Eating avocados to lose weight: Rumors and facts

Most people worry that eating a lot of fat won't lose weight. Meanwhile, avocados are rich in nutrients, high in calories and saturated fat. So eating avocado is not fat and should consume avocado how to be good for health.

Avocado is a delicious fruit with a unique flavor. Most people consider avocados a healthy food, as they are rich in nutrients and healthy fats. Some also believe that the healthy fats in avocados are one of the perfect tools for weight loss. However, others fear these fats may cause them to gain weight.

Avocados are an excellent source of several vitamins, minerals, healthy fats and fiber. In 100g of avocado, equivalent to about half an avocado, contains about 160 calories. Along with that is a range of vitamins and minerals, specifically:
Vitamin K: 26% of the daily recommended needs Folate: 20% of the daily recommended needs Vitamin C: 17% of the recommended daily needs Potassium: 14% of DV Vitamin E : 10% of DV Avocados also contain moderate amounts of niacin, riboflavin, copper, magnesium, manganese and antioxidants. Furthermore, avocados are low in carbs and a good source of fiber. Each serving of avocado contains only 9 grams of carbs, and 7 of them come from fiber.
Unlike most other fruits, avocados are relatively high in fat, about 15% by weight. Avocados are high in heart-healthy fats. Although avocados are technically a fruit, they are nutritionally considered a source of fat. In fact, avocado is very rich in fat, up to 77% of its calories come from fat. Avocados contain mainly monounsaturated fats, plus small amounts of saturated and polyunsaturated fats. Most of that monounsaturated fat is oleic acid, the same fatty acid found in olives as well as olive oil. However, this is a healthy fat, so you can rest assured. Many studies have linked oleic acid to health benefits, such as reduced inflammation and reduced risk of developing heart disease.

Studies have shown that replacing some saturated fats in the diet with monounsaturated or polyunsaturated fats can have health benefits. These benefits include increased insulin sensitivity, blood sugar control, and decreased levels of “bad” LDL cholesterol. Another study compared a moderate-fat diet containing avocados or oils high in oleic acid. The avocado diet improved blood lipid levels more than the diet with oils that were high in oleic acid.
The avocado diet can also reduce “bad” LDL cholesterol by 10% and total cholesterol by 8%. It is also the only diet to reduce the number of bad cholesterol particles. As if those benefits weren't enough, avocados also contain nearly 20 times more fat-soluble phytosterols than other fruits.

Foods high in fat or fiber can help people feel fuller and more satisfied after eating. This is partly because fat and fiber slow down the elimination of food from the stomach. This makes our body feel full for longer.
Avocados are high in fat and fiber, which means they have a powerful effect on satiety. One study looked at how eating a meal with avocados affected the appetite of overweight and obese people. People who ate half an avocado at lunch experienced a reduced desire to eat up to 5 hours later, although the effect was strongest within the first 3 hours.

Studies have shown that people who eat fruits and vegetables tend to have a lower body weight than other people. A large observational study examined the nutritional patterns of Americans. People who regularly eat avocados tend to have a healthier diet, lower risk of metabolic syndrome and lower body weight than those who don't eat avocados. Therefore, avocados fit into a healthy diet. There is also no reason to believe that avocados should not be eaten when losing weight. In fact, one study found that when 30 grams of fat from an avocado was substituted for 30 grams of any fat from another food, study participants lost the same amount of weight. heavy. Although there is currently no evidence that avocados can improve outcomes for weight loss, there are reasons to believe that avocados may have a beneficial effect.

There is no reason to fear that eating avocados will cause weight gain, as long as they are used sensibly as part of a healthy diet based on safe foods. Even in the opposite direction, avocado has many elements of a weight loss friendly food, although currently there is no scientific evidence that eating avocado can help with weight loss but there are many reasons. to believe they might be useful. As long as avocados are used in reasonable amounts, they can certainly be part of an effective weight loss diet.
If you need advice on a healthy weight loss regimen, you can ask for advice from doctors and nutritionists. Because to be able to lose weight effectively, you need to apply it correctly and persevere in doing it regularly.

Reference source: healthline.com - webmd.com