El avocado It has always been considered a product poorly suited for dieting. The reason is that it acts as a relatively simple food. caloric in relation to other fruits. Indeed, it contains hardly any water and is rich in essential oils that increase the Energy supplyHowever, recent studies have shown that avocados contain healthy fats that help regulate cholesterol levels and protect the cardiovascular system.
While it is true that avocado should be consumed with moderationThis fruit is rich in monounsaturated fats, which increases the feeling of satiety. This is more durable, which allows you not to be hungry between meals. The fibers and proteins The compounds contained in this fruit accentuate this satiating effect and help to suppress hunger for longer, which is very useful in a Diet to lose weight.
Therefore, to get lose weight Thanks to the avocado, it's recommended to consume this fruit during the first part of the day to burn the calories and energy it provides. It's worth noting that more than two-thirds of the Calories The body uses the nutrients from avocados as a source of EnergyTherefore, it is a very interesting food for active people or those who practice sport regularly.
Avocado properties for weight loss
The avocado, despite its reputation as a fatty food, can be part of a light feeding and balanced if the quantity is controlled. Its nutritional profile combines monounsaturated fatsVitamins and minerals that promote health and weight control:
- Monounsaturated fats (mainly omega 9): help reduce LDL cholesterol (bad) already maintain or increase HDL (good), which protects against cardiovascular diseases.
- Notable content of Vitamin E y glutathione, powerful antioxidants necessary for the proper functioning of heart and the immune system.
- High contribution of potassium, a mineral that helps regulate blood pressure, very interesting for people with hypertension.
- Contribution of fiberwhich improves intestinal transit, reduces the digestive stress and helps to keep blood glucose levels stable, a key factor in controlling appetite.
Although the avocado is a food energeticIts combination of good fats, fiber, and micronutrients makes it an ally for a healthy dietIntegrate it strategically, for example in a breakfast A light meal can improve the feeling of satiety and make it easier to reduce other foods that are much more caloric and less interesting nutritionally.
Why does tuna go so well with avocado?
El canned tuna in water It mainly contributes proteins of high biological valuenecessary to preserve the Muscle mass while losing fat. This protein, combined with the monounsaturated fats in avocado, creates a very filling dish, suitable for a low calorie diet.
In addition, tuna is notable for its content of Vitamin B3beneficial for the circulatory system and useful for helping to lower cholesterol. Some products have a high sodium content, so in case of hypertension It is advisable to choose natural tuna versions low in sodium.
The avocado stuffed with tuna, therefore, brings together in a single preparation healthy fatsIt contains quality protein, fiber, and antioxidant vitamins, making it an excellent choice for those looking for a light plate, complete and very easy to prepare.
Avocado stuffed with tuna: a step-by-step slimming recipe
Esta slimming recipe based on avocado is perfect because it combines two sources of protein that are indicated for sports. In this way calories are used to give Energy. To make this recipe you need 2 ripe avocados, an egg, 2 cans of tuna without oil, lettuce, a lemon, light mayonnaise, salt and pepper.
The first thing to do is cook the egg In a saucepan with a little water, cook until firm. During this time, wash the lettuce and chop it into small pieces for the avocado filling. Then, cut the avocado horizontally and remove the pit. Scoop out the flesh. pulpIt is mashed and mixed with the lettuce to obtain a creamy and rich base. fiber.
When the egg is hard-boiled, it is removed from the pan, cooled, peeled, and chopped to be mixed with the filling. This contribution of proteins It increases satiety and turns the recipe into a very complete dish for a light lunch or dinner.
For the avocado To prevent it from turning black, it is advisable to add a little lemon juice, the content of which in Vitamin C It also provides an antioxidant effect. Then the tuna is flaked and mixed with the filling. It is salted, peppered, and a little bit of... Mayonnaise light and blends well to achieve a creamy, yet light texture fat added.
Then simply place the filling in the avocado halves to enjoy a delicious dish. low calorieThe instructions are designed to prepare 2 servings (two avocados, i.e., 4 halves), but can be adapted. adjust the quantities depending on the number of diners or individual caloric needs.
Tips for an even lighter and healthier version
- Plate stabilityCut a little off the bottom of each avocado half so that it is more stable on your plate and easier to serve and present.
- ConservationThe filling keeps fresh in the refrigerator, in an airtight container, for several days. The avocado halves also keep, although they may darken slightly around the edges.
- Protein variationsInstead of tuna, you can also use chicken, ham o salmon chopped stew to make a breakfast or lunch keto quick, while maintaining the same preparation method.
- More vegetablesSmall dice can be added tomato y onion to increase the volume of the filling without hardly increasing the calories, while providing more fiber and antioxidants.
Although this recipe includes light mayonnaise, it is possible to reduce the amounts even further. Calories using a very small amount or partially replacing it with natural yogurt skimmed, maintaining a creamy texture but with a lower fat content.
Benefits of plant-based ingredients in filling
The use of tomato, onion y lettuce The filling greatly enriches the recipe:
- The tomato is very nutritive and with low energy content. It is rich in B vitamins, vitamin C and A, and minerals such as potassiumphosphorus and magnesium, as well as in Antioxidants and fiber. Its content in lycopene It helps prevent certain types of cancer, lowers cholesterol levels, and protects against cardiovascular disease.
- Onions and lettuce provide more fiber, water and antioxidant compounds, helping to regulate intestinal transit and increase the feeling of satiety with very few calories.
By combining avocado, tuna, and fresh vegetables, you get a quick and easy recipe Easy to prepare, ideal for the warmer months or for any time you're looking for a light plate that fits within a healthy diet. The key to making this preparation helpful is thin It's about controlling the amounts of avocado and mayonnaise, and accompanying it with an exercise routine and a balanced daily menu.
This avocado stuffed with tuna thus becomes a very practical option to eat better without sacrificing flavor, using satiating foods, rich in nutrients and perfectly compatible with a plan to lose weight gradually and healthily.