Basic Reasons for Healthy Diet
Avocado: Basic Reasons for Healthy Diet
Basic Reasons Healthy Diet. Avocado is an amazing and delicious ingredient for a healthy diet. Essential elements that make up and identify the avocado fruit as superfood. There are plenty of reasons that avocados are an important source that really deserves to be included in your diet.
Avocado as a plant is one of the most delicious fruits available, because it is easily applied to many meals, given that their flavor is combined with many recipes such as salads and creams. Are there really good reasons to include them in our diet?
Avocado is a rich source of potassium. It has high levels of protein. Still important storage warehouse of good fat Monounsaturated fatty acids , has anti-aging potential.
Avocado: It is a major source of monounsaturated fats with a non-negligible number of polyunsaturated fatty acids. This ensures the reduction of bad (LDL) cholesterol.
Apart from other valuable fats, avocados are rich in easily soluble fiber. It also contains vitamin E, potassium folic acid and many other nutrients. It acts as a function shield against breast cancer and the appearance of macular degeneration, an eye disease that can even cause blindness.
Avocado and heart protection
Basic Reasons Healthy Diet. The fruit of avocado contains polyunsaturated & monounsaturated fats as well as ω-3. The above avocado components reduce cholesterol levels in the blood, acting as a shield to heart disease.
Avocado also has folic acid and vitamin B6. These components determine the concentrations of homocysteine in the body. Homocysteine is an important amino acid which in high amounts can increase the risk of heart disease.
frequent avocados use and consumption ensure a reduced chance of heart attack, diabetes, coronary heart disease and other metabolic syndrome diseases.
Avocado has several antioxidants
The fruit of avocados is abundant in antioxidants that safely protect cells from free radicals.
Avocados consumed raw contain, β-carotene and lycopene Critical carotenoid antioxidants that protect the cell structure and health.
The higher concentrations of antioxidants that are so beneficial for health are found near the avocado peel. At the same time, avocados are a rich source of glutathione for a powerful antioxidant that enhances the health of lymphocytes and the immune system.
Avocados can be eaten and added to sandwiches or salads, sparingly without excess because an avocado fruit approaches even 250 calories.
Its fruit is abundant in beneficial vitamins
The avocado fruit contains more than 25 essential ingredients and vitamins for the body.
Such vitamins minuses mainly B, C, E, and K as well as trace elements. In particular, it is a powerful source of vitamin B5 (pantothenic acid), phosphorus, magnesium vitamin K, iron and contains more potassium even from banana. Specifically an avocados is about 980 ml, while a banana about 480 ml.
Its fruit contains protein
Unlike other fruits, the fruit of avocados contains a high amount of protein.
In particular, 100 grams of avocados contain up to 2.5 grams of protein. It is therefore rightly considered as one of the most important in protein high-quality fruits. Also the avocado fruit has at least 18 basic amino acids necessary for protein synthesis in the body.
Healthy and delicious food.
Avocados can very easily replace butter or any other ingredient that can be used to make sweets, biscuits, breads.
Because of its creamy texture, it improves the taste while making our diet healthy. It helps us to better absorb the nutrients of ingredients of other foods. Additionally, the avocado, due to the potassium contained therein, helps the body’s functions to “run” smoothly. Vitamins K, plant fibers, and pantothenic acid provide us with help in maintaining the regularity of the “cycle”. It also helps digestion.
Avocado Skin and hair care
Use avocados as a beauty mask Contains amino acids antioxidants, vitamins C, E and oils to help strengthen hair, hydrate the aged skin and reduce wrinkles.
Preparation of Avocados Cream : Amalgam half an avocados and add 1 small teaspoon of honey and 1 small teaspoon of yogurt to the mixture,
With this recipe, you are preparing a beauty mask that you can safely put on your face for about 15 minutes. Otherwise, changing the honey with olive oil and egg yolk creates a hair mask. Applying for 10 minutes, melted avocados on the surface, you naturally moisturize (and you are relieved by burns).
Helpful tips
- If your avocado is not ripe, you can put it in a paper bag with a banana or apple. Coexistence with these fruits helps the process of maturing avocados.
- another. In addition, as a rule, the avocado fruits grow in pairs.
Better avocado diet for weight loss
Basic Reasons Healthy Diet. If you are an avocado lover, then sending your weight loss has just become easier! Delicious avocados can help you lose weight. This rich green buttery Mexican fruit contains 322 calories and a total of 29 grams of healthy fat, 13.5 grams of dietary fiber and rich in vitamins A, E, K and C, calcium and iron. Research has proven to be the avocado fat content , which makes it the only fruit that helps in the treatment of obesity, cardiovascular diseases, skin and hair problems, arthritis, cancer, etc. So if you are looking for a diet that keeps you full and saturated, avoka do not have hands under the best. This is because avocados can help lower cholesterol, reduce inflammation, improve digestion, protect cell integrity and eliminate toxins. Read on to learn how to lose fat with avocado diet.
How Avocado Helps Weight Loss?
Picture: Shutterstock
It reduces cholesterol and triglycerides
Interestingly, avocados help reduce bad cholesterol (LDL cholesterol) and plasma triglycerides. LDL cholesterol can be deposited in the arterial walls and lead to stroke and heart attack. Abnormally high levels of plasma triglycerides can lead to atherosclerosis, can direct your body towards developing insulin resistance and diabetes.Avocados are rich in monounsaturated fatty acids (MUFA) and help reduce LDL cholesterol in the serum. A study published in the Journal of Clinical Lipidology confirms that avocado consumption can help lower LDL cholesterol and serum triglycerides and improve the levels of good cholesterol (HDL cholesterol) in the blood.
Increases sweating
Basic Reasons Healthy Diet. Avocados can help increase saturation and reduce appetite. In a study conducted by Loma Linda University, USA, participants were divided into three groups, without avocados, avocados and avocados. Blood glucose, insulin levels and appetite were measured before and at specific time intervals. The participants in the avocado content group reported an increased satisfaction of 23% and reduced appetite by 28%. And the participants in the avocado addition group reported greater satisfaction of 26% and decreased appetite by 40%. So by adding avocados to your diet, you will not often feel hungry due to saturation. This will ultimately prevent the consumption of foods high in sugar and salt.
Reduces the risk of metabolic syndrome
According to the Mayo Clinic, a large waist circumference is a clear sign that you may have a metabolic syndrome. It is a name given to a group of health conditions such as heart disease, stroke and diabetes. The metabolic syndrome is directly related to sedentary lifestyle and weight gain. MUFA and Hassan-rich avocado fiber can increase the intake of plant, fruit, healthy fats and dietary fiber that will steadily increase your diet, reduce your waistline, reduce the consumption of sugary foods, and reduce the risk of metabolic syndrome.
Reduces oxidative stress
Basic Reasons Healthy Diet. Avocados can also help reduce the oxidative stress in the body. Oxidative stress occurs when levels of harmful reactive oxygen species (ROS) increase due to normal cell functions , environmental stress, poor eating habits, mental stress, disease and exposure to ultraviolet radiation. Antioxidants and oleic acid found in avocados help reduce oxidative stress and prevent DNA damage, reduce the risk of heart disease, kidney failure, obesity associated with inflammation, and protect proteins and lipids in your body from the alteration of reactive oxygen species. Avocado oil, grains and peel have also been found to have antioxidant properties that help maintain proper metabolism and cell function.
Thus, it is clear that the avocado, peeled and grain flesh is rich in nutrients and can help reduce weight. Now, let me give you a three-day avocado diet plan that involves eating an avocado a day along with other foods that promote weight loss. This diet plan will also help you detoxify and rejuvenate your cells and help them function properly. Here’s your 3-day routine.
3-day avocado diet plan
Day 1
| Meals | What to eat |
| Early in the morning (6:30 – 7:30 am) | 1 cup of fenugreek impregnated water |
| Breakfast (8: 15: 8: 45) | 1 quinoa medium bowl salad with ½ avocado |
| Lunch Snack (10:30 am) | 1 fl. Green tea |
| Lunch (12:30 – 13:30) | Tuna wrapping lettuce with avocado, tomato, cucumber, jalapenos, purple cabbage and lime juice + 1 cup buttermilk |
| Evening snacks (4:00 pm) | 1 cup of black coffee + 1 salt crack |
| Dinner (7:00 pm) | Satin vegetables with a small chicken breast or medium bowl with boiled lentils |
Subcategories
- Swordfish – Fennel seeds
- Quinoa – Broken wheat
- Green Tea – White Tea or Oolong Tea
- Lettuce – Kale
- Tuna – Salmon
- Tomato – pepper
- Cucumber – Zucchini
- Malapean – Olives
- Purple cabbage – Chinese cabbage
- Lime juice – Orange juice
- Black Coffee – Green Tea, White Tea or Oolong Tea
- Saltine Cracker – Multigrain Cookies
- Soya vegetables – Roasted vegetables
- Chicken – Mushrooms / tofu
- Boiled lentils – Boiled kidney grains
Basic Reasons Healthy Diet. Now, although you will eat healthy food and fat burning foods, you should also use the stored fat to lose the extra flab. So, you need to workout well with the food well.Here is the routine exercise on Day 1.
Exercises for Day 1
- Rotation of the neck – 1 set of 10 repetitions (clockwise and counterclockwise)
- Shoulder Rotation – 1 set of 10 repetitions (clockwise and counterclockwise)
- Arm Arm – 1 set of 10 repeats (clockwise and counterclockwise)
- Wrist rotation – 1 set of 10 repetitions (clockwise and counterclockwise)
- Ankle rotation – 1 set of 10 repetitions (clockwise and anticlockwise)
- Side projections – 1 set of 10 reps
- Jumping Jacks – 2 sets of 20 reps
- Jogging point – 5-10 minutes
- Squat – 1 set of 10 reps
- Lunges – 2 sets of 10 reps
- Saturns – 2 sets of 10 reps
- Lateral crunches – 2 sets of 10 reps
- Climbers – 2 sets of 10 reps
- Push ups – 2 sets of 5 reps
- Tricep Dive – 2 sets of 5 reps
- Sit-Ups – 1 set of 10 reps
- Russian Dance – 2 sets of 10 reps
- Stretch
How do you feel after Day 1
Basic Reasons Healthy Diet. If you are a fanatic eater, you may feel confused on the first day by the limited food choices and portions. But if you can keep on the first day of avocado diet, you will be able to insist on the diet plan until after the third day. Drink water every time you feel the need to snack on junk food. By the end of a successful day 1, you will feel great for yourself and look forward to losing weight and seeing your best. For this, you must follow the Day 2 diet plan.
Day 2
| Meals | What to eat |
| Early in the morning (6:30 – 7:30 am) | 1 cup of water with 1 teaspoon apple cider vinegar |
| Breakfast (8: 15: 8: 45) | 2 omelets + 5 avocado slices + ½ apple + 2 almonds |
| Lunch Snack (10:30 am) | 1 fl. Green tea |
| Lunch (12:30 – 13:30) | Chickpeas and avocado salad + 1 cup coconut water |
| Evening snacks (4:00 pm) | 1 cup of black coffee + ½ cup of popcorn |
| Dinner (7:00 pm) | Avocado salmon with lemon butter + vegetables + 1 cup hot milk low fat |
If you are a selective eater, you can choose from the list of substitutes given below.
Subcategories
- Apple cider vinegar – ½ lime juice
- Eggs – Spoon mushrooms
- Apple – Pear
- Almonds – Walnuts
- Green Tea – Black coffee or white tea
- Chickpeas – Lama beans
- Coconut water – Watermelon juice
- Black Coffee – Herbal Tea
- Popcorn – 10 pistachios in shell
- Salmon – Mackerel
On Day 2 also, you need to be trained so that your body can mobilize fat and help you lose weight. Here’s what you need to do.
Exercises for Day 2
- Rotation of the neck – 1 set of 10 repetitions (clockwise and counterclockwise)
- Shoulder Rotation – 1 set of 10 repetitions (clockwise and counterclockwise)
- Arm Arm – 1 set of 10 repeats (clockwise and counterclockwise)
- Wrist rotation – 1 set of 10 repetitions (clockwise and counterclockwise)
- Ankle rotation – 1 set of 10 repetitions (clockwise and anticlockwise)
- Calf raise – 2 sets of 15 reps
- High Jump – 2 sets of 20 reps
- Squat – 1 set of 10 reps
- Lunges – 2 sets of 10 reps
- Scissor Knives – 2 sets of 10 reps
- Horizontal kick – 2 sets of 10 reps
- Alternative kicks – 2 sets of 10 reps
- Saturns – 2 sets of 10 reps
- Lateral crunches – 2 sets of 10 reps
- Push ups – 2 sets of 5 reps
- Tricep Dive – 2 sets of 5 reps
- Sit Ups – 1 set of 10 reps
- Russian Dance – 2 sets of 10 reps
- Plank – 20 seconds booking
- Stretch
How you will feel until the end of the 2nd day
Basic Reasons Healthy Diet. By the end of the 2nd day, you will feel energetic and your food will be reduced. You will begin to feel active and become more productive. Positive changes will prompt you to advance on the 3rd day of avocado diet.
Day 3
| Meals | What to eat |
| Early in the morning (6:30 – 7:30 am) | 2 tablespoons of fenugreek seeds soaked in 1 cup of water |
| Breakfast (8: 15: 8: 45) | 2 avocado crêpes and wheat flour |
| Lunch Snack (10:30 am) | 1 cup freshly ground papaya juice |
| Lunch (12:30 – 13:30) | Turkey and avocado salad + 1 cup of coconut water |
| Evening snacks (4:00 pm) | 1 cup of green tea + 1 salt cracker |
| Dinner (7:00 pm) | Avocado stuffed chicken breast with spinach, asparagus, asparagus and carrots + 1 small vanilla ice cream with low fat |
Subcategories
- Seeds of spinach – Seeds of fennel
- Wheat flour – Multi-flour
- Papaya juice – Watermelon juice
- Turkey – Tofou
- Coconut water – ½ cup of low fat yogurt
- Green Tea – Black coffee or oolong tea
- Saltine cracker – 1 cookie colorful
- Chicken – Turkey
- Spinach – Kale
- Asparagus – Zucchini
- Carrot – Bell pepper
- Low-fat vanilla ice cream – sour cream and fruit
Day 3 is no exception, so you must work out that day. Here’s what you need to do.
Exercises for Day 3
- Rotation of the neck – 1 set of 10 repetitions (clockwise and counterclockwise)
- Shoulder Rotation – 1 set of 10 repetitions (clockwise and counterclockwise)
- Arm Arm – 1 set of 10 repeats (clockwise and counterclockwise)
- Wrist rotation – 1 set of 10 repetitions (clockwise and counterclockwise)
- Ankle rotation – 1 set of 10 repetitions (clockwise and anticlockwise)
- Jogging point – 7-10 minutes
- Explosion – 2 sets of 10 reps
- Jumping Jacks – 2 sets of 20 reps
- Sit ups – 2 sets of 10 reps
- Explosive squats – 2 sets of 10 reps
- Kickbacks – 2 sets of 5 reps
- Bicep Curls – 2 sets of 10 reps
- Tricep Extension – 2 sets of 10 reps
- Pull ups – 2 sets of 5 reps
- Sideboard – holding 10 seconds
- Front board – 20 second handle
- Scissor Knives – 2 sets of 10 reps
- Climbers – 2 sets of 10 reps
- Stretch
- Meditation
How you will feel until the end of the 3rd day
By the end of Day 3, you would have lost a lot of water that will make you look weaker. You will feel more active and light. But the real fight is after the completion of Day 3 of the avocado diet. If you think you’ve lost enough weight and come back to your sedentary lifestyle, you’ll gain weight back in no time. Therefore, this should be done after the completion of the avocado diet.
Avocado diet – beyond Day 3
Basic Reasons Healthy Diet. After Day 3, you should follow this routine to burn fat, create lean muscle and improve your overall wellbeing.
Food for eating
- Vegetables – Spinach, broccoli, cabbage, Chinese cabbage, bok choy, fresh onions, cabbage, French beans, carrot, beets, cookies, tomato, cauliflower, onion, sweet potato, and so on.
- Fruit – Avocado, watermelon, apple, pear, peach, plum, orange, lime, lemon etc.
- Protein – Chicken breast, turkey, eggs, lean chicken, salmon, mackerel, tuna, cod, mushrooms, tofu, soy pieces, beans, lentils, bone broth etc.
- Dried fruits and seeds – Seeds Chives, linseed, pumpkin seeds, almonds, walnuts, peanuts, macadamia nuts,
- Fats & Oils – Olive oil, rice bran oil, ghee (clear butter), peanut butter, sunflower butter, butter, etc.
- Herbs and spices – Curcuma, coriander powder, cumin, cayenne pepper, black pepper, rosemary, thyme, coral, dill, fennel, asteroid, caramel, corn, cinnamon etc.
- Grains – Brown rice, wheat, broken wheat, sorghum etc.
- Dairy products – Low fat milk, low fat yoghurt, sour cream, buttermilk and cheddar cheese.
- Beverages – Coconut water, water, fresh fruit and vegetables,
Foods to avoid
- Vegetables – Potatoes
- Fruit – Mango and grapes
- Protein – Red meat
- Nuts and Seeds – Discovery
- Fats & Oils – Butter, margarine, lard, vegetable oil, cannabis oil and canola oil.
- Grains – White rice
- Dairy – Whole milk fat, full cream, whole fat yogurt and cream cheese.
- Beverages – Ventilated and artificially sweetened beverages , packaged fruit and vegetable juices, energy drinks and alcohol.
If you are new to cooking yourself, I can share some easy avocado recipes that are delicious and nutritious. Take a look.
Avocado recipes
Avocado flour pancakes
Picture: Shutterstock
Components
- ½ cup medium avocado cubes
- 1 cup of wheat flour
- 3 tablespoons of milk
- 2 oats bran olives
- Two tablespoons chopped red peppers
- 2 tablespoons of chopped carrots
- 1 teaspoon of chili flakes
- 1 tablespoon of spoonful
- 3 tablespoons of olive oil
- Salt for taste
How to Prepare
- Mash the avocado in a bowl.
- Add wheat flour, milk, oat bran, chopped carrot and pepper, chili flakes, coran, salt and teaspoon of olive oil. Stir well and put the batter in a thick consistency.
- Heat the olive oil in a saucepan or you can use a cooking spray.
- Add a stump of avocado and cook for 2 minutes each side.
- Enjoy delicious and nutritious avocado pancakes for breakfast.
Shrimp Avocados Salad
Components
- 10 medium-sized shrimps
- ½ cup medium-sized avocado cubes
- 3 tablespoons of chopped chives
- ¼ cup julienned yellow peppers
- ½ cup chopped corn
- ¼ cup chopped celery
- 2 teaspoons of spoon
- Two tablespoons of olive oil
- 2 tablespoons of lime juice
- Hoppa coranza
- Salt for taste
- ½ teaspoon of black pepper
How to Prepare
- Heat a pot and add 1 tablespoon of olive oil.
- Throw the shrimps and cook for 2-3 minutes. In a bowl, mix the olive oil, lime juice, salt and pepper and leave it aside.
- In another bowl, pour the cooked shrimp, avocado, garlic, cabbage, celery, peppers, salt and pepper.
- Spray the top olive oil and mix well.
- Top with chopped chives.
Avocado Spinach & Orange Smoothie
Components
- ½ an avocado
- ½ cup spinach baby
- 1 orange
- ½ inch chopped ginger
- ¼ teaspoon of cayenne pepper
- Pour white imamal salt
How to Prepare
- Cast the avocado, spinach, orange and ginger in a blender and give it a shot.
- Pour the creamy smooth into a glass and add cayenne pepper and pink Himalayan salt.
- Mix well before you drink.
So you can see that you can use avocados to create magical food in just a few minutes. Now, many women are obese not because they do not eat well or are not active. Because of their lifestyle. So here are a few indicators to change your lifestyle and drop the fat quickly and permanently.
Changes in the lifestyle you need to do
Basic Reasons Healthy Diet. Drink 3-4 liters of water every day. If you exercise, drink 5-6 liters of water every day. Water will help maintain homeostasis, neutralize toxins, help maintain cellular cure, and improve cell function.
Have your meals at the right time. Do not wait until you feel too hungry, eating every 2-3 hours is the key to losing weight and maintaining it. If you eat when starving, you will tend to eat more and meaningless.
Go for a walk every day. Walking will not only improve your physical condition, but it will also help sort your thoughts and calm down your fragmented brain.
Choose your food carefully. When buying your grocery store, consider it as an investment for better health. Avoid buying foods or foods high in sugar, salt, artificial flavors, etc. You always buy vegetables, fruits, lean meat, nuts, etc. That will reduce the amount of toxin in your body.
Drink alcohol, but in moderation. And the best way to do this is to have a drink at a pub rather than at home. Discard all the bottles of alcohol from your home now! Once you break the habit, believe me, your resistance to training will increase and this will lead to increased productivity at work or at school.
Get up early and wake up early. And of course, take at least 7 hours of sleep every night. Not sleeping enough is one of the main causes of weight gain. Your body and brain have to rest in order to function properly. In addition, if you wake up early, you will have time to work out and also prepare your breakfast before you start.
Cook at home or choose a restaurant that uses organic ingredients and uses less or no artificial colors and flavors.
Make your loved ones understand why you need to change your lifestyle to have their full support. Do not get out of the track.
Create your social support by making new friends at the gym or at a sports club. They will keep you motivated to stay fit and stay on track.
Avoid staying awake until late at night, no matter how interesting it could be the next episode of the game of the Thrones. Because when you are awake and seeing a turn, you tend to snack, which will eventually lead to weight gain.
So get these tips and follow the 3 day avocado diet plan to kick start your weight loss. It will not only transform you physically but also mentally. You will love your body and yourself. Proceed and change your life. Start Today!
