The avocado is a rich, creamy fruit with a mild flavor that’s perfect for pairing with other flavors. It can be eaten plain or used in a wide variety of recipes, including guacamole, salads, sauces and even desserts.

Avocados are a good source of vitamins K and E, folate and copper. They also contain vitamins B6, C, E and K as well as potassium and fiber.

Avocados are one of the healthiest foods on the planet because they’re high in antioxidants called carotenoids which help prevent disease such as cancer and heart disease by neutralizing free radicals in your body.

Because avocados contain healthy fats like monounsaturated oleic acid (Omega 9), they are great for weight loss because they keep you feeling full longer without adding calories to your diet like other fats do!

Right here on Buy and Slay, you are privy to a litany of relevant information on how to eat avocado for weight loss, best time to eat avocado for weight loss, avocado recipes for weight loss, and so much more. Take out time to visit our catalog for more information on similar topics.

Avocado After Workout For Weight Loss

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Trendy, popular, and a bit of an overachiever in the health department, avocado is like the homecoming queen of the fats parade. Avocado is actually a single-seeded berry native to Mexico, but it’s quite unlike the blueberries and strawberries you typically find in the produce section. It’s packing a ton of health benefits, too.

The number of calories in avocado far exceeds the 1 calorie in a single raspberry; each avocado has 322 calories and 29.5 grams of fat—10 to 20 times what you’ll find in any other item in the produce aisle. So, it’s safe to say the avocado can arguably be considered more of a fat than a fruit. Moreover, it’s the monounsaturated fat content of an avocado–20 grams per berry–that researchers say make it so special, and deserving of the health food fame.

With its proven ability to lower cholesterol, quell hunger pangs, and even spot-reduce belly fat, the avocado is arguably one of only a few perfect foods to lose weight. Find out why and then dig into these ways to eat avocado to let the delicious weight loss begin!

Avocado Has Been Shown to Decrease Belly Fat

Researchers say swapping your cooking and finishing oils for varieties like avocado oil that are rich in monounsaturated and oleic fatty acids can spot-reduce abdominal fat, which may decrease the risk for metabolic syndrome—the name for a combination of negative health markers associated with weight gain.

A Penn State study found people who consumed 40 grams (about 3 tablespoons) of high-oleic oils on a daily basis for four weeks lowered their belly fat by 1.6% compared to those who consumed a flax/safflower oil blend, which is comparatively high in polyunsaturated fat.

A second study in the journal Diabetes Care found similar results: A diet rich in monounsaturated fat may actually prevent body fat distribution around the belly by down-regulating the expression of certain fat genes.

One tablespoon of mild and slightly nutty-tasting avocado oil is about 120 calories and 10 grams of monounsaturated fat—a nutritional profile almost identical to extra virgin olive oil. But unlike EVOO, avocado oil has a very high smoke point, so you can use it for sautés and stir-frys without risk of creating free radicals that can harm your health.

Avocados Are Good Appetite Suppressants

A scoop of guacamole may be one of the most effective hunger-squashers known to man. In a study published in Nutrition Journal, participants who ate half a fresh avocado with lunch reported a 40% decreased desire to eat for hours afterward. At only 60 calories, a two-tablespoon serving of guacamole (on top of eggs, salads, grilled meats, etc.) can provide the same satiety benefit with even more of a flavor punch.

Just 86 the chips and be sure when buying store-bought guac that avocados actually made it into the jar. Believe it or not, many store-bought brands make guacamole without the real fruit!

Avocados May Help Improve Overall Diet Quality

You know that friend who always seems to be the healthiest person you know? What’s their secret? It might just be regular consumption of avocado, according to the National Health and Nutrition Examination Survey (NHANES), a program of the Centers for Disease Control and Prevention (CDC).

The survey results, published in Nutrition Journal, found that eating half a medium-sized avocado on a daily basis was highly correlated with improved overall diet quality and a 50% reduced risk of metabolic syndrome.

Not only did the avocado eaters report a lower body mass index and smaller waist circumference, but they also consumed significantly more fruits and vegetables, and fiber and vitamin K—nutrients associated with weight loss. Avocado: the gateway to a healthier, leaner lifestyle.

Avocado Helps You Absorb More Nutrients

Low-calorie, vitamin-rich and chock-full of important nutrients that can shrink your waist, vegetables are a dieter’s best friend; but you won’t get much benefit from a garden salad without adding a little fat, researchers say.

And when it comes to fat, the type found in avocados reigns supreme. In one study, published in Molecular Nutrition & Food Research, researchers fed participants salads topped with saturated, monounsaturated, and polyunsaturated fat-based dressings and tested their blood for absorption of fat-soluble carotenoids—disease-fighting compounds associated with improved weight and fat loss.

The result? Veggies topped with monounsaturated fat required the least amount—just 3 grams—to get the most carotenoid absorption, while saturated fat and polyunsaturated fat dressings required higher amounts of fat (20 grams) to get the same benefit.

Another study in the Journal of Nutrition found that adding avocado to salad allowed participants to absorb three to five times more carotenoids. Give your greens the ultimate nutrient boost with a dollop of flavorful guacamole, a few slices of fresh avocado, or a tablespoon of avocado oil-based vinaigrette. Those dressing-on-the-side folks don’t know what they’re missing. But speaking of salad dressings, make sure you steer clear of these worst salad dressings!

Avocado May Lower ‘Bad’ Cholesterol Levels

Apples are so cliche. Researchers now say it’s an avocado a day that can really keep the doctor—and your cholesterol levels—at bay. One study in the Journal of the American Heart Association put 45 overweight people on one of three different cholesterol-lowering diets for five weeks. One diet was lower in fat, with 24% of total calories coming from mostly saturated fat, and didn’t include an avocado. A second non-avocado diet was more moderate in fat, with 34% of total calories coming from mostly saturated fats. The third was equally moderate in fat, at 34% , but replaced some of the saturated fats with one whole Haas avocado per day.

The result? Low-density lipoprotein (LDL), the “bad” cholesterol, was 13.5 mg/dL lower among the avocado dieters than the low-fat group—enough to significantly reduce the risk of heart disease. Researchers attribute the results to avocado’s monounsaturated fat content (a type of heart-healthy fat molecule that has one unsaturated carbon bond), which may play an important part in lowering elevated cholesterol—a factor in insulin resistance, excess weight, and obesity. So grab a spoon, a sprinkling of kosher salt or spice if you so wish, and get snacking.

Avocado Antioxidants Neutralize DNA-Damaging Free Radicals

There’s a war going on inside your body! The free radicals have launched an attack on the mitochondria and it’s sabotaging your metabolism! What the what? Free radicals are destructive rogue oxygen molecules—natural byproducts of metabolism—that trigger various chain reactions in the body that destroy cells and DNA, causing all kinds of health problems.

Antioxidants in fresh fruits and vegetables can help neutralize some free radicals, but they can’t reach the mitochondria—base camp for the free radical army. And that’s a problem; when your mitochondria aren’t working properly, your metabolism runs less efficiently. Enter: Avocado.

Researchers say the results jive with low disease rates in Mediterranean countries where olive oil—nutritionally similar to the avocado—is a diet staple.

In fact, study authors predict avocado oil could eventually be referred to as “the olive oil of the Americas.” So put down the white flag and pick up a green fruit; it’s good for your metabolism and patriotic to boot.

Avocadoes May Help Decrease Risk of Diabetes

Sure, avocado’s got all the right junk in all the right places, but fat isn’t the only thing the fruit has going for it. Avocado also provides nearly 20 vitamins, minerals, and phytonutrients essential for healthy weight management, including 14 grams of satiating fiber and 66% (60 micrograms) of your daily need for vitamin K—a nutrient that helps regulate sugar metabolism and insulin sensitivity.

One study in the journal Diabetes Care found men and women whose vitamin K intake was among the highest 25% of subjects showed a 19% lower risk of developing diabetes over the course of 10 years compared with those whose intake was among the lowest fourth.

Leafy greens are an even richer source of the vitamin, so pair a wedge of creamy avocado with your side salad and you’re bound to get your fill. Stabilizing blood sugar has never been so tasty.

Avocados Boost Metabolism and Exercise Endurance

Pre-workout supplements claim to give you that extra boost you need to sweat it out for just a little longer than usual. According to researchers, eating avocado can provide the same energy boost, naturally. A study in the American Journal of Clinical Nutrition compared the effects of a three-week diet high in palmitic acid (saturated fat) to an equicaloric diet high in oleic acid (monounsaturated fats).

The subjects followed each diet for three weeks at a time, during which researchers assessed physical activity and metabolic rate after eating.

The results? Physical activity was 13.5% higher during the high oleic acid diet and post-meal metabolism was 4.5% higher as compared to the palmitic stretch.

Bottom line: swap fried foods, baked goods, and butter for snacks and oils that are high in monounsaturated fat like fresh avocado or avocado oil for a clean energy boost that keeps your metabolism burning, even after you’ve left the gym.

How To Eat Avocado For Weight Loss

Avocados can be added to many recipes to give your meals a nutritional boost.

Just 1 ounce (28 grams) provides good amounts of healthy fats, fiber, and protein.

Avocados may also aid heart health, weight control, and healthy aging (1Trusted Source, 2Trusted Source).

Here are 23 interesting ways to add avocados to your diet.

1. Seasoned

The simplest way to enjoy avocados is by sprinkling them with a pinch of salt and pepper.

You can also try other seasonings like paprika, cayenne pepper, balsamic vinegar, or lemon juice.

A quick way to season an avocado is to cut it into chunks and drizzle it with a little olive oil, balsamic vinegar, pepper, and salt.

2. Stuffed

If you’re looking for more nutritious morning meals, try incorporating avocados into your breakfast.

One way to do this is to fill half an avocado with one egg and bake for 15–20 at 425℉ (220℃) until the egg white has fully set.

You can also top the avocado with crumbled, cooked bacon and season it with fresh herbs and spices like parsley, cayenne pepper, salt, and regular pepper.

Furthermore, you can replace the eggs with other ingredients, such as tuna, chicken, vegetables, and fruits.

A simple online search will give you plenty of stuffed avocado recipes to choose from.

3. In scrambled eggs

If you want to give a regular morning dish a twist, incorporate some avocado into your scrambled eggs.

Simply add diced avocado to your eggs while they’re cooking in a pan. Make sure to do this when the eggs are halfway cooked to avoid burning the avocado and continue cooking them until the avocado is warm.

If you prefer cooler avocado, add it after the eggs are cooked and off the stove.

Finish the dish by topping it with some shredded cheese and season it with salt and pepper to taste.

4. On toast

It’s possible to substitute regular spreads like butter and margarine with avocados.

Using puréed avocado as a spread on toast and sandwiches also adds extra vitamins and minerals to your meal.

5. In guacamole

Guacamole might be among the most famous Mexican dishes.

You can make it using only avocados, herbs, and seasonings, or you can combine it with other great ingredients like corn, pineapple, broccoli, and quinoa.

6. As a substitute for mayo

Avocados can be an ideal substitute in dishes that use mayonnaise as a binder ingredient.

For example, you can use avocado to make tuna, chicken, or egg salads.

7. In salads

Research shows that the extra calories from fat and fiber in avocados may help keep you fuller for longer, which may reduce calorie intake at subsequent meals (3Trusted Source).

Since salads can be light in calories, adding avocados can make them a more filling meal.

8. In soups

Another excellent way to enjoy avocados is in soups.

Avocados can be used as the main ingredient to make avocado soup, or you can add chunks of this green fruit to other soups.

You can find many nutritious soup recipes that incorporate avocados online. These soups can often be enjoyed chilled or hot.

9. As a substitute for sour cream

Avocados can be perfect for dishes that are usually made with sour cream.

For instance, you can make baked potatoes topped with mashed avocados and shredded cheese.

Another option is to make a dairy-free sour cream substitute by blending:

  • 2 avocados
  • the juice of 2 limes
  • 2 tablespoons (30 ml) of water
  • 2 tablespoons (30 ml) of olive or
    avocado oil
  • a pinch of salt
  • a pinch of pepper

10. In sushi rolls

Sushi is a staple in Japanese cuisine. It’s usually made using rice, seaweed, and fish or shellfish.

However, avocados are widely used in sushi rolls as well. They have a creamy mouthfeel and can be used to fill or top sushi rolls.

11. Grilled

Avocados can also be grilled, making them a great side dish, especially for barbecued meats.

Simply cut an avocado in half and remove the seed. Drizzle the halves with lemon juice and brush them with olive oil. Place the cut side down on the grill and cook for 2–3 minutes.

Finally, season them with salt and pepper or any other seasoning of your choice.

12. Pickled

Avocado pickles are delicious and can be used in any dish in which you would typically use avocados, such as salads and sandwiches.

To make them, place 1 cup (240 ml) of white vinegar, 1 cup (240 ml) of water, and 1 tablespoon of salt in a saucepan and bring the mixture to a boil.

Then, pour the mix into a jar and add three diced, unripe avocados. Finally, cover them with a lid and let them marinate for a couple of days before eating.

The pickling solution can be flavored with different ingredients like garlic, fresh herbs, mustard seeds, peppercorns, or chilies.

13. As fries

Avocado fries can make a scrumptious side dish, appetizer, or substitute for regular potato fries.

They can either be deep fried or, better yet, baked for a healthier version.

You can enjoy your avocado fries with different dipping sauces, such as ketchup, mustard, aioli, or ranch.

14. As a topping

Avocados are a great addition to many recipes. For example, avocado slices are perfect to top sandwiches, burgers, and even pizza.

They’re also great for sprinkling on typical Mexican dishes like tacos and nachos.

15. In smoothies

Smoothies can be a perfect meal or snack substitute.

You can combine avocado with green, leafy vegetables like kale and fruits like banana, pineapple, or berries. Plus, for a protein-packed beverage, try adding protein powder, Greek yogurt, or milk.

For a quick smoothie, blend the following:

  • 1 ripe avocado, halved and pitted
  • 1/2 banana
  • 1 cup (240 ml) of milk
  • 1/2 cup (125 grams) of vanilla
    Greek yogurt
  • 1/2 cup (15 grams) of spinach
  • ice to taste

The options are endless when it comes to smoothies, and you can find countless recipes online or in specialized books.

16. As an ice cream

Avocado ice cream can be a healthier and more nutritious option than regular ice cream.

It can be made by combining avocado, lime juice, milk, cream, and sugar.

For a lighter option, you can substitute milk and cream for almond or coconut milk and sugar for honey.

Plus, avocado ice pops are a delicious and refreshing way to keep you cool on hot days.

17. In salad dressing

Store-bought creamy dressings can add a ton of sugar and unhealthy vegetable oils to your salad. Making your own dressing is always recommended to keep your salad nutritious and low in calories.

Salad dressing made with avocado not only has a smooth consistency, it’s also delicious and full of nutrients.

Just blend together the following ingredients and add more water as needed to adjust the consistency:

  • 1/2 avocado
  • 1/2 cup (120 ml) of water
  • 3/4 cup (12 grams) of chopped cilantro
  • the juice of 1 lime
  • 1 clove of garlic
  • 1/4 cup (60 grams) of Greek yogurt
  • 1/2 teaspoon of salt
  • 1/4 teaspoon of ground black
    pepper

18. In desserts

Avocado can be used as a vegan substitute for shortening, butter, eggs, and oils in baking.

This substitution can reduce the calorie content of foods. For example, 2 tablespoons (30 grams) of avocado only have 48 calories, compared with 200 calories for the same serving of butter (4Trusted Source, 5Trusted Source).

Plus, swapping in avocado is easy, as 1 cup (230 grams) of oil or butter equals 1 cup (230 grams) of mashed avocado. Additionally, 1 egg equals 2–4 tablespoons (30–60 grams) of mashed avocado.

Avocado is often used to make chocolate cakes, brownies, mousse, and pudding, as its green color will be hidden in the dark chocolate color.

19. In bread

Avocado is a great ingredient to make bread.

Switch it up by making your favorite banana bread recipe with avocado instead of bananas.

Alternatively, keep the bananas, add cocoa powder, and replace butter or oil with avocado for a scrumptious chocolate-avocado-banana bread.

20. In hummus

Hummus is a nutrient-rich dish usually made with chickpeas, olive oil, and tahini.

Chickpeas are an excellent source of protein and fiber, and tahini and olive oil provide monounsaturated and polyunsaturated fats (6Trusted Source, 7Trusted Source).

Adding avocado to this mixture can increase the fiber and healthy fat contents of the dish. Furthermore, the avocado contributes to the creaminess of the hummus.

21. In pasta sauces

Avocados can be used to make a delicious and creamy avocado sauce for pasta dishes.

Vegetables that go well with this sauce include tomatoes and corn.

Moreover, you can add a spin to your mac and cheese by incorporating avocado into the recipe.

22. In pancakes

Pancakes are high in carbs, but adding avocado can provide extra nutrients, vitamins, and minerals.

These pancakes also have an attractive green color and creamy, thick consistency.

Additionally, you can add fruit like blueberries to increase the nutrient content of the pancakes.

23. In drinks

Avocados can be used to make incredible cocktails like margaritas, daiquiris, or martinis.

Even though they’re all made differently, they have a similar creamy consistency.

Non-alcoholic versions of these drinks can be made by simply omitting the alcohol.

The bottom line

Eating avocados has been shown to benefit your health in various ways.

They’re surprisingly easy to incorporate into recipes, contributing to both the texture and nutrient content of many meals.

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