You probably heard so far that if you want to lose weight you shouldn't have fruits in your diet. Fruits contain fructose which can be a lot worse option than sucrose - the white sugar. Also, fruits are to be avoided in the ketogenic diet, but there's the avocado isn't the one.
Avocado is also known to be a king of potassium and healthy fats, and when you look at macros from an avocado it's very hard to say it's regular fruit. But can avocado really help you lose weight?
Without further due, we'll get straight to the point here.
Can avocado REALLY help you lose weight?
In fact, I would put it out this way: No matter which diet are you taking, what eating habits are you having, avocado should be in your life. Every single day.
When you are losing weight your body needs all 4 minerals in order to flush out the excess water and empty fat cells. Sodium, potassium, magnesium, and calcium are so important because they control your blood pressure, cell communication, water retention, inflammation, and lots of other things.
Here's why avocado will help you lose weight and break every plateau.
Avocado is loaded with nutrients
And when I say loaded I mean full of good stuff.
According to Nutritionix, 100 grams of avocado has approximately:
- 167 calories
- 15g of fat (2.1g of saturated fat, 0g of trans fat, 1.8g of polyunsaturated fat, and 9.8g of monounsaturated fat)
- 8mg of sodium
- 507mg of potassium
- 8.6g of carbs (6.8g is dietary fiber and 0.3g is sugar)
- 2g of protein
And that's just the main content. Avocado has more than 20 vitamins and minerals, and if you do deeper research you will find it's rich in vitamin C, vitamin E, vitamin B6, and vitamin K.
A few years ago Dietary Guidelines for Americans 2010 Advisory Committee ran research where they found out that 98% of Americans lack potassium in their everyday diet (1), which is a catastrophic number. We will talk more about the importance of potassium later.
Fats from avocado are good
Avocado is maybe the only fruit that has monounsaturated fats (good fats). Correct me if I'm wrong, but if it's not the only one, it definitely has the biggest amount of these fats in 100 grams.
Monounsaturated fats are the ones you need if you are on the ketogenic diet. Many people hit a plateau after losing some weight on a keto diet and they try various things like drinking more water or eating less.
This is not the right method, because actually the only problem there is not eating enough fat. The main rule of the ketogenic diet says: you should eat 80% fat, 15% protein, and 5% carbs.
Not having proper healthy fat (monounsaturated fat) intake will result in a plateau.
If you are one of those who make excuses saying "Oh I eat mayo or tartar for fat", please stop. Turn the product the other way and read the label. It doesn't work like that.
According to Healthline monounsaturated fats have numerous health benefits like:
- they prevent heart diseases
- they are known to help reduce cancer risk
- are able to improve insulin sensitivity
- may reduce inflammation
Besides nuts and seeds, avocado is a great source of monounsaturated fats. Having one avocado per day can result in lowering bad cholesterol levels and do all these things mentioned above.
So instead of spraying mayo all over your toast, try with avocado. It's healthier and it definitely doesn't taste bad!
Avocado promotes a fat-burning process
In order to spare you complicated words about what nutrients from avocado do to your body, I'll just put it this way: Avocado does promote a fat burning process and helps you with your weight management plans (2)
A study from Nutrition Journal found out that half of the avocado with lunch can make you feel full much longer than having a meal without it. 40% of participants in the study reported lesser cravings for 3 hours, and even 28% of them reported the same thing for eating more than 5 hours after the meal.
Many hormones in your body control the way you feel hunger, cravings, fullness, etc. Having all nutrients from avocado has a positive effect on those hormones, who start acting normal.
For example, when you take something with a high glycemic index like soda or sweet, your insulin spikes way up causing you to feel full, but only for a short period of time. After that your insulin drops like crazy and your body asks for more, which you see as craving.
Foods rich with fat and protein and a lesser amount of carbs are not being measured for the glycemic index because they are unlikely to have a significant impact on blood sugar. Therefore, avocado is categorized as food with a low glycemic index - meaning it will not spike your insulin, which explains why you don't encounter cravings after the meal and feel full for a longer time.
You need that potassium
Avocado is known to be an excellent source of potassium.
As we previously said, even 98% of Americans suffer from potassium deficiency. And who is it to blame? Well, I would say a standard western diet.
If you ask me potassium is the most important mineral your body needs. And a true oxymoron is it needs a lot of it.
For normal functioning, your body needs 4700mg of potassium every single day. And we are mostly not reaching even 2000 milligrams.
So if you don't actually know why potassium is so important to let me break it to you real simple.
There's a thing in your body called a sodium-potassium pump. We already talked about how magnesium and calcium must be in balance because they work together, and that's kinda the same thing with sodium and potassium, but I'd say it's far more serious.
Potassium and sodium work together on feeding and emptying your cells. Every cell in your body has something that looks similar to the pump - it needs sodium to open the pump and place nutrients inside, and it needs potassium to get that our of the cell.
Lack of potassium will cause a broken pump, everything can go into the cell, but nothing can get out. Now, this is a broad explanation, it's, of course, a lot more complicated than that, but you get the point.
Why am I saying avocado is the king of potassium?
If you ask me which diet is one of the best for weight loss, I'll say ketogenic diet. It's not the only effective diet out there, and surely there's a lot of alternatives for healthy weight loss, but I had an amazing experience with the keto diet and will always say it rocks.
The problem with that diet is it forbidden foods with carbs.
Now, potassium can be found in sources like almonds and kidney beans, and truth to be told, it has even more potassium than avocado, but it also has a shit load of carbs and calories which will result in dropping out of ketosis.
Avocado is an amazing substitute for all of that, because it doesn't have many carbs, and it has over 500mg of potassium.
When you start getting more potassium in your diet, you will lose weight much quicker and your overall health will drastically improve. Not just it works on feeding cells, it also controls blood pressure and water retention and I bet you know at least 5 people in your life that have these problems.
Myth: Bananas are the best source of potassium
Wrong. They may taste better than avocado, but banana does not have more potassium than avocado. It has around 350mg which is still great, but bear in mind it's more caloric than avocado.
Avocado helps digestion
Avocados keep the digestive system working smoothly.
A single avocado has 13 grams fiber which is 54% of the daily recommended fiber.
Fibers make sure everything goes the right way through your digestive tract and they even can contribute to weight loss, reduce blood sugar spikes and it can lower risk for so many diseases.
Healthy flavonoids from avocado in collaboration with fibers help you to feed healthy gut bacteria in your intestine.
This is so important because our everyday diet contains a lot of sugar and sodium which are known to destroy these essential bacterias in our gut and cause lots of problems.
Sugar and sodium are also known to destroy collagen in our skin, making us look older.
Well, the avocado will make your skin glow because they can work their magic on the inside and on the outside. They frequently become a part of natural homemade remedies as well as expensive and luxury cosmetics.
As you already know so far, avocados are a great source of vitamin C and vitamin E.
Vitamin C is known for its involvement in the creation of collagen and elastin, which help maintain elasticity and firmness. But that's not it.
Vitamin E, on the other hand, takes it to a whole new level. It reduces the damage of excessive sun exposure and counter aging.
Avocados are also rich in omega 9 fatty acids and they are crucial for maintaining moisture epidermis and regenerating epidermal cells.
As a result, your skin becomes soft and any irritations and redness are quickly reduced.
Other health benefits of avocado
Those above would be the main benefits of avocado and certainly enough reasons to start using it because it will help you lose weight and improve your overall health.
But this is not the end of mighty avocado.
Even though we will briefly cover other benefits, bear in mind that science is still finding new benefits this God-given fruit hides.
Reduces cholesterol levels
1 of 3 Americans have problems with high low-density lipoprotein (LDL) also known as "bad" cholesterol. This cholesterol makes those nasty clogs in your blood flow, and it can cause severe damage to your body like a heart attack or stroke.
Opposite of bad is always good, so there is also high-density lipoprotein (HDL) which makes sure this bad cholesterol is collected and brought to jail - liver in this case.
Avocado is full of antioxidants and monounsaturated fatty acids which boosts good cholesterol and lowers bad cholesterol. It also removes triglycerides, so if you do have high cholesterol and triglycerides, run to the store, buy an avocado, eat it for a month, and watch the magic happen.
According to the Centers for Disease Control and Prevention, at one point in our lives, diabetes is going to affect around 40% of people in the USA. In order to minimize this risk, you must balance your blood sugar levels.
One study showed that participants who were given ½ avocado with their lunch and had their insulin and blood glucose levels checked at intervals, raised their carb and calorie intake, but showed no increase in the blood-sugar levels, unlike those who didn’t consume an avocado with lunch
It is Anti-Carcinogenic
Even though science is still researching the anti-cancer powers of avocado it's proven to prevent prostate cancer and oral cancer. Antioxidants are always needed in our body and having any type of them is multi-beneficial for our health.
Also, antioxidants can help you lose weight and promote the fat burning process, so make sure that eat other antioxidant-rich foods besides avocado.
Don't love avocado? No problem
If you don't like the taste of avocado that's perfectly fine.
I personally am not the biggest fan of its taste. For me it kinda tastes like a boiled egg, I suppose it's because full of fat.
But not loving avocado is not a good excuse for not having it in your diet.
Here's a very cool recipe I discovered a few months ago that allowed me to have an avocado every day. Not just it tastes great but it's an even bigger vitamin and an antioxidant bomb that you will use especially during winter days. Your metabolism and immune system will be grateful and you will have an amazing substitute for mayo or tartar.
You will need:
- 1 avocado
- 1 garlic
- 1 lemon
- a little bit of extra virgin olive oil.
Make sure you have cold-pressed extra virgin olive oil because it's the healthiest oil rich in good fats.
Peel the avocado and garlic put it in the blender, squeeze a lemon and add the juice there too, and at the end just add olive oil. Blend for a minute or two, and voila. I just made it myself so here's a picture of how it looks like:
Your unhealthy dinner just escalated to healthy! It tastes awesome!
A summary should be repeating the most important thing from the post. But every single word here about avocado is so important that I would like to copy-paste the complete post here.
Since that is not impossible, here's the true summary: if you still wonder do you need avocado in your life, just read the whole post again.
Simple as that.
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Founder at Extreme Loser