Is avocado good for weight loss? Know more about avocado benefits for weight loss. Avocado is a tasty fruit that contains monounsaturated fats, which are the healthiest. Researchers are currently studying whether eating avocado can help people lose weight. Research is ongoing, but the results of previous studies suggest that eating avocados can help people control their weight.
Avocados are great for your health because they provide so many vitamins. In a 2000 calorie reference diet, the 201g equivalent of an avocado contains vitamin A (6% of the daily value, or DV), vitamin C (33% of DV), vitamin E (21% of DV), and vitamin K (53% of DV). Furthermore, they are rich in fiber (representing 54% of DV in 201 g), potassium, and copper. Avocado is very rich in fat. However, it does not only contain fat.
Most of the fat in avocado is oleic acid, that is, monounsaturated fat. Monounsaturated fats are known to reduce bad cholesterol levels in the blood, which reduces the risk of heart disease and stroke and provides nutrients to help develop and maintain cells in your body. Monounsaturated fats are present in products such as olive oil, canola oil, nuts, and seeds. Regardless of the benefits mentioned above, you should be aware that it is fat and, like all fats, contains 9 calories per gram.
Incorporate avocado into your diet, especially to replace unhealthy fats, and see if it helps increase your weight loss efforts!
Is Avocado Good For Weight Loss? 8 Avocado Benefits For Weight Loss
- Avocados can decrease fat in the belly.
Do some belly dancing! Make a little lunch! And put on avocado oil. Researchers say using avocado oil during cooking that is rich in monounsaturated and oleic fatty acids prevents the distribution of body fat around the abdomen by reducing the expression of certain fat genes. As well, the fatty acids can reduce abdominal fat, which can lower your risk of metabolic syndrome, name of a combination of negative markers for health associated with weight gain.
A recent Penn State study found that people who consumed 40 grams (about 3 tablespoons) of high oleic oils daily for four weeks reduced their abdominal fat by 1.6 percent compared to those who consumed a blend of flax and safflower, which is comparatively rich in polyunsaturated fats.
A tablespoon of mild, slightly nutty avocado oil is approximately 120 calories and 10 grams of monounsaturated fat, a nutritional profile almost identical to extra virgin olive oil. Avocado oil has a very high smoke point, so you can use it without the risk of creating free radicals that can harm your health.
- Avocados are good appetite suppressants.
Avocados can help increase satiety and reduce appetite. In a study by Loma Linda University, USA, participants were divided into three groups, without avocado, avocado included, and avocado added. Blood glucose, insulin levels, and appetite were measured before and at specific intervals. Participants in the inclusive avocado group reported increased satisfaction by 23% and reduced appetite by 28%.
And participants in the aggregate avocado group reported greater satisfaction by 26% and reduced appetite by 40%. Therefore, by adding avocado to your diet, you will not feel hungry frequently due to satiety. This will ultimately prevent the consumption of foods rich in sugar and salt.
A tablespoon of guacamole can be one of the most effective hunger crushers known to man. Nutrition Journal published a study that showed participants who ate half a fresh avocado with lunch reported a 40 percent decrease in the desire to eat for hours afterward. At just 60 calories, a two-tablespoon serving of guacamole (on top of eggs, salads, grilled meats, etc.) can provide the same satiety benefit with even more flavor.
- Avocados can help improve the overall quality of the diet.
Do you know that friend who is always slimmer, lighter, and healthier than you? What’s her Secret? It’s not money, no genes … just regular consumption of avocado. Nutrition Journal published the survey study, which found that eating half a medium-sized avocado daily was highly correlated with better overall diet quality and a 50 percent lower risk of metabolic syndrome.
People consuming avocado also consumed significantly more fruits and vegetables, and fiber and vitamin K, nutrients associated with weight loss, reported a lower body mass index and smaller waist circumference. Avocado is the entry medicine to a healthier and slimmer lifestyle.
- The avocado helps you absorb more nutrients.
Vegetables, low in calories, rich in vitamins, and full of important nutrients that can shrink the waist, are the best friend of a dieter. Still, the researchers say that you won’t get much benefit from a garden salad without adding a little fat. And when it comes to fat, the type found in avocados reigns supreme. In a study published in the journal Molecular Nutrition & Food Research, researchers fed participants salads covered in saturated, monounsaturated, and polyunsaturated fat-based dressings. They analyzed the absorption of fat-soluble carotenoids in the blood, compounds to combat associated diseases with better weight and fat loss.
The result? Vegetables covered in monounsaturated fat required the least amount, just 3 grams, to obtain the highest carotenoid absorption. In comparison, saturated fats and polyunsaturated fat dressings required the greatest amounts of fat (20 grams) to obtain the same benefit.
Another study in the Journal of Nutrition found that adding avocado to the salad allowed participants to absorb three to five times more carotenoids. Give your vegetables the best nutrient boost with a tablespoon of tasty guacamole, a few slices of fresh avocado, or a tablespoon of avocado oil-based vinaigrette. Those people who dress sideways don’t know what they are missing. But speaking of salad dressings, be sure to avoid the worst salad dressings!
- Avocado Can Lower ‘Bad’ Cholesterol Levels
Interestingly, avocados help lower bad cholesterol (LDL cholesterol) and plasma triglycerides. LDL cholesterol can deposit on the artery walls and cause strokes and heart attacks. Abnormally high plasma triglyceride levels can lead to atherosclerosis and lead your body to develop insulin resistance and diabetes. Avocados are rich in monounsaturated fatty acids (MUFA) and help reduce serum LDL cholesterol. A study published in the Journal of Clinical Lipidology confirms that eating avocado can help lower LDL cholesterol and serum triglycerides and improve good cholesterol levels (HDL cholesterol) in the blood.
The researchers now say it’s one avocado a day that can keep the doctor, and your cholesterol levels, at bay. A study in the American Heart Association Journal put 45 overweight people on one of three different diets to lower cholesterol for five weeks.
A diet was lower in fat, with 24 percent of total calories coming mainly from saturated fat, and did not include avocado. A second avocado-free diet was more moderate in fat, with 34 percent of total calories coming mainly from saturated fat. The third was equally moderate in fat, at 34 percent, but replaced some saturated fat with one whole Haas avocado per day.
The result? Low-density lipoprotein (LDL), the “bad” cholesterol, was 13.5 mg / dL lower among the avocado diet than in the low-fat group, enough to significantly reduce the risk of heart disease. The researchers attribute the results to avocado’s monounsaturated fat content (a type of heart-healthy fat molecule with an unsaturated carbon bond), which may play a role in lowering high cholesterol, a factor in resistance to insulin, excess weight, and obesity. So if you want, grab a spoon, a pinch of kosher salt or spices, and eat snacks.
- Avocado antioxidants neutralize free radicals that damage DNA
There is a war inside your body! Free radicals have launched an attack on mitochondria and are sabotaging their metabolism! Free radicals are destructive molecules of dishonest oxygen, natural by-products of metabolism, that trigger various chain reactions in the body that destroy cells and DNA, causing all kinds of health problems.
The antioxidants in fresh fruits and vegetables can help neutralize some free radicals but can’t reach mitochondria, the army’s base camp for free radicals. And that is a problem; When your mitochondria don’t work properly, your metabolism works less efficiently. Enter: avocado.
Avocados can also help reduce oxidative stress in the body. Oxidative stress occurs when the levels of harmful reactive oxygen species (ROS) increase due to normal cellular functions, environmental stress, poor eating habits, mental stress, illness, and exposure to UV rays. The antioxidants and oleic acid present in avocados help reduce oxidative stress and prevent DNA damage, reduce the risk of heart disease, kidney failure, inflammation-related obesity, and protect the proteins and lipids in your body from reactive oxygen species.
Avocado oil, seeds, and peel have also been found to have antioxidant properties that help maintain proper metabolism and cell function.
The researchers say the results coincide with low disease rates in Mediterranean countries where olive oil, nutritionally similar to avocado, is a staple in the diet. The study authors predict that avocado oil could eventually be called “the olive oil of the Americas.” So, pick a green fruit; It is good for your metabolism and helps you reduce weight.
- Avocados May Help Lower Your Risk Of Metabolic Syndrome
According to the Mayo Clinic, a large waist circumference is a clear sign that you may have metabolic syndrome. It is a name given to a group of health conditions like heart disease, stroke, and diabetes. Metabolic syndrome is directly related to leading a sedentary lifestyle and gaining weight. Hass avocados high in dietary fiber and MUFA can increase your intake of vegetables, fruits, healthy fats, and dietary fiber that will invariably increase the quality of your nutrition, reduce waist circumference, limit consumption of sugary foods, reduce the risk of metabolic syndrome and decrease weight.
Sure, avocado has all the right junk in all the right places, but fat isn’t the only thing fruit has to get. The avocado is rich in minerals, vitamins, and phytonutrients essential for healthy weight control, including 14 grams of satiating fiber and 66 percent (60 micrograms) of your daily need for vitamin K. This nutrient helps regulate the metabolism of sugar and insulin sensitivity.
A study in the journal Diabetes Care found that men and women whose vitamin K intake was among the top 25 percent of subjects had a 19 percent lower risk of developing diabetes over 10 years than those whose intake was among the lowest quarter. Leafy greens are an even richer source of the vitamin, so combine a creamy slice of avocado with your salad, and you’re sure to get your fill. Stabilizing blood sugar has never been so tasty.
- Avocados stimulate metabolism and resistance to exercise.
Pre-workout supplements claim to give you that extra boost you need to sweat a little more than usual. According to the researchers, eating avocado can provide the same energy boost, naturally. A study in the American Journal of Clinical Nutrition compared the effects of a three-week diet high in palmitic acid (saturated fat) with an equicaloric diet high in oleic acid (monounsaturated fat).
Subjects followed each diet for three weeks in a row, during which the researchers assessed physical activity and metabolic rate after eating. The results? During the high oleic acid diet, physical activity was 13.5 percent higher, and post-meal metabolism was 4.5 percent higher than palmitic stretching.
Fresh avocado or avocado oil for a clean energy boost that keeps your metabolism on fire, even after leaving the gym.
How to eat avocados to lose weight
Eating avocados produce many benefits, as we have seen. From a wide selection of vitamins to good fat content, it is impossible not to go to the supermarket to buy some. In addition to the nutritional value, avocados are excellent for weight loss. They are high in fiber and very low in carbohydrates, two attributes that also promote weight loss. Its ability to lower cholesterol, suppress appetite, and even reduce belly fat makes it a must-have option for crafting a diet plan.
A more beneficial aspect of avocados is that they can increase your metabolism and resistance to exercise. Studies show that avocados provide the same energy boost as pre-workout supplements. It provides you with exercise results in weight loss by burning calories and increasing your metabolism.
However, an avocado, which weighs 201 g, has 322 calories. Despite their incredible nutritional value, avocados are still high in calories, so you should consume them in moderation as part of a healthy, low-calorie diet. If you eat too much, you may end up gaining weight.
To take advantage of the characteristics of avocados, you need to know how to eat avocados to lose weight. There are some instructions that you can follow that will help you.
- Include avocado in your recipes
Avocados are incredibly delicious, and their creamy, rich texture and nutty flavor go with many types of foods. You can add them to salads and various recipes or eat them with a spoon.
Avocados can also help you decrease your appetite. Because avocado is high in fat, it can make you feel full longer, which means you won’t feel the need to eat something. Including avocado in your daily dishes can help you naturally eat fewer calories. You don’t have to eat a whole avocado to suppress your appetite, not even half an avocado. Studies show that people who eat a few slices of avocado or a tablespoon of guacamole feel more full.
Tip: The nutrients in the avocado can oxidize and turn brown shortly after fleshing it, so add lemon juice to slow down this process.
- Swap unhealthy ingredients in your food for avocado
Imagine your favorite recipes. Now imagine the ingredients that make you think twice before indulging in it. Now swap those bad ingredients for avocado. Researchers say exchanging less healthy oils for varieties like avocado oil rich in monounsaturated and oleic fatty acids can prevent metabolic problems that could compromise your weight loss and even your health.
But in addition to changing the oil, there are many ingredients you can take from recipes and include avocado instead, or reinvent a whole recipe and include avocado. Just let your imagination run wild and see what delights it takes you!
- Use avocado as a substitute for snacks.
When you’re at home watching a movie, reading a book, or listening to music, and you feel the urge to bite into something that will harm your diet plan, instead look at your eyes with the avocado. In addition to being delicious, it will make you feel satiated for longer.
Integrating avocado into your diet
- Eat avocado every day. For example, you can spread avocado on a sandwich instead of mayonnaise, add sliced avocado to a salad, incorporate avocado in a wrapper, or make guacamole. The amount of avocado you eat will depend on your calorie goals and preferences.
– Keep in mind that the average avocado has around 322 calories. Half of an avocado has 161 calories.
– You can consume the avocado at once or spread it throughout the day. For example, you could have ¼ of an avocado mixed in a breakfast smoothie and ¼ of an avocado puree mixed with sauce and enjoyed with vegetable slices.
- Use avocado instead of other fats. Avocados can help you feel full longer because of the fat in each fruit. Be sure to replace the fats in your diet with avocado. Don’t add avocado as an additional fat source, or you may end up consuming too many calories in a day since a whole avocado has 322 calories. For example, you can replace your baked potato’s sour cream with avocado slices, spread avocado on toast instead of butter, or replace cheese in a sandwich with avocado slices.
- In baked goods, substitute an equal amount of avocado for butter. The avocado works well as a 1-to-1 substitute for butter in baked goods, reducing saturated fat and cholesterol in meals. Replace all the butter in your recipes with the same amount of mashed avocado.
– This is a great way to reduce saturated fat and cholesterol in cookies, muffins, and cakes. You can replace all or part of the butter. If you replace all the butter in an avocado recipe, lower the oven temperature by 25 ° F (−4 ° C).
Substituting avocado for other ingredients
- Instead of a cream-based dressing, make an avocado-based dressing. Salad dressings can be loaded with saturated fat and cholesterol. Using avocado as a base for your dressing is a great way to include more avocado in your diet. Swap an equal amount of avocado for sour cream or mayonnaise when making a salad dressing.
- For example, if there is a use of 8 ounces (230 g) of sour cream in the recipe, use 8 ounces (230 g) of mashed avocado.
- Use avocado as a base for pudding when you have a sweet tooth. Often, whole milk and eggs high in saturated fat and cholesterol are used in pudding recipes. Instead, use a fork or food processor to mix 1 whole avocado puree with 0.5 to 1 oz (14 to 28 g) of sugar or honey, 1 to 2 oz (28 to 57 g) of cocoa powder, and 0.5 fl oz (15 mL) vanilla for a quick and easy chocolate pudding.
- If needed then, you can add other flavors and thickeners, such as 1 fluid ounce (30 ml) of coconut cream, a pinch of cinnamon, a pinch of salt, or ¼ of mashed banana.
- Top the noodles with avocado instead of pesto or cream-based sauces. Pestos and Alfredo sauces are high in fat and are often saturated fat. Try swapping your pesto or cream sauce for 2 mashed avocados. Mix avocados with 1 16 oz (450 g) box of cooked pasta. Add 0.5 oz (14 g) of fresh basil and salt and pepper to taste.
- You can also season your avocado paste sauce with the juice of 1 lime or lemon, 1 teaspoon crushed red pepper flakes, and 0.25 oz (7.1 g) cumin or chili powder to make a spicy avocado paste sauce.
- Replace mayonnaise with avocado to lower cholesterol and saturated fat. Mayonnaise is rich in saturated fat and cholesterol, so switch to avocado. You can spread avocado on sandwiches or use an equal amount of avocado instead of mayonnaise in recipes.
- For example, instead of spreading mayonnaise on your bread for a sandwich, roll out ¼ of an avocado puree.
- Instead of adding 4 oz (110 g) of mayonnaise to a casserole recipe, use 4 oz (110 g) of mashed avocado.
Add avocado to recipes
- Mix avocado pieces on a salad for quick use. An easy way to get more avocado in your meals is to pour a few chunks into your salad. Cut ¼ to ½ of the avocado into 0.5 in (1.3 cm) pieces and add them to your salad just before eating.
- The avocado works especially well on southwestern salads. Top lettuce with ½ cup black beans, 4 oz (110 g) of sauce, 4 oz (110 g) of corn, and 4 oz (110 g) of pieces of avocado. Add hot sauce to taste and enjoy!
- Add a few slices of avocado to a sandwich or hamburger instead of cheese. To reduce the saturated fat in your sandwiches and burgers, replace the cheese with avocado. Cut ¼ to 1/2 avocado into slices and place them on your sandwich or hamburger just before eating.
- For example, you could have a grilled avocado sandwich instead of grilled cheese, enjoy a sub tuna with avocado instead of Swiss cheese, or have a burger with avocado slices instead of sliced cheddar cheese.
- Mix the avocado in your hummus for a tasty dip. The avocado adds richness to the hummus that will keep you full longer. Try mixing ½ to 1 whole avocado in a batch of hummus for a simple and satisfying sauce to enjoy with freshly cut vegetables.
- You can make an avocado hummus sauce with 1 can of drained, rinsed chickpeas, the juice of ½ lemon, 7.15 g (0.25 oz) of salt, and ½ avocado. Put all the ingredients in a food processor and mix until the ingredients are smooth and well combined.
- Mix half an avocado into a smoothie for a rich flavor. Avocado has a mild flavor that will leave most other ingredients you add to a smoothie behind. Try adding ¼ to ½ of an avocado to a smoothie recipe for an easy and delicious way to enjoy avocados.
- For example, you can mix ½ of an avocado with 4 fl oz (120 ml) of almond milk, 1 banana, and 8 oz (230 g) of frozen blueberries.
A video about How Avocados Can Help You Lose Weight & Get Lean
- Remember that there is no magic food or pill when it comes to losing weight, so you will still have to count your calories. Find out how many calories you can eat each day and still lose weight, and keep track of everything that goes on your mouth.
- Avocado is naturally low in sugar and carbohydrates, making it a great addition to low carbohydrate diets. You can enjoy half an avocado for about 2 grams of net carbs.
- Avocado has been shown to help lower cholesterol when used in place of foods high in saturated fat. If you have high cholesterol, replace saturated fat sources with avocado.
- Avocado is an excellent vegan fat option. Most of the foods you enjoy as a vegan will be lower in fat, so having half an avocado or avocado every day can be a great pleasure!