How Eating Avocados Can Help You Lose Weight


Avocado with leaves on a white background

While avocados are one of the few fruits that are high in fat, packing almost 31 grams of fat per avocado, the good news is that almost two-thirds of that fat is heart-healthy monounsaturated fat. This healthy fat content in avocados can act to suppress appetite when eaten in moderation and is useful for those seeking to lose weight and maintain a healthy lifestyle.

The “good fat” or monounsaturated fat in avocados is also known to lower cholesterol. If left unchecked, high levels of cholesterol can lead to the production of hormones that cause the abdomen to store fat. Thus, eating avocados can essentially shrink belly fat by lowering cholesterol levels and avoiding the production of the hormone cortisol.

Controlling Avocado Consumption

While there are numerous advantages to introducing more avocados into your diet, it is still important to control your avocado intake to avoid overloading on calories. The best way to consume more avocados and not gain weight is by substituting the meats and dairy in your regular diet with this delicious fruit.

Avocados and potassium

Avocados are rich in potassium. One average size California avocado contains about 880 milligrams of potassium. The presence of potassium helps to reduce body fat by preventing fluid retention. Potassium also helps you lose weight by converting food into energy and encouraging muscle growth.

Health care providers recommend 1600-3500 mg of potassium per day for healthy adults.

The following foods are high in potassium, (more than 225 milligrams per 1/2 c. serving):

  • All meats, poultry and fish are high in potassium.
  • Apricots (fresh more so than canned)
  • Avocado
  • Banana
  • Cantaloupe
  • Honeydew
  • Kiwi
  • Lima beans
  • Milk
  • Oranges and orange juice
  • Potatoes
  • Prunes
  • Spinach
  • Tomatoes
  • Vegetable juice
  • Winter squash

Avocado are a rich source of L-carnitine.

You can boost your fat burning metabolism by eating avocados because they contain L-carnitine. L-Carnitine is an amino acid which occurs naturally in the human body. Its primary purpose is to help the body metabolize fat and promote fat loss. L- carnitine it is known to increase energy production in muscle cells and increases blood circulation in the brain. L-carnitine also helps to reduce triglycerides and increases good cholesterol, which helps to protect the heart. By preventing fat oxidation in the brain, it also shows some promise in preventing Parkinson’s disease and Alzheimer’s disease. 

Vitamin B in Avocados Can Reduce Stress

Studies have found that high stress levels can result in the tendency to overeat and gain excessive weight. One way to prevent this is to control your stress level. This is a key element to maintaining a successful diet. Avocados are loaded with B vitamins, which stress quickly depletes and which your body needs in order to maintain healthy nerves and brain cells. Adding more B vitamins to your diet can boost stress-reducing hormones and can lower your risk of depression.

The High Fiber in Avocados Help Control Appetite and Food Movement

Eating avocados is one of the best ways to introduce dietary fiber into your diet. One cup of avocado has 10 grams of fiber which meets 40% of your daily fiber requirement. Because foods that are rich in dietary fiber are more filling, your body needs to work harder to digest these foods. The harder your body has to work to digest your food, the more calories your body burns. Inclusion of avocado in your meals can automatically reduce your portion size and keep you from feeling hungry for longer periods of time.

Furthermore, 7.5 out of the 10 grams of fiber in avocado are insoluble fiber. This type of fiber continuously draws water into your bowels, easing its transport through your digestive tract. Faster food transit keeps your bowel movements regular and is extremely conducive to weight loss.


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One thought on “How Eating Avocados Can Help You Lose Weight

  1. I used to not like avocados, but my daughter-in-law turned me on to using balsamic vinaigrette dressing on them, and now I love them! Makes a great, satisfying, healthy snack!

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