Avocado for weight loss is good for women and men, diets and simple recipes

The avocado diet will not only help you become 2-4 kilograms lighter in a week, it will also provide you with vitamins and improve your health. Get menus for the day, week and month, as well as diets from Julia Roberts and Elena Malysheva.

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020

Not so long ago, this fruit was considered a real exotic, which could only be seen on the screen. Nowadays, the green southern fruit is available all year round and is included in the list of many health-improving diets. Despite the fact that it has gained the reputation of a high-calorie product, nutritionists have developed a weight loss scheme based on its consumption.

The southern fruit does not contain fructose, but the number of calories in it is quite high due to the fat it contains. However, the paradox is that the calories obtained from these fats are not stored as reserves, but are used for the active course of metabolic processes. The daily energy value of the diet for this weight loss course is no more than 1500 kcal.

Its cost in supermarkets and markets is not very low, but if you consider that 5–10 fruits are enough for a week’s course, it becomes obvious that such a diet will not require large expenses. The remaining products are also characterized by availability and low cost.

One of the main characteristics of the avocado diet is the rapid burning of subcutaneous fat deposits in the abdominal area and the removal of excess fluid from tissue cells, which ensures a noticeable reduction in waist and hip volumes from the very beginning of weight loss. This diet also helps to say goodbye to swelling thanks to the mild diuretic effect of this southern exotic fruit.

The duration of the avocado weight loss course ranges from 3 to 10 days. In 3 days, weight loss will approach 1.5 kg, and if you follow a weekly diet, you can become 2–4 kg lighter.

What are the benefits of avocado?

Those who love this product note how easy it is to digest. Its systematic use in a short time improves not only a person’s well-being, but also his appearance. All this happens due to the mass of useful substances that contribute to the benefits of this unusual exotic guest.

1. The main property for which this fruit is valued is the presence of Omega-3 and Omega-9 unsaturated fats. This type of fat is found in a limited range of foods. Its benefit lies in the fact that it promotes weight loss, unlike other fats that come from food.
2. The buttery pulp is well digestible and provides a feeling of fullness for a long period, and immediately after digestion is complete, the breakdown of internal fat begins.
3. Calorie content – ​​160–208 kcal per 100 g. It is directly related to the degree of maturity: the greater the ripeness, the higher the calorie content. 1 medium-sized fruit weighs approximately 300 g and contains about 500–550 kcal.
4. These fruits contain minimal amounts of sugar.
5. The pulp is extremely rich in microelements. It contains magnesium, potassium, sodium, iron, phosphorus, calcium.
6. The vitamin composition is also extensive: B vitamins, carotene, vitamins E, C, phylloquinone and nicotinic acid have a significant effect on the condition of the skin, hair, nail plates, strengthen the nervous system and increase the body's resistance to various viral and bacterial diseases.
7. For women, these fruits are especially useful, since their regular consumption can alleviate the symptoms of inflammation of the mammary gland and normalize hormonal levels. The presence of folic acid makes the consumption of this fruit necessary when planning pregnancy.
8. The list of nutrients contained is close in proportion to the requirements of a healthy diet: 100 g of pulp contains 2 g of proteins, 20 g of healthy fats and 7.4 g of carbohydrates. 73% of the mass is water.
9. Reduces the risk of cardiovascular pathologies, balances cholesterol concentrations, slows down the dynamics of atherosclerosis and improves memory processes.
10. The high content of biologically active substances helps to increase cellular oxygen saturation, which prevents skin aging and increases endurance during significant stress.
11. Causes a rapid improvement in metabolic processes and the mechanism for removing fluid from the body, preventing the occurrence of edema.
12. Relieves PMS in women and helps restore hemoglobin levels after menstruation.
13. A sufficient amount of pantothenic acid helps eliminate the effects of stress on the body and normalize hormone levels.
14. Activates hematopoietic processes in the body, improves the condition of low hemoglobin.

Is the fruit considered a dietary product?

Avocado is an extremely filling fruit with a lot of vegetable fats in its composition. Its calorie content is almost 2 times higher than lean meats. Due to this, it quickly restores strength after sports and mental stress, and provides long-lasting saturation.

Why avocados are valued in nutrition:

• reduced sugar content (approximately 1.5%), which allows you to add such fruits to the diet menu of diabetics;
• easily digestible fats of plant origin are quickly absorbed in the body and do not inhibit digestion processes;
• fiber in the composition stimulates the functioning of all parts of the gastrointestinal tract and quickly reduces the feeling of hunger, lowers cholesterol levels in the blood;
• the presence of natural antioxidants (vitamins C, E) helps to increase vigor and activity during the period of weight loss, strengthens the body’s immunity.

The relatively high calorie content of the product does not prevent the use of avocados for weight loss. Due to its balanced composition, it saturates the body with vitamins, healthy fats and regulates hunger. Even a small portion of avocado salad can saturate the body for a long time. It is also capable of accelerating metabolic processes in the body and activating the process of calorie consumption.

Note! The balanced composition of the product contributed to the emergence of a special diet for avocados. It is easily tolerated by the body and improves the condition of hair and skin.

Avocado in its raw form contains approximately 160 kcal for every 100 grams of ripe pulp. However, during heat treatment, its calorie content can increase to 180 kcal. For this reason, it is preferable to use avocados in salads, cold soups and smoothies for dietary nutrition.

Be sure to check out:

How to eat avocados correctly

This southern fruit is preferably consumed fresh, because it is in this form that the maximum amount of unsaturated fatty acids is preserved, providing dietary properties. When heat treated, it darkens and acquires an unpleasant bitter taste.

It is consumed independently, as a component for salads, soups, sushi, purees, rolls, smoothies, and in sandwiches. After cutting, the fruit must be eaten within 24 hours; prolonged storage sharply reduces its beneficial properties. The fruit of normal ripeness resembles a mixture of butter and greens with a hint of nut.

It is important to know that the shell of the pit and the pit itself contain toxic substances that oxidize upon contact with air, so the pit should be carefully separated immediately after cutting and thrown away rather than stored. The cut must be sprinkled with lemon juice to avoid darkening of the pulp. The dense outer peel is most often not eaten because of its bitterness, but there is nothing harmful in it, so it is not necessary to remove it. At normal ripeness, it is easily separated from the pulp. Due to the specific appearance of the peel, this fruit has a second name - “alligator pear”.

PP salad with shrimp and avocado

Well, for lovers of various salads, we suggest you definitely try a variety of avocado salads for weight loss.

Ingredients:

• 50 grams of boiled peeled shrimp.
• 1 half ripe avocado. Cut into cubes or slices, as you prefer.
• 100 grams of any salad mix.
• 4 cherry tomatoes. Cut into two halves.
• 1 teaspoon olive oil.
• 1 teaspoon lemon juice.
• Salt and spices to taste.

Step by step recipe:

1. Mix all ingredients, season with olive oil and lemon juice. You can sprinkle sesame seeds on top.

List of allowed foods for the diet

Products that need to be used during the avocado diet can be easily purchased at any supermarket. If possible, you should give preference to homemade products or vegetables and fruits grown in your region.

What can you combine avocados with:

• cottage cheese with a low fat content or made from milk with skimmed cream;
• lean meat: chicken, turkey, rabbit, beef;
• vegetables: tomatoes, cucumbers, leafy greens, ginger;
• black bread or whole grain diet bread;
• berries: blackberries, mulberries, strawberries, blueberries, currants;
• chicken or quail eggs.

Is it possible to eat avocado in the evening or at night?

Although this exotic fruit is quite high in calories, it replenishes the body’s reserves of nutrients at any time of the day. However, during a diet you should eat it only once a day, preferably half a fruit.

Eating fruit for breakfast activates all metabolic processes and energizes you for the whole working day, giving you a strong surge of strength and vigor. When consumed at night, it is not stored in reserve during digestion, despite all its fat content.

The peculiarity of the effect of this fruit on the body is that the extra pounds will not appear again after a while.

Basic Rules

In order to effectively and quickly get rid of excess deposits on the body, it is important to follow the basic requirements of the diet:

1. The prescribed diet cannot be adjusted or changed, as this can slow down or completely stop the process of getting rid of fat reserves.
2. Since this fruit contains a significant amount of fat, you should not supplement your dishes with any other oils.
3. The menu consists of 3 main meals at intervals of no more than 5 hours. Small snacks are allowed between them.
4. A three-day diet can be used no more than once every 10 days, and a weekly diet - once every two months.
5. For best results, you need to accompany your weight loss course with physical activity, such as strength exercises, cardio training or any other sports.
6. When buying fruits for weight loss, you need to give preference to those that are not overripe. This can be determined by pressing: a soft fruit indicates that it is suitable for consumption, but if it is too loose, it may turn out to be rotten inside.
7. The maximum number of avocados is 5 pcs. per day. Exceeding this amount can disrupt the body's metabolic processes.
8. On all days of the diet, you need to control the amount of liquid you drink per day: at least 1.5 liters.

Main conclusions

Avocado has a moderate calorie content and is considered a dietary product. Due to its balanced composition, it has a positive effect on the entire body, saturates the body with valuable nutrients and promotes weight loss. Useful properties of this fruit:

1. The vegetable fats in the composition are quickly absorbed and do not overload the gastrointestinal tract. They activate the breakdown of cholesterol and help regulate blood sugar levels.
2. Mineral components have a positive effect on the functioning of the nervous system and increase overall activity.
3. The content of several fat-soluble vitamins gradually improves the appearance of the skin, strengthens nails and hair.

Due to its complex effect on the body, avocado is used in dietary nutrition - it adds variety to the menu and quickly satisfies hunger. This product goes well with vegetables, herbs, seafood and lean meats.

Do you like avocado in various dishes? Share your proven diet recipes on this page!

Menu

Despite the strictness of the diet, it implies a sufficient supply of nutrients. A wide range of permitted dishes from soups to smoothies will allow everyone to choose a diet according to their taste and preferences.

For 1 day

This is an example of a one-day menu that is used for avocado weight loss.

• Breakfast: ½ alligator pear stuffed with cottage cheese and herbs. A cup of natural coffee or green tea without sugar.
• Lunch: 300 ml of cold water, diet bread or a slice of whole grain bread, 2-3 slices of tomato, 2-3 slices of avocado.
• Lunch: salad of ½ avocado, 1 boiled chicken egg, feather onion, 1 tomato and 1 cucumber, a cup of green tea or mate tea.
• Afternoon snack: 300 ml of cold water, 100 g of low-fat cottage cheese, a glass of any berries.
• Dinner: salad of ½ part avocado, 100 g of lean meat and 1 medium-sized tomato.

If you have active training or evening sports, in the evening, during a meal, you need to eat another 60 g of low-fat cottage cheese and a glass of berries.

This diet can be used from three days to a week, depending on the ease of tolerance.

For 3 days

There is an express method for 3 days. This type of mono-diet is based on a single product - avocado. In terms of effectiveness, it is close to fasting days. During this period, you can lose 2–2.5 kg without a strong feeling of hunger. Since this fruit contains most of the essential nutrients involved in the body's reactions, such unloading does not pose a health hazard.

Every day you need to eat 3 fruits during your main meals. The rest of the time you can only drink still water.

Another option for a three-day menu

The calorie content of such food does not exceed 1500 kcal per day.

You need to eat 1 alligator pear fruit at intervals of 3-4 hours. The maximum quantity should not be more than 5 pieces per day. For breakfast you need to additionally consume 1 boiled chicken egg and 3 tbsp. l. cottage cheese with a low fat content. The liquid norm is 2 liters of water.

For 7 days

Over a longer period of diet, the fat-burning properties of the fruit fully manage to normalize metabolism and remove broken down fats without stress to the body.

Monday

• Breakfast: use a mixture of low-fat cottage cheese and chopped greens as mince for ½ avocado, a cup of unsweetened tea.
• Lunch: a sandwich of bread and avocado paste.
• Lunch: a portion of lean meat or a piece of fish baked in the oven, a salad of raw vegetables with lemon juice.
• Afternoon snack: ½ avocado and low-fat cottage cheese.
• Dinner: 200 ml biokefir or natural yogurt.

Tuesday

• Breakfast: smoothie made from ½ avocado, yogurt and any fruit.
• Lunch: 4 canapes of black olives, slices of low fat cheese and avocado.
• Lunch: salad of cucumbers, avocado, tomatoes, herbs, green onions and Italian herbs.
• Afternoon snack: 1 green apple.
• Dinner: choice of 2 cucumbers or 2 raw peppers.

Wednesday

• Breakfast: 2 toasts with avocado paste.
• Lunch: 200 ml natural yoghurt.
• Lunch: mix of cucumbers, alligator pear and tomatoes.
• Afternoon snack: ½ avocado stuffed with cottage cheese and any vegetable.
• Dinner: 100 g of lean beef, baked in the oven and 1 any fruit.

Thursday

• Breakfast: apple and ½ part avocado.
• Lunch: 1 pear.
• Lunch: salad of pieces of boiled chicken, alligator pear and vegetables.
• Afternoon snack: a glass of biokefir or kefir with a minimum percentage of fat content.
• Dinner: 200 ml yogurt and ½ grapefruit.

Friday

• Breakfast: smoothie made from avocado, yogurt and any fruit.
• Lunch: 2 toasts with avocado paste.
• Lunch: alligator pear soup, 1 potato and carrot.
• Afternoon snack: oven-baked or microwaved apple.
• Dinner: salad of leafy vegetables with sesame and lemon juice dressing.

Saturday

• Breakfast: a slice of whole grain bread with avocado paste.
• Lunch: ½ part alligator pear stuffed with low-fat cottage cheese.
• Lunch: salad of tomato, avocado pulp and carrots.
• Afternoon snack: ginger tea.
• Dinner: Smoothie with avocado, yogurt and greens.

Sunday

• Breakfast: half an avocado stuffed with low-fat cottage cheese, raisins and candied fruits.
• Lunch: 1 apple or orange.
• Lunch: 150 g of fish baked in foil with a slice of lemon and rosemary.
• Afternoon snack: a cup of cranberry juice.
• Dinner: 200 g of baked chicken and vegetable salad without oil.

For 10 days

With such a diet, it is possible to lose 3–5 kg without the effect of rapid weight return after stopping the diet. Within 10 days, digestion processes are normalized, slag and toxic deposits are eliminated, and a detoxification effect is observed.

This is the only version of the avocado diet where little salt is allowed. You need to season your dishes minimally, preferably with sea salt. The positive aspect of such a diet is that most of the dishes are very tasty and the whole family will eat them with pleasure, that is, there will be no need to cook for themselves separately.

Every time you eat, you should drink a cup of green tea or mate tea.

You can use grapefruits for snacks, but their quantity should be no more than 2 per day.

Day 1

• Breakfast: salad of avocado, cottage cheese and dried apricots.
• Lunch: alligator pear puree soup, 100 g of boiled chicken and 2 tomatoes.
• Dinner: white fish stewed with peas, avocado and corn.

Day 2

• Breakfast: Fruit salad of ½ alligator pear, ½ orange, banana, several grapes and yogurt.
• Lunch: fish soup made from red fish fillet, ½ avocado, tomato and potato.
• Dinner: buckwheat seasoned with avocado pulp.

Day 3

• Breakfast: 1 avocado omelette, 30 ml skim milk, 1 chicken or 4-5 quail eggs.
• Lunch: hot soup of tomato, potato, eggplant, avocado and celery stalk.
• Dinner: baked chicken breast, filled with a mixture of avocado pulp and 10% fat cream.

Day 4

• Breakfast: dessert of alligator pear, apple, low-fat cottage cheese, walnuts, banana and yogurt.
• Lunch: puree soup of avocado, tomato, crab sticks, onions and herbs.
• Dinner: stewed mixture of Mexico City vegetables with avocado and biokefir sauce.

Day 5

• Breakfast: oatmeal porridge with avocado pulp and candied fruits.
• Lunch: salad of seaweed, crab sticks, avocado and cream.
• Dinner: stewed squid rings with onion and avocado.

Day 6

• Breakfast: omelet of 2 chicken eggs, ½ alligator pear, 2 tomatoes and 70 ml skim milk.
• Lunch: hot vegetable soup of potatoes, tomatoes, celery and ½ avocado.
• Dinner: mackerel stuffed with avocado and herbs, baked in the oven.

Day 7

• Breakfast: 2 toasts of bran bread with avocado pulp.
• Lunch: puree soup of ½ avocado, chicken breast and 2 tomatoes.
• Dinner: cabbage stewed with carrots, onions and alligator pear.

Day 8

• Breakfast: salad of boiled eggs, shrimp and avocado.
• Lunch: soup made from celery root, herbs, tomatoes and onions.
• Dinner: Avocado and turkey salad with yogurt dressing.

Day 9

• Breakfast: smoothie made from avocado, apple and biokefir.
• Lunch: seafood soup with miso dressing.
• Dinner: avocado with cottage cheese and fruit dressing.

Day 10

Completely repeat the menu of the first day.

What does avocado go with in a healthy diet?

So, if you decide to add this healthy fruit to your diet, then it is best to combine it with the following products:

• Fresh lettuce leaves. Avocado is an ideal fruit for making healthy salads. Even if you add half an avocado to a mix of greens, you will get an excellent salad that will perfectly satisfy your hunger.
• Whole wheat bread. Don't be surprised, but avocado is ideal for making bruschetta or sandwiches. Of course, it is best to use whole grain bread, which is rich in fiber and nutrients. In this case, you can simply cut the avocado into slices and place it on bread, or you can grind it into a paste and add other tasty, healthy ingredients.
• Seafood, such as shrimp or red fish. If you are preparing a salad with shrimp, be sure to add avocado! This will not only improve the taste of the finished dish, but also give it a delicate creamy taste.
• Bulgur, couscous, brown rice. Avocado complements these grains perfectly, giving you a complete breakfast or lunch that you can easily take with you. You just need to add avocado pieces to the prepared cereals and season with olive oil.
• Soft dietary cheese. Ideal snack for pp. Just fill half an avocado with cheese and you'll get a great diet recipe.

Quitting the diet

The diet exit procedure is designed to prevent the possible return of lost weight.

• This period should last at least a week, or better yet, extend it to 2 weeks. During the first three days, calorie content should be increased by 200 kcal, then in a week - by another 200, and by the end of the second week, increased to 2100 kcal.
• The first week you need to focus on eating fresh vegetables, fruits and stewed vegetables in the form of stew with meat.
• When leaving the diet, it is necessary to engage in active sports: this will help keep the muscle tissue in a toned state and will not create the prerequisites for the formation of cellulite. At the same time, it is important not to make excessive efforts so as not to provoke exhaustion of the body.
• When returning to a normal diet, it would be advisable to take multivitamin complexes. This measure is also appropriate during weight loss, but you should not stop the course at the stage of completing weight loss.
• It is better to eat meals at regular intervals. There is no need to rush while eating. The slower you chew your food, the faster you will feel full and the risk of overeating will be minimized.
• The last meal should occur no later than 3-4 hours before bedtime.

These measures will help you smoothly transition from a diet to a healthy diet, which can maintain the results and not gain extra pounds in the future.

Who shouldn't have avocado on a diet?

Any product has contraindications. Avocados also have them. The main reason for the ban on the use of Persea americana is latex intolerance.

People suffering from cholecystitis can eat oily fruits in small quantities so as not to cause an exacerbation of the disease.

The healing properties of alligator pear fruit oil have been known since Aztec times. They were used to treat dandruff and scabies, used for skin and hair care, and used as a powerful aphrodisiac that strengthened potency. But the oil also has contraindications: contact with open wounds will worsen their condition.

Side effects of using avocado fruits will be allergies, expressed in skin rashes, itching, Quincke's edema, which can develop into anaphylactic shock.

The benefits of the alligator pear are greater than the harm. You just need not to overuse oily fruits, eat it in moderation. And when using diets, do not go to the point of being unreasonable, wanting to quickly lose extra pounds.

Other Avocado Diet Options

Nutritionists have developed several diets based on the properties of this southern fruit, which helps to gain harmony and get rid of excess body weight.

All of these types of weight loss are reasonable and not extreme, causing harm and depleting the resources needed to stay active and healthy.

Avocado-kefir

The main characteristic of this version of the avocado diet is the intensive work of the intestines. This makes the diet suitable for people who periodically experience constipation and stagnation of food mass in the intestines. In addition, during the time spent on a diet, you can not only achieve harmony, a flat stomach and improve the condition of your hips, but also balance the composition of the intestinal microflora and harmonize the functioning of the gastrointestinal tract.

There are 2 known options for avocado-kefir weight loss.

Strict version

Involves the use of only two main products in the diet. Each meal includes the consumption of 1.5 fruits and 300 ml of low-fat kefir or biokefir. Most often it is recommended to prepare a smoothie from these two components using a blender; in this case, you can add a little parsley and dill, which will make this cocktail more fortified.

In addition, you need to drink strictly 2 liters of clean water without gas. Fluid intake should occur evenly throughout the day.

It is necessary to continue this unloading for 3 days, which gives the result in the form of getting rid of 2-3 extra kilograms. You can repeat the course after 2 weeks.

Option with the addition of other low-calorie dishes

This diet takes a week, during which you can lose 4–5 kg. The advantage of this cycle is the absence of hunger and the need to curb appetite.

Daily menu

• Breakfast: 3 tbsp. l. porridge from cereals (buckwheat, oatmeal, rice, barley, corn porridge or multigrain compositions), 0.5 avocado and 300 ml of kefir.
• Lunch: 1 alligator pear.
• Lunch: 200 g of lean meat or lean fish, boiled or baked, 0.5 avocado and 300 ml of kefir.
• Afternoon snack: 300 ml kefir.
• Dinner: 1 grapefruit, 1 avocado, salad of tomato, cucumber, knobby pepper and herbs.

You need to drink 2 liters of water per day. Some amount can be replaced with mint tea.

You can use this course again after 2 weeks.

Avocado and cottage cheese diet

This course is characterized by a diet that contains all the components necessary for health. The amount of lipids, proteins and carbohydrates in it is in a balanced state, but this does not prevent you from losing 2-3 kg in just 3 days. In addition, a balanced diet allows for active training, which will emphasize the results obtained.

Basic products go well with both sweet fruits and vegetables, which allows you to prepare a variety of first and second courses, drinks and desserts based on them.

Sample menu for 1 day

• Breakfast: 0.5 alligator pear, dessert of 100 g of cottage cheese and 1 tbsp. l. natural honey.
• Lunch: salad of avocado, boiled chicken egg and cucumber with lemon juice dressing.
• Dinner: repeat breakfast plus 100 g of boiled white meat.

The drinking regime consists of 2 liters of water and unsweetened black, green or herbal teas.

Duration – 3 days, re-use possible after 2 weeks.

Avocado-ginger

The combination of these representatives of the plant world works wonders for the figure: a diet based on them stimulates blood circulation, significantly speeds up metabolism, increases the body's defenses and effectively removes fat from the body.

This diet does not have a strict and limited menu, which allows it to be used for a month. During this period, the body’s metabolism returns to normal and fixes a pace that ensures that there is no “ricochet” effect in the form of the return of kilograms after stopping the diet.

Indicative menu

• Breakfast: omelet of 2 chicken eggs and 0.5 steamed avocado.
• Lunch: salad of alligator pear and vegetables with herbs, 180 g of baked fish.
• Afternoon snack: yogurt with pieces of avocado pulp.
• Dinner: ginger tea, avocado puree.

This diet can be repeated once every six months; weight loss averages 9 kg per month.

Avocado-chicken

This type of nutrition will help you gain a slim figure and get rid of problems of the cardiovascular system, remove excess cholesterol and improve metabolic indicators. In addition, this diet is an excellent prevention of atherosclerosis and increases the coefficient of memorization. This diet can stabilize the function of the liver and gallbladder.

The only contraindication is difficulties in kidney function.

The entire course of the diet lasts 31 days and is divided into 3 stages, during which the weight loss is 9–12 kg.

Stage one

During these 3 days, excess fluid accumulated in the tissues of the human body is eliminated, masses of undigested food are removed from the intestines, due to which weight loss is observed. During this period, blood sugar levels stabilize and adapt to a new type of diet, which contains few carbohydrates, but enough proteins and fats.

The diet consists of three main meals per day.

• Breakfast: 0.5 avocado and 100 g of low-fat cottage cheese, tea or weak coffee.
• Lunch: salad of 4 quail eggs, 1 cucumber, herbs and pureed avocado pulp.
• Dinner: the morning menu is repeated.

Stage two

It lasts 2 weeks and is marked by a very flexible menu that ensures smooth weight loss.

• Breakfast: the pulp of half a fruit, 1 fruit of your choice (preferably grapefruit), a couple of spoons of cottage cheese or a glass of yogurt.
• Lunch: 100 g of whole grain bread, optional with avocado paste.
• Lunch: a piece of grilled chicken, a vegetable salad of fresh vegetables and plenty of greens.
• Afternoon snack: 100 g of cottage cheese, 0.5 avocado and 1 low-sugar fruit.
• Dinner: 200 g of natural yogurt without additives and green vegetables.

Third stage

The diet for this period of the diet is the same as during the previous stage. But per day it is allowed to drink 1 glass of red natural dry wine, a small bunch of grapes or 1 banana. During the week, you can allow yourself a portion of dessert with a moderate calorie content.

This stage is aimed at slowly reducing the rate of weight loss, which facilitates a smooth transition to a normal diet. The third period lasts 2 weeks.

You can repeat the full cycle once every 5 months.

With avocado puree

This avocado diet is used for fasting days. It is not recommended to exceed the duration of such nutrition beyond three days, since the restrictions in the diet are quite strict. During this period the weight will be 2–2.5 kg.

This type of weight loss is used to quickly get a flat stomach, since fluid is rapidly removed. But the diet imposes restrictions on physical activity: in the case of active training, dizziness and exhaustion of the body’s strength are possible.

Every day you need to consume 700 g of avocado pulp, distributing it over 3-4 meals. Supplement breakfast with 100 g of cottage cheese.

The drinking regime consists of drinking 1.5 liters of water per day. This unloading can be repeated no earlier than after 1 month.

Julia Roberts Avocado Diet

Duration – 28 days. This diet allows you to lose 10 kg.

The actress claims that such a diet helps her maintain youth and enhance the body's recovery processes. The diet was developed using the principles of a balanced diet by nutritionists.

• Breakfast: steam omelette.
• Lunch: a glass of fresh juice without added sugar.
• Lunch: a portion of baked fish and a mix of fresh vegetables.
• Afternoon snack: 1 alligator pear.
• Dinner: 1 fruit, a piece of fish or meat without fat.

You can reapply the course after 2 months.

Elena Malysheva's diet with avocado, blueberries and ginger

The daily calorie intake of this avocado diet should not exceed 1500 kcal. A set of basic products does not provoke increased gas formation, and the presence of blueberries eliminates inflammatory processes in the body and reduces appetite.

You need to select dishes yourself according to your preferences.

Primary requirements

1. The total calorie content should be in the range of 1300-1500 kcal.
2. Free choice of dishes and products, taking into account general dietary requirements (salt, sugar, smoked and fatty foods are prohibited).
3. Drink at least 2.5 liters of still table water per day.
4. All basic products should be on the table every day.

The duration of the diet is 2 weeks. During this time you can lose up to 5 kg. Frequency – once every 3 months.

Avocado diet for women

The technique is designed to be used for 4 weeks. During this time, it is completely safe for health to become 10 kg lighter. The diet is not subject to strict adjustments and reductions in energy value. It’s easy to endure psychologically because the menu doesn’t change dramatically.

List of rules

1. Use low-calorie foods.
2. Focus on vegetables and fruits.
3. Be sure to eat a fermented milk product every day.
4. At lunch, there should be a piece of meat without fat or fish on the table.
5. Replace dinner with one alligator pear fruit.

Eating an exotic fruit at night can effectively activate the processes of breakdown of lipid deposits, which affects the condition of the abdomen and hips. Weight loss occurs slowly, and this guarantees no stress for the body and no sudden weight gain at the end of the course.

Repeated use of the diet - no earlier than after 4 months.

The benefits and harms of avocado for weight loss

The high-calorie fruit contains approximately 75% fatty acids, which allows it to influence metabolic processes in the body. Beneficial properties for weight loss:

1. Avocado is a kind of fat burner, which, when consumed correctly, helps you lose weight without harm to your health.
2. The fats in its composition are absorbed in the body as quickly as possible and do not interfere with the overall process of losing weight. In parallel with weight loss, it activates the processes of cholesterol breakdown, which has a positive effect on the health of the entire cardiovascular system.
3. Due to its balanced mineral composition, alligator pear supports the activity of the body and the health of the nervous system during weight loss.
4. A large portion of fat-soluble vitamins improves the general condition of hair, nails and solves many skin problems. For this reason, the avocado diet is especially popular among women.

However, avocados should be consumed with caution. This product is contraindicated for pregnant women and children under 3 years of age due to the high risk of an allergic reaction.

Avocados can also be harmful to people with various pathologies of the pancreas and impaired stomach function. When you first get acquainted with an exotic fruit, you should limit yourself to a small piece of pulp, and then carefully monitor the general reaction of the body for 24-48 hours. In the absence of contraindications and allergies, the maximum portion of the product per day is 1 ripe medium-sized fruit.

Important! If you have any problems with fat metabolism, you should reduce your consumption to 0.5-1 avocado per week.

Reviews and results of losing weight

Evgenia Yaroshenko, 36 years old

I was on a diet for the first time. I chose exactly this one on the advice of a friend and was convinced that she was telling the truth: I really don’t want to eat, and the kilograms are steadily falling off. I very often drank smoothies with basil; avocado pulp went well with it. Sometimes I supplemented smoothies with fruit juices. In a week I managed to become 4.6 kg lighter. I think that before the summer season I will repeat this weight loss again.

Diana Bogatyreva, 23 years old

I was losing weight on the Kremlin diet and noticed that in the food table the avocado fruit is listed as a fruit with a small index, although it is very filling and even fatty. During the Kremlin diet, I leaned on it. And this time I decided to try a mono-diet. And my choice paid off! Yes, its price is not the smallest, but compared to the fact that I did not have to suffer from hunger, as in all the weight loss courses that I tried before, this is only a small drawback with big advantages. In 3 days I lost weight from 68 kg to 65 - this can be seen with the naked eye.

Zinaida Tereshok, 41 years old

I eat little fruits and vegetables on normal days, but I understand that they are very beneficial for health. It is because of this that I started using fasting days; besides, getting in shape is always a good idea. When I first tried avocado pulp, I didn’t appreciate its taste, but I quickly got used to it and now I eat it with great pleasure. In 2-3 fasting days, I lose 7-8 cm in the waist and 5 cm in the hips. My stomach stops sticking out forward, which makes me very happy.

PP avocado smoothie

The ideal breakfast on a healthy diet is an avocado smoothie. This breakfast is prepared in a matter of minutes, but contains maximum benefits. Another plus of this breakfast is that it fills you up perfectly!

Ingredients:

• 1 avocado. We take a ripe fruit and clean it.
• 1 banana.
• two handfuls of fresh spinach.
• 2 cups of water.
• 1 tablespoon honey.

Step by step recipe:

1. Combine all the ingredients in a blender and breakfast is ready!

Sandwich with avocado and cheese from Pelageya

Even celebrities include avocado sandwiches in their healthy diet. You can safely include this simple recipe from Pelageya in your menu and pamper yourself and your loved ones.

Whole grain bread + cream cheese + avocado + lemon juice + spices + red fish.

The recipe itself is very simple. First, prepare the avocado pate - mash the fruit with a fork, add a little lemon juice and spices. Then brown the bread a little on a grill pan. Spread a layer of cream cheese on the bread, then a layer of avocado cream and place red fish on top. Let's pepper it.

How to choose a ripe avocado in a store

A fully ripened fruit is soft to the touch, and the peel is easily pressed when pressed. It is better to take avocados with uniform color and intact skin. When shaking, you should feel the bone shaking inside the fruit. You can also lightly press the area near the cutting - the juice will flow out from there.

Since avocados are transported unripe (so as not to spoil during transportation), it is almost impossible to find a 100% ripe fruit on the store counter. You can bring it to the required state at home. To do this you need:

• Take a paper bag and place an avocado in it, and place a ripe apple or banana next to it. These fruits emit ethylene - a gas that is absolutely safe for human health, but allows you to speed up the ripening process of fruits that are located next to them.
• Wrap the avocado in foil and place in an oven preheated to 200 degrees for 7-10 minutes.
• Place the avocado in a fireproof container, cover with a lid and microwave for 30 seconds.

The techniques described above will make the avocado pulp tender and maximize its taste.

Beneficial properties of the famous fruit

The avocado itself is a fast-growing tree. It is called evergreen because it does not change its color throughout all seasons. The shape of the fruit of the plant resembles a pear and its color is green.

Actually, largely thanks to this, the British call it “alligator pear.” Nutritionists from the UK have long been proclaiming the fruit as an effective means of losing weight. There is only one large seed inside the fruit, which can be easily removed from there.

How can you lose weight on avocado, if it is considered a very high-calorie and fatty product? - you ask. But there is no absurdity here. The fruit contains exclusively monounsaturated fatty acids, which are known for their ability to reduce total cholesterol levels. And what seemed at first glance to be a fatty product, in fact turns out to be one of the tools in the arsenal of a losing weight person.

The beneficial properties for losing kilos are not limited to the above acids. Despite the fact that I have been eating alligator pear for quite a long time, not all of its properties, as it turned out, were familiar to me. Also includes:

• Cellulose. The most powerful servant in the service of a losing weight person. She is famous for her ability to remove toxins and cleanse the body.
• Carnitine. Causes fats to be converted into energy. To some extent, it is produced by the body independently.
• Vitamin E. Probably the most famous antioxidant known. Thanks to it, our body is protected from the effects of free radicals. Its absence can lead to disruption of the entire DNA chain.
• Insulin. It is known that a lack of this substance can lead to obesity and other health problems. Insulin burns glucose and at the same time is a valuable catabolic (destroyer of weak muscle fibers) and anabolic (promotes muscle growth) at the same time.
• Glutathione. Promotes longevity and prevents premature aging.

Good to know for athletes : Avocados contain so-called folic acid. It helps in building muscle mass and burning fat.

Nutritionists' opinions on weight loss

The scientific world, together with nutritionists, has long been studying the beneficial properties of this unusual fruit. The final result of the research was the conclusion about the real property of avocados to burn fat, especially in the abdominal area. Therefore, this fruit really helps to lose extra pounds, and its effectiveness is no worse than eating bran for weight loss.

Dishes made from “alligator” pear should be consumed instead of desserts and flour foods. Unlike these products that are unnecessary for the body, this fruit will fill you with energy and bring only benefits.

If you eat this fruit along with fast food, cakes and cookies, then on the contrary it will contribute to the deposition of fat on the sides and stomach.

Simple recipes

The fruit is useful not only when following a diet, it is often consumed by vegetarians due to its nutritional value, replenishing the body's reserves with vitamins and microelements. We present a very tasty and simple recipe for making spaghetti.

Ingredients:

• 300 g Italian spaghetti;
• 1 ripe avocado;
• half lemon juice;
• a couple of tablespoons of olive oil;
• garlic clove;
• 10 pcs Cherry tomatoes;
• grated hard cheese;
• salt, favorite seasonings.

Cooking method:

1. Boil spaghetti in salted water for about 10-15 minutes. Rinse under running water and place in a sieve.
2. Remove the pit from the fruit and peel off the hard skin.
3. Cut the juicy pulp into small cubes and beat in a blender along with garlic, lemon juice and olive oil until a homogeneous paste forms.
4. Add salt and seasonings to the mixture.
5. Mix boiled spaghetti with avocado sauce.

Before serving the dish, sprinkle with grated cheese; Parmesan is best. Slice and garnish the pasta with cherry tomatoes.

Diet salad

Avocado salad is a real culinary temptation. When combined with light tuna, the fruit gives off a new flavor profile without harming your figure.

Avocado consists of fats that are easily digestible, does not contain a drop of cholesterol and contains almost no sugar.

Ingredients:

• 2 pcs ripe soft avocado;
• a jar of tuna in its own juice;
• lemon;
• white spicy onion;
• tomato;
• olive oil;
• salt, pepper, seasonings.

Cooking method:

1. Cut the fruit into two parts, remove the pit and scoop out the green pulp with a spoon. Pour lemon juice generously over the fruit to prevent it from darkening in the salad.
2. Pour the liquid from the fish jar and place the tuna fillets on a plate. Cut the white onion into small cubes and add it to the tuna. Salt and pepper.
3. Drizzle olive oil over fish mixture.
4. Place fish salad in avocado and garnish with ladles of tomatoes and fresh herbs.

Soup recipe

Avocado soup is a rarity on the menu, but if you diet on this fruit, you can diversify your diet with this hot dish.

Ingredients:

• 4 pieces avocado;
• 2 cups chicken broth;
• a glass of heavy cream;
• lemon juice;
• fresh cucumber;
• crackers;
• sunflower oil;
• salt, pepper.

Scientists boldly suggest that avocado can easily replace a person’s entire meal, since it contains a huge amount of useful substances.

Step-by-step cooking recipe:

1. Grind the pulp of the peeled fruit in a blender.
2. Pour cream, chicken broth into the avocado sauce and mix everything gently until smooth.
3. Pour into a saucepan, place over low heat and squeeze out lemon juice. Cook until a homogeneous mass is formed, without bringing to a boil.
4. Pour a slice of cucumber into a serving bowl with soup and add a handful of crackers.

Fat burning cocktail

This green fruit-based cocktail will help you replenish your diet with vitamins in no time.

Ingredients:

• avocado;
• several ice cubes;
• a glass of milk;
• 5 tablespoons of honey.

Detailed cooking method:

1. Peel and pit the fruit, cut into cubes and blend in a blender with honey, ice and milk.
2. Serve in serving glasses.

In terms of their energy value, these fruits are superior to both meat and eggs.

Sandwich with avocado and cheese

A quick and easy recipe for making avocado sandwiches is to use cheese. But not every cheese can be included in your diet during a diet. During a diet, low-calorie cream and curd cheeses are best. Here's what you can include in your diet:

• low-fat Philadelphia cheese. This variety can be safely included in the diet due to its low calorie content.
• Ricotta cheese. A very delicate cheese that goes perfectly with equally delicate avocado.
• Chees Feta. If you want something salty, you can safely make sandwiches with feta cheese. It can also be replaced with regular cheese.
• cottage cheese. An excellent dietary product for those losing weight.

You can come up with your own versions of dishes with different cheeses. First, spread the bread with any cream cheese or butter, and then add either avocado slices or avocado mousse. Be sure to add your favorite vegetables and herbs.

PP sandwiches with avocado and red fish

If you are on a diet, then red fish is probably present in your diet. If you add avocado to this fish, you get excellent sandwiches. Many people are interested in which red fish is best to include in their diet. Salmon or trout - which is better? If we talk about calorie content, trout contains much less calories and fat than salmon. 100 grams of trout have only 153 calories, while salmon has about 220. So if you are counting calories, it is better to give preference to trout. If you’re just on a diet and you don’t have a goal to lose extra pounds, then you can take salmon. In any case, no matter what fish you choose, it is better to give preference to lightly salted fish so that there is no fluid retention in the body.

• whole grain bread + ripe avocado + spices + salmon or trout + dill.

We will prepare delicious sandwiches on whole grain bread. Cut the avocado into pieces, mash with a fork and add your favorite spices. We will use this spread instead of butter, which is very high in calories! Spread avocado on bread, put red fish on top, wrap it in a roll and decorate with a small sprig of dill. Delicious avocado sandwiches are ready!

Sandwiches with avocado and tomatoes

If you decide to make a very simple recipe for a sandwich with tomatoes, then this option is suitable for you:

whole grain bread + avocado slices + tomato slices + a little olive oil + spices. Place avocado on bread, then tomatoes, sprinkle a little oil on top and add spices.

whole grain bread + avocado + sun-dried tomatoes. It is worth remembering that sun-dried tomatoes contain a decent amount of calories, so you do not need to use additional vegetable oil for this recipe. It would be a good idea to even remove the sun-dried tomatoes and place them on a paper napkin so that it absorbs excess oil. Spread the avocado, mashed with a fork, onto the bread, add salt and pepper and lay out the sun-dried tomatoes.

Chemical composition

Avocado is the most nutritious fruit of all plant foods, with the exception of coconut. Calorie content per 100 g is approximately 160 kcal [3]. The energy ratio B: F: U is 5%: 90%: 5% [3].

This product is unique in composition: it contains unsaturated fatty acids, many vitamins, minerals, fiber, antioxidants (lutein), beta-sitosterol, which are beneficial for the human body.

Nutritional value of avocado pulp per 100 g [3]:

• proteins – 2 g;
• carbohydrates – 1.8 g;
• fats – 14.7 g, of which 2.1 g are saturated lipids, 9.8 g are monounsaturated, 1.8 g are polyunsaturated;
• water – 73.2 g.

Table No. 1 “Chemical composition of avocados”

Avocado and egg sandwich

This sandwich will be an excellent breakfast if you are on a proper diet or diet. To prepare this sandwich we will use whole grain bread, you can also knit a whole grain bun.

• whole grain bread + cottage cheese + greens + avocado slices + fried egg + spices. Spread cottage cheese on whole grain bread, sprinkle with herbs and place avocado slices, and a fried egg on top. Since the sandwich is dietary, fry the egg in a non-stick frying pan without vegetable oil.
• whole grain bun + low-fat cream cheese + avocado + boiled egg + cucumber + greens. You can always take this avocado and egg sandwich with you and make it a snack. We cut the whole grain bun into two parts, grease one part with cream cheese, lay out slices of avocado, cucumber, slices of boiled egg on top, sprinkle with herbs and cover with the second part of the bun.
• bread + avocado + boiled egg + natural yogurt + spices. In a blender, mix the egg with avocado and natural yogurt, beat, add spices and spread on bread.

Recipes for dietary PP burgers