This is a diet designed especially for all those people who need lose those extra pounds that are so bothersome. It is a very simple regimen to follow and is based on the intake of avocado and tomatoIf you do it strictly, it can help you lose around 1,5 kg in 5 days, as long as it is accompanied by healthy habits and portion control.
If you are determined to put this dietary regime into practice you will have to have a adequate state of health, drink as much as possible water possible daily, flavor all infusions with sweetener and minimally season meals with salt, olive oil y balsamic vinegarYou must repeat the menu detailed below every day that you carry out the plan, prioritizing light physical activity and restful sleep.
Daily menu
Breakfast: 1 infusion of your choice and 1 low-fat yogurt or 2 small fruits.
Lunch: avocado and tomato. You can eat as much avocado and tomato as you like.
Snack: 1 infusion of your choice and 2 gluten-free toasts spread with light jam or light white cheese.
Price: 70g of tuna in brine or pork, avocado, and tomato. You can eat as much avocado and tomato as you like.
Avocado is energy dense: it provides around 140-160 kcal per 100 g. For its satiety and fat quality it is advisable to adjust the portion: as a practical guide, many people benefit from 1/4 to 1/2 avocado per shot, modulating according to expenditure and objectives. Avoid adding others extra fats in the same meal if you already include avocado.
It combines what avocado does not provide in quantity: lean protein (legumes, hummus on toast, lean meats, fish, tuna) and quality carbohydrates (whole wheat bread, baked potato, brown rice). With tomato they make an outstanding tandem; lycopenes from tomatoes are better absorbed together with a source of heart-healthy fat such as avocado or olive oil.
Reference institutions emphasize that what matters most is the type of fat that its total elimination: prioritizes unsaturated (avocado, olive oil, nuts) and limits saturated and transIn weight loss plans, avocado helps because of its satiating power and low glycemic impact.
Choose pieces in your point of maturity (they yield slightly to the touch). Open and consume close to serving time: the pulp oxidizes easily. A few drops of lemon They delay browning, but do not prevent it completely. The tomato loses flavor in the refrigerator: best at room temperature.
In balanced diets, a useful reference is 50-60 g per serving of avocado (approx. half a small fruit) and consume it 2-3 times/weekIf you take it daily, reduce other sources of fat in that meal and adjust quantities to your appetite and activity.
Due to its palatability, some people may benefit from not eating it for weight loss. include it every day to avoid eating more without realizing it. Personalize with the help of a Experience if you have specific goals.
Precautions and contraindications
Most can enjoy it, but if you have latex allergy There may be cross-reactivity; consult. renal disease advanced, its high potassium requires control. If you suffer from digestive discomfort, moderate due to its fiber. In the event of any pathology, look for advisory.
Environmental impact and responsible consumption
The avocado has high Water footprint and often comes from long distances, which increases the carbon footprint. It is not essential on a daily basis: balance your consumption with foods of proximity typical of the Mediterranean pattern.
Avocado and tomato salad with basil
Ingredients (4 servings): 4 large ripe tomatoes, 2-3 ripe avocados, leaves of basil, extra virgin olive oil, salt, and lemon juice.
Preparation: Wash and dry the tomatoes, dice or slice them, and place them in the dish. Mix 3-4 tablespoons of oil with the juice of half a lemon and a pinch of salt. Open the avocados, remove the pit, slice, and arrange them around the bowl. Chop some of the basil over the center. seasoning and garnish with whole leaves. You can serve in individual bowls; add mozzarella or burrata if you want a single dish.
More ideas and two quick recipes
- Breakfasts: Whole-wheat toast with avocado and tomato, or with egg; green smoothie with avocado, spinach, and chia.
- Dishes: Add to legumes or cereals; zucchini spaghetti with avocado cream; sushi and maki; crepes or wraps with vegetables.
- Sauces and dressings: vinaigrettes with avocado; pico de gallo with tomato, onion, cilantro and lime.
- Snacks and desserts: Rice cakes with avocado and tahini; vegan yogurt base; frozen fruit ice cream; raw vegan cake with cashews and lemon.
Avocado, cocoa and carob cream: Mash 1 ripe avocado with 1 tbsp of carob, 1 tbsp of cocoa, sweetener to taste, 1 tbsp of vegetable drink and cinnamonServe cold.
Guacamole with curry (without tomato): Smash 1 avocado with drops of lemon, 1 tsp umeboshi paste, diced onion, curry and pepper. Blend until creamy.
Avocado and tomato work as nutritional couple Excellent for losing weight with pleasure and without hunger: adjust portions, combine with lean protein, take advantage of your fiber And take care of the rest of the day's fats; this way, you'll achieve a tasty, sustainable, and effective plan.