Eating many different fruits and vegetables will help with your weight loss journey but avocados can provide your body with multiple different nutrients and healthy fats that can fuel weight loss. Many people know that avocados are high in fat and so avoid incorporating them into their diet but these fats are healthy fats that your body needs.
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Avocados are a great source of several vitamins, minerals, healthy fats and fibre.
Around 100 grams, or roughly around half an avocado, contains around 160 calories. This can be quite a lot of calories when on a weight loss journey but many believe that the healthy fats in them are perfect for weight loss.
The fruit is low in carbohydrates and is a great source of fibre. When your diet is high in carbohydrates, and you’re consuming more food than your body uses, this can lead to weight loss.
This is why when people are on a weight loss journey, they try to reduce the amount of carbohydrates they are eating and increase their fibre.
Increasing a fibre intake can be beneficial for weight loss. This is because fibre helps suppress your appetite, meaning you are more likely to eat less calories throughout the day.
Both fibre and fat slow the release of food from your stomach.
Avocados are high in both fat and fibre, meaning they should have a strong effect on feelings of fullness.
The fruit is high in soluble fibre that has also been shown to reduce belly fat.
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These properties make avocados a great food to incorporate into your diet when it comes to appetite regulation and weight loss.
Therefore if you consume half an avocado or a whole one for breakfast, you will less likely need a morning snack and a smaller lunch, reducing your overall calorie intake for that day.
One study looked at how eating a meal that included avocado affected the appetite of overweight and obese people.
People who ate half an avocado with their lunch had a decreased desire to eat for up to five hours afterwards. Participants of the study also felt 23 percent more satisfied after the meal that contained the fruit, compared to when they ate a meal without.
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Avocados contain mostly monounsaturated fat, plus a small amount of saturated fat and polyunsaturated fat.
Most of that monounsaturated fat is oleic acid, the same fatty acid found in olives and olive oil. This type of fat is considered to be very healthy for the body.
Monounsaturated fat also helps expedite fat burning and cause the body to burn more calories after eating, which may contribute to weight loss.
Healthline suggest that oleic acid reduces inflammation and may even have beneficial effects on genes linked to cancer.
he health professionals also suggest that people who eat avocados tend to be healthier and weigh less than people who don’t. The fruit may also prevent weight gain.
While many different factors can affect weight loss or weight gain, overall calorie intake is one of the biggest factors.
Because avocados are quite high in calories, it can be easy to eat too much of the fruit without realising it.
However, they are only high in calories because of their fat content. In fact, about 77 percent of their calories come from fat.
For reference around 100 grams of strawberries contains about 32 calories while 100 grams of avocado is about 160 calories.
It is also important to add exercise to your daily routine if you wish to lose weight as this will help you burn more calories.
Therefore, if you are trying to lose weight and wish to incorporate avocados into your diet, it is advised that you stick to reasonable portion sizes and one typical portion of an avocado is generally considered to be around half an avocado.
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