The fight against abdominal fat usually begins with cuts in food and long exercise sessions, especially aerobic. However, some studies show that certain dietary choices can play as important as training, helping to reduce the most resistant fat of the body, as an example this fruit much produced in the Algarve.
According to an investigation published in the Journal of Nutrition, cited by the Brazilian site specializing in Lifestyle and Health My Life, the daily consumption of a specific fruit can contribute to the reduction of visceral fat, the one that accumulates in the belly zone and is associated with a higher risk of metabolic diseases. And it is not strawberries or watermelon, but a avocado, a very produced and consumed fruit in the Algarve.
The study, which was conducted in 2021, accompanied 105 people with overweight or obesity, divided into two groups. One of them received avocado daily meals, while the other followed a diet without the fruit. After 12 weeks, the group that included feeding avocado showed a significant reduction in abdominal fat levels.
What explains this effect
According to nutritionist Eleonora Galvão of the Nutrindo Ideal Institute, this result is related to the high presence of monounsaturated fatty acids in avocado. “They help reduce LDL cholesterol, known as bad cholesterol, and increase HDL, good cholesterol, which contributes to the prevention of fat accumulation in the abdominal region,” he said, cited by the same source.
In addition, the healthy avocado fat prolongs the feeling of satiety, delaying stomach emptying and helping to control appetite throughout the day. Its antioxidant properties fight oxidative cell stress, while soluble fibers help regulate blood glucose levels – factors that together favor abdominal fat loss.
How to include avocado in the diet
Consumption of this fruit widely produced in the Algarve can be adapted to different tastes and meals. Here are four simple and nutritious forms, given by the site:
- Guacamole: Knead the avocado and season with lemon, salt, purple onion, tomatoes and coriander. Suitable to accompany toast, wraps or as salad sauce;
- In the salad: Cut into cubes and add to salads with green leaves, quinoa and a source of protein, for more creaminess and satiety;
- In smoothies and beaten: Beat with banana, cocoa and vegetable drink for a creamy and nutritious beaten, can be a good option for breakfast or snack;
- Creative pastries: Mix with tuna, shredded chicken or boiled egg, creating nutrient rich pates to block on bread or tapioca.
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