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My question is, can you eat avocados when trying to lose weight? I have heard several
conflicting opinions about avocado and its benefits to health. Some say avoid the
fruit because it is high in fats, but I remember reading somewhere that avocado is
a superfood that can actually help you to lose weight. Will avocados make me gain
weight? Any input is greatly appreciated! – Lauren, Michigan.
Can You Eat Avocados When Dieting?
I think avocados are a marvelous food and should be included as part of a healthy
diet for weight loss.
Although it's true that avocados are high in fat content (half a medium avocado has
about1 25 calories and 15 grams of fat) and therefore may slightly impact your weight,
but most of the fats found in avocado are actually good for you. In moderation, avocados
may help weight reduction.
Will Avocados Make You Fat?
1. Avocados are a rich source of L-carnitine, a naturally occurring amino acid in
the human body that plays an important role in the metabolism of fat. Foods that
have L-carnitine in them can help speed up your fat metabolism and boost fat loss
Furthermore, L- carnitine has been shown to improve energy production in muscle cells
and increases blood flow to the brain. It also helps to lower triglycerides and raise
HDL "good" cholesterol, which remove excess cholesterol from the blood and blood
vessel walls. High levels of LDL "bad" cholesterol and triglycerides put you at greater
risk for heart disease.
2. Many dieters avoid avocados because they think avocados are fattening and eating
them while trying to lose weight is a big mistake. However, the fats found in avocados
are predominately monounsaturated fats – the "good" fats – that will help increase
your basal metabolic rate.
It may sound counterproductive to losing weight but eating small amounts of fat actually
does help you control your weight. If you replace some of the calories from refined
carbs such as white pasta, or white rice with calories from an avocado, you're more
likely to experience an overall reduction in appetite. Why? Eating excessive carbohydrates
increases the release of insulin secretion into the bloodstream, which in turn can
stimulate your appetite.
On the contrary, fat slows down the emptying of the stomach so you feel fuller for
longer, and does not encourage high insulin levels, thereby preventing overeating
or the urge to snack.
3. In addition to containing good fats, avocados are also high in potassium. The
electrolyte potassium is particularly helpful in reducing weight gain caused by fluid
retention in your body. How do you know if the weight gain is due to water retention?
Watch out for these classic water retention symptoms – a bloated tummy, swollen
legs, feet or ankles, and waking up in the morning with a puffy face.
Potassium also encourages weight loss by helping you build muscles, and convert the
food you eat into energy.
Interestingly, avocados contain more potassium than bananas. One average size California
avocado has about 880 mg of potassium whereas the banana contains around 450 mg of
4. Avocados are also an excellent source of B-Vitamins, which lower cortisol levels
in the body and reduce stress. Numerous studies have shown that people with high
stress levels tend to overeat and gain unwanted weight.
5. Consuming foods high in fiber will help weight loss because these foods are more
difficult to digest, and your body needs to work harder (and burn more calories)
to break them down.
Additionally, fiber-rich foods can prevent you from feeling hungry for a long period
Avocado contains nearly 10 g of fiber (25% soluble fiber and 75% insoluble fiber).
Insoluble fiber contributes to weight loss by absorbing water into your intestines
during digestion and increase transit time of food.
Healthy Ways to Eat Avocados
Avocados are good for health when you consume them raw or cook them without adding
a lot of butter, margarine, sauce or cheese. That means no deep fried avocado wedges,
and control your avocado intake to avoid calorie overload.
There are so many healthy ways to eat an avocado. You can spread it on your sandwich
instead of fat-laden mayonnaise, or enjoy avocado on toast or crispbread for a satisfying
yet healthy snack. For a quick and easy lunch, try pureed avocado chunks with shredded
chicken or turkey breast, a little lemon juice and chopped fresh parsley. Craving
for something sweet? Blend frozen avocados and bananas with a bit of honey or agave
nectar, and serve with a sprinkle of cinnamon.
Fruits are undeniably good for health but not all fruits help weight loss. Learn
what are the best fruits to eat when trying to lose weight so you drop pounds quickly
while enjoying the right fruits in the right amounts.
What food items fall under the negative calorie foods list to burn calories and fat,
and help you lose more weight? Find out how to stay thin while munching away nutrient-packed
negative calorie fruits and vegetables.