Avocados have low calorie content, despite their high fat content. Therefore, it is often used in the diet.
Avocado is an evergreen tree that grows in hot climates. The plant has oily, pear-shaped fruits with a large seed inside. In cooking, it is used as the main ingredient in salads, sauces, and in the preparation of pasta for sandwiches. Due to its high content of nutrients, it is considered useful and is also widely used in folk medicine and cosmetology.
Read an article on our website about where avocados grow, what they do, and whether they can be grown at home.
This fruit is often used in the diet by people who want to lose weight. In this article you will find information about the calorie content of this fruit, as well as the benefits and harm to the body. Read on.
Calorie content of fresh berries
The high calorie content of avocados is due to the fat content - about 15% by weight of the product. Don't be afraid - these are monounsaturated "healthy" fats that, when consumed in moderation, help lower cholesterol levels. Adding these fats to your daily diet will provide energy and help your body absorb nutrients better. Average calorie content 1 pc. fresh avocado is 150-160 kcal.
How many calories are in 100 g
Many people are hesitant to use avocado for weight loss due to its high calorie content, but in vain. Recent studies have proven that no matter how many kilocalories are contained in 100 g of avocado, it promotes weight loss.
The average calorie content of an avocado per 100 g is 160 kcal (according to the National Nutrient Database for Standard Reference, USDA).
How many kilocalories are in 1 piece.
Data indicating how many calories are contained in 1 avocado depends on the weight of the fruit. The weight of an avocado is 110-150 g. The pit and peel together weigh approximately 30 g, i.e. to determine the weight of the main product, you need to subtract 30 g from the total mass. Knowing the weight of one unit, it is very easy to independently calculate how many calories are in one avocado.
The calorie content of 1 piece, depending on the size, is 128-192 kcal. You might be interested in knowing the calorie content of bananas, mangoes
Simple avocado salad: recipe
This salad is suitable for both a holiday table and an everyday lunch or dinner, and the ingredients for its preparation can be purchased at any supermarket without any difficulty. So, for preparation you will need:
- 1 avocado;
- 500 g of Chinese cabbage;
- 150 g cucumber (fresh);
- 3 tablespoons olive oil;
- 2-3 pcs. medium tomatoes or 4-5 pcs. cherry tomatoes;
- 35-50 ml lemon juice;
- dry Provençal herbs, salt - add to taste.
First you need to prepare the cucumbers and tomatoes. They need to be washed well and cut into convenient pieces. Next, the Chinese cabbage is cut and added to the vegetables.
The avocado must be peeled, pitted and cut into strips. All ingredients are mixed in a salad bowl, spices, salt, olive oil and lemon juice are added. Mix everything thoroughly and serve.
How to eat?
Before use, remove the outer skin and remove the pit. Avocados can be eaten raw or stewed, fried, boiled or baked - your choice. The taste of avocado is similar to butter, only with the addition of nuts and herbs. It is practically not used as an independent product - it is recommended to add at least one more ingredient, only then will you be able to experience all the delights of the taste.
Avocado is well suited for adding to various salads, soups, cold appetizers, sushi or sandwiches. Perfectly compatible with meat, various fish, seafood or vegetables.
Cooking options as part of the diet
Many people wonder whether or not they can eat avocados when losing weight. Like many diets, this one is no exception. It is based on weight loss by cutting calories in foods and increasing the consumption of foods that are rich in fiber. This combination eliminates toxins and allows the body to partially use fat reserves. The diet will work 100% if you know how to eat avocado for weight loss. Banana diet.
How to cook?
To achieve maximum results, you need to know how to cook avocados for weight loss. You can make sandwiches, various soups, sushi, light snacks and salads. The most popular and beloved dish by all is guacamole, which contains pureed fruit pulp, lime juice and a pinch of salt. Some also add vegetables and spices. Before you make a choice in what form to eat avocados, you need to remember that only fresh avocados have the most beneficial substances. Important: The result of losing weight depends on how and with what you eat avocados.
Nachos with avocado guacamole
How to eat?
To clean, you need to make a cut along the fruit and then turn it in opposite directions. If the fruit is ripe, this will not be difficult. Then you need to remove the pit and separate the pulp from the peel. It is recommended to eat avocado immediately or use it in cooking, as when exposed to oxygen it begins to darken, losing its appearance. To slow down this process, sprinkle lemon juice on the avocado. How to properly peel a pineapple and cut a mango?
Not everyone knows how to eat avocados to lose weight. A diet based on this product, subject to certain rules and diet, will help you “become lighter” by 2 kilograms in 7 days. To do this, you need to eat 4 times a day at equal time intervals; snacking is unacceptable. It is also necessary to exclude alcohol, sweets and all other products that contain harmful carbohydrates.
Composition, nutritional value and GI of aurcado
Avocados contain a record amount of valuable fats, micro- and macroelements, and various vitamin complexes. This can be presented more clearly in the table:
| Substance name | Content (µg, g, mg) |
| Ash | 1 |
| Vitamin B9 | 18,5 |
| Calcium | 15 |
| Ascorbic acid | 5 |
| Copper | 135 |
| Sulfur | 15 |
| Vitamin B6 | 0,2 |
| Cellulose | 0,5 |
| Bor | 100 |
| Water | 90 |
| Fluorine | 14 |
| Iron | 0,4 |
| Organic acids | 0,1 |
| Vitamin A | 3,3333 |
| Potassium | 238 |
| Zinc | 0,29 |
| Chlorine | 47 |
| Cobalt | 1 |
| Vitamin B1 | 0,04 |
| Magnesium | 9 |
| Manganese | 0,28 |
| Phosphorus | 34 |
| Starch | 0,5 |
| Sodium | 20 |
| Vitamin PP | 0,6 |
| Iodine | 2 |
| Molybdenum | 10 |
| Vitamin B2 | 0,05 |
| Beta carotene | 0,02 |
| Aluminum | 815 |
Here are the main components that make up this unique fruit. But it also contains other substances, including mono- and disaccharides.
When compiling your menu, it is important to remember not only the valuable components of avocado, but also its BJU. In this regard, the product is quite balanced. For 100 grams of pulp there is:
- fat - 15.32 g;
- proteins - 1.6 g;
- carbohydrates - 2.3 g.
By the way, the fruit is often recommended to be included in the diet of diabetics, since its glycemic index is only 10 units.
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Is it possible to eat at night?
Many people wonder: is it possible to eat avocados at night when losing weight? Including this fruit in your dinner is not only allowed, but also recommended. To do this, you can use a wide variety of dishes containing avocado. The absence of smoked, fatty, fried or salty foods is important. Give preference to salads, fruit or vegetable snacks, or rolls. Is it possible to eat bananas at night? Read here.
Glycemic index
Avocado has a low glycemic index, it is 10 units. For this reason, the fruit can be included in the menu of diabetics and various diets for weight loss. The fruit is well absorbed in the body and saturates it with useful components.
Please note: The fruit contains oleic acid, which reduces the level of bad cholesterol in the blood and reduces the risk of developing heart and vascular diseases.
A special remedy is made from avocado extract, which perfectly helps with stomach and intestinal disorders, and relieves diarrhea.
Video
Review of reviews of the results of use
Before starting to learn a new diet, you need to consult a specialist.
It should not be used by minors or people with health problems. On various forums you can find a huge number of reviews about the avocado diet for weight loss. Users share their experiences, recipes and give advice.
Reviews and results of eating avocados for weight loss are completely different. But this is understandable - after all, avocado, like any other diet, has certain positive and negative sides. If we summarize all the reviews related to the use of avocados for weight loss, we can draw a certain conclusion. The diet will be an excellent choice for lovers of exotic foods.
Positive aspects of the diet:
- weight comes off quickly;
- Avocado tastes great and is easy to eat;
- The high nutritional value of the product causes a feeling of fullness.
Negative side of the diet: not suitable for the long term.
Avocado can be a good helper in the fight against excess weight, but only if it is used correctly and carefully.
Avocado - benefits and harm: more beneficial properties?
Avocado - benefits and harms
Only ripe fruit has a pleasant, delicate taste. Unripe fruits store less valuable nutrients and are harder in taste. When choosing a ripe avocado, you need to pay attention to several factors:
- Softness of the fruit. Before buying, you need to press a little on the skin. A ripened avocado should briefly show a slight dent where it was pressed. It remains in overripe fruit.
- The sound of a bone. If you shake the fruit a little, you can hear a knock. This simple technique determines the ripeness of the avocado.
- Integrity of the fruit surface. There should be no spots or damage on the skin.
What are the benefits and harms of tropical fruit? Does it have more beneficial properties? Worth knowing:
- The positive and negative properties of avocado will help you understand the need for its use.
- Its fruits are believed to have a rejuvenating effect.
- Constant consumption of avocados also increases concentration and affects memory and performance.
- The oil is used in perfumery and cosmetology.
- In Asian medicine, skin diseases are treated with the pulp of this fruit.
, which contains a large amount of minerals, vitamins, and folic acid, is suitable for consumption This fruit contains monounsaturated fats that promote weight loss and has no cholesterol.
Natural saccharide - mannoheptulose , has a beneficial effect on the nervous system, reduces the feeling of fatigue and drowsiness. Scientists propose in the future to produce “diet pills” based on it, since it helps to obtain additional energy for the body, while simultaneously reducing the amount of food consumed.
Avocado - benefits and harm
There are several valuable and beneficial properties of avocados:
- Has a beneficial effect on the cardiovascular system . Avocado is rich in potassium, which is necessary for the proper functioning of blood vessels and the heart. Taking it reduces the likelihood of ischemia, atherosclerosis and stroke.
- It has a diuretic effect, helping to remove excess fluid from the body, preventing the formation of swelling.
- Prevents cancer . Folic acid found in the fetus reduces the risk of the growth of malignant tumors.
- Reduces cholesterol, improves liver function . The unsaturated fatty acids it contains have a positive effect on human health.
- Vitamin K found in avocados improves blood clotting, helping to heal wounds during the rehabilitation period.
- Affects skin cells as an antioxidant . Trace elements, vitamins, and glutathione help create a protective barrier against toxins, bacteria and infections.
- Helps achieve the desired slimness.
- Vitamin E found in avocados helps saturate cells with oxygen , slowing down their further rapid aging.
- Normalizes the functioning of the gastrointestinal tract . Oily consistency and dietary fiber have a positive effect on intestinal function, helping to combat constipation.
A tropical fruit with valuable nutritional composition brings more benefits to the body than harm. You need to know that the pit and peel are toxic. Avocado also causes an allergic reaction, so at the initial stage it is introduced into the diet little by little.
