Do you know 6 ways to eat avocado to effectively reduce belly fat?

Eating avocado properly helps lose weight and reduce belly fat effectively. (Photo: Vietnam+)

However, many people still wonder how much avocado to eat and how to eat it to lose weight effectively? Read on to understand more about this issue.

Healthy fats of avocado

A 2019 study conducted by the University of Illinois found that women who ate avocados daily reduced deep visceral fat in their abdomen and improved glucose tolerance.

Avocados are rich in vitamins C, E, K and B6, folate, magnesium and potassium, so they can meet daily macronutrient needs, help us feel full longer and reduce the need for frequent snacking.

100g of avocado contains 15g of fat (Lipid), of which up to 10g of fat in avocado is monounsaturated fat (oleic acid - a type of fat that is good for health).

With high fiber and healthy fat content, the most common benefit of avocado is weight loss. It is widely used in weight loss diets because the fat in avocado has the effect of minimizing the accumulation of fat under the skin, and especially supports the reduction of belly fat. Therefore, if you know how to eat avocado properly, you can lose weight very effectively.

6 ways to eat avocado to reduce belly fat

1. Replace unhealthy fats with avocados

Many sauces and oils commonly used in processed foods are often high in sugar and bad fats, which contribute to visceral fat accumulation.

Meanwhile, avocado is a nutritious alternative to sauces and cooking oils that are high in calories and contain unhealthy fats.

You can use mashed avocado instead of regular sauce in sandwiches or as a salad dressing, enhancing the flavor while retaining nutritional benefits.

2. Incorporate avocado into your breakfast

Breakfast is the most important meal of the day, and adding avocado to your breakfast menu can improve visceral fat control.

According to a study from the US National Institute of Nutrition, consuming a breakfast containing avocado not only helps you feel full longer but also stabilizes blood sugar levels throughout the day.

This helps reduce hunger and limit snacking during the day, thereby preventing the accumulation of excess fat, especially visceral fat.

You can spread butter on whole wheat bread, sprinkle some almonds and toast it for a delicious breakfast.

Or you can also make a large batch of banana oatmeal butter muffins and store them in the fridge to bake and eat every morning, very convenient.

3. Avocado smoothie

If you get bored of eating avocados directly every day, you can make avocado smoothies to enhance the flavor, but be careful not to add sugar or sweetened milk.

Some avocado smoothies you can try:

Avocado and Melon Smoothie

Combine avocado, cantaloupe, almond milk, and a little honey in a blender. Blend until smooth. This is a quick, nutritious option for busy mornings.

Avocado and banana smoothie

Combine avocado, banana, plain yogurt and a little lemon juice. This is a delicious and filling drink recipe.

Avocado and green smoothie

Combine avocado with spinach, green apples and a little coconut water to create a nutrient-rich smoothie that can help cleanse your body.

Avocado and cucumber smoothie

Add avocado, cucumber, mint, and a little lemon juice to a blender and blend until smooth. You'll have a delicious, nutritious smoothie.

You should drink avocado-cucumber smoothie in the morning after eating, do it within 2 months to see the most obvious effects.

4. Prepare avocado salad

Combine avocado with green vegetables and lean proteins like chicken breast or salmon to create a nutritious salad that effectively reduces belly fat. Avocado salad is not only delicious but also provides many vitamins and minerals necessary for the body.

How to make salad with avocado is also very simple. You choose foods such as cooked chicken breast, salmon..., combined with lettuce, halved cherry tomatoes, sliced ​​shallots, coriander, and avocado cut into bite-sized pieces.

Mix the above ingredients with olive oil, add a little lemon juice, add spices to taste, and you have a delicious and nutritious avocado salad.

5. Combine avocado with yogurt

Yogurt is great for the digestive system, providing extra protein, calcium and micronutrients to help reduce the amount of energy taken in from other foods. Therefore, eating yogurt will help you control your weight and effectively limit weight gain.

Combining chopped avocado with unsweetened yogurt creates a healthy snack that boosts fiber and protein, aids weight loss, improves digestion, and even helps beautify the skin.

6. Grilled avocado with soy sauce

Grilled avocado with soy sauce is a delicious dish, applied to avocados that are just starting to ripen and are still firm. Grilling the avocado will help soften the flesh as well as enhance the flavor.

In this recipe, avocados are halved, pitted, tossed in a sauce of soy sauce, chili, garlic, and a little sugar, then air-fried or pan-fried.

This dish can be used as an appetizer, served with vegetable salad or spread on whole wheat bread... providing a unique and nutritious flavor, helping to lose weight healthily.

Notes when eating avocado to lose weight

Eating too much avocado can lead to digestive problems like bloating, gas or stomach upset, especially if you are not used to a high-fiber diet.

Although avocados are very healthy, they are also high in calories and fat. Eating large amounts of avocados without considering your total calorie intake can lead to weight gain.

To reduce belly fat and lose weight effectively, nutritionists recommend eating only 1 avocado per day and dividing it into 2 meals, morning and noon. Eating it in the evening will cause indigestion.

When eating avocado, do not ignore the dark green flesh close to the skin because this part has more nutrients than all other parts of the avocado./.

According to VNA

Source: https://baothanhhoa.vn/ban-co-biet-6-cach-an-qua-bo-de-giam-mo-bung-hieu-qua-245237.htm