Does eating avocado lose weight?

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Studies show that eating avocados helps your body burn fat for energy and can help you lose weight by keeping you fuller for longer. According to a nutritionist, eating avocado at lunch will be very reasonable, this will help you not feel hungry for the next 5 hours. So does eating avocado really help you lose weight?

1. Nutritional information and benefits of eating avocado

Butter is a product made from the proteins and fats found in milk and cream. Most butter is made from cow's milk, but butter also comes from many other sources such as the milk of sheep, goats, buffalo and yaks.
Manufacturers and home cooks create butter by stirring milk or cream to separate the fat droplets from the buttermilk. Sometimes they also add salt and food coloring.
Butter straining (removing water and milk solids) produces rich, clarified butter. Non-dairy “butters” such as avocado, peanut butter, apple butter, cocoa butter. Several studies have found a link between high-fat dairy products like butter and a reduced risk of obesity, diabetes, and cardiovascular problems. However, keep in mind that avocados are high in calories and saturated fat. Scientists have debated the health benefits of avocados for decades.
One tablespoon (14 grams) of avocado provides the following nutrients:
Calories: 102 Total fat: 11.5 grams Vitamin A: 11% of Reference Daily Intake (RDI) Vitamin E: 2% RDI Vitamins B12: 1% of the RDI Vitamin K: 1% of the RDI Although avocados are high in calories and fat, they also contain many important nutrients. For example, avocados are a good source of vitamin A, a fat-soluble vitamin essential for skin health, immune function, and healthy vision. Avocados also contain vitamin E, which supports heart health and acts as an antioxidant to protect body cells against damage caused by molecules called free radicals. In addition, avocados contain very small amounts of other nutrients, including riboflavin, niacin, calcium, and phosphorus. In moderation, avocados can be a healthy part of your diet. Avocados are rich in nutrients like bone-building calcium and contain compounds that have been linked to a reduced risk of obesity. Avocados can also be part of a low-carbohydrate diet, which may help people maintain their weight better or lose weight faster than a low-fat diet.

In addition, avocado may help reduce the risk of cancer. Avocados are high in beta-carotene, a compound that your body converts into vitamin A. Beta-carotene has been linked to a reduced risk of lung and prostate cancer. Avocados can also help your eyes. The beta-carotene in avocados may help slow the rate of vision loss or age-related macular degeneration (AMD). Because avocados contain vitamin D, an important nutrient for bone growth and development. It also has calcium, which is essential for bone strength. Calcium also helps prevent diseases like osteoporosis, a condition that makes bones weak and fragile.
Finally, avocados can help make your skin healthier, as avocados contain vitamin E, which plays a role in skin health. The nutrient reduces damage from the sun's UV rays, reduces skin inflammation and improves wound healing.

2. Eat avocado to lose weight?

2.1. When it comes to fat, you will probably be afraid and think "Butter is very rich in fat, about 77% of the calories of butter are fat, so much fat will make you gain weight?" . However, these fats are mostly monounsaturated fats, plus small amounts of polyunsaturated fats. The majority of monounsaturated fats are oleic acid - this is considered a very healthy fat such as reducing inflammation and reducing the risk of developing heart disease.
A review of 10 studies found that replacing certain fats in the diet with avocados could reduce total cholesterol by an average of 18.8 mg/dl, and "bad" LDL cholesterol by 16.5 mg/dl and triglyceride is 27.2 mg/dl.
Another study compared a moderate-fat diet containing avocados or oils high in oleic acid. The avocado diet improved blood lipid levels even more than a diet high in oleic acid oils
The avocado diet also reduced “bad” LDL cholesterol by 10% and 8% cholesterol totality. It is also the only diet to reduce the number of LDL particles.
Moreover, avocado has nearly 20 times more fat-soluble phytosterols than other fruits. Phytosterols are plant compounds that are believed to have a positive effect on heart health.

2.2. Avocados can keep you fuller for longer. Avocados are high in fiber and fat, which helps you feel fuller for longer because the fiber and fat slow the release of food from the stomach. It keeps you fuller for longer and means you won't have to eat more between meals or eat less at your next meal.
One study found that people who ate avocados for lunch reduced their desire to eat up to 5 hours later, although the effect was strongest within the first 3 hours. Participants also felt 23% more satisfied after the avocado meal, compared with when they ate the control meal without the avocado. All of these factors make avocados a valuable tool in appetite regulation and weight loss.
2.3. Butter helps reduce belly fat Researchers have tried replacing the oil you're eating with avocado oil rich in monounsaturated fatty acids and oleic fatty acids that can instantly reduce belly fat and reduce the risk of belly fat. chance of metabolic syndrome. One study in people who consumed 40 grams of high oleic oil daily for 4 weeks was able to reduce belly fat by 1.6% compared to those who consumed flaxseed oil. Results from other research suggest that a diet rich in monounsaturated fats can actually suppress the distribution of body fat around the abdomen by down-regulating the expression of certain fat genes.
One tablespoon of light and slightly fatty avocado oil contains about 120 calories and 10 grams of monounsaturated fat - a nutritional profile that closely resembles extra virgin olive oil. But avocado oil has a very high smoke point so you can use it for sautéing and sautéing without the risk of creating free radicals that are harmful to your health.

2.4. Avocados help improve overall diet According to the National Health and Nutrition Examination Survey (NHANES), a program of the Centers for Disease Control and Prevention (CDC), with subjects who regularly consume butter. Results published in the Journal of Nutrition showed that daily avocado consumption was highly correlated with improved overall diet quality and a 50% reduction in the risk of metabolic syndrome.
Avocado eaters not only reported a lower body mass index and smaller waist circumference, but they also consumed significantly more fruits and vegetables, as well as fiber and vitamin K - nutrients linked regarding weight loss.
2.5. Avocados help maintain weight Although there are currently no official studies that show that avocados can improve your weight, there are many reasons to suggest that avocados have beneficial effects.
This is because in addition to improving heart health, the monounsaturated fats in avocados appear to have several other beneficial qualities:
They are burned at a higher rate than other types of fat. They speed up fat burning. They can cause your body to burn more calories after eating. They can reduce cravings and reduce the desire to eat after meals. There is some evidence in animals in laboratories that avocados may help fight weight gain.

2.6. Avocado Boosts Metabolism and Endurance Training Pre-workout supplements will make you sweat a little longer than usual. According to the researchers, eating avocados can provide the same energy, naturally. A study in the American Journal of Clinical Nutrition compared the effects of a 3-week diet high in palmitic acid (saturated fat) with a diet high in oleic acid (monounsaturated fat). .
Subjects followed each diet for three weeks at a time, during which the researchers assessed physical activity and metabolic rate after eating. As a result, physical activity was 13.5% higher in the high oleic acid diet and postprandial metabolism was 4.5% higher than in the control group
Despite avocados being high in calories and high in fat , but if you want to lose weight make sure to eat avocado in moderation, if eaten in the right amount, avocado will definitely be part of an effective weight loss diet.
Besides, you should maintain a scientific exercise and sleep regime so that weight loss becomes more effective.

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Reference source: healthline.com - webmd.com