Avocado Diet for Weight Loss
Written by Sky Taylor, Diet Bites
Healthy Benefits of Avocado - Weight Loss Tops Our List
If you enjoy avocados and if you're in need of losing fat, you may want to team-tag with this healthy super food. It's actually a fruit, but is often assumed to be a vegetable.
First, let's address why a diet plan that is rich in avocado can help speed-up fat loss, as well as other healthy benefits of this fruit. Our Avocado Diet Plan will follow.
1. Avocado extracts have been shown to reduce the risks of certain cancers as well as stave-off diabetes mellitus.
2. A 7-Day Diet rich in avocado was proven to lower blood cholesterol levels. Just 7 short days! Some participants showed as much as a 17% decrease in serum cholesterol levels. In addition, the harmful LDL cholesterol was lowered by an average of 22% with the HDL healthy cholesterol increasing by 11%.
3. They are high in dietary fiber content, contain more potassium than bananas, are a rich source for folic acid, Vitamin K, B6, C, E and pantothenic acid.
4. Saturated fat content is considered low at 14% of total fat. There is zero cholesterol in avocado.
5. Most of the calories [energy] contained therein are derived from healthy fats, about ¾ of which is monounsaturated fat as oleic acid. Other fats include palmitic acid and linoleic acid.
Avocado Diet Plan Menus
This is our three day diet which is rich in avocado. Keep a lemon or lime handy so that you can squeeze a bit of the juice onto the fruit should it start to turn brown after hitting the air.
Also keep in mind that our menus are based on about 1500 calories per day. Depending upon your personal factors, you may require more calories - or a tab less. Adjust accordingly.
Snacks, Bedtime Skinny Shake
As to snacks, enjoy a fresh fruit selection such as a small peach, plum, apple, banana, 1/2 grapefruit, 1 cup of berries, 3 figs, 3 apricots, 3 dates, a cup of melon or a cup of berries. Enjoy 2 snacks during the day and one between supper and bedtime.
For bedtime, prepare a Skinny Shake out of 3/4 cup of milk which is blended with 1/2 cup of your favorite frozen fruit. If you wish, you can even freeze 1/2 of a small banana for a banana shake.
Add spices to the shake if you wish to add flavor - such as a squirt of extract or ground cinnamon.
Fruits that work well include: banana, pineapple, peach, all frozen berries and dark cherries.
Breakfast for Days 1 - 3
To keep our plan as simple to follow as possible, enjoy either cold or warm cereal for your first meal of the day along with the other suggested foods on our breakfast menu.
Below is an example menu which includes foods from the Grain, Dairy and Fruit Groups. We'll catch up with the Protein and Vegetable Groups for lunch and dinner.
And just to note, milk holds a significant amount of protein and is considered a complete protein.
Other foods that fall into our Complete Protein list include: cheese, eggs, meat, poultry, and fish.
Avocado Diet Lunch, Day 1
Menu: Avocado Burger, Baked Potato Chips, Assorted Raw Vegetables
To prepare, take 3 ounces of the leanest ground beef available and form it into a patty. Cook until well done. Add a slice of reduced fat mozzarella cheese on top if you wish.
Place onto a toasted bun and add thin slices of raw OR grilled onion, lettuce leaves, slices of tomato and avocado. If you must have a spread, use minimal amounts of Mayo OR reduced fat dressing OR mustard, any variety.
Also enjoy a serving of your favorite baked chips and about 1 cup of raw vegetables. If you opt to add leafy green vegetables, enjoy as much of these as you desire along with the cup of other vegetables.
Great choices include baby carrots, cucumber slices, celery sticks, cherry tomatoes [although they are a fruit rather than a veggie] and florets of broccoli and cauliflower.
Avocado Diet Dinner, Day 1
Menu: Avocado, Black Bean & Roasted Chicken Salad
Add 1/2 cup of roasted chicken to 3-4 cups of chopped leafy greens of your choice [Spring, Iceberg, Leaf Lettuce and raw Spinach all work well]. Add up to 1/3 of a small avocado [chopped into cubes] to the salad bed along with 1/2 cup of drained black beans.
The canned variety works well and we recommend draining it before adding to the salad. Also add cherry tomatoes, a few black olives - or green, baby carrots and mushrooms.
The amount of vegetables that you add can be as little or as much as you wish as they are so minimal in caloric values.
As a dressing, opt for one which is minimal in calories. Personally speaking I like the fruit-based dressings which contain about 50 kcals per serving - as well as balsamic vinegar at a tiny 5 kcals per serving.
Lunch Day 2
Menu: Ham & Cheese on Rye, Tortilla Chips, Avocado Dip, Assorted Raw Vegetables
Add thin slices of avocado to your ham and cheese on rye bread sandwich. Use any type of cheese that you desire. As to the spread, use any suggested previously in this plan. They same will apply as we go to the next couple days of menus.
Also enjoy 1 serving of avocado dip with tortilla chips [baked will save you fat grams and calories], and more raw veggies.
To prepare the dip mash up to 1/4 of a small avocado adding 1 teaspoon of Mayo and 1 Tablespoon of Pico de Gallo - or you can use your favorite salsa if you wish.
Dinner Day 2
Menu: Mexican Tostado With Avocado, Salsa & Mexican Rice, Side Salad
Spread 1 serving of refried beans onto a tostada shell. Place a slice of cheese on top and pop it into your microwave until melted. Use the recipe for the dip above, omitting the Mayo and spread it onto the melted cheese.
Top with lots of chopped salad which contains these ingredients: cilantro, lettuce, tomato, onion. Also enjoy a serving of Mexican or Spanish Rice OR more beans if you wish along with as much side salad as you desire.
Lunch Day 3
Menu: Avocado, Chicken & Pea Salad, Rustic Bread
To prepare the salad add 1 cup of English peas that are fully drained to a bowl along with 1/2 cup of chopped roasted chicken or turkey. Add up to 1/4 of a fresh avocado, cut into bite-size cubes. Add 2-3 cups of chopped lettuce and 1 Tablespoon of Mayo OR reduced salad dressing.
Also add up to one ounce of your favorite cheese, shredded or in cubes. Salt and pepper if desired. Stir until well incorporated and enjoy with a serving of whole grain rustic bread.
Lunch Day 3
Menu: Pretzel Hot Dog With Avocado, Baked Beans, Assorted Raw Vegetables
If you can't get the pretzel hot dog buns, then use poppyseed or regular. Opt for low fat franks and place into the oven until plump and juicy.
Add to the bun and top with your favorite spreads - such as ketchup and mustard. Add slices of avocado and enjoy. Also add a serving of baked beans to your meal along with assorted raw vegetables.
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