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Do you also like to eat avocados?
If you like, today's article must take a good look at it.
A few days ago I shared a study with you: looking at people who are thin, have a bunch of meat on their stomachs, go the earliest...
Centripetal obesity is indeed very harmful, and the culprit is actually the fat that accumulates near your internal organs.
Increased abdominal fat is an important marker of obesity-related metabolic dysfunction.
So what to do? How can we quickly reduce visceral fat?
The other day we shared a study that found that stearic acid can help you reduce visceral fat.
Recently, this new study from the University of Illinois of Illinois found that eating an avocado a day can redistribute your belly fat.
Let's take a look!
<h1 class="pgc-h-center-line" data-track="35" > controlled study: the relationship between avocado and abdominal fat</h1>
On September 7, the University of Illinois at Urbana-Champaign published a new study in the journal The Journal of Nutrition.
Studies have found that eating one avocado a day can help women redistribute belly fat.
Everyone knows that avocado is a superfood, rich in nutrients, and can also improve the body's metabolic health and help lose weight.
However, the effects of daily consumption of avocados on adipose tissue distribution and associated insulin resistance, insulin sensitivity, and pancreatic β cell function are unclear.
So, researchers at the University of Illinois designed such a randomized, double-blind controlled trial to assess the effects of daily consumption of avocados on abdominal obesity and blood sugar measurements in overweight or obese adults.
The researchers recruited 105 subjects between the ages of 25 and 45 (61% were female) with a BMI of ≥ 25 kg/m2 for the experiment.
All subjects were randomly assigned to the intervention group (N = 53) and control group (N = 52), respectively.
The intervention group added 1 fresh Hass Avocado (a variety of avocados) to their daily diet; 175 g of avocados to the male diet, 140 g for women; one avocado provided 80 calories).
Subjects in the control group received an equal-calorie meal matched to the composition of a macronutrient, and the intervention group contained nearly the same ingredients and similar calories, but did not contain avocados.
Subsequently, a 12-week dietary intervention was conducted to analyze the effects of daily avocado consumption on abdominal obesity, insulin resistance and oral glucose tolerance in overweight or obese young and middle-aged people.
During the experiment, the researchers monitored and recorded the subjects' diets.
At the end of the 12 weeks of the dietary intervention, the researchers measured the subjects' abdominal fat and their glucose tolerance (a metabolic indicator and marker of diabetes).
The results found that female participants who ate avocados every day in their diets had a significant reduction in visceral VAT and abdominal fat SAT, and the ratio of visceral fat to subcutaneous fat vs decreased.
This means that avocados can indeed alter the fat distribution in women's internal organs.
→ girls work better
And sex-based analysis showed that the vs. ratio decreased even more among women in the treatment group.
Among female subjects, VAT (visceral fat) was greatly reduced (1.6 ± 89.8 g (control) versus –32.9 ± 81.6 g (treatment group)), vs ratio (VAT/SAAT, ratio of visceral fat to subcutaneous abdominal fat) decreased, 0.01 ± 0.05 (control) versus –0.01 ± 0.03 (treatment), P = 0.001, respectively.
In men, there was no significant difference in changes in abdominal obesity or blood glucose outcomes between the two groups.
In addition, consuming 1 fresh Hass avocado per day changed the distribution of abdominal obesity in women, but did not promote improvements in peripheral insulin sensitivity or β cell function in overweight and obese adults.
Given that these benefits were not observed in men, the researchers believe that the robustness of the experimental therapeutic effects is limited, and additional experimental studies are needed to further demonstrate the effect of daily consumption of avocados on fat distribution.
In addition, studies have found that people who regularly eat avocado have lower abdominal obesity rates compared with those who do not eat avocados in their diets.
One large prospective study observed an increase in VAT, SAAT, and VS ratios of 3%, 4%, and 3% per year, respectively, associated with an increased risk of diagnosing diabetes in adults with higher BMI.
<h1 class="pgc-h-center-line" data-track="157" >Why can avocados help you lose weight? </h1>
These characteristics of avocados all help to reduce the accumulation of abdominal fat.
→ rich in monounsaturated fatty acids, which improve insulin sensitivity
Avocados are rich in dietary fiber and polyunsaturated fatty acids, both of which are good for metabolic health.
A fresh Haas avocado (approx. 136 g) containing approximately 13 g of MUFA monounsaturated fatty acids, 10 g of fiber, carotenoids and other bioactive ingredients.
Studies have found that monounsaturated fats in the diet can improve insulin sensitivity and improve blood sugar control.
In 2007, a study in the journal Diabetes Care found that a diet rich in monounsaturated fats may actually prevent fat distribution around the body's abdomen by down-regulating the expression of certain fat genes.
→ the super fullness of avocados
In addition, avocado can produce a strong feeling of fullness, suppress appetite, make it easy for you to eat less, and help reduce belly fat.
A study by Pennsylvania State University found that people who consumed 40 grams (about 3 tablespoons) of high oleic acid oil per day had a 1.6 percent reduction in belly fat over a 4-week period compared to those who consumed the flax/safflower blend.
Another study found that people who ate avocados for breakfast had the strongest feeling of fullness and were more conducive to weight loss than a high-carb diet.
In the high-carbon and low-fat group, ghrelin dropped sharply after eating for one hour, and the entire avocado group, after eating for 2 hours, ghrelin reached its lowest level, and returned to the original level after 6 hours.
Of course, we need more research to support these theories.
→ Avocado is rich in magnesium, potassium and B vitamins
Avocados are rich in nutrients, not just fat, magnesium can help us stabilize our mood and reduce our appetite.
Potassium and B vitamins are very important for our metabolic capacity, and small partners who lose weight can eat more appropriately.
<h1 class="pgc-h-center-line" data-track="159" > key skinny dragon said</h1>
It was an unexpected discovery that avocados had this effect.
This superfood has many real benefits and contains a variety of vitamins and minerals.
Previous studies have found that avocado B protein contained in avocados may also help target the treatment of leukemia.
The feeling of fullness is super strong, which can easily help you suppress your appetite and control your weight.
Students who lose weight can eat more avocados and reduce the intake of other junk foods.
Follow @Skinny Dragon Health and teach you how to eat lean yourself healthily and eat healthy.
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