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Best Avocado Diet For Weight Loss – Lose 3 Kilos In 3 Days

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If you are an avocado lover, then your weight loss mission just got easier! The delicious avocados can help you lose weight. This lush green buttery Mexican fruit contains 322 calories and a total of 29 g healthy fat, 13.5 g dietary fiber, and rich in vitamins A, E, K, and C, calcium, and iron. Research has proved that it is the fat content of avocados, which makes it a unique fruit that helps to treat obesity, cardiovascular diseases, skin and hair problems, arthritis, cancer, etc. So, if you are looking for a diet that keeps you full and satiated, avocado diet is hands down the best. That’s because avocado can help lower cholesterol, reduce inflammation, improve digestion, protect cell integrity, and flush out toxins. Read on to find out how to lose fat with avocado diet.

How Avocado Aids Weight Loss?

Interestingly, avocados help reduce bad cholesterol (LDL cholesterol) and plasma triglycerides. LDL cholesterol can get deposited on the arterial walls and lead to stroke and heart attack. Abnormally high levels of plasma triglycerides can lead to atherosclerosis, may steer your body towards developing insulin resistance and diabetes. Avocados are rich in monounsaturated fatty acids (MUFA) and help to lower serum LDL cholesterol. A study published in the Journal of Clinical Lipidology confirms that consumption of avocado can help reduce LDL cholesterol and serum triglycerides and improves good cholesterol (HDL cholesterol) levels in the blood.

Increases Satiety

Avocados can help increase satiety and reduce appetite. In a study conducted by Loma Linda University, USA, the participants were divided into three groups, avocado-free, avocado inclusive, and avocado added. The blood glucose, insulin levels, and appetite was measured before and at specific intervals. The participants in the avocado inclusive group reported an increased satisfaction by 23% and a reduced appetite by 28%. And the participants in the avocado added group reported a greater satisfaction by 26% and a reduced appetite by 40% . So, by adding avocado to your diet, you will not feel hungry frequently because of satiation. This will ultimately prevent consumption of foods high in sugar and salt.

Reduces Metabolic Syndrome Risk

According to Mayo Clinic, a large waist circumference is a clear sign that you may suffer from metabolic syndrome. It is a name given to a group of health conditions such as heart disease, stroke, and diabetes. Metabolic syndrome is directly linked to leading a sedentary lifestyle and weight gain. The MUFA and dietary fiber rich Hass avocados can increase the intake of vegetable, fruit, healthy fats, and dietary fiber that will invariably increase your nutrition quality, reduce your waist circumference, limits consumption of sugary foods, and reduce the risk of metabolic syndrome.

Reduces Oxidative Stress

Avocados can also contribute to reducing the oxidative stress in the body. Oxidative stress occurs when the levels of harmful reactive oxygen species (ROS) rise due to normal cell functions, environmental stress, bad food habits, mental stress, disease, and UV exposure. The antioxidants and oleic acid present in avocados help reduce the oxidative stress and prevent DNA damage, reduces the risk of heart diseases, renal failure, inflammation-related obesity, and protects the proteins and lipids in your body from being altered by the reactive oxygen species. Avocado oil, seeds, and peel have also been found to have antioxidant properties that help maintain proper metabolism and cell function.

So it is clear that avocado flesh, peel, and seed are all nutrient-rich and can help reduce weight. Now, let me give you a 3-day avocado diet plan that involves eating one avocado per day along with other weight loss promoting foods. This diet plan will also help you detox and rejuvenate your cells and will assist them in proper functioning. Here’s your 3-day routine.

3 Day Avocado Diet Plan:

Day 1

Meals What To Eat

Early Morning (6:30 – 7:30 a.m) 1 cup fenugreek soaked water

Breakfast (8:15:8:45 a.m) 1 medium bowl quinoa salad with ½ an avocado

Mid-Morning Snack (10:30 a.m) 1 cup green tea

Lunch (12:30 – 1:30 p.m) Lettuce tuna wrap with avocado, tomato, cucumber, jalapenos, purple cabbage, and lime juice + 1 cup buttermilk

Evening Snack (4:00 p.m) 1 cup black coffee + 1 saltine cracker

Dinner (7:00 p.m) Sauteed veggies with a small piece of chicken breast or a medium bowl of boiled lentils

Substitutes

  • Fenugreek – Fennel seeds
  • Quinoa – Broken wheat
  • Green tea – White tea or oolong tea
  • Lettuce – Kale
  • Tuna – Salmon
  • Tomato – Bell pepper
  • Cucumber – Zucchini
  • Jalapenos – Olives
  • Purple cabbage – Chinese cabbage
  • Lime juice – Orange juice
  • Black coffee – Green tea, white tea, or oolong tea
  • Saltine cracker – Multigrain biscuits
  • Sauteed veggies – Grilled veggies
  • Chicken – Mushroom/tofu
  • Boiled lentils – Boiled kidney beans

Now, though you will eat healthy and fat burning foods, you also need to utilize the stored fat to lose the extra flab. So, you have to workout along with eating well. Here’s your exercise routine on Day 1.

Exercises For Day 1

  • Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Side lunges – 1 sets of 10 reps
  • Jumping jacks – 2 sets of 20 reps
  • Spot jogging – 5-10 minutes
  • Squat – 1 set of 10 reps
  • Lunges – 2 sets of 10 reps
  • Crunches – 2 sets of 10 reps
  • Side crunches – 2 sets of 10 reps
  • Mountain climbers – 2 sets of 10 reps
  • Push ups – 2 sets of 5 reps
  • Tricep dips – 2 sets of 5 reps
  • Sit-Ups – 1 set of 10 reps
  • Russian dance – 2 sets of 10 reps
  • Stretch

How You Will Feel After Day 1

If you are a binge eater, you may feel agitated on the first day by the restricted food choices and portions. But if you can adhere to the first day of the avocado diet, you will be able to stick to the diet plan till and beyond the third day. Drink water whenever you feel the urge to snack on junk food. By the end of a successful day 1, you will feel great about yourself and look forward to losing weight and looking your best. For that, you need to follow the Day 2 diet plan.

Day 2

Meals What To Eat:

Early Morning (6:30 – 7:30 a.m) 1 cup water with 1 teaspoon apple cider vinegar

Breakfast (8:15:8:45 a.m) 2 scrambled eggs + 5 slices of avocado + ½ an apple + 2 almonds

Mid-Morning Snack (10:30 a.m) 1 cup green tea

Lunch (12:30 – 1:30 p.m) Chickpea and avocado salad + 1 cup coconut water

Evening Snack (4:00 p.m) 1 cup black coffee + ½ cup popcorn

Dinner (7:00 p.m) Avocado salmon with lemon butter + veggies + 1 cup warm low-fat milk

If you are a picky eater, you can choose from the list of substitutes given below.

Substitutes

  • Apple cider vinegar – ½ a juice of lime
  • Eggs – Sauteed button mushrooms
  • Apple – Pear
  • Almonds – Walnuts
  • Green tea – Black coffee or white tea
  • Chickpea – Lima beans
  • Coconut water – Watermelon juice
  • Black coffee – Herbal tea
  • Popcorn – 10 in-shell pistachios
  • Salmon – Mackerel

On Day 2 too, you have to workout so that your body can mobilize the fat and help you lose weight. Here’s what you should do.

Exercises For Day 2

  • Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Calf raise – 2 sets of 15 reps
  • High jumps – 2 sets of 20 reps
  • Squat – 1 set of 10 reps
  • Lunges – 2 sets of 10 reps
  • Scissor kicks – 2 sets of 10 reps
  • Horizontal kicks – 2 sets of 10 reps
  • Alternate kicks – 2 sets of 10 reps
  • Crunches – 2 sets of 10 reps
  • Side crunches – 2 sets of 10 reps
  • Push ups – 2 sets of 5 reps
  • Tricep dips – 2 sets of 5 reps
  • Sit Ups – 1 set of 10 reps
  • Russian dance – 2 sets of 10 reps
  • Plank – 20 second hold
  • Stretch

How Will You Feel By The End Of Day 2

By the end of day 2, you will feel energetic, and your food cravings will reduce. You will start to feel active and turn more productive. The positive changes will motivate you to move on to the 3rd day of the avocado diet.

Day 3

Meals What To Eat:

Early Morning (6:30 – 7:30 a.m) 2 tablespoons fenugreek seeds soaked in 1 cup water

Breakfast (8:15:8:45 a.m) 2 avocado and wheat flour pancakes

Mid-Morning Snack (10:30 a.m) 1 cup freshly pressed papaya juice

Lunch (12:30 – 1:30 p.m) Turkey and avocado salad + 1 cup coconut water

Evening Snack (4:00 p.m) 1 cup green tea + 1 saltine cracker

Dinner (7:00 p.m) Avocado stuffed chicken breast with blanched spinach, asparagus, and carrots + 1 small scoop low-fat vanilla ice cream

Substitutes

  • Fenugreek seeds – Fennel seeds
  • Wheat flour – Multigrain flour
  • Papaya juice – Watermelon juice
  • Turkey – Tofu
  • Coconut water – ½ cup low-fat yogurt
  • Green tea – Black coffee or oolong tea
  • Saltine cracker – 1 multigrain biscuit
  • Chicken – Turkey
  • Spinach – Kale
  • Asparagus – Zucchini
  • Carrot – Bell pepper
  • Low-fat vanilla ice cream – sour cream and fruits

Day 3 is no exception, and hence you have to workout on this day too. Here’s what you should do.

Exercises For Day 3

  • Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Spot jogging – 7-10 minutes
  • Explosive lunges – 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
  • Side plank – 10-second hold
  • Forward plank – 20-second hold
  • Scissor kicks – 2 sets of 10 reps
  • Mountain climbers – 2 sets of 10 reps
  • Stretch
  • Meditation