What is the weight loss after an avocado diet?
There has been a lot of interest in maintaining a healthy lifestyle through diet. From this perspective, most people are looking forward to including healthy foods in their meal plans (1).
Avocado is known for its content of healthy fats, but this food could provide you with more health benefits that you may know. In this article, we will address the query “What is the weight loss after an avocado diet?” Additionally, we will present relevant information regarding avocado health benefits, and the things you should consider if you want to include avocado in your diet.
What is the weight loss after an avocado diet?
Even though the avocado diet is not a recognized diet among dietitians and nutritionists (and the information is available in blogs), there are studies of the effect of an avocado diet. The avocado diet only requires you to eat 1 avocado a day alongside all your other meals (2).
In the literature, an observational study demonstrated that eating a serving of avocado a day (50 g) allows to reduce approximately 250 g of weight (3). Furthermore, a more recent experimental trial showed that a low-calorie diet with 1 avocado a day for 12 weeks can reduce your weight by 2.3 kg (4).
Therefore, avocado diet is not a restrictive diet, and the risks of malnutrition are low. However, it is very important to maintain a high variety in your foods, and include all food groups (5).
Why does avocado diet help for weight loss?
Avocados can help for weight loss because they are rich in fat, especially monounsaturated fats, and fiber (1).
The avocado has a high content of fats (15.41 g/100 g); most of them, approximately 9 g, are monounsaturated. Generally, fats can help trigger satiety through different signaling pathways (6,7).
Moreover, monounsaturated fats can increase the satiety sensation via decreasing the ghrelin levels in blood. Ghrelin is a hormone that increases your hunger sensation. Hence, reducing ghrelin is crucial to regulate your appetite and food intake (7).
On the other hand, avocados have approximately 6 g/100 g of fiber, which is good for weight loss because it increases your satiety sensation after eating (6,7).
What health benefits does avocado offer?
The avocados are a healthy food that could provide very good health benefits. For example (6,7,8):
- The low sodium content and high potassium content is a good fit for people who want to reduce their cardiovascular diseases and blood hypertension.
- Avocados contain B vitamins like: Thiamine, Riboflavin, Niacin, Pantothenic acid, Vitamin B6, and Choline, which are helpful for a correct metabolism of nutrients and cognitive development.
- There are other vitamins and antioxidants in avocados, such as vitamin A, vitamin E, tocopherol, carotenoids, lutein, zeaxanthin, and cryptoxanthin; all these are photo protectors, ensures a good skin health, and prevent cancer.
- The monounsaturated and polyunsaturated fatty acids, as well as the polyphenols and flavonoids in avocado, could help reduce inflammation.
- The fiber in avocado helps to regulate your digestion and prevents constipation.
Can an avocado diet provide a well-rounded and balanced approach to nutrition?
Yes, the only thing you should take care of is to maintain the variety of your foods and include all food groups (5).
Including all food groups will ensure to provide you with all other nutrients not found in avocados, like proteins, carbs, vitamin C, iron, calcium, magnesium, and vitamin B12 (5).
Remember that you always have to ask for advice from a nutrition specialist, this is the best way to achieve balanced and healthy nutrition.
How can individuals create a sustainable and enjoyable meal plan based on avocados for long-term weight management?
As mentioned before, you can create a sustainable and enjoyable meal plan based on avocados including variety and all food groups (5).
You should incorporate in your diet whole-grains, lean meats like beef, fish, chicken breast, turkey breast, eggs, dairy products, fruits and vegetables, and legumes. Here you can find a lot of recipes for avocados, they have plenty of variety!
For weight management, you must seek a nutritionist’s advice, he or she will adjust all your macronutrients and micronutrients intake; therefore, you will achieve your goals on weight management (5).
What are the potential drawbacks or considerations on an avocado diet?
Due to the high content of fat in avocado, if you eat a lot of avocados without a good management of your macronutrients, you could gain weight instead of reducing it (1,7).
Remember that fats are the macronutrients that provide you more energy (9 calories per gram). Therefore, if you eat more than you need, you will store all that energy in your body, and you will increase your weight (5,6).
In this article, we addressed the query “What is the weight loss after an avocado diet?” Additionally, we presented relevant information regarding avocado health benefits, and the things you should consider if you want to include avocado in your diet.
- Ford NA, Liu AG. The forgotten fruit: A case for consuming avocado within the traditional Mediterranean diet. Front Nutr, 2020;7:78.
- Biswas C. The 3-day avocado diet plan for weight loss [Internet]. STYLECRAZE. 2017 [cited 2023 May 22]. Available from: https://www.stylecraze.com/articles/avocado-diet-for-weight-loss/
- Dreher ML, Cheng FW, Ford NA. A comprehensive review of Hass avocado clinical trials, observational studies, and biological mechanisms. Nutrients, 2021;13(12):4376.
- Henning SM, Yang J, Woo SL, Lee RP, Huang J, Rasmusen A, et al. Hass avocado inclusion in a weight-loss diet supported weight loss and altered gut microbiota: a 12-week randomized, parallel-controlled trial. Current Developments in Nutrition, 2019;3(8):nzz068.
- Cena H, Calder PC. Defining a healthy diet: Evidence for the role of contemporary dietary patterns in health and disease. Nutrients, 2020;12(2):334.
- Munekata PES, Pérez-Álvarez JÁ, Pateiro M, Viuda-Matos M, Fernández-López J, Lorenzo JM. Satiety from healthier and functional foods. Trends Food Sci Technol, 2021;113:397–410.
- Sun L, Goh HJ, Govindharajulu P, Leow MK-S, Henry CJ. Differential effects of monounsaturated and polyunsaturated fats on satiety and gut hormone responses in healthy subjects. Foods, 2019;8(12):634.
- Bhuyan DJ, Alsherbiny MA, Perera S, Low M, Basu A, Devi OA, et al. The odyssey of bioactive compounds in avocado (Persea americana) and their health benefits. Antioxidants, 2019;8(10):426.