For those who want to lose weight without starvation, as well as easy to build muscle, we recommend trying avocado smoothie. This cocktail is enriched with vitamins, minerals, proteins, useful fats, and fiber.
How to lose weight and build muscle?
If you have a dual goal: to lose weight and build muscle, you need to follow a certain diet and exercise.
- First of all, the diet should contain high-quality vegetables and proteins. We should not forget about healthy fats. These fats speed up metabolism and burn calories.
- Second, it is necessary to regularly do moderate-intensity exercise twice or thrice a week, changing or combining strength training with cardio exercise.
In this mode, you will be able to achieve a double goal, and you will be healthy, energetic, and in a good mood.
Avocado
Over the past few decades, diets aimed at weight loss have tended to contain low-calorie, low-fat foods. But in recent years we have realized the role and benefits of healthy fats.
In fact, they start the metabolism in such a way that the body burns more energy.
However, it should be noted that this is possible only if you consume natural, unprocessed fats, for example, extra virgin coconut oil, nuts, seeds, and avocados.
Avocados are characterized by high levels of vitamins, minerals, fiber, and protein.
Protein is something that helps keep the body in shape without harming health.
Benefits of avocado smoothie
To lose weight and build muscle in a way that is not harmful to health, you need to eat more:
- Green leafy vegetables: celery, arugula, spinach, lettuce, beet leaves, etc.
- High-quality proteins
- Useful fats
From all these foods you can make green smoothies, which has become very popular.
These cocktails are a comfortable, nutritious, and delicious breakfast or snack because they contain a variety of natural ingredients.
Avocado smoothie
Ingredients:
- 1 ripe avocado of medium size
- green leaves
- 1 fruit (ripe banana, pear, apple, pineapple)
- 1 glass of water or vegetable milk (rice, oat, wheat, or almond)
- you can sweeten the cocktail with a little stevia, honey, or unrefined sugar.
Also, you can add various useful ingredients for weight loss and muscle building, for example:
- chia seeds
- prunes
- poppy
- hemp seed protein
- pea protein
- first extracted coconut oil
Cooking:
- Peel the avocado and grate it in a blender with the greens, fruit, and liquid of your choice.
- Mix everything well, at least for a minute or two, until the smoothie becomes a homogeneous mass without clots.
- The consistency should be as thick as sour cream, so you can add more liquid if desired to make the cocktail easier to drink.
- Although fruits give a natural sweetness, you can also sweeten smoothies, but in no case do not use white sugar.
When to drink it?
You can drink the smoothie every day for a month if you want to feel the effect.
Choose the best time of day for yourself:
- In the morning before breakfast without eating any other food. But if you’re not full, eat something solid in 30 minutes.
- Snack. This is the best option for people who like to eat something before dinner. This way you will not be too hungry for lunch, because the smoothies saturate the body well.
- An hour before the start of the exercises. It charges with energy. The cocktail is easily digested, so it will not harm the body.
- After training, within 30 minutes after exercise. This is the most effective time to build muscle.
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