health benefits while consuming fewer calories, making it an excellent choice for a weight loss diet.
Promotes satiation
As avocados are high in fibre and healthy fats, it can help promote feelings of fullness and satisfaction after a meal. Including avocados can also help prevent overeating and snacking on less nutritious foods later on, leading to a more balanced and mindful approach to eating. This will increase satiety and weight loss, as well as decrease abdominal fat.
Enhances flavour and texture
One of the biggest benefits of adding avocado is its versatile taste. From salads and smoothies to spreads and desserts, avocados can be used in various dishes as their creamy texture and mild and nutty flavour add richness to meals. This will avoid the need for unhealthy additives, high-fat or high-calorie condiments or toppings to add flavour. This makes it easier to enjoy healthy meals, lowering overall calorie and fat intake, which ultimately leads to weight loss.
Regulates blood sugar levels
Fluctuating blood sugar can lead to cravings and overeating, making it challenging to follow a weight loss plan. Here, avocados can help stabilise blood sugar levels as they contain healthy fats and fibre. By incorporating avocados in your diet, you can attain better blood sugar control, reducing the chances of insulin spikes and crashes.
Enhances nutrient absorption
Avocados can also improve the absorption of fat-soluble vitamins (A, D, E, and K) found in other foods. When combined with salads or vegetables, the healthy fats in avocados aid in the absorption of these essential nutrients. This enhanced nutrient absorption promotes overall health and can contribute to better weight management.
In a nutshell, avocados are an ideal food for those looking to shed pounds while enjoying flavourful meals. Add them to your morning smoothie, simply enjoy them on whole-grain toast, or toss them in a salad. Avocados can be a delicious and effective addition to your weight loss diet.
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