Avocados help you feel full longer
According to Healthline, foods rich in fat or fiber can help you feel fuller after eating. This is partly because fat and fiber slow down the release of food from your stomach. This makes you feel fuller for longer and may mean you’re likely to eat fewer calories.
Avocados are high in fat and fiber, which means they have a powerful effect on the body. feeling of fullness.
One study looked at how eating an avocado breakfast affected appetite and feelings of fullness in overweight and obese people. As a result, people who ate a whole avocado for breakfast felt more satisfied and less hungry than those who ate a breakfast that provided the same number of calories but less fat and fiber.
These properties can make avocado a valuable tool in appetite regulation and weight loss.
Avocado may help maintain weight
Studies have shown that people who eat fruits and vegetables tend to have lower body weight examines the nutritional patterns of Americans. People who eat avocados tend to have more nutrient-dense diets with reduced risk of metabolic syndrome and lower body weight than people who don’t eat avocados.
While this doesn’t necessarily mean avocados make people healthier, it does suggest that avocados may fit well into a health-promoting diet.
There’s also no reason to believe that you shouldn’t eat avocados when losing weight.
In fact, a large study found that people who regularly eat avocados are at risk of being overweight or obese in the future. period of 4 to 11 years were up to 9% lower than those who did not regularly eat avocados.
While it is unclear whether avocados can improve weight loss, there are reasons reason to believe that avocados may have beneficial effects. This is because in addition to improving health Cardiovascular monounsaturated fats in avocados appear to have a number of other beneficial qualities.
Specifically:
– They are burned at a faster rate. higher than other types of fat.
– They can actually increase the rate of fat burning.
– They can make your body burn more calories more after eating.
– They can reduce appetite and reduce the desire to eat after meals.
However, it is important to note the effects This fruit has not been thoroughly researched.
Some preliminary evidence suggests this fruit may help promote weight loss. In one study consuming one avocado per day along with a reduced-calorie diet aided weight loss and altered the gut microbiome of overweight and obese individuals. It also modestly reduced markers of inflammation, although these findings were not statistically significant.
Another study of overweight or obese adults looked at whether eating Does eating an avocado daily for 3 months change abdominal fat distribution and insulin sensitivity compared to eating an avocado-free diet with the same number of calories? As a result, people who ate avocados every day lost a significant amount of belly fat while people who did not eat avocados saw no change in belly fat.
Eating avocados has no significant effect on insulin sensitivity. An animal study found that mice fed avocado extract on a high-fat diet gained less body fat. This study is especially interesting because avocado extract does not contain fat. This means there may be other ingredients in avocados that also help reduce appetite and weight gain.< /p>
Does avocado help you lose weight or gain weight?
There is no reason to worry that avocados will make you fat if you eat them as part of your diet. Nutrient-rich diets based on whole foods. In contrast, avocados have many of the qualities of a weight-loss friendly food.
Evidence shows that avocados can help improve weight loss. Weight loss is limited but there is some reason to believe they can help. As long as you eat them in reasonable quantities avocados can certainly be part of an effective weight loss plan.
According to Dr. Phung Tuan Giang, Chairman of the Institute for Research and Development of Vietnamese Traditional Medicine, avocado helps lose weight and improve body shape. Diets low in carbohydrates and high in healthy fats are known to accelerate weight loss. So if we want to lose weight, avocado is a reasonable choice.
“Fat increases feelings of fullness and increases hormones that help us eat less and stay hungry, helping to prevent overeating. “That’s one reason why increasing monounsaturated fatty acids in the diet is associated with better weight management and improved BMI,” Dr. Giang explains.< /p>
According to him, low-fat diets tend to leave us unsatisfied and cause other risks such as nutrient malabsorption, insulin spikes, reproductive problems and other problems. related to mood. Therefore, when dieting to lose weight, you need to supplement fats such as avocado and nutritious nuts. A diet rich in avocados helps you lose weight significantly in addition to other health improvements.
Things to keep in mind when eating avocados
Dr. Giang states that when consumed in moderation avocados are a nutritious addition to a balanced diet. People with kidney disease should not eat too much avocado because it contains a lot of potassium. Although not common, some people have an avocado allergy that causes symptoms such as itchy hives.
Finally, remember that eating more avocados is not always better. Actually avocado is high in calories so eating too much can lead to weight gain especially if we do not make other adjustments in our diet.
Eat avocado 2 times per week or eating a sufficient amount every day (about 100-130g) will bring many health benefits.
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