Avocados for Weight Loss


Avocado to Lose WeightA long disproven, yet still persistent dietary fallacy is the simplistic belief that we get fat just by eating fat.

The way that the fatty acids we consume in our diet affect whether we gain or lose weight is much more complex than that. Lumping them all together, as many dietitians and doctors are still doing, is almost certainly contributing to the obesity epidemic around the world.

The fact is some dietary fats, like those found in avocado, can actually help with weight loss. Ahead is why avocados are not fattening and why they really should be eaten as part of any healthy diet plan.

Does Fat Make You Fat?

There is much more debate in recent years on whether saturated fats are really the bad guy they’ve been made out to be.

A far worse culprit, not just for weight gain, but also serious health problems like heart disease, has been found in the trans and hydrogenated fats found in margarine and the vegetable oil shortening used in so many processed foods.

There is also a lot of scientific evidence that the massive increase in refined carbohydrates are a much more effective weight gain trigger, and they, not saturated fat, are behind the rocketing levels of obesity and related diseases.

Getting back to your ideal weight isn’t about counting calories or over exercising. It’s not about eating less and you don’t have to go hungry. It can be as simple as eating the right foods at the right times to ramp up your metabolism for more effective weight loss.

One of those metabolism-enhancing foods are avocados with their high levels of healthy monounsaturated fats and other beneficial nutrition. Here’s why it’s worth adding more, not less avocado to your diet if you want to lose weight.

Monounsaturated Fats and Calories in Avocados

While avocados are relatively high-calorie food, with 100 grams of the fresh fruit providing around 160 calories, more than two-thirds of those calories come from monounsaturated oleic acid.

Studies have demonstrated that monounsaturated fats like oleic acid are much more likely to be utilized by your body as a slow burning energy source than saturated fat.

Weight loss benefits of avocadoIncreasing your intake of monounsaturated fats, versus both polyunsaturated fats and carbohydrates, has also been shown to provide a marked improvement in insulin sensitivity and glycemic control – a major factor in weight gain and developing diabetes.

As an additional health benefit, eating a diet high in the omega-9 fats, of which avocado is one of the best sources, has been shown to have the potential to reduce blood levels of ‘bad’ low-density lipoprotein cholesterol, at the same time as raising ‘good’ high-density lipoprotein cholesterol.

The omega-9 fat in avocado also aids in the absorption of fat-soluble vitamins and antioxidants from other foods they are eaten with, like provitamin A, vitamin E and vitamin K.

The health benefits of avocado on their own are quite amazing. However, when you eat them with leafy greens in a salad, or with high antioxidant vegetables like butternut squash, it can significantly improve your assimilation of the nutritional elements in these other foods as well.

Weight Loss and Hunger

Apart from the obvious health benefits of getting more vitamins and antioxidants out of the food you eat, the way avocados improve nutrient absorption in a meal can also help reduce hunger.

This is due to the feeling of being hungry often associated, not with a real need by our bodies for more food, but rather a couple of other reasons which are a big part of why so many people find it so hard to lose weight.

Firstly, many of us don’t drink nearly enough water, are regularly mildly dehydrated, and end up mistaking hunger for thirst. Next time you are hungry, try reaching for a glass of water, especially before having any salt laden snack food which will only increase that dehydration.

At other times, particularly when you’ve had food a short time ago, the feeling of hunger is your body’s way of trying to get more of the nutrients it needs that weren’t provided in the last meal.

By eating more of nature’s healthiest foods, like avocados, healthy almonds, butternut squash and others on this site, you are much less likely to feel hungry again a short time after you’ve eaten, which in turn helps with natural weight loss.

In the case of avocados, with their rich and buttery taste, healthy monounsaturated fats, high fibre content, good levels of protein and particularly low carbohydrates, you have a food that significantly increases satiety – that feeling of satisfied fullness after you eat.

Despite their calories and fat content, avocados ability to increase the nutrition you receive from a meal and satisfy your hunger results in most people actually eating less when they add them to their diet.

In this way, the avocado can be viewed, not as something to be avoided by dieters, but rather as an effective weight loss food when added to a healthy eating plan.

In comparison, having high carbohydrate meals based around foods like bread, potatoes, corn, rice and pasta will usually increase hunger significantly by the effect it has on the insulin levels in your blood.

Avocado, Weight Loss and Insulin

Amongst many important other things, insulin is the powerful hormone that removes excessive glucose from your blood. It stores this excess glucose, in small amounts in the liver and muscles, but once those are full, in the adipose fat cells around your waistline.

To make matters worse, this process of storing carbohydrates as fat regularly leads to low blood sugar. This stimulates more hunger for carbs and the process repeats itself again.

It has been named the insulin rollercoaster for obvious reasons. But you have to ask yourself, are those short sugar highs really worth the constant hunger and resulting tiredness and weight gain that so many of us are putting ourselves through on it each day?

The only good time for a big carbohydrate meal is the night before heavy exercise if your fitness level is already high. For most of us, there’s a more steady energy level and a natural and effective weight loss in an eating plan low in high glycemic carbohydrates like grains.

Instead, base your meals around nutritious vegetables, healthy sources of protein and beneficial fats like those found in avocado. Losing weight is much simpler when you eat this way and limit the simple carbohydrates in so many processed foods.

Breakfast is actually the most important meal of the day for weight loss. By making low-carbohydrate and high-protein avocado recipes, like this delicious avocado breakfast omelette, you can start off your morning with your hunger satisfied and not feeling the need to eat for much longer than if you had toast or cereal.

It’s eating like this, not counting calories, starving yourself or trying to avoid all fats, especially healthy ones like those found in avocados, and nuts like almonds, that is the real key to effective weight loss and better health in general.

In summary, avocado is not fattening. With their healthy monounsaturated fats, soluble fiber, low carbohydrates and high levels of nutrition, avocados are actually one of the best kind of foods you can eat to lose weight. They are even great for your skin so enjoy them guilt free.

Photo 1 credit: j_silla / Photo 2 credit: Barron Fujimoto

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Click Here to Leave a Comment Below 46 comments
zipporah muiru

Thanks for the info. I like avocado so much. especialy in my ugali vegetables and stil mix it with cucumber and raw tomatoed n a pinch of salt. I feared of their fattening effect!! thanx today have learnt its importance!!! Am 96kg targatting 75kk in a month n a half.

Reply
    jim

    Hi Zipporah and thanks for your comment. It’s a common misconception but in fact avocado is not fattening and are actually very good for you.

    Reply
      melanie

      I’m so glad I read the article I also feared that avo’s are actually fattenin, in fact I just had an avo sandwich this morning. Looking forward to having lucnh which will aslo include avo :-)

      Reply
        Jim

        Hi Melanie and thanks for your comments.

        Avocado isn’t fattening on its own but bread definitely can be. I’d suggest having avocados with protein and salad meals if you’re looking to lose weight. There’s much more on this in the Health Enhancements newsletter here: http://healthiestfoods.co.uk/health-enhancements/

        All the best.

        Reply
Leah

Just discovered that avocadoes keeps you full longer…yeah for avocadoes! I had a toasted tomato and avocado sandwich for a late breakfast one morning and wasn’t hungry until 4pm that day…thanks for all this information!

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Maria Teresa Lopez Sanchez

Me gustan toda ésta informasión, la variedad que tienen para todo tipo de gente… y problema… pero lo que más me encantaría esque estuviera disponible en otros idiomas… por ejemplo en español… se podría hacer ésta aplicacion yo se que hay mucha gente en el mundo que sabe ingles, pero desgraciadamente soy de ésos (pocos) que nó y sí me gustaria que se pudiera aplicar esa opción, más que comentario es una humilde petisión, espero que la ésta última de resultado… muchas gracias y saludos.

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Rita cachia

Very interesting segment about avocado. I have recently started eating half avocado daily to lower my cholesterol. In less than one month my cholesterol went from 7.5 to 6.0 .
Taken in the evening will disrupt sleep because of all the vitamins it has so i am now taking it in the morning with a smoothy. Tastes good.

Reply
    jim

    Hi Rita and thanks for your comments.

    I like avocado in the morning too and they’re great in smoothies. A lot of people can’t understand how high fat foods like avocado are actually healthy but it’s consistently being shown that it’s not fats but highly processed carbohydrates that have a negative effect on LDL cholesterol.

    All the best

    Reply
Oliviaally04

Very interesting segment about avocado. I have recently started eating half avocado daily to lower my cholesterol. In less than one month my cholesterol went from 7.5 to 6.0 .
Taken in the evening will disrupt sleep because of all the vitamins it has so i am now taking it in the morning with a smoothy. Tastes good.

Reply
draelos metabolic center

The avocados can also help in losing the weight. It has shown the positive result in helping the public to lose weight.
draelos metabolic center

Reply
    jim

    I agree. Avocados are great for weight loss but many people trying to shed the pounds still avoid them due to fat content. I hope this article has explained why this is a bad idea.

    All the best.

    Reply
Philippe

I am lazy and just eat my avocado the simple way, cut in half, pit removed, hold one half in my hand and scoop it out with a teaspoon. No mess. Every day, sometimes twice. Not sure if two avocados a day is too much though.

Reply
    jim

    Hi Philippe,

    I don’t think twice is too much. The healthy fats really fill you up and do your digestive system and skin a lot of good. While this may not be an issue for you, many people trying to lose weight would do well to have more high fat natural foods like avocado.

    Reply
tricia

i am glad my mind is clear about avocado, i am 100kilos and would like to get to at least 80. i feel but about myself but i know i hold it in my hands to shape myself. i am so blest by God

Reply
tricia

i meant feeling bad about my weight, with this knowledge empowerment, i will shed it off. colleagues give me just a couple of months, i will update you on how reduced my weight shall be.

Reply
    jim

    Hi Tricia and all the best with this. I’ve been rereading the 4 Hour Body by Tim Ferriss recently and there’s some great weight loss info in there to go along with eating health foods like avocado.

    Hope this helps.

    Reply
Kellymarie

Hi jim,

I have been eating 2 avacados per day,
Breakfast – 1 avacado with 2 rivita crispbreads
Lunch – salad with prawns/tuna lettuce tomato, peppers, onions.
Dinner – salad with 1 avacado mackerel/chicken, lettuce, tomato, peppers, onions.
Snacks – Pears, oranges, plums, kiwi or apples, also cuppasoups.
Drinking plenty of water.
and doing some light exercise daily.

In your opinion if i was to keep this up everyday would i see a great weightloss?
Is there anything you would recomend i add or remove from my diet?

And also is too much fruit a bad idea? (i love fruit lol)

Thanks

Reply
    Jim

    Hi Kelly,

    You’re avoiding a lot of simple carbs with this type of eating which is good for weight loss. I’d maybe try the avocado omelette here http://healthiestfoods.co.uk/avocado-breakfast-omelette for breakfast. The high protein content is quite thermogenic and even though there’s more calories in it they simply aren’t stored as fat without bread etc to stimulate high insulin. It will also fill you up well until lunch so you won’t need any snacks in the morning.

    While fruits are healthy you don’t want to have too many sugars when losing weight, even natural ones. Apples and berries and of course avocados are generally seen as good. The others are fine in small amounts or occasionally but a small handful of almonds or similar nuts would be even better snacks for losing weight http://healthiestfoods.co.uk/top-5-almond-health-benefits

    You can also have mixed vegetables freely for lunch or dinner with healthy protein. Make sure you avoid polyunsaturated vegetable oil and stick to avocado oil or coconut oil for any salad dressings (both thermogenic). Water just before a meal is another simple trick to fill you up.

    Hope this helps.

    Reply
curs valutar

Pur si simplu perfect. Using Avocados for
Weight Loss merita distribuit pe facebook. curs valutar

Reply
Linda Lynch

I love avocado so much! I eat 1 avocado with milk and a little sugar for breakfast. Then I replaced rice to romaine lettuce for lunch…my co-worker who is filipina like me asked me if I don’t get hungry just eating lettuce with my protein..now I know y I don’t get hungry…

Reply
raspberry health supplement

It is really a great and useful piece of information.
I am happy that you just shared this helpful information
with us. Please keep us informed like this.
Thank you for sharing.

Reply
liz

Good Afternoon everyone, i just started to eat avocado and love them, i to have discovered that even a half will fill me up, thank you for sharing all this .. have a wonderful day :)

Reply
Suchet

Awesome article on Avacados – I sometimes drink an Avacado shake in the morning – I mix 1 avacado, 3 bananas and a kiwi fruit and blend it with mineral water in the smoothy maker – I add enough water to make 1.5 litres of the drink and drink it all – it keeps you full for hours on end. And you wont want to eat any snacks after it as it’s so filling – It’s very healthy and tasty.

Reply
Rose

I fractured my elbow 3 weeks ago and have been sitting around gaining weight even faster than I usually do. Somehow, about 5 days ago, I decided to try an avocado to see if it was any better than I’d remembered. Well, eating it plain wasn’t great. Sprinkling with cinnamon and sugar made it tolerable but still not great. However, the next day I’d lost a pound (unusual for me) and wondered if there was a connection. I looked up some recipes and have found 3 great ones so far. I’ve lost 5.8 pounds since Sunday (this is Thursday) by doing nothing other than eating one to one and a half avocados each day. I am full most of the time and am not craving sugar as is normal for me. This is not water weight, as I am not running to the bathroom frequently. The 3 recipes I’ve found so far are on allrecipes. Strawberry avocado salad, nutty avocado (a smoothie) and just now I made chocolate avocado pudding which is so heavy and rich, just a spoonful is enough for a snack. I’m finding that I can throw some avocado into any salad and it makes it more filling and blends well with any flavor. I’m very excited about this new discovery!

Reply
    Jim

    Hi Rose,

    These are great results but I’m not surprised. The healthy fats in avocado can definitely with weight loss. I really hope mainstream nutritional advice will eventually wake up to the fact that simple carbohydrates are the cause of weight gain.

    All the best,

    James

    Reply
Kendra

There are many of us growing up who had it drilled into us that “Fat Is Bad”, and that somehow low-fat cookies, baked processed chips, and iceberg lettuce is the way to go. It’s not surprising that so many people shy away from olive oils, nuts, and avocados, thinking solely of the fat content of them. Even my mother, when I told her how much I love avocado, said, ‘Yeah, but aren’t they really fattening?”

This is so backwards! Great article, and a tasty-looking omelette recipe. I love making eggs with organic fire-roasted tomatoes, cumin, and avocado on top. I never thought of turmeric – I’ll try that now.

Reply
    Jim

    Hi Kendra and thanks for your comments.

    I remember the same message but I think it’s slowly turning around. It has to as the low fat, high sugar is destroying people’s health and the levels of diabetes alone will collapse the health system if changes aren’t made.

    Glad you like the recipe and definitely try the turmeric with your eggs. You can’t taste it but it’s very good for you.

    Reply
Lily

I am trying to lose weight and am enjoying avocados every day. Typical breakfast is smashed avocado on a slice of wholewheat topped with a poached egg. Am I to understand any amount of bread is a bad idea?

Reply
    Jim

    Hi Lily,

    The avocado and egg are great but I’m afraid the simple carbohydrates in the bread will quickly be turned into glucose to be burnt or stored in your body. It’s very difficult to lose weight when you’re eating a lot of carbohydrates, even whole grain versions sorry.

    You can probably have a bit of bread once you get to your ideal weight if you still want it but it can definitely hamper the weight loss process. This article I wrote on another site explains the process http://www.healthambition.com/cutting-carbs-lose-weight/

    All the best,

    Jim

    Reply
Sheila

Using Almond milk instead of skimmed or semi-skimmed cow milk is lovely in the avocado smoothies I make. I add some spinach and turmeric and a little cracked black pepper – yummy and filling. Also 200ml almond milk only 46 calories.

Reply
    Jim

    Hi Sheila,

    Turmeric and black pepper are a synergistic combination and very healthy so this sounds great.

    All the best,

    Jim

    Reply
Vivi

Thank you for great information! I wish I had found your website earlier.
I have been interested in avocados this lately. I don’t really eat them because I don’t know how to prepare them best. So I started my research. Most websites I found say that avocados make you fat. I wanted to see it for myself. So I decided to experiment with avocado smoothies, for a couple of weeks.

I used avocados, chocolate soy milk, dates or honey and banana. It’s very creamy and filling (even if you discard banana) but not heavy. The recommended quantity of avocado per serving is 30g. But I just couldn’t resist the creaminess. I always ended up adding some more. I noticed that my belly got flatter (without dieting, woohooo!!). During my period, I experienced less bloating. I didn’t feel hungry that much. One cup was enough to replace lunch (because I felt full but not stuffed). I wasn’t even interested in eating snacks (I have a sweet tooth).

You see, my plan was just to take this as an experiment. But now I see the benefit, I drink my avocado smoothies every day. It tastes delicious too, so why not?

Reply
    Jim

    Hi Vivi and thanks for your positive comments. It’s always good to see people trying things out for themselves.

    That the avocado smoothie was so effective even with the high levels of natural sugars from the honey, banana and dates and chocolate soy milk is quite impressive. As you found the healthy fats in avocado really combat hunger and blood sugar spikes.

    If you tried this avocado smoothie recipe http://healthiestfoods.co.uk/avocado-smoothie-recipe instead, perhaps with a few drops of stevia extract for sweetness rather than the banana I’d suspect it would be doubly effective for weight loss.

    Appreciate you writing in.

    Reply
marissa

I just recently started eating avocados but I was told not to eat any bread or else I won’t lose any weight but then my friend told me to try it on sourdough bread. So if I quit eating junk food and processed food will I love weight if I eat my avocado on a slice of sourdough bread? I’m really illiterate when it comes to dieting and understanding what’s good and what I should buy when shopping at the store.

Reply
    Jim

    Hi Marissa,

    Sourdough is a big improvement on regular white bread from a health perspective but any concentrated grain foods will simply turn off fat burning for many hours after you eat them and likely increase hunger levels.

    Avocado is great made into a guacamole, on a salad, in smoothies like this http://healthiestfoods.co.uk/avocado-smoothie-recipe or scooped straight out of the skin with a little lemon juice, crystal salt and pepper.

    In the article http://healthiestfoods.co.uk/avocados-for-weight-loss it lays out why concentrated carbs like bread prevent weight loss and what to eat instead.

    Hope this helps,

    Jim

    Reply
MauiKat

I have been eating tuna mixed with Swiss yogurt and relish with a side of wild rice for lunch. This is filling but boring. Now I’m thinking that adding one small avo to the meal will help perk up my taste buds. What is your take on this combo. Am I doing a good thing to help me lose belly fat? (FYI…I’m in my mid 50s).

Reply
    Jim

    Hi there,

    It’s not bad but an even quicker way would be to swap the rice for greens like arugula, spinach, kale or one of those mixed leaves packs you can find. As long as there’s simple carbohydrates to burn your body won’t burn fat, but a tuna and avocado salad is a great fat loss meal.

    All the best,

    Jim

    Reply
samuel

Hie guys I’m 1 of the person who is so confused I’m on diet tryng to shredding my body en I awlyz put avocado on my meals of green salads bt nw its 3weeks left I’m entering bodybuilding competition I dropped all the carbs down I’m only eating high protein en salads bt avocado is alwayz included on my salads do nw I’m confused whlie I’m tryng to shred my body is avocado stiil good to put on my meals or I must drop it cz of fat I’m nt sure either I cn still eat avocado or I hv to drop it cz its only 2 weeks left for my competition bt avocado gvs me strength cz I’m alwayz weak I dropped all the carbs down I need help pliz

Reply
    Jim

    Hi Samuel,

    The monounsaturated fats in avocado can be used as a slow burning energy source so I would think they would help in this situation. Avocadoes are also very filling so should help with hunger.

    All the best,

    Jim

    Reply
daniel conanan

Thanks for the info about the avocado. But can i ate 2 avocado a day to loss my weight.

Reply
    Jim

    Hi Daniel,

    Generally one would be better as a meal. Avocados are very filling.

    All the best,

    Jim

    Reply
eliza ngufor

Im happy to have known these facts…thatnks a great deal

Reply
john christian

Avocados are awesome!! Love the smoothie, i cut the banana to half, and eliminate one of the kiwis. But i do add some good unflavored grassfed beef gelatin, and chia seeds.
Thanks for a great article, keep ’em coming.

Reply
    Jim

    That sounds like a great recipe John. Chia seeds are excellent in any smoothie.

    All the best,

    Jim

    Reply

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