Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Avocado weight loss recipes
Why avocados deserve a spot in your weight loss diet
Avocados are a true superfood when it comes to healthy eating and weight management it often considers as fattening with green creamy fruits, but it actually loaded with good fat, fiber and essential nutrients. Unlike processed foods it is quick fix diet options that avocados provide sustainable energy.
It is also rich in monosaturated fats that support heart health and help to regulate hunger hormones which prevent overeating and fiber and potassium balances electrolytes that make perfect for an active lifestyle.
Nutritional benefits of avocados
Avocados standout with high content monounsaturated fats like oleic acid which is good for heart health and this same fat found in olive oil. This fat help in lowering the level of bad cholesterol (LDL) levels which improve good cholesterol (HDL) which keep your feeling full for longer time to reduce snacking and overeating.
It is excellent source of dietary fiber even 10 grams of avocado full fill the 40 % daily need of fiber. Which is responsible for stabilizing blood sugar and promotes good gut health.
Beyond fiber and fat, it also rich in potassium, magnesium and vitamins that is good for skin health, muscle recovery and immunity together with these nutrients avocados make it a nutrient dense powerhouse.
How avocados help with weight loss
Avocados are surprisingly playing powerful role in weight management not by being a magic fat burner but also support your body’s natural fat burning tendencies by regulating hunger processes.
Their healthy monounsaturated fats help to balance out ghrelin a hunger hormone and leptin and fullness hormone by combination of this hormone you feel satisfied after eating meal and less likely to reach something crunchy and sugary.
This is also low in carbohydrates and have very low glycaemic index which is better insulin sensitivity which is important factor for long term fat loss. If you still crave for creamy texture like mayo and butter so you can replace it with avocado.
Smart tips to adding avocados in your diet
- Watch Portion – You can start with half an avocado per meal which can provide enough healthy fats that keep you full without adding unnecessary calories and overeating even healthy fats.
- Choose Ripe Avocados – A perfectly ripe avocado feels soft slightly but not puffy when it pressed but unripe avocados can be stored at room temperature.
- Swap Out Unhealthy Fats – Individuals have different taste and preference like sometimes they want something creamy for dressing food by help of butter, mayonnaise but you can replace it with avocados by mashing it onto toast and mix it into smoothies or blend it into salad dressings.
- Prevent Browning With Lemon – When you cut the avocados you can store it into fridge by squeezing lemon juice on it exposed part lemon contains vitamin C which prevent it from oxidation that keep you fresh for the next use.
- Add Avocado To Balanced Meals – Pair avocados with high protein foods like eggs, chicken and tofu by combining it with protein, fiber and healthy fats which keeps you satisfied for hours and support muscle recovery during weight loss.
Delicious Avocado weight loss ideas
1. Avocado chickpea salad bowl
Ingredients
- ½ ripe avocado
- ½ cup of boiled chickpeas
- ¼ cucumber finely chopped
- 5 – 6 cherry tomatoes (optional)
- 1 tsp of lemon juice
- Salt, pepper and pinch of cumin powder
Methods
Take a bowl mix all ingredient one by one then add salt, pepper and cumin powder gently mix them and serve it fresh and this is one of best avocado salad for weight loss.
2. Avocado Egg Toast
Ingredients
- 1 slice whole grain bread
- ½ avocado (mashed)
- 1 boiled poached egg
- This is optional either adding salt, black pepper and chili flakes
Methods
- Toast bread until it for crisp
- Mashed avocado spread evenly
- Then add poached egg and season with salt, pepper and chili flakes
- There are many avocado toast recipes for weight, but egg toast is combined with protein for balancing nutrients.
3. Grilled chicken and avocado wrap
Ingredients
- ½ grilled chicken breast
- ½ avocado
- Spinach leaves
- 1 tsp of greek yogurt
- 1 whole wheat tortilla
- Salt and pepper for taste
Methods
- Warm tortilla on pan for 20 to 30 seconds
- Spread Greek yogurt evenly with cream base
- Then add layer by layer 3 ingredients like spinach, grilled chicken and avocado slices
- Then Sprinkle some salt and pepper for better taste enhancement
- Roll tortilla tightly and cut it in half.
4. Avocado smoothie spinach and Greek yogurt
Ingredients
- ½ avocado
- 1 handful spinach
- ½ cup Greek yogurt
- ½ cup almond milk with water
- 1 tsp honey
Methods
- Simply add all ingredient in jar and blend it with almond milk and it will turn into smooth and creamy texture
- Add honey if you prefer mild sweetness
- Pour in glass and enjoy it anytime
Common mistake to avoid while following an avocado weight loss diet
- Overeating Avocados
Try to stick with 1 avocado per day that gives you the benefits of good fats without calorie overload. - Pairing With Unhealthy Ingredients
Instead of adding it with mayo and fried snacks add it with whole grains and lean protein ingredients.
Conclusion
The key however lies in balancing avocado with moderation and by eating one avocado a day by pairing it with lean protein, vegetables and whole grains and you can make a noticeable difference in your energy and body composition so combine this with your regular exercise and diet but don’t forget to take online nutritionist consultation to avoid any side effects because everybody react differently.
Yes, try to add one avocado in your diet plan and this is in moderate way, so it is safe to add but first consult with dietitian because they know your body more than us.
Morning is the best time to eat to boost metabolism which gives steady energy for day and reduce hunger throughout the day but don’t skip any meal does not mean if you eat one avocado you will be full for day.
You can but it is better to eat it early in the morning because fats slow digestion so eating it late after heavy meal could be hard to digest.
Remember there is no such things that directly attack on fat, but avocados help in reduce belly fat indirectly by controlling appetite.
Yes, avocados are completely plant based so eat it without guilt either you are vegan or vegetarian.
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