Avocado toast diet- A quick and easy weight loss meal plan
Avocados are rich in monounsaturated fat and beta-sitosterol which lower bad LDL cholesterol. They can reduce an amino acid that can hinder blood flow. Avocados are packed with magnesium, which reduces muscle fatigue and 60% more potassium than bananas.
Please check with your medical professional if you have any underlying health conditions before going on any diets.
A few do's and don'ts
Do's
1) Do drink 8 to 10 glasses of water throughout the day. Start drinking water from the morning so that you are well hydrated through the day.
You can have 2 to 3 cups of green tea during the day. If you prefer
black tea with milk, limit it to 3 cups with less milk in it.
2) Do try to stick to the plan. If you fall off the diet, don't despair and continue with the rest of the plan or restart the 3 day plan. Since it's only for 3 days, it's easier to keep your cravings at bay.
3)
Do walk at least a few minutes every hour during the day to keep your
metabolism humming. Reduce your sedentary time. If you are taking calls
for work, try to walk around while you're on the phone.
4) Do light exercise such as walking or gentle yoga for about 30 to 40 minutes. You can do any intense exercise when you're off the plan since higher intensity of exercise might increase your hunger pangs. A light activity is recommended though.
5) Do get your daily 8 hours of sleep. Sleep is vital for harmonizing and balancing your body and will aid in your weight loss.
Don'ts
1)
After the 5 days are over, check your weight and see if you have lost
any weight. If you have not lost weight, try to reduce the snacks or
increase the exercise and do the same plan again. Continue with the
gentle pace of exercise but increase the time to 45 minutes or an hour.
2) Although this is just a 5 day plan, try to maintain a similar healthy lifestyle focused on increased servings of fruits and vegetables. Do read up about the benefits of eating more natural foods.
3)
Don't be discouraged and remember that weight loss takes time. You have
taken the first step in the right direction and you'll get there!
4-day Avocado toast plan
Day-1
Breakfast- 2 whole grain toast with 1/2 avocado and 1 boiled egg
Lunch- Chicken breast salad with green vegetables
Dinner- Tuna wrap with a side portion of green salad
Snack 1- 50g mixed nuts
Snack 2- 1 fruit (1 cup berries, 1 medium banana or 1 apple)
Day- 2
Breakfast- 2 whole grain toast with guacamole
Lunch-1 cup brown rice with grilled veggies (zucchini, aubergine, capsicum)
Dinner- Chicken wrap with a side portion of green salad
Snack 1- 1 small square dark chocolate
Snack 2- 1 fruit (1 cup berries, 1 medium banana or 1 apple)
Day-3
Breakfast- 2 whole grain toast with 1/2 avocado and 1 boiled egg
Lunch- Chicken breast salad with green vegetables
Dinner- Tuna wrap with a side portion of green salad
Snack 1- 50g mixed nuts
Snack 2- 1 fruit (1 cup berries, 1 medium banana or 1 apple)
Day-4
Breakfast- 2 whole grain toast with guacamole
Lunch-1 cup brown rice with grilled veggies (zucchini, aubergine, capsicum)
Dinner- Chicken wrap with a side portion of green salad
Snack 1- 1 small square dark chocolate
Snack 2- 1 fruit (1 cup berries, 1 medium banana or 1 apple)
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