Avocados for weight loss: How does it help

A healthy and balanced diet is a non-negotiable when it comes to weight loss, and incorporating the right fruits and vegetables is a must. One such delicious fruit that helps shed kilos is avocado. Eating avocados for weight loss is beneficial as the fruit helps you feel fuller, suppresses your food cravings, and boosts your metabolism. It is also a rich source of fibre and good fat which promotes weight loss. However, there is a fear that the fat it contains can also lead to weight gain. So, is avocado good for weight loss or not?

Nutritional facts of avocado

Avocado is a nutrient-dense fruit derived from the avocado tree (Persea americana). It is known for its creamy texture, mild flavour, and high healthy fat content. Often referred to as a “superfood,” avocados are rich in monounsaturated fats, fibre, vitamins (like B, K, E, and C), and minerals (such as potassium and magnesium), explains dietitian Garima Goyal.

Is avocado good for weight loss?

Yes, eating avocados for weight loss is a good idea. It supports weight loss when consumed in moderation as part of a balanced diet. A study, published in the journal Nutrients, also states that habitual consumption of avocados may reduce adult weight gain. Despite their high-calorie content due to their fat composition, their unique nutrient profile can help control appetite, improve metabolic health, and aid in sustainable weight management.

Benefits of avocado for weight loss

Consuming avocado for weight loss can be beneficial as it can help suppress hunger as well as improve metabolism. Here are a few ways it helps you:

1. High fibre content

Eating avocados for weight loss can work well as they are rich in dietary fibre. A study, published in the journal Critical Reviews in Food Science and Nutrition, states that avocados contain 2.0 g and 4.6 g of dietary fibre per 30 g and one-half fruit. Fibre helps keep you fuller for longer by slowing digestion and stabilising blood sugar levels. This reduces the likelihood of overeating and unhealthy snacking. Enhanced satiety leads to a reduction in total calorie intake, supporting weight loss.

2. Rich in healthy fats

Avocados contain monounsaturated fats, such as oleic acid, which promote fat-burning and reduce fat storage. This makes it important to eat avocados for weight loss. These fats also provide sustained energy, preventing mid-meal hunger pangs. Healthy fats can reduce cravings and support a controlled calorie deficit, a key factor in weight loss. A study, conducted by researchers at the University of California, states that an unsaturated fatty acid called oleic acid, present in healthy fats, stimulates the production of OEA, which in turn decreases appetite.

3. Low glycemic index (GI)

Avocados have a low GI, meaning they don’t cause a rapid spike in blood sugar levels. A study, published in the Journal of the Academy of Nutrition and Dietetics, observed that participants who ate half or whole avocados experienced significantly lower postprandial glycemic and insulin responses over 6 hours. These stable blood sugar levels reduce the risk of insulin resistance and excessive fat accumulation. Preventing blood sugar spikes can help curb hunger and reduce fat storage. Thus, eating avocados for weight loss can help you reach your fitness goals in no time.

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4. Boosts metabolism

The monounsaturated fats in avocados can help improve metabolic efficiency, enabling the body to utilise fat for energy instead of storing it. A higher metabolic rate facilitates calorie burning, even during rest. A study, published in the Journal of the Academy of Nutrition and Dietetics, states that avocado contains numerous vitamins, minerals, and phytochemicals that can contribute to reducing the risk of metabolic syndrome as well.

5. Rich in potassium

Another reason for eating avocados for weight loss is that they are an excellent source of potassium. This helps regulate fluid balance and reduce bloating. Potassium also supports muscle function, essential for an active lifestyle and efficient calorie burning. Reduced water retention and improved physical activity contribute to weight loss.

6. Has anti-inflammatory properties

Chronic inflammation is linked to obesity and difficulty in losing weight. A study, published in the European Journal of Nutrition, states that Avocados contain several vitamins, minerals, and phytochemicals known to support immune health and decrease inflammation. The antioxidants and healthy fats in avocados combat inflammation, creating a healthier metabolic environment. Reducing inflammation can make it easier for the body to shed excess fat.

7. Controls appetite

Avocados promote feelings of fullness due to their combination of healthy fats and fibre. A study, published in the Nutrition Journal, states that eating avocados for weight loss can help control hunger. It was seen that the addition of approximately one-half portion of a Hass avocado at a lunch meal can influence post-ingestive satiety over a subsequent 3 and 5-hour period. Prolonged satiety makes it easier to stick to a calorie-controlled diet.

8. Supports nutrient absorption

Avocados enhance the absorption of fat-soluble vitamins (A, D, E, K) and antioxidants from other foods. These nutrients are essential for hormonal balance and energy metabolism. Improved nutrient utilisation supports overall health and weight management, says Goyal.

How to eat avocados for weight loss?

While eating avocados for weight loss can give you quick results, it is important to keep a few points in mind while consuming these:

• Start slow: Start with a quarter or half of an avocado. A whole medium avocado contains about 240 calories, 13 grams of carbohydrates, and 3 grams of protein. Be mindful of the overall calorie count of your meal.
• Healthy fat replacement: Use avocado as a substitute for less healthy fats like mayonnaise, butter, or processed oils. For example, spread avocado on toast instead of butter, or use it as a base for dips instead of sour cream. This would help to limit quantity as well. Adding avocado to meals can help you eat less overall.
• Combine with protein and fibre: If you are eating avocados for weight loss, combine these with protein sources like eggs, fish, or chicken, and fibre-rich sources like whole-grain bread or vegetables. This creates a more balanced meal and helps regulate blood sugar levels.

Are there any side effects of eating avocado for weight loss?

While eating avocados for weight loss is safe, there are a few side effects that can happen due to over consumption. Avocados are calorie-dense, with one medium fruit containing around 250 calories. Overeating them can lead to a caloric surplus, counteracting weight loss efforts. They are also high in fibre, which may cause bloating, gas, or discomfort in individuals unaccustomed to a high-fibre diet. Gradually introduce avocado into your diet and drink plenty of water.

While eating avocados for weight loss might be beneficial, some people may be allergic to the fruit. They may experience symptoms such as itching, swelling, or digestive distress. Although avocados are rich in healthy fats, they contain more omega-6 than omega-3 fatty acids. Overconsumption may contribute to an imbalanced fatty acid profile, promoting inflammation in some cases. Pair avocados with omega-3-rich foods like fatty fish or flaxseeds for balance.

Avocados can be expensive  and their production has environmental concerns related to water use. Include avocados sparingly and complement them with other nutrient-dense, affordable options. While avocados can be part of a weight loss plan, they should be consumed in moderation as part of a balanced and healthy diet.