What is the weight loss after an avocado diet?

By Dr Jorge Metri (PhD) | Reviewed by Dr Anny Manrich (PhD)
Page last updated: 05/07/2023 | Next review date: 05/07/2025
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The contents of this article are fact-based except otherwise stated within the article.

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Author bio

Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.

Dr Jorge Metri’s highlights:

  • Invited Reviewer of two international scientific Journals
  • PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
  • Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • Bachelor’s degree in Nutrition at the Universidad Latino

“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.

Professional experience:

Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.

Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.

In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.

Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.

Education:

  • 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
  • 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.

Main publications of Jorge Metri:

Conference papers:

You can view some of Dr Metri’s work below and links to his professional profiles:

LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/ 

Research Gate:  https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2 

Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es 

ORCID: https://orcid.org/0000-0002-7333-3688 


Dr Jorge Metri (PhD)
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Reviewer bio

Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.

Dr Anny Manrich’s Highlights: 

  • Research and Technology at the Brazilian Agricultural Research Corporation
  • PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
  • Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany

 

“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.

Professional Experience: 

Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate, 

 

Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow. 

 

Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed. 

Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.

 

Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity. 

 

In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies. 

Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.

Education:

  • 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
  • 1999 One year scholarship at the Technical University of Munich
  • 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2010 One year scholarship at the Technical University of Munich

The main publications of Dr. Anny Manrich are:

Articles

Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.

Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.

Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.

Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.

Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.

Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..

Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.

Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.

Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..

Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.

Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.

Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..

Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.

 

Book Chapter

Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.

 

Conference Papers

Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.

Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658. 

Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.

 

Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.

 

You can view some of Dr Anny’s work below and links to her professional profile. 

 

Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2  

 

Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100  

 

Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ  

 

Linkedin: https://br.linkedin.com/in/anny-manrich-20693129

 


Dr Anny Manrich (PhD)
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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).

Conclusion

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.

References

  1. Ford NA, Liu AG. The forgotten fruit: A case for consuming avocado within the traditional Mediterranean diet. Front Nutr, 2020;7:78.
  1. 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/
  1. Dreher ML, Cheng FW, Ford NA. A comprehensive review of Hass avocado clinical trials, observational studies, and biological mechanisms. Nutrients, 2021;13(12):4376.
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.