8 Reasons Why Avocado Helps You Lose Weight
8 Reasons why Avocado helps you lose weight
Avocado is a single-seeded berry native to Mexico.
It contains 322 calories and 29 grams of fat, which kind of makes it more of a fat than a fruit. It also contains 20 grams of mono-unsaturated fat per berry, which makes it a very healthy food. It lowers the cholesterol, suppresses hunger and reduces belly fat which makes it perfect for weight loss.
Here are eight reasons why avocado is a perfect dietary staple for weight loss:
1. It’s a bad guy bouncer.
One study put 45 overweight people on three different cholesterol-lowering diets for five weeks. One diet was lower in fat, and it provided 24 percent of total calories (11 from monounsaturated fats). The second was more moderate in fat, providing 34 percent of total calories (17 percent from MOFAs). The third diet was equally moderate in fat, at 34 percent, but, unlike the others, this one included one whole Haas avocado per day. After five weeks, the low-density lipoprotein (LDL) was 13.5 mg/dL lower among people on the avocado diet — enough to significantly reduce the risk of heart disease. LDL was also lower on the moderate fat diet without the avocado (8.3 mg/dL lower) and the lower fat diet (7.4 mg/dL lower). Researchers attribute the results to the monounsaturated fat in avocado, which may play an important part in lowering elevated cholesterol which can cause insulin resistance, excess weight and obesity.
2. It shrinks the waist.
Avocado oil is rich in monounsaturated and oleic fatty acids that can reduce abdominal fat, which may decrease the risk for metabolic syndrome. A Penn State study found that people who consumed 40 grams (3 tablespoons) of high-oleic oils on a daily basis for four weeks lowered their belly fat by 1.6 percent compared to those who consumed a flax/safflower oil blend, which is high in polyunsaturated fat. Another study found that a diet rich in monounsaturated fat may prevent body fat distribution around the belly by down regulating the expression of certain fat genes. One tablespoon of avocado oil has about 120 calories and 10 grams of monounsaturated fat. It also has a very high smoke point, so it can be used for sautés and stir-frys without creating free radicals that are harmful for your health.
3. It’s a nutrient booster.
According to a study, just 3 grams of monounsaturated-fat on vegetables was enough to get the most carotenoid absorption (carotenoids are compounds associated with improved weight and fat loss). And vegetables topped with saturated fat and polyunsaturated fat dressings required higher amounts of fat (20 grams) to get the same benefit.
Another study found that adding avocado to salad allowed participants to absorb three to five times more carotenoids. Add a few slices of fresh avocado, or a tablespoon of avocado oil-based vinaigrette to your salad to have the ultimate nutrient boost.
4. It fights radicals.
Free radicals are destructive rogue oxygen molecules — natural byproducts of metabolism — that trigger various chain reactions in the body that destroy cells and DNA, causing all kinds of health problems.
Antioxidants in fresh fruits and vegetables neutralize some free radicals, but they can’t reach the mitochondria — base camp for the free radical army. When the mitochondria aren’t working properly, it affects the metabolism. The monounsaturated-rich oil pressed from the avocado can help mitochondria survive attack.
5. It squashes hunger.
According to a study, people who eat half an avocado a day have a 40 % decreased desire to eat for hours afterwards. Two tablespoons of guacamole has only 60 calories, and provides the same satiety benefit with even more of a flavor-punch.
6. It’s a gateway drug.
According to the National Health and Nutrition Examination Survey, people who consume half an avocado a day are thinner, healthier, have brighter skin, and have a 50% reduced risk of metabolic syndrome. Besides consuming avocado, these people also reported that they consumed significantly more fruits, vegetables, fiber and vitamin K, which are all nutrients associated with weight loss.
7. It stabilizes sugar.
One avocado provides nearly 20 vitamins, minerals and phytonutrients that are essential for managing a healthy weight, including 14 grams of satiating fiber and 66 % (60 micrograms) of your daily need for vitamin K (a nutrient that helps regulate sugar metabolism and insulin sensitivity). People with an increased vitamin K intake have a lower risk of developing diabetes over the course of 10 years compared with people with a lower intake of vitamin K. Leafy greens are rich in the vitamin, and you can combine them with avocado to get your fill.
8. It burns calories.
Eating avocado before a workout can provide the same energy boost as pre-workout supplements. One study compared the effects of a three-week diet high in palmitic acid (saturated fat) to an equally caloric diet high in oleic-acid (monounsaturated fats). The final results showed that the participants which consumed the high oleic-acid had 13.5 % higher physical activity and their post-meal metabolism was 4.5 % higher when compared to the diet high in palmitic acid. Swap the butter and the fried and baked foods for foods and oils that are high in monounsaturated fat (like fresh avocado or avocado oil) for an energy boost that will keep your metabolism burning, even after you leave the gym.
Source : everydayhealth.comhttp://healthybiofood.com/8-reasons-why-avocado-helps-you-lose-weight/http://healthybiofood.com/wp-content/uploads/2015/02/Reasons-Avocado-Is-a-Perfect-Weight-Loss-Food-722x406.jpghttp://healthybiofood.com/wp-content/uploads/2015/02/Reasons-Avocado-Is-a-Perfect-Weight-Loss-Food-722x406.jpgHealthy Bio FoodNatural Medicine