Game World!: can avocados help me lose weight?

How Avocados Can Help You Lose Weight & Get Lean

Avocados are a unique and delicious fruit.

Most people consider avocados to be healthy since they’re rich in nutrients and healthy fats.

Some people also believe the healthy fats in them are perfect for weight loss.

However, others fear these fats may cause you to gain weight.

This article explores whether avocados are weight loss friendly or fattening.

Avocado Nutrition Facts

Avocados are a great source of several vitamins, minerals, healthy fats and fiber. 3.5 ounces (100 grams), or about half an avocado, contain around 160 calories (1).

This serving also contains:

Vitamin K: 26% of the RDI.

Folate: 20% of the RDI.

Vitamin C: 17% of the RDI.

Potassium: 14% of the RDI.

Vitamin E: 10% of the RDI.

Avocados also contain a fair amount of niacin, riboflavin, copper, magnesium, manganese and antioxidants (2Trusted Source, 3Trusted Source).

Furthermore, avocados are low in carbs and a great source of fiber. Each serving contains only 9 grams of carbs, 7 of which come from fiber.

Unlike most other fruits, avocados are relatively high in fat — about 15% by weight.

Each and every fruits give different health benefits and vitamins, so before start weight loss plan please consider the proper weight loss expert... this doctor give free doctor consultation through phone call. there is no mediator and no receptionist . **the direct doctor number is +91 99949 52278 ( Free doctor consultation ).** this doctor is work for service oriented. so this Doctor give free doctor consultation.

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Avocado Health Benefits That Prove It's a Perfect Weight Loss Food

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.

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.

Avocados May Help Improve Overall Diet Quality

What Are the Health Benefits of Avocado, and Can It Help You Lose Weight?

According to the National Center for Biotechnology Information (NCBI), these are the nutrition facts for about one-half, or 68 grams (g), of an avocado: (3)

Calories 114
Dietary fiber 6 g
Total sugar 0.2 g
Potassium 345 milligrams (mg)
Sodium 5.5 mg
Magnesium 19.5 mg
Vitamin A 43 micrograms (μg)
Vitamin E 1.3 mg
Vitamin K 14 μg
Vitamin B-6 0.2 mg
Monounsaturated fatty acids 6.7 g

Could Avocados Be the Key to Weight Loss?

Go ahead, order extra guacamole: This study suggests adding avocado to your meals may help you lose weight.

Before you start feeling guilty about indulging in that guacamole, consider a new study from the Center for Nutrition Research at Illinois Institute of Technology that suggests the fat in avocado can help you suppress hunger and stay more satisfied longer.

The study was published in the peer-reviewed journal Nutrients on May 8, 2019. It concludes that overweight and obese people who added avocado to their meals as a substitute for refined carbohydrates were able to stave off hunger longer and increase meal enjoyment. On three different days, researchers fed 31 overweight or obese adults one of three meals with identical calories: A high-fat meal with one avocado, a high-fat meal with half an avocado, or a low-fat meal. For six hours afterward, the volunteers reported how hungry they felt.

Avocados are one of the most calorie dense fruits, a medium size avocado clocks in at 300 calories. That’s more than most 50 gram chocolate bars, and around the same as the average 100 gram bag of sugary sweets.

The only way you will lose weight is by maintaining a caloric intake that is lower than that which your body requires to maintain its weight over an extended period of time.

The fact that avocados pack such a high caloric punch per gram suggests that you should cut them out of your diet simply for the fact it’s easy to keep your caloric intake lower without consuming them.

Time for a mini rant. Questions like this shouldn’t exist, the health industry has come up with a bunch of fads and shortcuts that supposedly make you lose weight and it’s all total and utter bullshit.

There is no magic pill food that will make you lose weight. Weight loss is about one simple formula, calories in vs calories out.

I suggest that if you want to actually achieve your fitness goals you rid your brain of the horse crap the industry has been feeding you about special diets, magic foods, Kardashian workouts, instagram fitness plans and overpriced supplements.

Health and fitness is simple contrary to what the popular media and people that make money from it want you to believe. Results are born out of consistent progressive exercise, consistent and flexible diets and making health part of your lifestyle.

Repeat after me, there is no magic pill.

Avocado may help us to lose weight by keeping us full longer and make us eat fewer calories. Avocado contain high fiber and low in carbs which help us to promote weight loss. The fiber make it an ideal food to promote our metabolic health thereby reduce our weight. This because eating avocado made us feel full and satisfied helping us to keep hunger at bay. The average person may take half a fruit a day as it has good sources of fiber, vitamin E, protein, vitamin C, Iron, potassium and plenty of fats. An average size of a avocado can give 200 to 250 calories and 21 grams of fats. A healthy male and female require 2500 and 2000 calories daily respectively. Besides, do not take too much avocado because it has high potassium content causing us to have imbalance intake of sodium and potassium can cause heart problem. Vitamin K in avocado help to stop bleeding and also good for the eye health.

Eating avocado help our digestion and weight management especially weight loss. I has mono unsaturated fat, 18 essential amino acid, soluble fiber to help trap excess cholesterol and send it out our system. Avocado helps in our digestion of fats into fatty acid and water. Owing to high fat content of pulp make us feeling full and the rich digestive enzyme and oleic acid which increase ou metabolism and burning of our fats. The soluble fiber for feeding gut bacteria in our intestine and keep our bowel movements, lower sugar spike and aid weight loss and lower risk of other diseases.

Why Avocados Help You Lose Weight

Avocado does not contain cholesterol, sodium(retain water), can lower saturated fat, help us full day long, low in glycemic index so it does not raise insulin making it edible by diabetic people. It has mono unsaturated oleic acid - a heart healthy fatty acid which help to improve heart disease risk by lowering cholesterol and triglyceride levels.

Avocado has important sources of healthy fat, fiber and important nutrients plus potassium that help us to maintain healthy blood pressure and weight. Would suggest for some days slather small pieces of avocado in between our bread in in place of butter and bacon for breakfast and mid day snacks.

Nutty and buttery avocados are healthy and delicious! Did you know that you can go on an avocado diet for weight loss? Yes, you can. This lush green Mexican fruit is high in calories (322 calories) but contains high amounts of healthy fat (29 g), dietary fiber (13.5 g), and is rich in vitamins A, E, K, and C, iron, and calcium (1). Research shows that the healthy fats in avocados make it a healthy fruit to treat overweight and obesity, heart diseases, cancer, arthritis, and skin and hair issues (2). So, if you love avocados and want to lose weight without going hungry, try the avocado diet. Consuming avocados will reduce cholesterol and inflammation, remove toxins, aid in good digestion, and protect the cells’ integrity. Here’s everything you need to know about the avocado diet for weight loss. Scroll

In This Article

How Avocado Aids Weight Loss

3 Day Avocado Diet Plan

Foods To Eat

Foods To Avoid

Avocado Recipes

Lifestyle Changes To Make

How Avocado Aids Weight Loss

How does avocado diet work for weight loss

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Reduces Cholesterol And Triglycerides

Interestingly, avocados help reduce bad cholesterol (LDL cholesterol) and plasma triglycerides. LDL cholesterol can get deposited on the arterial walls and lead to stroke and heart attack. Abnormally high levels of plasma triglycerides can lead to atherosclerosis, may steer your body towards developing insulin resistance and diabetes (3). Avocados are rich in monounsaturated fatty acids (MUFA) and help to lower serum LDL cholesterol. A study published in the Journal of Clinical Lipidology confirms that consumption of avocado can help reduce LDL cholesterol and serum triglycerides and improves good cholesterol (HDL cholesterol) levels in the blood (4).

Increases Satiety

Avocados can help increase satiety and reduce appetite. In a study conducted by Loma Linda University, USA, the participants were divided into three groups, avocado-free, avocado inclusive, and avocado added. The blood glucose, insulin levels, and appetite was measured before and at specific intervals. The participants in the avocado inclusive group reported an increased satisfaction by 23% and a reduced appetite by 28%. And the participants in the avocado added group reported a greater satisfaction by 26% and a reduced appetite by 40% (5). So, by adding avocado to your diet, you will not feel hungry frequently because of satiation. This may ultimately prevent consumption of foods high in sugar and salt.

Reduces Metabolic Syndrome Risk

According to Mayo Clinic, a large waist circumference is a clear sign that you may suffer from metabolic syndrome. It is a name given to a group of health conditions such as heart disease, stroke, and diabetes. Metabolic syndrome is directly linked to leading a sedentary lifestyle and weight gain. The MUFA and dietary fiber-rich Hass avocados can increase the intake of healthy fats and dietary fiber that will invariably increase your nutrition quality, reduce your waist circumference, limits consumption of sugary foods, and reduce the risk of metabolic syndrome (6).

Reduces Oxidative Stress

Avocados can also contribute to reducing the oxidative stress in the body. Oxidative stress occurs when the levels of harmful reactive oxygen species (ROS) rise due to normal cell functions, environmental stress, bad food habits, mental stress, disease, and UV exposure. The antioxidants and oleic acid present in avocados help reduce the oxidative stress and prevent DNA damage, reduces the risk of heart diseases, renal failure, inflammation-related obesity, and protects the proteins and lipids in your body from being altered by the reactive oxygen species. Avocado oil, seeds, and peel have also been found to have antioxidant properties that help maintain proper metabolism and cell function (7) (8) (9) (10).

It is clear that avocado flesh, peel, and seed are all nutrient-rich and can help reduce weight. Now, let me give you a 3-day avocado diet plan that involves eating one avocado per day along with other weight loss promoting foods. This diet plan will also help you detox and rejuvenate your cells and will assist them in proper functioning. Here’s your 3-day routine.

3 Day Avocado Diet Plan

3 day avocado diet plan for weight loss

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Day 1

Meals What To Eat

Early Morning (6:30 – 7:30 a.m.) 1 cup fenugreek soaked water

Breakfast (8:15:8:45 a.m.) 1 medium bowl quinoa salad with ½ an avocado

Mid-Morning Snack (10:30 a.m.) 1 cup green tea

Lunch (12:30 – 1:30 p.m.) Lettuce tuna wrap with avocado, tomato, cucumber, jalapenos, purple cabbage, and lime juice + 1 cup buttermilk

Evening Snack (4:00 p.m.) 1 cup black coffee + 1 saltine cracker

Dinner (7:00 p.m.) Sauteed veggies with a small piece of chicken breast or a medium bowl of boiled lentils

Substitutes

Fenugreek – Fennel seeds

Quinoa – Broken wheat

Green tea – White tea or oolong tea

Lettuce – Kale

Tuna – Salmon

Tomato – Bell pepper

Cucumber – Zucchini

Jalapenos – Olives

Purple cabbage – Chinese cabbage

Lime juice – Orange juice

Black coffee – Green tea, white tea, or oolong tea

Saltine cracker – Multigrain biscuits

Sauteed veggies – Grilled veggies

Chicken – Mushroom/tofu

Boiled lentils – Boiled kidney beans

Now, though you will eat healthy and fat burning foods, you also need to utilize the stored fat to lose the extra flab. So, you have to work out along with eating well. Here’s your exercise routine on Day 1.

Exercises For Day 1

Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)

Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)

Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)

Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)

Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)

Side lunges – 1 set of 10 reps

Jumping jacks – 2 sets of 20 reps

Spot jogging – 5-10 minutes

Squat – 1 set of 10 reps

Lunges – 2 sets of 10 reps

Crunches – 2 sets of 10 reps

Side crunches – 2 sets of 10 reps

Mountain climbers – 2 sets of 10 reps

Push-ups – 2 sets of 5 reps

Tricep dips – 2 sets of 5 reps

Sit-Ups – 1 set of 10 reps

Russian dance – 2 sets of 10 reps

Stretch

How You Will Feel After Day 1

If you are a binge eater, you may feel agitated on the first day by the restricted food choices and portions. But if you can adhere to the first day of the avocado diet, you will be able to stick to the diet plan till and beyond the third day. Drink water whenever you feel the urge to snack on junk food. By the end of a successful day 1, you will feel great about yourself and look forward to losing weight and looking your best. For that, you need to follow the Day 2 diet plan.

Day 2

Meals What To Eat

Early Morning (6:30 – 7:30 a.m.) 1 cup water with 1 teaspoon apple cider vinegar

Breakfast (8:15:8:45 a.m.) 2 scrambled eggs + 5 slices of avocado + ½ an apple + 2 almonds

Mid-Morning Snack (10:30 a.m.) 1 cup green tea

Lunch (12:30 – 1:30 p.m.) Chickpea and avocado salad + 1 cup coconut water

Evening Snack (4:00 p.m.) 1 cup black coffee + ½ cup popcorn

Dinner (7:00 p.m.) Avocado salmon with lemon butter + veggies + 1 cup warm low-fat milk

If you are a picky eater, you can choose from the list of substitutes given below.

Substitutes

Apple cider vinegar – ½ a juice of lime

Eggs – Sauteed button mushrooms

Apple – Pear

Almonds – Walnuts

Green tea – Black coffee or white tea

Chickpea – Lima beans

Coconut water – Watermelon juice

Black coffee – Herbal tea

Popcorn – 10 in-shell pistachios

Salmon – Mackerel

On Day 2 too, you have to work out so that your body can mobilize the fat and help you lose weight. Here’s what you should do.

Exercises For Day 2

Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)

Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)

Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)

Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)

Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)

Calf raise – 2 sets of 15 reps

High jumps – 2 sets of 20 reps

Squat – 1 set of 10 reps

Lunges – 2 sets of 10 reps

Scissor kicks – 2 sets of 10 reps

Horizontal kicks – 2 sets of 10 reps

Alternate kicks – 2 sets of 10 reps

Crunches – 2 sets of 10 reps

Side crunches – 2 sets of 10 reps

Push-ups – 2 sets of 5 reps

Tricep dips – 2 sets of 5 reps

Sit-ups – 1 set of 10 reps

Russian dance – 2 sets of 10 reps

Plank – 20 second hold

Stretch

How Will You Feel By The End Of Day 2

By the end of day 2, you will feel energetic, and your food cravings will reduce. You will start to feel active and turn more productive. The positive changes will motivate you to move on to the 3rd day of the avocado diet.

Why I Eat 1 Avocado Per Day [Avocado Reigns Supreme]

Day 3

Meals What To Eat

Early Morning (6:30 – 7:30 a.m.) 2 tablespoons fenugreek seeds soaked in 1 cup water

Breakfast (8:15:8:45 a.m.) 2 avocado and wheat flour pancakes

Mid-Morning Snack (10:30 a.m.) 1 cup freshly pressed papaya juice

Lunch (12:30 – 1:30 p.m.) Turkey and avocado salad + 1 cup coconut water

Evening Snack (4:00 p.m.) 1 cup green tea + 1 saltine cracker

Dinner (7:00 p.m.) Avocado stuffed chicken breast with blanched spinach, asparagus, and carrots + 1 small scoop low-fat vanilla ice cream

Substitutes

Fenugreek seeds – Fennel seeds

Wheat flour – Multigrain flour

Papaya juice – Watermelon juice

Turkey – Tofu

Coconut water – ½ cup low-fat yogurt

Green tea – Black coffee or oolong tea

Saltine cracker – 1 multigrain biscuit

Chicken – Turkey

Spinach – Kale

Asparagus – Zucchini

Carrot – Bell pepper

Low-fat vanilla ice cream – sour cream and fruits

Day 3 is no exception, and hence you have to work out on this day too. Here’s what you should do.

Exercises For Day 3

Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)

Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)

Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)

Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)

Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)

Spot jogging – 7-10 minutes

Explosive lunges – 2 sets of 10 reps

Jumping jacks – 2 sets of 20 reps

Sit-ups – 2 sets of 10 reps

Explosive squats – 2 sets of 10 reps

Kickbacks – 2 sets of 5 reps

Bicep curls – 2 sets of 10 reps

Tricep extension – 2 sets of 10 reps

Pull ups – 2 sets of 5 reps

Side plank – 10-second hold

Forward plank – 20-second hold

Scissor kicks – 2 sets of 10 reps

Mountain climbers – 2 sets of 10 reps

Stretch

Meditation

How Will You Feel By The End Of Day 3

By the end of Day 3, you would have lost a lot of water weight which will make you appear slimmer. You will feel more active and lighter. But the real struggle is after you complete Day 3 of the avocado diet. If you think that you have lost enough weight and go back to your sedentary lifestyle, you will gain the weight back in no time. Therefore, this is what you should do after completing the avocado diet.

Avocado Diet – Beyond Day 3

After Day 3, you should follow this routine to burn fat, build lean muscle, and improve your overall well-being.

Foods To Eat

Foods to include in avocado diet for weight loss

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Vegetables – Spinach, broccoli, kale, Chinese cabbage, bok choy, spring onions, cabbage, French beans, mushrooms, carrot, beetroot, drumsticks, tomato, cauliflower, onion, sweet potato, collard greens, bottle gourd, bitter gourd, eggplant, squash, etc.

Fruits – Avocado, watermelon, apple, pear, peach, plum, orange, lime, lemon, etc.

Protein – Chicken breast, ground turkey, eggs, lean cuts of beef, salmon, mackerel, tuna, haddock, mushroom, tofu, soy chunks, beans, lentils, bone broth, etc.

Nuts & Seeds – Chia seeds, flaxseeds, pumpkin seeds, almonds, walnuts, pistachios, macadamia nuts etc.

Fats & Oils – Olive oil, rice bran oil, ghee (clarified butter), peanut butter, sunflower seed butter, flaxseed butter etc.

Herbs & Spices – Turmeric, coriander powder, cumin, cayenne pepper, black pepper, rosemary, thyme, cilantro, dill, fennel, star anise, mace, nutmeg, clove, cardamom, cinnamon, etc.

Grains – Brown rice, wheat, broken wheat, sorghum, etc.

Dairy – Low-fat milk, low-fat yogurt, sour cream, buttermilk, and cheddar cheese.

Beverages – Coconut water, water, freshly pressed fruit and vegetable juice, etc.

Foods To Avoid

Foods to avoid in avocado diet for weight loss

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Vegetable – Potato

Fruits – Mango and grapes

Protein – Red meat

Nuts & Seeds – Cashew

Fats & Oils – Butter, margarine, lard, vegetable oil, hemp seed oil, and canola oil.

Grains – White rice

Dairy – Full-fat milk, full-fat cream, full-fat yogurt, and cream cheese.

Beverages – Aerated and artificially sweetened drinks, packaged fruit and vegetable juice, energy drinks, and alcohol.

If you are new to cooking by yourself, I can share a few easy avocado recipes that are delicious and nutritious. Take a look.

Avocado Recipes

Avocado Wheat Flour Pancakes

Avocado wheat flour pancakes recipe for weight loss

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Ingredients

½ cup medium cubes of avocado

1 cup wheat flour

3 tablespoon milk

2 tablespoons oats bran

2 tablespoons finely chopped red bell peppers

2 tablespoons finely chopped carrots

1 teaspoon chili flakes

1 tablespoon cilantro

3 tablespoons olive oil

Salt to taste

How To Prepare

Mash the avocado in a bowl.

Add wheat flour, milk, oats bran, chopped carrot and bell pepper, chili flakes, cilantro, salt, and teaspoon olive oil. Mix well and make the batter into a thick consistency.

Heat olive oil in a pan or you can use cooking spray.

Add a dollop of the avocado batter and cook it for 2 minutes each side.

Enjoy the savory and nutritious avocado pancakes for breakfast.

Avocado Shrimp Salad

Avocado shrimp salad diet for weight loss

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Ingredients

10 medium sized shrimps

½ cup medium sized cubed avocados

3 tablespoons chopped chives

¼ cup julienned yellow bell peppers

½ cup roughly chopped kale

¼ cup finely chopped celery

2 teaspoons minced garlic

2 tablespoons olive oil

2 tablespoons lime juice

A handful of cilantro

Salt to taste

½ teaspoon black pepper

How To Prepare

Heat a skillet and add 1 tablespoon olive oil.

Throw in the shrimps and cook for 2-3 minutes. In a bowl mix olive oil, lime juice, salt and pepper and keep aside.

In another bowl, toss the cooked shrimps, avocados, garlic, kale, celery, bell peppers, salt, and pepper.

Drizzle the olive oil dressing on top and mix well.

Top it with chopped chives.

Avocado Spinach & Orange Smoothie

Avocado spinach and orange smoothie for weight loss

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Ingredients

½ an avocado

½ cup baby spinach

1 orange

½ an inch chopped ginger

¼ teaspoon cayenne pepper

A pinch of pink Himalayan salt

How To Prepare

Toss the avocado, spinach, orange, and ginger into a blender and give it a spin.

Pour the creamy smoothie into a glass and add cayenne pepper and pink Himalayan salt.

Stir well before drinking.

So, you see you can use avocado to create food magic within minutes. Now, a lot of women are obese not because they do not eat well or are not active. It’s due to their lifestyle. So, here are few pointers to change your lifestyle and shed the fat quickly and permanently.

Lifestyle Changes To Make

Lifestyle changes that help along with avocado diet for weight loss

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Drink 3-4 liters of water every day. If you work out, drink 5-6 liters of water every day. Water will help maintain homeostasis, flush out toxins, help maintain cell turgidity, and improve cell function.

Have your meals at the right time. Do not wait until you feel too hungry, eating every 2-3 hours is the key to losing weight and maintaining it. If you eat when you are starving, you will tend to eat more and mindlessly.

Go for a walk every day. Walking will not only improve your fitness but also help sort your thoughts and calm your overworked brain.

Choose your food mindfully. When you buy your groceries, think of it as an investment for better health. Avoid buying junk food or foods that are high in sugar, salt, artificial flavors, etc. Always buy veggies, fruits, lean meat, nuts, etc. that will reduce the amount of toxin in your body.

Drink alcohol but in moderation. And the best way to do that is to drink in a pub and not at home. Toss out all the alcohol bottles from your home now! Once you break the habit, believe me, your stamina to workout will go up and that will lead to an increased productivity at work or school.

Sleep early and wake up early. And of course, get at least 7 hours of sleep every night. Not sleeping enough is one of the leading causes of weight gain. Your body and brain need to rest to function properly. Moreover, if you wake up early, you will have time to work out and also prepare your breakfast before you head out.

Cook at home or choose a restaurant that uses organic ingredients and uses less or no artificial coloring and flavoring agents.

Make your loved ones understand why you need to change your lifestyle, so you get their full support. Don’t get thrown off the track.

Build your social support by making new friends at the gym or a sports club. They will keep you motivated to stay fit and stay on track.

Avoid staying awake till late at night, no matter how interesting the next episode of Game of Thrones might seem. Because when you are awake and watching a series, you will tend to snack, which will ultimately lead to weight gain.

Although avocado is high in calories, it contains a good amount of dietary fiber and healthy fats. These healthy fats help reduce bad cholesterol and triglyceride levels in the body, while fiber aids in suppressing hunger and limiting food intake. This way, consuming avocados can help reduce waist circumference and lower the risk of metabolic syndrome. Go for the 3-day avocado diet discussed above, which also includes other weight loss-friendly foods, for significant short-term weight loss. However, it is recommended to consult a doctor or a dietitian before embarking on this diet.

As a plant-based eater, I'll admit that my high-carb diet (that absolutely includes tons of sweet potatoes, whole grains, and dates), gives me energy for my explosive CrossFit workouts, but I end up feeling hungry soon after eating. Then I end up eating more, which has resulted in about a 10-pound weight gain over the past year or so. And no, it wasn't muscle.

Many experts suggest including healthy fats in your diet to help you feel more satiated, so you eat less. Would this work for me? Registered dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition told POPSUGAR that healthy fats are essential for weight loss because they "keep us full and satisfied since they are digested slower than carbohydrates." Avocados are one of the foods she recommends clients include to help with weight loss.

Avocado a Day Keeps the Doctor Away?

My Avocado Experiment

I was used to eating half an avocado a few times a week, but I thought: what if I ate one whole avocado every single day? How would I feel? Would it keep me fuller longer? Would I end up eating fewer daily calories? Would I lose weight? Or, because they're high in calories, would I gain weight? I got out my pink Himalayan sea salt, a sharp knife, and a spoon, and was ready to see what would happen.

Foods like avocados are considered a superfood as they are an excellent source of healthy fats and fibre. Here's why you need to add this high-fat food to your weight loss diet to reduce belly fat.

Weight loss diet: 2 ways this high-fat food avocado can help you burn belly fat fastWeight loss diet: 2 ways this high-fat food avocado can help you burn belly fat fast | Photo Credit: Getty ImagesKEY HIGHLIGHTSAvocados are high in fat and calories, but studies suggest that they can help you lose or maintain weightAvocados are low in carbs but contain a significant levels of fibre, healthy fats and various essential nutrientsHere's why you need to add avocados to your weight loss diet

New Delhi: Contrary to what most people assume, dietary fat isn’t the devil as it was thought to be. Turns out, all sorts of healthy foods that contain fat can be actually beneficial for weight loss and reducing that stubborn belly fat. Foods like avocados are considered a superfood as they are an excellent source of heart-healthy fats, fibre, vitamins, minerals, and various other essential nutrients. Avocados are also low in carbs but contain a significant amount of potassium, copper, niacin, magnesium, manganese, riboflavin, and antioxidants.

Avocados are very high in fat, containing mostly monounsaturated fat called oleic acid linked to many health benefits such as weight loss. So, some 77 per cent of their total calories from fat - about half an avocado contains around 160 calories. In fact, avocados can be a part of a healthy diet to help you gain or maintain weight. Studies have linked oleic acid to decreased inflammation and a lower risk of developing heart disease. It has been shown that replacing saturated fat with monounsaturated fat in your diet can increase insulin sensitivity, improve blood sugar control, and reduce bad cholesterol.

Reasons why you need to add avocados to your weight loss diet

Avocados are incredibly filling

Avocados are high in both fat and fibre, which means adding them to your diet can help you feel more full and satiated. This is due to the fact that the fat and fibre content in this fruit slows the release of food from the stomach, having a strong effect of feelings of fullness and making you eat fewer calories overall, aiding weight loss. Additionally, avocados are high in soluble fibre that has been shown to reduce belly fat by suppressing appetite.

Avocados may aid weight loss

Although avocados are high in fat and calories, studies suggest that they can help you lose or maintain weight. For instance, one large observational study found that people who ate avocados tend to have lower body weight, reduced risk of metabolic syndrome and healthier diets compared to those who didn't eat the fruit. It may be noted that the monounsaturated fats in avocados have been linked to several other benefits in addition to improving heart health. It is believed that monounsaturated fats help expedite fat burning and cause the body to burn more calories after eating, which may contribute to fat loss.

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What is best fruit to mix with avocado?

Avocados really are the darlings of the culinary world. They’re immensely versatile, and work their delicious way into just about any recipe you can think of. So, let’s take a look at 14 different fruits that go with avocado, and how you can help them play together.

1. BANANAS

You may not ordinarily think of pairing avocados and bananas because they’re both soft and creamy, but they work. Basically, you use avocado as a thickening or creami-fying agent in smoothies. It won’t add much flavor, but will add even more nutrients to an already deliciously healthy drink.

2. ORANGES

Adding oranges to leafy green salads is a great way to help draw the iron out of the greens and into your body. Add avocado for a solid dose of healthy fats, and for a lovely acidic tang to balance avocados’ nuttiness. Then just add a handful of nuts or seeds for a whole, protein-packed meal.

Related Article: Complete Citrus Fruit List

3. LIMES

If you’re going to pair these tart fruits with avocados, use their juice rather than their flesh. Sure, you can just drizzle lime juice over your avocado slices and use them to top arepas or tacos, but there’s another option: salad dressing. Puree some avocado with lime juice, cilantro, plain vegan yogurt, olive oil, salt, and pepper. Then use that dressing on whatever veggie-liciousness you love the most.

4. STRAWBERRIES

Since we’re talking about salads, if you haven’t had both avocado and strawberries in a salad before, please remedy that. In fact, grab some baby spinach and arugula, top it with sliced strawberries, cubed avocados, toasted walnuts and/or sunflower seeds, and sunflower sprouts. Then drizzle that with a Dijon vinaigrette. You’re welcome.

You May Also Like: Fruits that Go with Sangria

5. KIWIS

Do you like green smoothies? If so, there are few combinations out there as luscious as avocados and kiwis. While avocados are neutral flavored and creamy, kiwis are an amazing mix of tanginess, sweetness, and acidity. Mix these together with some coconut water and almond milk, and a handful of spinach or kale for extra green “oomph”.

Avocado smoothie

6. BLUEBERRIES

Most people combine avocados and blueberries in smoothies, but you don’t have to limit yourself like this. Blueberries are also great in salads with avocado slices, and some people even garnish avocado toast with these beautiful fruits. Hey, if raisin bread is a thing, avocado-blueberry toast could work too, right?

Related Article: 10 Spices that Go with Blueberries

7. PINEAPPLES

Rather than putting everything together in a smoothie, try playing with different flavors and textures in various recipes. For example, pineapple-avocado salsa can be absolutely spectacular. Pineapple’s acidity and sweetness counterbalances avocado’s flavors well. You just need to add some heat and sharpness, either with raw red onion (which will macerate in the pineapple juice beautifully), or a spicy pepper.

8. WATERMELONS

Remember how avocado is really quite fabulous with crunchy textures? Well, if you don’t have jicama in the house (which is a root vegetable and thus not on this list), swap in some watermelon. You’ll get a similar crunchy juiciness, which goes so well with lush, velvety avocado.

9. CRANBERRIES

If you’re an avocado fan, you’ve probably smooshed or pureed it before and used it in lieu of mayonnaise. Well, the next time you make a vegan “chick’n” salad with smashed chickpeas, use that avocado mush to hold it all together. Then add in some dried cranberries, a spritz of lemon juice, and some salt and pepper to taste.

10. MANGOES

Frozen treats don’t have to be unhealthy, you know. Puree avocado and mangoes together with some maple or agave syrup. Then put it through an ice cream maker, or just freeze it and scoop it once it’s solidified. It’ll be a startling bright yellow-green hue, and taste like sunshine in a bowl. Or on a cone. Your call.

Additional Reading: What Fruit Goes Well with Mango in a Smoothie?

Avocado Mango Salsa

11. CUCUMBERS

It’s easy to make salad with just about anything, so let’s mix things up a bit. Do you like gazpacho? Well, if you’re fond of that tomato-based, chilled summer soup, then try a green version instead. Make a green juice with celery, cucumbers, green peppers, a bit of hot pepper, and green onions. Then chill that, and serve it swirled through with avocado cream.

12. HOT PEPPERS

Avocados’ creamy coolness provides a perfect counterbalance to hot, crunchy peppers. The next time you make guacamole, be sure to add some minced jalapeno or habanero peppers into it. They’ll add a fiery bite to this fabulous dip, whether you’re using it for crudites or as a topping for your favorite nachos.

13. OLIVES

If you’ve more of a fondness for savory dishes than sweet ones, that’s absolutely okay. Although most of the fruits on this list are sweet(ish), remember that olives are, in fact, also fruits. And they are gorgeous with avocado. The next time you make pasta, try making a creamy dressing for it with avocado, basil, olive oil, and a bit of lemon juice. Toss this well, and garnish with a couple different types of sliced olives. Don’t bother sharing it.

Related Article: Where Are Olives in the Grocery Store?

14. TOMATOES

Sure, avocado toast has been the coolest thing ever for the past few years, but there’s no reason why you can’t enjoy avocados in bulkier sandwich form. Toast a baguette, bagel, or a couple of pieces of good sourdough bread. Then spread on some avocado, top it with sliced tomatoes, and some crumbled vegan feta cheese. Close it up and serve it alongside some piping hot tomato soup, and you’ll have a new favorite lunch.

As you can see, these fruits that go with avocado range across the board. Savory and sweet, spicy and crunchy, and everything in between. It’s so much fun to get experimental to see which textures and flavor combinations you like best, so get cooking and enjoy every minute of it.

What are health benefits of avocado?

Avocados may have a range of health benefits, including improving digestion, decreasing the risk of depression, and protecting against cancer.

Also known as an alligator pear or butter fruit, avocados are actually a type of berry. They grow in warm climates.

Avocados provide a substantial amount of monounsaturated fatty acids and are rich in manyTrusted Source vitamins and minerals. Incorporating them into a varied, healthy diet can provide a number of benefits.

Top 10 Healthiest Foods

Below, we take an in-depth look at the nutritional makeup of avocados, 12 ways that they may benefit our health, and some risks to consider.

Benefits

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A diet that contains a variety of fruits and vegetables can provide numerous health benefitsTrusted Source. It may, for example, reduce the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and weight moderation.

Here are 12 reasons why avocados can contribute to a healthy diet:

1. Rich in nutrients

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids.

Avocados contain high levels of healthy, beneficial fats, which can help a person feel fullerTrusted Source between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable.

Roughly half an avocado, or 100 grams (g), containsTrusted Source:

160 calories

14.7 g of fat

8.5 g of carbohydrates

6.7 g of fiber

less than 1 g of sugar

Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and even helps supportTrusted Source the immune system.

Learn more about the different types of fat here.

2. Healthy for the heart

In every 100 g of avocado there are 76 milligramsTrusted Source of a natural plant sterol called beta sitosterol. Regularly consuming beta sitosterol and other plant sterols may help maintain healthy cholesterol levels, which are important for heart health.

3. Great for vision

Avocados contain lutein and zeaxanthinTrusted Source, two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light.

The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. As a result, adding avocados to the diet may help reduce the risk of developing age-related macular degeneration.

4. May help prevent osteoporosis

Half an avocado provides approximately 18%Trusted Source of the daily value of vitamin K.

This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium.

5. Components may prevent cancer

Studies have not yet assessed a direct link between avocado consumption and a reduction in cancer risk. However, avocados do contain compounds that may help prevent the onset of some cancers.

ResearchTrusted Source has associated an optimal intake of folate with a reduced risk of developing colon, stomach, pancreatic, and cervical cancers. However, the mechanism behind this association remains unclear. Half of an avocado contains roughly 59 mcgTrusted Source of folate, 15% of the daily value.

Avocados also contain high levels of phytochemicals and carotenoids, which may have anticancer properties. StudiesTrusted Source have shown that carotenoids, specifically, may protect against cancer progression.

A 2013 reviewTrusted Source highlighted the potential benefits of avocado consumption in relation to breast, oral, and throat cancers. However, these associations are typically the result of test tube studies, not controlled human trials. Further research is necessary to confirm these associations.

6. Supporting fetal health

Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube abnormalities. Consume at least 600 micrograms (mcg)Trusted Source of folate per day when pregnant. One avocado may contain as much as 160 mcgTrusted Source.

Avocados also contain fatty acids that are integralTrusted Source to a healthy diet and fetal development.

7. Reducing depression risk

Avocados are a good source of folateTrusted Source, which plays an important role in overall dietary health. Studies have also found links between low folate levels and depression.

Folate helps prevent the buildup of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Reviews of past researchTrusted Source have linked excess homocysteine with cognitive dysfunction, depression, and the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

8. Improving digestion

Avocados are high in fiber, containing approximately 6–7 gTrusted Source per half fruit.

Eating foods with natural fiber can help prevent constipation, maintain digestive tract health, and lower the risk of colon cancer.

Learn more about the importance of fiber here.

9. Natural detoxification

Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool.

StudiesTrusted Source have shown that dietary fiber also promotes good gut health and microbial diversity. This helps the body maintain a healthy bacterial balance. This can reduce inflammation and aggravation of the digestive tract.

10. Osteoarthritis relief

Avocados, soy, and some other plant foods contain saponins. These substances may have a positive effect on knee and hip osteoarthritis symptoms. However, researchers have not yet confirmed the long-term effects of saponins in people with osteoarthritis.

11. Antimicrobial action

Avocados and avocado oil contain substances that have antimicrobial properties. Research shows that avocado seed extracts can help defend the body against both Streptococcus agalactiae and Staphylococcus aureus infections, for example.

12. Protection from chronic disease

The monounsaturated fatty acids in avocados may be beneficial in preventing chronic conditions, such as cardiovascular disease.

Meanwhile, researchTrusted Source suggests that an optimal intake of fiber may reduce the risk of stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases, and avocados are rich in fiber.

The right fiber intake can also lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for people with obesity.

Ripeness, recipes, and other uses

A person can incorporate avocados into their diet in a variety of ways. Soft avocados, for example, make delicious guacamole, while firmer avocados are great for slicing and adding to a salad or sandwich.

To tell how ripe an avocado is, gently press the skin. If the skin is completely firm, the avocado needs to ripen further. If the skin gives way to pressure, the avocado is ready to eat.

People can use avocados in many other forms, such as an oil for cooking or moisturizing the skin or hair. Check product information before making a purchase, to avoid misuse.

A range of avocado oils is available for purchase online.

Risks

A person’s overall diet is key in achieving good health and preventing illness. For this reason, it is better to focus on having a diet with plenty of variety than to concentrate on the benefits of individual foods.

There is little risk in eating avocados in moderation. But as with all foods, overdoing it can lead to unwanted outcomes. For example, avocado has a high fat contentTrusted Source, so adding too many to the diet might lead to unintended weight gain.

Avocados also contain vitamin K, which can affect how blood thinners work.

It is important for people taking blood thinners, such as warfarin (Coumadin), to keep their vitamin K levels constant. For this reason, it is not a good idea to suddenly eat more or fewer foods containing vitamin K, which plays an important role in blood clotting.

Do avocados cause stomach aches?

An upset stomach is caused when the mucosal cells in the lining of the stomach are irritated or inflamed. In order to avoid an upset stomach you should start eating four to five smaller meals instead of two or three heavy meals, and limit foods that may trigger upset stomach.

HealthDoctorNDTVUpdated: September 17, 2018 1:10 pm IST

Top 5 Everyday Foods That Can Upset Your Stomach: Tips To Take Care

In order to avoid an upset stomach you should start eating four to five smaller meals

We all get an upset stomach from time to time. Some common symptoms include nausea, bloating, indigestion, overeating, constipation, pain or a burning feeling in the upper abdomen, vomiting and diarrhea and eventually discomfort. An upset stomach is caused when the mucosal cells in the lining of the stomach are irritated or inflamed. In order to avoid upset stomach you should start eating four to five smaller meals instead of two or three heavy meals, and limit foods that may trigger an upset stomach including spicy foods, high acid foods like tomatoes and oranges, spicy foods and caffeine. Indigestion can be miserable, so you want to clear up your digestive problems soon. The first step that you can take is start with right food choices, and avoids foods which are hard to digest.

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We all get an upset stomach from time to time.

Photo Credit: iStock

Also read: 7 Most Beneficial Home Remedies For Stomach Ache

Some foods that can give you upset stomach are:

1. Milk and dairy products: One food group that can be really difficult to digest is dairy; primarily because of lactose, the sugar found in milk and other dairy products. When lactose is not digested properly, such as in people with lactose intolerance, it results to gas and bloating. If you consume too much lactose, it goes into the large intestine, and causes an upset stomach. If you are dealing with digestive problems, you can still eat yogurt and hard cheeses because they have no lactose, or you can even try lactose-free milk.

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One food group that can be really difficult to digest is dairy.

Photo Credit: iStock

2. Citrus fruits: Although citrus fruits like lemons, oranges and grapefruits offer numerous health benefits, when you want to settle an upset stomach, it is probably the best option to avoid citrus fruits. They contain a lot of acid and may cause acid reflux.

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Citrus fruits contain a lot of acid and may cause acid reflux.

Photo Credit: iStock

Also read: Yoga Day 2017: 5 Easy Yoga Asanas For An Upset Stomach During Monsoons

3. Avocados: Though a rich source of dietary fiber, avocados should be avoided if you have an upset stomach. A part of the plant foods passes through your system without being digested. Fiber is beneficial for digestion because it aids the movement of waste and prevents constipation. As excess of everything is bad, if you eat too much fiber at once, you could experience diarrhea. In order to avoid an stomach upset, you should stick to a single serving of avocado at one sitting.

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Though a rich source of dietary fiber, avocados can cause an upset stomach.

Photo Credit: iStock

4. Spicy foods: Hot peppers, including jalapenos, habaneros and ghost peppers, make your dishes delicious and many people enjoy eating them plain. While this vegetable has its own nutritional benefits, hot peppers might be bad for your stomach. Spicy foods like chili peppers and cayenne peppers cause a burning sensation in your mouth because of the chemical compounds they contain. Your body does not break down these compounds during digestion, and they can cause irritation to the lining in your stomach and intestines. As a result, food sometimes moves quickly through your digestive tract, resulting in diarrhea.

5. Whole grains: While fiber actually has numerous benefits for the digestive system, increasing your fiber intake or eating a lot of high-fiber foods on regular basis can cause gas and indigestion. Whole grains and whole-grain products have high amounts of dietary fiber, and the excess consumption of these foods can lead to digestion problems.

What can I eat for lunch to lose weight?

Eating balanced lunches that include vegetables, a lean protein source, and other health-promoting foods can aid weight loss.

We understand that having a healthy lunch is not always easy, especially if you’re busy at work or on the go during the day.

That’s why it’s important to have a list of go-to lunch ideas on hand. This way, you can stay prepared and avoid skipping meals or relying on fast food and other less healthy options.

Here are 17 healthy lunch ideas for weight loss, including choices for plant-based, low carb, diabetes-friendly, and paleo diets.

Renee Denise/Offset Images

1–5. Plant-based lunches for weight loss

Plant foods, such as fruits, vegetables, legumes, whole grains, nuts, and seeds, are full of fiber and beneficial nutrients. They tend to be filling, and many of them are lower in calories than certain animal products and highly processed foods.

Thus, plant-based diets like vegan or vegetarian diets have been associated with weight loss in some people (1Trusted Source).

1. Lentil soup

Soups are an ideal plant-based lunch option, as you can make them ahead of time and reheat them for a quick meal.

This lentil soup recipe is a complete meal in one bowl. It’s loaded with ingredients that are good to eat when you’re trying to lose weight.

Lentils provide filling protein and carbs while the veggies contribute additional fiber. Plus, lentils are a good source of iron, an important nutrient for blood health that some plant-based eaters may lack in their diets (2Trusted Source).

2. Garden veggie chickpea salad sandwiches

Chickpeas are a versatile vegetarian protein. Some research suggests that chickpeas aid weight management, likely due to the vitamins, minerals, fiber, and variety of beneficial compounds they contain (3Trusted Source).

The texture of chickpeas makes them very easy to smash with a fork to create a chickpea “salad” filling for sandwiches — the perfect lunch food.

This recipe for garden veggie chickpea salad sandwiches is a delicious lunch option if you’re trying to lose weight and eat a plant-based diet. If you follow a vegan diet, swap out the mayo for a vegan substitute.

3. Spicy peanut tofu Buddha bowls

Tofu is a soy-based complete protein, meaning it contains all of the essential amino acids that humans need to get from foods. It’s also a source of isoflavones, which are compounds that may protect against heart disease (4Trusted Source).

Are Avocados Good For Weight Loss?

Some people shy away from tofu if they don’t know how to cook it or don’t like the texture, but preparing tofu that’s crispy and delicious is easy to do at home.

Try these tofu Buddha bowls for lunch. They’re made with crispy tofu, brown rice, veggies, and a spicy peanut dressing.

4. Veggie wraps

A healthy wrap is a great lunch choice, especially if you need something that you can make ahead of time to eat at your desk or in between meetings.

Fortunately, it’s really easy to make plant-based wraps. To ensure that they’re filling, delicious, and help you lose weight, choose whole wheat wraps (or use lettuce) and add a protein source, healthy sauce or spread, and plenty of vegetables.

This veggie wraps recipe uses whole wheat tortillas, hummus, carrots, cucumbers, and other veggies. The edamame and hummus provide protein, while the avocado contributes healthy fats that help you feel full.

5. Quinoa and black bean stuffed sweet potatoes

Sweet potatoes make a great base for plant-based lunches. They provide energizing carbs, plenty of fiber, and the pigment beta carotene, which can help you meet your needs for vitamin A to help support your immune system (5Trusted Source).

Plus, stuffed sweet potatoes can be packed up to enjoy at the office or put together quickly if you work from home. Bake the sweet potatoes and prep the filling in advance, then store them in containers in the fridge. Assemble the potatoes and reheat them when you’re ready to eat.

This recipe for stuffed sweet potatoes uses Southwest seasonings and offers tips for vegan topping alternatives if needed.

6–10. Low carb lunches for weight loss

Olga Miltsova/Getty Images

Many people find that a low carb or keto diet helps them lose weight. This style of eating involves limiting high carb foods and increasing your intake of fats and proteins.

Some research backs the potential role of low carb eating to help you lose weight, suggesting that limiting your carb intake may improve your blood sugar regulation in a way that promotes weight loss (6Trusted Source).

That said, these diets may also lead to weight regain when discontinued. Also, high carb, fiber-containing whole grains may help keep you feeling fuller for longer, so a lack of carbs at lunch may cause you to feel unsatisfied soon after meals.

6. Cauliflower rice bowls

Replacing regular rice with cauliflower rice is one way to cut back on your carb intake at lunchtime, especially if you eat burrito bowls or other dishes that typically contain rice.

Using cauliflower not only lowers the carb content of the meal but also provides a ton of vitamin C. This water-soluble nutrient is important for skin health, wound healing, and many other body functions (7).

Follow this recipe for cauliflower rice bowls for a low carb version of a burrito bowl.

7. Tuna egg salad stuffed peppers

Tuna and eggs are two affordable, high protein foods that will keep you full long after lunch.

In fact, eating eggs instead of a higher carb meal may help reduce hunger and the number of calories you consume later in the day, which can help promote weight loss (8Trusted Source).

While egg and tuna salads are usually served on bread, you can stuff them into bell peppers for a low carb meal instead. Check out this easy recipe for tuna egg salad stuffed bell peppers.

8. Zucchini noodle stir-fry with chicken

This zucchini noodle stir-fry is a delicious choice to make for lunch if you’re watching your carb intake and trying to lose weight.

Zucchini noodles, or “zoodles,” resemble regular noodles but are lower in carbs. The zucchini packs fiber and micronutrients, while the chicken contributes protein to this dish.

Chicken is an excellent lean protein to eat when you’re trying to lose weight. In fact, eating chicken with a vegetable-rich diet is linked to a reduced risk of developing overweight and obesity (9Trusted Source).

9. Low carb eggplant pizza

Eating more non-starchy vegetables like eggplant, often helps people lose weight. Eggplant is low in calories but high in fiber.

Using it in place of pizza crust is a great way to enjoy the flavors of pizza without consuming too many refined carbs at lunch.

Good plant-based, low carb options can be hard to find, as low carb eating often includes animal products — another great reason to keep this recipe on hand.

If you work from home or have a little time for lunch meal prep, give this easy recipe for low carb eggplant pizza a try. The recipe provides options to add more protein if you’d like.

10. Mediterranean Cobb salad

Cobb salads typically include lettuce, bacon, eggs, avocados, and a creamy dressing. They’re very filling and low in carbs, making them a good lunch option for weight loss.

This Mediterranean-inspired Cobb salad is heavy on the veggies and uses a homemade yogurt dressing instead of mayo-based dressing or store-bought ranch.

Plus, many of the ingredients offer health benefits. Eggs are rich in protein and antioxidant compounds that promote eye health, while avocados and tomatoes contribute a boost of heart-healthy nutrients like unsaturated fats and lycopene (10Trusted Source, 11Trusted Source, 12Trusted Source).

11–13. Diabetes-friendly lunches for weight loss

Mauro Grigollo/Stocksy United

If you have overweight or obesity and diabetes, a healthcare professional may have advised you to lose weight to improve or help manage your condition.

Eating a healthy diet and maintaining a healthy weight are both important for good blood sugar regulation (13Trusted Source).

Many people with diabetes pay attention to their carb intake at meals, as carbs can increase blood sugar levels. They may limit overall carbs or try to keep the number of carbs consistent at each meal.

11. Avocado toast with cottage cheese and tomatoes

A diabetes-friendly lunch resembles a balanced plate, containing fiber from non-starchy vegetables and complex carbs, protein, and healthy fat.

Pairing carbs with these other macronutrients is key to preventing your blood sugar from spiking, helping maintain good blood sugar and energy levels throughout the day (14Trusted Source).

Avocado toast on whole grain bread can be a great base for this type of lunch. This diabetes-friendly version features protein-packed cottage cheese and fresh tomatoes to complete the meal.

12. Lemon chicken quinoa salad

Salads made with a base of whole grains make healthy lunches that are easy to pack up for work.

Though quinoa is technically a pseudocereal, it’s often grouped with whole grains since it’s nutritionally similar and has a high fiber content.

It’s also a source of protein, vitamins, and minerals, making it a good food to add to meals for weight loss and blood sugar management (15Trusted Source).

This quinoa salad gets additional protein from chicken, includes tons of non-starchy veggies, and has plenty of flavor from lemon juice and parsley.

13. Black bean soup

Black beans are a high fiber, high protein food. Eating them can help people with diabetes who are trying to lose weight.

They’re also a good source of folate, a B vitamin that’s necessary for healthy blood cells and fetal development (16Trusted Source, 17Trusted Source).

Making a soup with black beans is an easy and affordable lunch option. This black bean soup recipe uses veggies, canned black beans, and lots of seasonings.

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14–17. Paleo lunches for weight loss

Cameron Whitman/Stocksy United

A Paleolithic (paleo) diet emphasizes vegetables, fruits, animal proteins, nuts, seeds, and healthy fats while eliminating sugar, grains, beans and legumes, most dairy, vegetable oils, and alcohol. It’s intended to resemble the diet of hunter-gatherers.

Since the paleo diet includes lots of nutritious foods and limits foods that may contribute to weight gain, some people find it useful for weight loss.

It may also have other beneficial effects on health, such as improving blood sugar and reducing blood pressure (18Trusted Source).

14. Egg roll in a bowl

If you love the taste of takeout egg rolls, you can easily mimic the flavors by making a deconstructed version for lunch.

Plus, eggs roll bowls can be made with filling, lean protein like ground turkey or chicken. They’re also usually loaded with cabbage, a rich source of vitamin K.

Vitamin K is a fat-soluble nutrient that’s essential for proper blood clotting (19Trusted Source, 20Trusted Source).

This egg roll in a bowl recipe is a healthier twist on a takeout favorite and is suitable for those following a paleo diet and wanting to lose weight.

15. Paleo Greek meatballs with tzatziki sauce

Meatballs are a meal-prep-friendly food you can enjoy for lunch.

Pair them with fresh vegetables and a tasty sauce for a balanced meal. The meatballs will provide filling protein and vitamin B12, an important nutrient for the nervous system, while veggies contribute fiber (21Trusted Source).

Check out this paleo-friendly recipe for Greek meatballs with tzatziki sauce to make for lunch.

16. Paleo chicken curry

Chicken curry is made with a variety of seasonings that may provide health benefits. For example, turmeric has anti-inflammatory compounds that help protect against disease development (22Trusted Source).

A paleo version of chicken curry made with cauliflower rice instead of white rice is a healthy lunch option for weight loss.

This chicken curry recipe is suitable for a paleo diet and features flavorful spices and filling ingredients like coconut milk and veggies.

17. Hearty hamburger soup

Satisfy your craving for a lunchtime hamburger with a paleo soup that has the same flavors and is better for weight loss.

This easy recipe for hearty hamburger soup combines pantry staples, ground beef, and seasonings into one delicious meal.

Plus, the recipe calls for tomatoes and tomato paste. They’re a source of potassium, a mineral that’s involved in healthy blood pressure regulation, so eating tomatoes may help boost heart health (23Trusted Source).

The bottom line

If you’re looking to lose weight, there are lots of filling, delicious lunch ideas to try.

Whether you focus on plant-based, low carb, diabetes-friendly, or paleo recipes, make sure to choose dishes that contain mostly whole foods and place an emphasis on lots of fruits and non-starchy vegetables.

Many of the dishes above are perfect for making ahead of time. You can batch cook several servings on the weekend to enjoy for lunch throughout the week.

3 of the Most Weight Loss-Friendly Foods on the Planet

Just one thing

Try this today: If you’re new to prepping healthy lunches, start small instead of going overboard. Choose one recipe on this list to make this week, then make two options once you get the hang of it.

Can I eat avocado at night?

Late-night snacks have a bad reputation when it comes to quality sleep. After all, eating too close to bedtime can keep you awake or disrupt your sleep with indigestion and acid reflux. However, some foods can actually promote sleep, thanks to soothing compounds like melatonin, serotonin, tryptophan, magnesium, and calcium.

“Bedtime snacks are controversial for sure, but a small snack can help you fall asleep if you do it the right way," says Terry Cralle, RN, certified clinical sleep educator and Saatva sleep consultant. What's more, your hunger bells could be trying to alert you to nutritional deficits a mini-meal could help fill in. If your stomach is grumbling, reach for a small, nutrient-dense snack (think: 150 calories or less) at least 30 minutes before bed, Cralle advises.

The best snacks to eat before bed

Here, a few of the best late-night snacks with ingredients that will help you fall (and stay) asleep.

How to eat avocado for weight loss

Half a turkey sandwich. Your post-Thanksgiving food coma may be due to the tryptophan in turkey, says Amanda A. Kostro Miller, RD, an advisory board member of Smart Healthy Living. “Tryptophan metabolism and uptake can affect the amount of serotonin and melatonin that circulates in the body," she explains. In turn, these relaxing hormones prime your body for sleep. Top a slice of fiber-rich whole wheat bread with a few slices of this low-fat, high-quality protein for a filling, nutritious bedtime snack.

Avocado toast. Avocado lovers, rejoice: “Not only are avocados a good source of magnesium, which is helpful in relaxation, but they also contain more potassium than bananas," says Cralle. Boosting your potassium intake can help improve sleep efficiency and reduce nighttime wake-ups. Spread a quarter of an avocado on a slice of whole grain toast for healthy, filling complex carbs and fiber to satisfy your hunger before bed.

Oatmeal. Warm and soothing, oatmeal can help ease you into sleep. “Oats are a natural source of melatonin, the hormone that regulates your sleep and wake cycles," says Cralle. Eat a quarter cup of plain oatmeal (to avoid the sugar and additives from flavor packets) and top it with banana slices for a touch of sweetness. “Bananas are good sources of tryptophan and fiber as well as potassium and magnesium, important minerals that serve as muscle and nerve relaxants," says Cralle.

Pistachios. Too tired for late-night food prep? Snack on a handful of pistachios, which have the highest melatonin content of any nut tested, according to a 2017 review in Nutrients. “Quick and easy, pistachio nuts are fun to eat, high in antioxidants, and rich in melatonin," confirms Cralle. “They also contain fiber, vitamin B6, magnesium, healthy fats, and protein, all of which contribute to better sleep."

Tart cherries. A small study in the American Journal of Therapeutics finds drinking tart cherry juice may help adults with insomnia sleep longer and better. To satisfy your sweet tooth without the shock of sugar from juice, eat a handful of dried tart cherries. These tasty morsels are a natural source of melatonin, filling fiber, antioxidants, and vitamin C. “Really, any fruit can be a good bedtime snack since fruit has fiber to keep you full, carbohydrates, and even a high water content to keep you hydrated," adds Kostro Miller. In particular, grapes and strawberries are natural sources of melatonin as well.

Cottage cheese. If you're having a hard time falling asleep or you wake up feeling tired, you may be low on calcium, per a 2015 article in the Journal of Sleep Research. Rich in calcium and sleep-inducing tryptophan, cottage cheese can help increase your melatonin levels for a quality shut-eye. Protein-rich and low-fat, cottage cheese is a versatile bedtime snack you can pair with fruit, nuts, or crackers, says Cralle.

Certain diets can affect how well you're able to sleep. Here, learn about how the keto diet impacts your sleep.

Is avocado better than Apple?

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus avocado (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and avocado:

Both apple and avocado are high in dietary fiber.

Apple has 74.9 times less saturated fat than avocado.

Avocado has 33.6 times less sugar than apple.

Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Avocado is an excellent source of potassium.

Detailed nutritional comparison of apple and avocado is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: apple (apples, raw, with skin (includes foods for usda's food distribution program)) and avocado (avocados, raw, california) . Have a correction or suggestions? Shoot us an email.

Image of Apple Apple src

Image of Avocado Avocado src

Here's an infographic summarizing the nutritional differences between apple and avocado. marks particularly rich nutrients.

nutrition comparison of apple vs. avocado

CALORIES AND CARBS

Calories

Avocado is high in calories and apple has 69% less calories than avocado - apple has 52 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, apple is much heavier in carbs, much lighter in fat and similar to avocado for protein. Apple has a macronutrient ratio of 2:96:3 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Avocado

Protein 2% 4%

Carbohydrates 96% 19%

Fat 3% 77%

Alcohol ~ ~

Carbohydrates

Apple and avocado contain similar amounts carbs - apple has 13.8g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

Dietary Fiber

Both apple and avocado are high in dietary fiber. Avocado has 183% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

Sugar

Avocado has 33.6 times less sugar than apple - apple has 10.4g of sugar per 100 grams and avocado has 0.3g of sugar.

How much avocado is too much?

Avocados are a healthy, nutrient-dense superfood linked to a number of important health benefits. Packed full of fiber and nutrients, avocados can help improve digestion, lower cholesterol, and reduce the risk of heart disease. But can you have too much of a good thing? Like any food, it's best to eat avocados in moderation (via Health).

Although avocados are rich in vitamins, fiber, and healthy fats, they're also high in calories. One avocado can contain 250 to 320 calories, depending on the size. That's 10 to 20% of your daily recommended calorie intake. Avocados also contain more than 20 grams of fat. While avocados are full of monounsaturated fats, which are considered healthy fats, you still don't want to overdo it. The daily recommended fat intake is 44 to 77 grams per day, and consuming too much fat can contribute to weight gain. That being said, eating a third of an avocado or even a whole one every day is perfectly healthy and safe.

The risks of eating too much avocado

Shutterstock

Although it's not toxic or harmful to your health, eating too many avocados may result in some unpleasant side effects. Since avocados are a high-fat and high-calorie fruit, eating an excess amount may cause you to gain weight, depending on your diet and activity level (via Eat This, Not That). How much fat you consume from other foods also plays a role in whether or not you'll gain weight. While there is no one-size-fits-all approach, limiting yourself to no more than one avocado per day can help prevent any unwanted weight gain.

Eating too many avocados may also result in gastrointestinal issues. Although avocados are rich in fiber, which can help aid digestion, they also contain polyols. Polyols are small-chain carbohydrates that can cause bloating, gas, diarrhea, and an upset stomach when consumed in large quantities. Some people are intolerant of polyols and may experience these symptoms after eating too much avocado. Consuming too much fiber can also yield the same result. The best way to avoid these side effects is to eat avocados in moderation alongside a healthy and well-balanced diet.

Read More: https://www.healthdigest.com/396447/when-you-eat-too-much-avocado-this-is-what-happens/?utm_campaign=clip

Is it OK to eat raw avocado?

Avocados are a versatile fruit, but do you know how and when to eat them to get the most out of their ripeness? Below are some fun facts on how to eat avocados and how to use avocados to brighten up any meal, whatever the time of day.

8 Ways to Eat Avocado

The ways to eat avocados are endless! From raw to cooked, you can enjoy avocados in many forms, on their own or as part of another meal. Their mild flavor and creamy texture make them the perfect addition to any meal or as a snack all by themselves. Here are a few of our favorite ways to eat avocados:

Guacamole – You can never go wrong with this classic. Other than tortilla chips, we suggest dipping your veggies, fruits and other snacks in it too. Also, we recommend adding guacamole as a spread for your sandwiches and burgers.In your tacos and burritos – Nothing like a few slices of fresh avocado on your tacos and burritos to make them extraordinary, special, super flavorful and nutritious!

Baked egg boats with avocado – Eggs and avocados go together like peanut butter and jelly. Well, maybe not really, but they are really good together and are our favorite breakfast combination!

Puréed – Puréed avocado is great on toast and makes a nutrient-dense, convenient breakfast meal. Puree your avocado by scooping out the soft, fleshy part of the fruit, placing it in a food processor or blender until it’s smooth, and add water until you get the consistency you want. This is a fun way to introduce kids to the benefits of avocados.

Mashed – Like puréed avocado, mashed avocado is great for kids or even as a tasty snack for adults. Instead of puréeing the avocado, mash it through with a fork until it’s soft and easy to eat.

Sliced – Sliced avocados go well in breakfasts or salads. Really, sliced avocados dress up any meal whether it’s breakfast, lunch or dinner.

Cubed – Add a special touch to your salad by adding cubes or slices of avocado to it. If you need tips for cutting your avocado, be sure to check out our other helpful how-to videos.

Halved – You can serve up halved avocados grilled and seasoned. They make tasty side dishes for any meal.

Sauces – Looking for tasty ways to eat avocados that help you add more nutritious fruit to your diet? You can use avocados in guacamole and as a substitute for mayonnaise to make dips, tuna salad, egg salad and potato salad.

Does avocado cause bloating?

The question

Are avocados really good for me? I read about how they are nutritious and have good fats, but I always feel gassy after eating one.

The answer

Avocados are a very nutritious food (they're a fruit actually). It's true they're high in fat – 84 per cent of the calories (325) in an avocado come from fat (30 grams). But as you read, avocados contain mainly "good" fat called monounsaturated fat (the same type of fat found in olive oil). In fact, two-thirds of the fat in an avocado comes from monounsaturated fat.

A diet high in monounsaturated fat from avocados has been shown to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Monounsaturated fat can also help reduce inflammation in the body.

Can eating avocados help you lose weight?

There are other reasons why avocados are good for you. They're packed with potassium and deliver lutein and zeaxanthin, two phytochemicals that guard against cataract and macular degeneration. Avocados are an excellent source of folate, a B vitamin that keeps the DNA of your cells in good repair. Half of an avocado provides one-quarter of a day's worth of folate (the recommended daily intake is 400 micrograms). And they also supply a little vitamin E to your diet.

Avocados are also an exceptional source of fibre, which can cause digestive problems for some people. One avocado has 13.5 grams of fibre – half a day's worth for women (and one-third of a day's worth for men)! But everyone tolerates foods differently. While some people feel gassy and bloated after eating an avocado, others don't experience digestive upset.

You shouldn't have to eliminate avocados from your diet to solve your gas problem. Reduce your portion size from one whole avocado to one quarter or one-half to see if that helps. Here are a few suggestions to enjoy smaller portions of avocado and still benefit from their nutrition.

Spread whole grain toast with ripe avocado instead of butter or margarine. Add black pepper to taste.

Add chopped avocado to black bean soup or tacos for garnish.

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Mix diced avocado with chopped red onion, tomatoes, cilantro and fresh lime juice to make a salsa to serve with grilled fish or chicken.

Add slices of avocado to a sandwich instead of cheese.

Combine sliced avocado, sliced fennel, orange segments and fresh mint for a refreshing salad. Top with fresh chopped parsley and drizzle with extra virgin olive oil.

Leslie Beck, a registered dietitian, is the national director of nutrition at BodyScience Medical. She can be seen every Thursday at noon on CTV News Channel'sDirect (www.lesliebeck.com).

Click here to submit your questions. Our Health Experts will answer select questions, which could appear in The Globe and Mail and/or on The Globe and Mail web site. Your name will not be published if your question is chosen.

The content provided in The Globe and Mail's Ask a Health Expert centre is for information purposes only and is neither intended to be relied upon nor to be a substitute for professional medical advice, diagnosis or treatment.

What happens if you eat an avocado every day for a month?

From protecting your eyes and boosting your immune system to defending your body against cancer cells. It doesn’t matter if you eat them in your salad, smoothies, dips, or straight from the tree — there’s no denying that avocados are as delicious as they are beneficial to your body.

Bright Side gathered some advantages to eating this meaty green fruit, but keep in mind that it’s important to speak with a nutritionist before changing your diet in any way.

1. Your kidneys might work more efficiently.

What Can Happen to Your Body If You Start Eating an Avocado a Day for 30 Days

Avocados are rich in potassium, so if you have some kind of kidney problem, you might want to include this fruit in your diet. Studies have proven that eating avocados regularly is a healthy way to improve kidney function.

2. Your breath can get fresher.

What Can Happen to Your Body If You Start Eating an Avocado a Day for 30 Days

If you’re looking for a natural mouth refresher, it’s time to think about avocados. They boast high antibacterial activity, and eating one a day can remove bacteria from your mouth and clean it.

3. It can improve your vision.

Eating one fresh, medium-sized avocado per day leads to better eye function. This happens because avocados can help to increase carotenoid levels in our body, working as an antioxidant and anti-inflammatory agent.

4. It can boost your immune system.

What Can Happen to Your Body If You Start Eating an Avocado a Day for 30 Days

If you catch colds more often than you’d like, maybe your immune system is asking for more attention. Luckily, it has been reported that some avocado components can strengthen the immune system and suppress viruses and other infections.

5. It can lower your blood pressure.

If you suffer from high blood pressure, avocados can be your biggest ally. Their high content of potassium and lutein is well-known for improving vascular diseases and increasing lipids in our bodies.

6. Your liver might function more efficiently.

What Can Happen to Your Body If You Start Eating an Avocado a Day for 30 Days

The liver regulates most chemical levels in our blood, and it’s very important to keep it healthy and working properly. And it’s been reported that eating avocados can help reduce liver damage, so adding this fruit to your diet is a good choice.

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7. You may lose weight more easily.

Excessive weight gain and obesity is a worldwide concern. While it’s important to evaluate this with a professional first, it has been proven that avocados can help at reducing weight. They increase satiety and have a positive impact on our gut hormones.

8. You can get extra protection from cancer.

What Can Happen to Your Body If You Start Eating an Avocado a Day for 30 Days

Although we know that a healthy and well-balanced diet can prevent some types of cancer, the avocado can be seen as a wildcard for anyone. It has cytotoxic properties, which means that avocados can kill carcinogenic cells and prevent this disease from growing.

9. It can make your skin glow.

What Can Happen to Your Body If You Start Eating an Avocado a Day for 30 Days

You can eat it or apply it directly to the skin. It doesn’t matter how you use avocados for their derma benefits — this fruit is highly recommended for skin health. Their carotenoids properties can help in ultraviolet ray protection, leading to a more youthful and glowing face and body.

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10. It can help relieve symptoms of arthritis.

What Can Happen to Your Body If You Start Eating an Avocado a Day for 30 Days

People who suffer from arthritis often have to deal with joint pain, but eating avocados can help them with this. The fruit has antioxidant and analgesic properties that can lead to a pain-free life.

11. It can boost your concentration.

If you feel like you’re having trouble concentrating or focusing on your tasks, instead of downing a big cup of coffee, try eating an avocado. It has been proven that people who eat avocados experience positive brain and cognitive results.

12. Your cholesterol and triglyceride levels might decrease.

What Can Happen to Your Body If You Start Eating an Avocado a Day for 30 Days

“An avocado a day may keep cholesterol at bay,” experts at Harvard University claim. It has a high amount of fiber, monounsaturated fats, and plant sterols, leading to a decrease in harmful cholesterol levels.

What’s your favorite way to eat avocados?

Who should not eat avocado?

Blog Nutrition Possible Negative Side Effects From Avocado

Possible Negative Side Effects From Avocado

Olivia Johnson Written by O. JohnsonJovial Paul Medical review by J. Paul

4 weeks ago

1500 calorie vegan meal plan

11 Possible Side Effects You Could Encounter When Eating Avocado

#1. Not Good For Pregnant And Breastfeeding Women

#2. Possible Weight Gain

#3. Liver Issues

#4. Stomach Issues

#5. Allergies

#6. Latex Intolerance

#7. Lowers HDL Cholesterol

#8. Hypersensitivity

#9. High Potassium

DISCLAIMER:

SOURCES:

Avocado seems to be the magical food that is recommended in almost every diet and for all types of people. That being said, there are some negative side effects from avocado that you should be aware of.

BetterMe

11 Possible Side Effects You Could Encounter When Eating Avocado

#1. Not Good For Pregnant And Breastfeeding Women

Avocado may seem like it’s good for every situation, but the truth is that it should be avoided by pregnant and breastfeeding women. Avocado reduces milk production and has even been known to damage the mammary gland. Not to mention that babies’ stomachs are too sensitive to ingest avocado or its remnants.

#2. Possible Weight Gain

While they are the ‘healthy’ fats, if you eat too many avocados, you could find yourself packing on the pounds. They are actually very high in calories.

Read More: Why Do I Gain Weight When I Exercise: Explaining That Ever-Changing Number On The Scale

#3. Liver Issues

Avocado contains two components called estragole and anethole, which can cause damage to your liver.

negative side effects from avocado

#4. Stomach Issues

People with a particularly stomach, may find that when they eat avocado, they experience some discomfort. It is usually in the form of bloating or flatulence. So make sure to be careful about eating it before going on any dates!

Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale – the BetterMe app has got you covered! Improve your body and revamp your life with us!

See also Hormones And Weight Gain After 40: How To Use Diet And Exercise To Overcome This

#5. Allergies

There are very unfortunate people who may even experience an allergic reaction to the wonder that is avocado. If they do, they are likely to have symptoms like hives, swollen skin, eczema and itching.

#6. Latex Intolerance

If you have a latex intolerance, then you should avoid avocado. Avocado is known to increase the level of serum lgE, which will heighten your sensitivity to avocado.

#7. Lowers HDL Cholesterol

Although it is one of the good fats, avocado actually works against you when it comes to avocado. It lowers levels of HDL cholesterol, which is the good type that your body needs.

negative side effects from avocado

#8. Hypersensitivity

If you are a person with hypersensitivity, then avocado is another thing you should avoid. It has been shown to increase the effects and intensity of hypersensitivity.

#9. High Potassium

You do want to have potassium, but everything is all about the right amounts and balance. Avocados have a lot of potassium, which is perfect for when you’re trying to raise your levels, but make sure that you don’t consume too much!

We’re not saying that you need to stop eating your avocado toast for breakfast, just try to monitor how much you’re consuming.

BetterMe

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

What is the best way to eat an avocado?

Avocados are a healthy nutrient-dense food that can help boost fruit intake. Nutrient-dense foods are those that provide substantial amounts of vitamins, minerals and other nutrients with relatively few calories. One-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins and minerals. Avocados are a good source of fiber, folate, vitamin K, pantothenic acid and copper and provide good fats.

If you have been wondering how to eat avocados or what to eat with avocados, there are a variety of easy ways to make it part of your regular diet. With so many delicious avocado recipe ideas the most difficult step may be deciding in which delicious way you will eat avocados.

How to Eat Avocados – Just an Avocado

Just an Avocado

One of the best, and easy, ways to enjoy avocado is to eat it by itself. Ripe avocados cut in half and seasoned to taste serve as a tasty addition to any meal.

For avocado purists – eating a half of a plain avocado sprinkled with lemon juice or your favorite seasoning is all you need. Try a little paprika or balsamic vinegar for an added twist.

Learn How to Store the 1/2 of the Avocado

Easy Ways to Eat Avocados – Avocado Spread

As an Avocado Spread

Another easy way to eat avocado is to spread it on toast, for a rich and velvety, cholesterol-free topping.

Mashed avocado is a tasty source of good fats and a cholesterol-free alternative to other popular spreads that are high in saturated fats.

Find out how avocados stack up against other spreads.

Avocado Spread Comparisons

Easy Ways to Eat Avocados – Avocado Salad

Avocado Salad

Avocados can be an easy addition to any lunch or dinner. A delicious way to incorporate avocados into your daily diet is by enjoying an easy to make avocado salad. It’s as simple as adding some avocado slices into your favorite salad or using avocado as your base for a nutritious as well as nutrient-dense salad.

Nutrients in Avocado | Benefits of Avocado | Weight loss or Weight gain!

Sliced in salad they are spectacular. Create your own avocado salad and salad dressing or try some of ours.

Search Salads Starring Fresh Avocados

What to Eat with Avocado – Avocado Burgers

Sandwiches & Burgers

If you have been wondering what to eat with avocados, have you tried making avocado sandwiches or burgers or grilling them? These are other tasty and easy ways to incorporate avocados into your next BBQ or picnic.

From bacon, lettuce, avocado, and tomato sandwiches to lush avocado burgers or avocado wraps – avocados add creamy flair to any sandwich.

Search Avocado Sandwiches

avocado-benefits

Guacamole or Avocado Dip

You can use avocados to make guacamole for your veggie sticks or crackers. These quick and easy to prepare snacks and can be enjoyed at any time of the day.

Even one avocado can make a great snack with chips or veggie sticks. Diced or mashed fresh avocados make one fantastic dip.

Search Guacamole Dip Recipes

avocado-benefits

Fulfilling Avocado Snacks

Eating and enjoying avocados does not have to be limited to only mealtimes. Incorporating delicious avocado recipe ideas into snack time can result in a nutritious break from the day.

Get creative. Incorporate avocados into sweet tangy snacks by paring them with berries, try making chocolate avocado energy bars or savory snack cups. The possibilities are endless!

Search Snack Recipes

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Which is healthier egg or avocado?

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus avocado (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and avocado:

Both egg and avocado are high in calories.

Avocado has signficantly more Vitamin C than egg.

Avocado is an excellent source of dietary fiber and potassium.

Egg has 11 times less carbohydrates than avocado.

Egg has more riboflavin and Vitamin B12, however, avocado contains more niacin.

Egg is a great source of Vitamin D and calcium.

Egg is an excellent source of Vitamin A and protein.

Detailed nutritional comparison of egg and avocado is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: egg (egg, whole, raw, fresh) and avocado (avocados, raw, california) . Have a correction or suggestions? Shoot us an email.

Image of Egg Egg src

Image of Avocado Avocado src

CALORIES AND CARBS

Calories

Both egg and avocado are high in calories. Avocado has 17% more calories than egg - egg has 143 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, egg is much heavier in protein, lighter in carbs and lighter in fat compared to avocado per calorie. Egg has a macronutrient ratio of 36:2:62 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Avocado

Protein 36% 4%

Carbohydrates 2% 19%

Fat 62% 77%

Alcohol ~ ~

Carbohydrates

Egg has 11 times less carbohydrates than avocado - egg has 0.72g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

Dietary Fiber

Avocado is an excellent source of dietary fiber and it has more dietary fiber than egg - avocado has 6.8g of dietary fiber per 100 grams and egg does not contain significant amounts.

Sugar

Egg and avocado contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and avocado has 0.3g of sugar.

PROTEIN

Protein

Egg is an excellent source of protein and it has 541% more protein than avocado - egg has 12.6g of protein per 100 grams and avocado has 2g of protein.

FAT

Saturated Fat

Avocado has 32% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Trans Fat

Both egg and avocado are low in trans fat - egg has 0.04g of trans fat per 100 grams and avocado does not contain significant amounts.

Cholesterol

Egg is high in cholesterol and avocado has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and avocado does not contain significant amounts.

VITAMINS

Vitamin C

Avocado has signficantly more Vitamin C than egg - avocado has 8.8mg of Vitamin C per 100 grams and egg does not contain significant amounts.

Vitamin A

Egg is an excellent source of Vitamin A and it has 21 times more Vitamin A than avocado - egg has 160ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than avocado - egg has 82iu of Vitamin D per 100 grams and avocado does not contain significant amounts.

Vitamin E

Egg and avocado contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Avocado has 69 times more Vitamin K than egg - egg has 0.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Egg has more riboflavin and Vitamin B12, however, avocado contains more niacin. Both egg and avocado contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.

Egg Avocado

Thiamin 0.04 mg 0.075 mg

Riboflavin 0.457 mg 0.143 mg

Niacin 0.075 mg 1.912 mg

Pantothenic Acid 1.533 mg 1.463 mg

Vitamin B6 0.17 mg 0.287 mg

Folate 47 ug 89 ug

Vitamin B12 0.89 ug ~

MINERALS

Calcium

Egg is a great source of calcium and it has 331% more calcium than avocado - egg has 56mg of calcium per 100 grams and avocado has 13mg of calcium.

Iron

Egg has 187% more iron than avocado - egg has 1.8mg of iron per 100 grams and avocado has 0.61mg of iron.

Potassium

Avocado is an excellent source of potassium and it has 267% more potassium than egg - egg has 138mg of potassium per 100 grams and avocado has 507mg of potassium.

ANTIOXIDANTS AND PHYTONUTRIENTS

Carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both egg and avocado contain significant amounts of lutein + zeaxanthin.

Egg Avocado

Lutein + Zeaxanthin 503 ug 271 ug

Beta-Carotene ~ 63 ug

Alpha-Carotene ~ 24 ug

OMEGA-3 AND OMEGA-6

Omega 3s

For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than avocado per 100 grams.

The Tragic Transformation of Nikocado Avocado (From 155 to 352 lbs)

Egg Avocado

Alpha Linoleic Acid 0.048 g 0.125 g

DHA 0.058 g ~

DPA 0.007 g ~

Total 0.113 g 0.125 g

Omega 6s

Comparing omega-6 fatty acids, both egg and avocado contain significant amounts of linoleic acid.

Egg Avocado

Other Omega 6 0.012 g 0.015 g

Linoleic Acid 1.555 g 1.674 g

Total 1.567 g 1.689 g

CUSTOMIZE YOUR SERVING SIZE

The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

NOTE: The specific food items compared are: egg (egg, whole, raw, fresh) and avocado (avocados, raw, california) .

Egg 50g

DAILY VALUES (%)

Avocado 230g

72kcal 4%

CALORIES 433%

384kcal 19%

0.36g 0.1%

CARBOHYDRATES >999%

20g 8%

Dietary Fiber >999%

16g 63%

0.19g Sugar 263% 0.69g

4.8g 7%

TOTAL FAT 629%

35g 55%

1.6g 9%

Saturated Fat 206%

4.9g 27%

1.8g Monounsaturated Fat >999% 23g

0.96g Polyunsaturated Fat 337% 4.2g

0.02g >999% Trans Fat

186mg >999% CHOLESTEROL

71mg 5%

294% SODIUM

18mg 1%

VITAMINS AND MINERALS

80ug 11%

400% Vitamin A

16ug 2%

Vitamin C >999%

20mg 27%

41iu 8%

>999% Vitamin D

28mg 3%

Calcium 7%

30mg 3%

0.88mg 5%

Iron 59%

1.4mg 8%

6mg 2%

Magnesium >999%

67mg 22%

69mg 3%

Potassium >999%

1166mg 51%

0.02mg 2%

Thiamin (Vit B1) 746%

0.17mg 16%

0.23mg 21%

Riboflavin (Vit B2) 43%

0.33mg 30%

0.04mg 0.3%

Niacin (Vit B3) >999%

4.4mg 31%

0.09mg 7%

Vitamin B6 633%

0.66mg 51%

0.77mg 15%

Pantothenic Acid (Vit B5) 342%

3.4mg 67%

24ug 6%

Folate (Vit B9) 754%

205ug 51%

0.45ug 19%

>999% Vitamin B12

0.53mg 4%

Vitamin E 749%

4.5mg 30%

0.15ug 0.2%

Vitamin K >999%

48ug 54%

6.3g 13%

40% PROTEIN

4.5g 9%

147mg 35%

345% Choline

33mg 8%

0.04mg 3%

Copper 873%

0.39mg 33%

>999% Fluoride

0.01mg 1%

Manganese >999%

0.34mg 19%

99mg 14%

Phosphorus 25%

124mg 18%

15ug 28%

>999% Selenium

0.92ug 2%

0.65mg 8%

Zinc 146%

1.6mg 20%

38g WATER 337% 166g

STARCH >999% 0.25g

Can I eat 3 avocados a day?

If avocados had a dating profile, I'd swipe right faster than if Bradley Cooper showed up on my Tinder feed—anyone who's recently seen the graying hunk in A Star Is Born knows that's really saying something.

Look, I don't mean to get too swoony on avocados. But the once-humble, now-superstar food is basically perfect. We enjoy them in sandwiches, omelettes, smoothies, soups, and, of course, smashed on toast. They've even made their way into pudding and brownies. And as we slice, scoop, and scarf down what is technically categorized as a fruit, we pat ourselves on the back because it's such a superfood.

5 Amazing Health Benefits of Avocado

Keri Gans, RDN, says that avocados have earned that superfood status thanks to their vitamin, fiber, and healthy monounsaturated fat content. "Unlike saturated fat, monounsaturated fats are healthy fats, which have been known to decrease the risk for heart disease." Furthermore, this type of fat helps our bodies absorb fat soluble vitamins A, K, D, and E–and feel more satiated after eating.

"Avocados also have 10 grams of fiber and are naturally sodium-, cholesterol-, and trans-fat-free, so replacing nutrient-lacking foods with avocados is a health win," says Bonnie Taub-Dix, RDN, author of Read It Before You Eat It: Taking You from Label to Table and a spokesperson for the California Avocado Commission (CAC).

But as the saying goes, it's possible to have too much of a good thing. "More is not necessarily better," says Gans.

7 Gifts for Your Avocado-Obsessed Friend

"Like with any foods, it's good to be mindful of portion sizes," says Taub-Dix. While avocados are nutrient-dense, they are also high in fat and calories. The average avocado has 250 to 320 calories—depending on size—and 20 grams of fat or more. According to the CAC, a serving size is ⅓ of a medium fruit. "But most people eat more than that," Gans says.

While no real immediate harm will come to you if you eat a full avocado every single day, the calories and fat in avocado still contribute to your daily needs. For example, if you're on a 1,500-calorie diet, one full avocado contributes close to 20% of your quota for the day. Overdoing it could lead to weight gain over time.

Exactly how many avocados—and healthy fats in general—you should eat in a day or a week depends on your activity level, required calorie intake, and what else you're consuming, so there's no precise one-size-fits-all recommendation. "You need to take a look at someone's entire diet and make a recommendation about how much avocado is healthy for them," says Gans.

Best Superfoods for Weight Loss

You personally may want to stick with ⅓ an avocado a day, Taub-Dix says, especially if you're consuming other foods high in healthy fats like nuts, seeds, and olive oil. But otherwise, Gans says, you can eat a whole avocado a day—or a serving per meal—and be totally healthy and safe.

The bottom line: Avocados are a healthy fat-filled superfood, but they're just one part of a nutrient-dense diet. That said, you'd be hard-pressed to find a nutritionist who's more concerned with your avocado intake than with your consumption of foods high in saturated fat.

Sorry bacon, but we're going to keep on gauc-ing on.

Is banana and avocado good for weight loss?

SUMMARY

Avocados contain more vitamins, minerals, protein, and calories, whereas bananas are higher in Vitamin B6, Sodium, and Carbohydrates. Avocados contain 40 times more Vitamin K and two times more potassium than bananas. Bananas are richer in sugars and have a higher glycemic index.

Table of contents

Introduction

Varieties

Nutrition

Calories

Vitamins

Minerals

Potassium

Sugar

Glycemic Index

Acidity

Weight Loss

Health Benefits

Cardiovascular Health

Anti-aging Effect

Cancer

Good eye health

Diarrhea

Downsides and Risks

Allergy

Other side effects

Sources

INTRODUCTION

In this article, we are going to compare banana and avocado fruits and their nutritional contents. Avocados are fruits, and bananas are classified as fruits and vegetables. These two products are different in many ways; nutrition, appearance, and taste. Nevertheless, they still have certain similarities; these two are incredibly healthy, cheap, and tasty.

WHY I DON'T EAT AVOCADOS ANYMORE

VARIETIES

Bananas are known as fruits and vegetables because they belong to the Musa genus (Musa acuminate) [1]. Avocados (Persea Americana) belong to the Persea genus are classified as a member of the flowering plant species [2]. The most common banana species are Cavendish Bananas and Lady's Finger Bananas. All avocados are traced to either Guatemalan, Mexican, or West Indian origin.

NUTRITION

Nutritionally these two fruits are different. To understand the difference between them, have a look at our nutrition infographic below.

Calories

Overall, avocados contain more calories and hold proteins and fat; each avocado has about 160 calories, two times more than bananas.

Each avocado contains 684 KJ per 100g, while each banana contains 371 KJ per 100g. Here again, the amount of food energy in avocado is two times higher than in bananas.

Vitamins

Bananas and avocados are rich in vitamins. These fruits contain different vitamins in different amounts and have very little in common.

Avocados are richer in vitamin K, B2, B3, B5. The amount of Vitamin K in avocados is 40 times more than in bananas. The level of saturated fat in avocados is higher than in bananas, which means this fruit is less healthy in the diet. On the other hand, bananas contain more Vitamin B6 than avocados. Both fruits completely lack Vitamins D and Vitamin B 12 [3].

VITAMIN COMPARISON

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Avocado Avocado 9 : 1 Banana Banana

Vitamin A

Vitamin E

Vitamin D

Vitamin C

Vitamin B1

Vitamin B2

Vitamin B3

Vitamin B5

Vitamin B6

Folate

Vitamin B12

Vitamin K

42%

34%

17%

30%

33%

84%

60%

61%

53%

Vitamin A

Vitamin E

Vitamin D

Vitamin C

Vitamin B1

Vitamin B2

Vitamin B3

Vitamin B5

Vitamin B6

Folate

Vitamin B12

Vitamin K

29%

17%

13%

21%

85%

15%

Contains more Vitamin A +128.1%

Contains more Vitamin E +1970%

Contains more Vitamin C +14.9%

Contains more Vitamin B1 +116.1%

Contains more Vitamin B2 +78.1%

Contains more Vitamin B3 +161.4%

Contains more Vitamin B5 +315.9%

Contains more Folate +305%

Contains more Vitamin K +4100%

Contains more Vitamin B6 +42.8%

Minerals

Overall, avocados are rich in minerals. This fruit contains more Potassium, Manganese, and Zinc. Avocados contain four times more Zinc than bananas. On the other hand, the level of Sodium in bananas is higher than in avocados [4] [5].

MINERAL COMPARISON

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Avocado Avocado 7 : 1 Banana Banana

Calcium

Iron

Magnesium

Phosphorus

Potassium

Sodium

Zinc

Copper

21%

23%

43%

18%

64%

Calcium

Iron

Magnesium

Phosphorus

Potassium

Sodium

Zinc

Copper

10%

20%

10%

32%

27%

Contains more Calcium +140%

Contains more Iron +111.5%

Contains more Phosphorus +136.4%

Contains more Potassium +35.5%

Contains more Zinc +326.7%

Contains more Copper +143.6%

Contains less Sodium -85.7%

Equal in Magnesium - 27

Potassium

Potassium is an essential mineral. It may help to reduce the risk of kidney stones. An avocado has more potassium than a banana. The amount of potassium in these two fruits does not differ much; however, one medium-sized avocado has 13.86 mg potassium, while bananas contain 10.23 mg of this mineral [6] [7].

Sugar

Now let's talk about the total amount of sugars, including glucose, fructose, lactose, etc. Avocados contain more sugar than bananas. Each avocado contains 28g sugar per 100 g, while each banana contains 12.23g per 100 g [8] [9].

Glycemic Index

The glycemic values of avocados and bananas are estimated to be 15 and 51, respectively. The difference is significant. These numbers show us that bananas have a higher glycemic index than avocados. That means bananas quickly cause increases in blood glucose levels. According to studies, avocados fall under the category of having a low GI value.

Acidity

For many of us, acidity is one of the leading health issues. Moreover, in our daily meals, we try to avoid acid reflux. In this case, avocados are low-acid fruits, the level of acidity in avocados is about 4.95, and bananas acidity level is almost the same, it is about 5.

Weight Loss

According to studies, foods containing a high level of fiber or fat can help you decrease the risk of high blood pressure, feel full longer and satisfied, and reduce the total number of calories you eat. In this case, avocados contain two times more fiber than bananas. A middle-sized avocado contains 7 g fiber per 100 g, while a medium banana contains 3.07 g of fiber. The recommended daily intake is 25 g. Although eating these fruits can't directly lead to weight loss, some of the components of these fruits can help reduce bloating and replace processed sugars [6] [10].

HEALTH BENEFITS

These fruits are incredibly healthy and have many health benefits. Their potential health benefits include excluding the risk of depression and protection against cancer.

CARDIOVASCULAR HEALTH

Have you ever wondered what fruit to eat to have a healthy heart? The answer is banana and avocados․. Try to have banana and avocado smoothies once in a while to be healthy. Bananas are rich in potassium, which keeps electricity flowing throughout your body. That is required to keep your heart beating [11].

On the other hand, most of the fat in an avocado is monounsaturated fat, which may help lower ("bad") cholesterol. That helps to keep your heart healthier. This entire means, these fruits are good for your heart [12].

Besides all this, avocados also have oleic acid that is great for inflammation [13].

Anti-aging Effect

Did you know there are things that you can do to keep yourself looking youthful for as long as possible? One of those things to stop the aging clock is to eat fruit. And here we have an absolute favorite. Avocados are rich in Vitamins, especially Vitamin E and B-complex, both wonderfully nourishing for your skin; moreover, the potassium that avocado contains helps keep your skin moisturized and hydrated [17].

Cancer

Carotenoids are plant pigments, which have an important antioxidant function of deactivating free radicals that can damage cells by reacting with other molecules. People who eat foods containing carotenoids get protective health benefits as well.

Phytochemical compounds such as carotenoids (lycopene and beta-carotene), separated from some species of avocados, may activate apoptosis in some cancer cell lines. Simply put, avocados may help fight cancer.

The antioxidant level of bananas is also high; nevertheless, their role in the fight against cancer has not yet been established.

In 2008, a Swedish study found that women who ate 4-6 bananas a week cut in half their risk of developing kidney cancer [14].

Good eye health

Avocados contain a high amount of lutein, a natural antioxidant that helps maintain eye health as you age. Each avocado contains 80mg per 100g. Besides that, the high level of Vitamin A present in these fruits plays an essential role in keeping the mucus membranes in the eyes healthy [15].

Diarrhea

We all have faced a problem called diarrhea. Diarrhea may happen because of many causes, and as a result, the body loses water and minerals.

Eating fruits high in potassium and Sodium can replace minerals lost from diarrhea. The potassium and sodium level in avocado is higher than in bananas, so you will restore your mineral intake by eating this fruit after diarrhea.

DOWNSIDES AND RISKS

Allergy

Both bananas and avocados can cause an allergic reaction․

People can have an oral allergy to avocados because they have a high level of histamines. When it happens, the symptoms usually include itching in the lips, mouth, or throat.

An allergic reaction to bananas is more likely to have people who are sensitive to latex. When they do, the symptoms include irritation and itching of the mouth [16].

Other side effects

Both fruits are likely safe and healthy in daily use. However, because half of an avocado is high in calories, those on diets should consume it in moderation. Side effects to bananas and avocados may include bloating, gas, softer stools, nausea, and vomiting, stomach cramps, and insomnia [16].

Why Avocados Shouldn't Exist

SOURCES

https://www.scirp.org/html/13-2700276_16366.htm

https://link.springer.com/chapter/10.1007/978-94-011-1584-1_2

https://sci-hub.se/10.1002/pmic.201400325

http://www.afst.valahia.ro/images/documente/2019/issue1/I.7_Olaoye.pdf

https://fruits.edpsciences.org/articles/fruits/abs/2009/02/i9201/i9201.html

https://www.phytojournal.com/vol1Issue3/Issue_sept_2012/9.1.pdf

http://209.143.153.251/WAC2/WAC2_p025.pdf

http://www.ccsenet.org/journal/index.php/jas/article/view/0/38291

http://www.avocadosource.com/Journals/JBioChem/JBioChem_1917_28_511-522.pdf

https://sci-hub.se/https://doi.org/10.1016/0195-6663(92)90165-3

https://academic.oup.com/fqs/article/2/4/183/5164297?login=true

https://www.tandfonline.com/doi/full/10.1080/10408398.2011.556759

http://www.avocadosource.com/WAC2/WAC2_p037.pdf

https://www.sciencedirect.com/science/article/pii/S1018364718315714

https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.1308

https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1398-9995.1998.tb03889.x

https://pdfs.semanticscholar.org/489f/939e5097a0c54346583cf35104a289a3585b.pdf

Article author photo Elen Khachatrian

Author name: Elen Khachatrian

Education: Nutrition & Microbiology at YSU

Last updated: March 04, 2021

INFOGRAPHIC

Avocado vs Banana infographic

Infographic link Copy

https://foodstruct.com/compareimages/avocado-vs-bananas.jpg

COMPARISON SUMMARY TABLE

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.

Avocado Banana

Lower in Sodium ok

Lower in Saturated Fat ok

Lower in price ok

Lower in Sugar ok

Lower in glycemic index ok

Rich in minerals ok

Rich in vitamins ok

Lower in Cholesterol Equal

ALL NUTRIENTS COMPARISON - RAW DATA VALUES

Nutrient Avocado Banana Opinion

Net carbs 1.83g 20.24g Banana

Protein 2g 1.09g Avocado

Fats 14.66g 0.33g Avocado

Carbs 8.53g 22.84g Banana

Calories 160kcal 89kcal Avocado

Starch 0.11g 5.38g Banana

Fructose 0.12g 4.85g Banana

Sugar 0.66g 12.23g Avocado

Fiber 6.7g 2.6g Avocado

Calcium 12mg 5mg Avocado

Iron 0.55mg 0.26mg Avocado

Magnesium 29mg 27mg Avocado

Phosphorus 52mg 22mg Avocado

Potassium 485mg 358mg Avocado

Sodium 7mg 1mg Banana

Zinc 0.64mg 0.15mg Avocado

Copper 0.19mg 0.078mg Avocado

Vitamin A 146IU 64IU Avocado

Vitamin E 2.07mg 0.1mg Avocado

Vitamin D 0IU 0IU

Vitamin D 0µg 0µg

Vitamin C 10mg 8.7mg Avocado

Vitamin B1 0.067mg 0.031mg Avocado

Vitamin B2 0.13mg 0.073mg Avocado

Vitamin B3 1.738mg 0.665mg Avocado

Vitamin B5 1.389mg 0.334mg Avocado

Vitamin B6 0.257mg 0.367mg Banana

Folate 81µg 20µg Avocado

Vitamin B12 0µg 0µg

Vitamin K 21µg 0.5µg Avocado

Tryptophan 0.025mg 0.009mg Avocado

Threonine 0.073mg 0.028mg Avocado

Isoleucine 0.084mg 0.028mg Avocado

Leucine 0.143mg 0.068mg Avocado

Lysine 0.132mg 0.05mg Avocado

Methionine 0.038mg 0.008mg Avocado

Phenylalanine 0.097mg 0.049mg Avocado

Valine 0.107mg 0.047mg Avocado

Histidine 0.049mg 0.077mg Banana

Cholesterol 0mg 0mg

Trans Fat 0g 0g

Saturated Fat 2.126g 0.112g Banana

Monounsaturated Fat 9.799g 0.032g Avocado

Polyunsaturated fat 1.816g 0.073g Avocado

WHICH FOOD IS PREFERABLE FOR YOUR DIET?

Low Fats diet Low Carbs diet Low Calories diet Low glycemic index diet

Avocado Banana

Low Fats diet ok

Low Carbs diet ok

Low Calories diet ok

Low glycemic index diet ok

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VITAMIN AND MINERAL SUMMARY SCORES

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.

Vitamin Summary Score

Avocado

Banana

Mineral Summary Score

Avocado

Banana

MACRONUTRIENTS COMPARISON

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.

Protein

12%

Avocado

Banana

Carbohydrates

Avocado

23%

Banana

Fats

68%

Avocado

Banana

COMPARISON SUMMARY

Which food contains less Sodium?

Banana

Banana contains less Sodium (difference - 6mg)

Which food is lower in Saturated Fat?

Banana

Banana is lower in Saturated Fat (difference - 2.014g)

Which food is cheaper?

Banana

Banana is cheaper (difference - $0.6)

Which food is lower in Sugar?

Avocado

Avocado is lower in Sugar (difference - 11.57g)

Which food is lower in glycemic index?

Avocado

Avocado is lower in glycemic index (difference - 8)

Which food is richer in minerals?

Avocado

Avocado is relatively richer in minerals

Which food is richer in vitamins?

Avocado

Avocado is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

REFERENCES

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

Does avocado make you poop?

Constipation is a common problem affecting an estimated 20% of the population (1Trusted Source).

Delayed colonic transit, or a decrease in the movement of food through the digestive system, is one of the most common causes. A low fiber diet, aging, and physical inactivity can also contribute to constipation.

While remedies for constipation typically include laxatives, stool softeners, and fiber supplements, incorporating a few regularity-boosting foods into your diet can be a safe and effective alternative.

Here are 15 healthy foods that can help you poop.

1. Apples

Apples are a good source of fiber, with one small apple (5.3 ounces or 149 grams) providing 3.6 grams of fiber (2Trusted Source).

Fiber passes through your intestines undigested, aiding the formation of stool and promoting regular bowel movements (3Trusted Source).

Apples also contain a specific type of soluble fiber called pectin, which is known for its laxative effect.

In one study, 80 participants with constipation took pectin supplements.

After 4 weeks, pectin sped transit time in the colon, reduced the symptoms of constipation, and even improved digestive health by increasing the amount of beneficial bacteria in the gut (4Trusted Source).

Apples can be used as a healthy topping for foods like yogurt, crepes, and oatmeal, or enjoyed on their own as a travel-friendly and nutritious snack.

2. Prunes

Prunes are often used as a natural laxative — and for good reason.

Four prunes (32 grams) contain 2 grams of fiber and about 7% of your daily requirements for vitamin A and potassium (5).

Prunes also contain sorbitol, a type of sugar alcohol that your body poorly digests. It helps alleviate constipation by drawing water into the intestines, spurring a bowel movement (6Trusted Source).

One review looked at four studies measuring the effectiveness of prunes on constipation. It found that prunes can help soften stool, improve consistency, and increase stool frequency (7Trusted Source).

Another study showed that prunes made improvements in both stool frequency and consistency, compared with participants treated with psyllium fiber supplements (8).

Prunes add a hint of sweetness when used to garnish salads and pilafs. A small glass of prune juice with no added sugar can also be a quick and convenient way to get the same constipation-busting benefits found in whole prunes.

Shop for whole prunes and prune juice online.

3. Kiwi

Kiwi is especially high in fiber, which makes it an excellent food to help promote regularity.

One medium kiwi (2.6 ounces or 69 grams) contains 2 grams of fiber (9Trusted Source).

Kiwi has been shown to stimulate movement in the digestive tract, helping induce bowel movements (10Trusted Source).

One older study gave 33 constipated and 20 non-constipated participants kiwi twice daily over a 4-week period.

If You Eat An Avocado A Day For A month This Is What Happens To Your Body

Kiwi helped speed up intestinal transit time, decrease laxative use, and improve symptoms of constipation (11Trusted Source).

Try adding kiwi to your next smoothie or breakfast bowl for a tasty, high fiber treat.

4. Flax seeds

In addition to their wide variety of health benefits, flax seeds’ high fiber content and ability to promote regularity definitely make them stand out.

Each 1-tablespoon (10-gram) serving of flax seeds contains 3 grams of fiber, including a mix of both soluble and insoluble fiber (12Trusted Source).

One study showed that eating 10 grams of flax seed daily for 12 weeks improved constipation, as well as other digestive and weight conditions (13Trusted Source).

Another study showed that flax seed may have dual effectiveness for both constipation and diarrhea (14Trusted Source).

Flax seeds can add extra fiber and texture when sprinkled onto oats, yogurt, soups, and shakes. Flaxseed oil can be used in salad dressings, dips, and sauces, too.

Shop for flax seed online.

5. Pears

Pears can help alleviate constipation in a few ways.

First, they’re high in fiber. One medium pear (6.3 ounces or 178 grams) contains 6 grams of fiber, meeting about 16% and 25% of men’s and women’s daily fiber needs, respectively (15Trusted Source, 16Trusted Source).

Pears are also high in sorbitol, a sugar alcohol that acts as an osmotic agent to pull water into the intestines and stimulate a bowel movement (17Trusted Source).

Furthermore, pears contain fructose, a type of sugar that can only be absorbed in limited amounts.

This is due to the way in which your body metabolizes fructose. Not only is it absorbed at a slower rate, but also large amounts of fructose can only be metabolized by your liver (18Trusted Source).

Moreover, some individuals may have fructose malabsorption, a condition that affects the body’s ability to absorb fructose.

Like sorbitol, unabsorbed fructose acts as a natural laxative by bringing water into the intestines (18Trusted Source).

Pears are incredibly versatile and easy to add to your diet. They can be included in salads, smoothies, and sandwiches or consumed raw for a sweet snack.

6. Beans

Most varieties of beans are high in fiber and can help maintain regularity.

For example, black beans boast 7.5 grams of fiber per cooked one-half cup (86 grams), while one-half cup (91 grams) of cooked navy beans contains 9.5 grams of fiber (19Trusted Source, 20Trusted Source).

Beans also contain good amounts of soluble and insoluble fiber, both of which help ease constipation in different ways.

Soluble fiber absorbs water and forms a gel-like consistency, softening stool and making it easier to pass (21Trusted Source).

On the other hand, insoluble fiber passes through the digestive tract intact and adds bulk to stool (22Trusted Source).

One 2016 study showed that including a mix of both soluble and insoluble fiber in the diet can reduce constipation, as well as bloating and gas (23Trusted Source).

If you’re looking for an easy way to increase your fiber intake, beans are a good way to do so. Add them to soups, dips, or side dishes for a delicious dose of fiber.

Shop for beans online.

7. Rhubarb

Both rhubarb’s fiber content and natural laxative properties encourage regularity.

Each stalk of rhubarb (1.8 ounces or 51 grams) includes 1 gram of fiber, which is mostly bulk-promoting insoluble fiber (24Trusted Source).

Rhubarb also contains a compound called sennoside A, which has a laxative effect in the body. In fact, sennosides are even found in herbal laxatives like senna (25Trusted Source).

Sennoside A works by decreasing levels of aquaporin 3 (AQP3), a protein that controls water transport in the intestines.

Decreased levels of AQP3 result in increased water absorption, which softens stool and promotes bowel movements (26Trusted Source).

Rhubarb can be used in a variety of baked goods, added to yogurt, or even be added to oatmeal for a kick of added flavor.

8. Artichokes

Research shows that artichokes have a prebiotic effect, which can be beneficial for gut health and maintaining regularity.

Prebiotics are a special type of fiber that works by feeding the good bacteria found in your colon, helping optimize your digestive health (27Trusted Source).

Consuming prebiotics may also help relieve constipation.

A 2017 review looked at five studies including 199 participants and concluded that prebiotics increased stool frequency and improved consistency (28Trusted Source).

Artichokes, in particular, are a good source of prebiotics that can boost beneficial bacteria in the gut.

One study had 32 participants supplement with fiber extracted from globe artichokes. After 3 weeks, they found that concentrations of beneficial bacteria had increased, while amounts of harmful gut bacteria had decreased (29Trusted Source).

Another study looked at the effects of artichoke leaf extract on 208 participants with irritable bowel syndrome (IBS). Artichokes not only reduced the incidence of IBS but also helped normalize bowel patterns (30Trusted Source).

Artichokes are available in both fresh and jarred form and can be used in lots of recipes like creamy dips, salads, and flavorful tarts.

9. Kefir

Kefir is a fermented milk beverage that contains probiotics, a form of healthy gut bacteria that may help alleviate constipation.

Probiotics have been shown to increase stool frequency, improve stool consistency, and help reduce intestinal transit time to speed bowel movements (31Trusted Source).

Several studies have demonstrated that kefir, in particular, may promote regularity.

In one study, 20 participants with constipation were given kefir for 4 weeks. Kefir was found to decrease laxative use, speed intestinal transit, increase stool frequency, and improve consistency (32Trusted Source).

A 2014 review of studies also found that probiotics may improve whole gut transit time and stool frequency and consistency (33Trusted Source).

Kefir makes the perfect base for smoothies or salad dressings. Alternatively, try making a probiotic-rich parfait using kefir and topping it with fruit, flax seeds, or oats for an extra boost of fiber.

10. Figs

Figs are an excellent way to get more fiber into your diet to encourage regular bowel movements.

Dried figs, especially, can provide a concentrated dose of fiber.

One-half cup (75 grams) of dried figs contains 7.5 grams of fiber, which can fulfill about 16% and 25% of men’s and women’s daily fiber needs, respectively (16Trusted Source, 34Trusted Source).

A 2011 animal study looked at the effects of fig paste on constipation over a 3-week period. It found that fig paste increased stool weight and reduced intestinal transit time, supporting its use as a natural remedy for constipation (35Trusted Source).

Another study in humans found that giving fig paste to 40 participants with constipation helped speed colonic transit, improve stool consistency, and alleviate abdominal discomfort (36Trusted Source).

While figs can be consumed on their own, they can also be included in a fruit salad or boiled into a tasty jam that goes great with bruschetta, pizzas, and sandwiches.

Shop for dried figs online.

11. Sweet potatoes

In addition to providing a host of vitamins and minerals, sweet potatoes also contain a good amount of fiber that can help increase regularity.

One medium sweet potato (4.5 ounces or 150 grams) contains 4 grams of fiber (37Trusted Source).

The fiber found in sweet potatoes is mostly insoluble and includes a few specific types, such as cellulose, lignin, and pectin (38Trusted Source).

Thanks to their fiber content, some studies have shown that sweet potatoes may help promote bowel movements.

A 2016 study measured the effects of sweet potato intake on constipation in 57 leukemia patients who were undergoing chemotherapy.

After just 4 days, most markers of constipation had improved, and the participants consuming sweet potatoes had significantly less straining and discomfort than the control group (39Trusted Source).

Sweet potatoes can be mashed, baked, sautéed, or roasted and used in place of white potatoes in any of your favorite recipes. Try it as a bread substitute for avocado toast.

12. Lentils

This edible pulse is packed with fiber, making it an excellent addition to your diet to relieve constipation.

In fact, one-half cup (99 grams) of boiled lentils contains an impressive 8 grams (40Trusted Source).

Additionally, eating lentils can increase the production of butyric acid, a type of short-chain fatty acid found in the colon. It increases the movement of the digestive tract to promote bowel movements (41Trusted Source).

A 2019 study concluded that beneficial intestinal hormone secretion and gut barrier integrity was improved by increased butyrate via fiber supplementation (42Trusted Source).

Lentils add a rich, hearty flavor to soups and salads alike, while also providing plenty of added fiber and health benefits.

Shop for lentils online.

13. Chia seeds

Just 1 ounce (28 grams) of chia seeds contains a whopping 11 grams of fiber (43Trusted Source).

In fact, chia seeds are made up of about 40% fiber by weight, making them one of the most fiber-dense foods available (43Trusted Source).

Specifically, chia seeds are a good source of soluble fiber, which absorbs water to form a gel that softens and moistens stool for easier passage (21Trusted Source).

One study found that chia seeds could absorb up to 15 times their weight in water, allowing for even easier elimination (44Trusted Source).

Try mixing chia seeds into smoothies, puddings, and yogurts to pack in a few extra grams of soluble fiber.

Shop for chia seeds online.

14. Avocados

Avocados aren’t just trendy on toast and guacamole. They’re chock full of nutrients and can help with constipation.

One cup (146 grams) of sliced avocado contains 10 grams of fiber (45Trusted Source).

This source of both soluble and insoluble fiber can help relieve constipation.

Additionally, a 2019 study indicated that replacing carbs with the fats and fiber from avocados increased satiety, which could aid weight loss (46Trusted Source).

Other studies suggest avocados could also support healthy aging (47Trusted Source).

Avocados are a versatile addition to smoothies and baked goods, and delicious on toast or as a substitute for mayo on sandwiches.

15. Oat bran

Oat bran is the fiber-rich outer casing of the oat grain.

Though it’s not as widely consumed as rolled or old-fashioned oats, oat bran contains significantly more fiber.

Just one-third cup (40 grams) of oat bran contains about 7 grams of fiber (48Trusted Source).

One older study gave 15 elderly participants oat bran over a 12-week period and compared the results with a control group.

Oat bran was not only well tolerated but also helped participants maintain their body weight and decreased their laxative use by 59%, making it a safe and effective natural remedy for constipation (49Trusted Source).

Though oatmeal and oat bran come from the same oat groat, they vary in terms of texture and taste. Oat bran works especially well when used in recipes for homemade granola and breads.

Shop for oat bran online.

The bottom line

Constipation is a common problem that affects most people at some point.

Though medications and supplements can help, achieving regularity is possible for most people with a high fiber, healthy diet and a few regularity-boosting foods.

Including a few servings of these foods each day, along with drinking plenty of water and engaging in regular physical activity, can help increase stool frequency, improve consistency, and eliminate constipation once and for all.

What happens when you eat avocado everyday?

Avocado consumption has skyrocketed in the last two decades, from an average annual consumption of 1.5 pounds per person in 1998, to 7.5 pounds in 2017. In 2020, imports of avocados reached a record 2.1 billion pounds in part because with limited dining out, avocados were featured at grocery stores at lower prices.

This is good news for those eating a heart healthy diet!

In fact, researchers have found that avocados may protect the heart in a similar way as olive oil and nuts do in the heart-healthy Mediterranean diet.

A 2018 analysis of 10 studies found an increase in HDL (protective cholesterol) in people who consumed an average of 1 to 3.7 avocados daily. While this might seem like a lot of avocados, remember that most guacamole recipes utilize about one avocado per person. Avocados are also high in mono-unsaturated fat, fiber (9 grams for a medium avocado), and potassium – all of which are associated with cardiovascular health.

LIVE IT: Lose Weight with Avocados and Almonds

In addition to improving heart health by impacting your levels of cholesterol, new research indicates that avocados may further improve your heart health by impacting the gut biome.

A 2020 study that followed 163 overweight and obese subjects divided them into two groups: one group that included avocado in one of their three daily meals and the other group that didn’t. The avocado group experienced a greater abundance and diversity of gut microbes, a reduction in bile acids, and an increase in short-chain fatty acids – and that is believed to contribute to a reduction in the development of cardiovascular disease.

Avocado calories and weight loss

Of course, anyone tracking their daily calorie intake on their phones or in a meal log probably knows that avocados are high in calories. But does that necessarily mean eating avocados will sabotage your weight loss goals?

The short answer is: No.

The National Health and Examination Survey study found that people who consumed avocados had significantly lower BMIs, waist circumference, and body weight, vs. non-consumers.

Additionally, the Adventist Health Study 2, which followed 55,000 participants for four to 11 years found that normal weight participants eating about one-fifth of an avocado per day had the lowest odds of becoming overweight or obese, while overweight or obese participants eating one-fifth of an avocado per day were more likely to achieve a normal BMI over time.

The ABCs of avocados

Avocados are unique fruits native to the highlands of Mexico, Guatemala, and the Pacific coast of Central America. They are a staple in diets where fatty meats, fish, or dairy foods are limited; in fact, avocado often is used as a substitute for meat in sandwiches. They’re also used in milkshakes in Eastern Asia.

Generally served raw – we all know about guacamole – Hass avocados can be cooked for short periods without becoming bitter; other varieties are rendered inedible by heat.

Ripe avocados should yield to gentle pressure when squeezed. If they squeeze too easily, they are likely overripe. The flesh is prone to browning, so it’s best to peel and cut avocados just before serving or sprinkle the cut slices with lemon or lime juice to prevent discoloration.

Avocados also are rich in potassium, fiber, and vitamins B, E, and C. In addition, they contain several plant-based nutrients, including:

Phytosterols – When consumed in recommended amounts, this compound can lower cholesterol, a risk factor for heart disease.

Leutin and zeaxanthin – These carotenoids function as antioxidants and protect healthy cells, especially in a person’s eyes.

So, if you are eating avocados – whether it’s a guacamole dip or a bean and avocado burrito (see recipe below) – during the football playoffs or Super Bowl, you can feel confident that the avocados not only taste good but they are good for heart health, too.

Black bean and avocado burritos are a healthy Super Bowl snack.

Black bean and avocado burritos recipe

Ingredients:

1 bunch scallions, sliced

½ cup celery, finely chopped

1 cup corn, frozen or fresh

1 avocado, chunked

¼ cup cilantro, chopped

2 (15 ½ oz) cans of low sodium beans, drained and rinsed

½ cup salsa

½ cup cheddar cheese, shredded (optional)

8 tortillas, e.g., “Extreme Wellness High Fiber Carb Lean”

Directions:

Combine scallions, celery, and corn in a saucepan; cover with water, bring to a boil, and simmer 5 minutes until vegetables are tender. Drain and chill in refrigerator while preparing avocado mixture.

In a large mixing bowl, combine avocado, cilantro, and beans; add salsa and cheese and toss.

Gently toss chilled vegetables into avocado mixture.

Heat tortillas in non-stick skillet/microwave/oven; spoon mixture evenly between tortillas, heat in oven for 5 minutes (to heat cheese).

When should I eat avocado morning or night?

Avocados are a wonderful fruit that can be used in a variety of ways. They are very nutritious and have so many health benefits.

When is the best time to eat avocado? The best time to eat avocados is when they are ripe and to have it with your morning meal. However, eating avocados at other times also has many benefits.

When Is the Best Time to Eat Avocado?

Credit: Canva

But why and how? This article will discuss the best time to eat an avocado, the benefits, and how to pick the ripe ones.

Table of Contents

When is the Best Time to Eat Avocado?

Only When They Are Ripe

Avocado in the Morning

Avocado at Lunchtime

Avocado at Night

Eating Avocado Every Day

About Avocado

Nutrition Facts

Health Benefits

Help Reduce Blood Pressure

Support Heart Health

Protect Vision

Prevent Osteoporosis

Reduce the Risk of Depression

Improve Digestion

Help Weight Loss

How Do You Tell if an Avocado is Ripe?

FAQs

When should you not eat avocado?

When should I eat avocado to lose weight?

Is it good to eat avocado on an empty stomach?

When is the Best Time to Eat Avocado?

Only When They Are Ripe

Avocados are a healthy food that you should eat. They are good for you, so don’t pass them up.

They’re ideal if you eat them as soon as they’re ripe but just before they become soft.

Take care to eat only the ripe avocado. For tough and green avocado, leave it for a few days so it can ripen. After that, it will get slightly softer.

Avocado in the Morning

When Is the Best Time to Eat Avocado?

Avocado toast with grilled tomato and feta cheese. Credit: canva

You can eat avocado any day, but it is best to have it with your morning meal.

A new study shows that avocados might be the perfect breakfast for champions. You can have it as avocado on toast or avocado smoothie.

Researchers looked at people who ate either half or a whole avocado for breakfast. They found that replacing a carb, like bread or cereal, with avocado can benefit the hours following the meal.

Researchers found that overweight adults who ate avocado at breakfast time showed improved blood flow. This can affect things like your blood pressure.

People who ate the meal with the extra avocado found better blood sugar and fat levels after breakfast.

Avocado at Lunchtime

The NIH, which is the National Institutes of Health, did a study about avocado. They found out that people who ate avocado were full for six hours afterward.

“Avocados reduce your appetite for at least five hours after eating one,” says nutritionist Lori Meyer, an RD who has reported on the wonders of avocado.

The study says that people who eat avocados tend to eat less for the rest of the day and take in fewer calories when they eat an avocado around lunchtime. This leads to weight loss.

Avocados have a lot of fat, a source of fiber, and carbs. They tell your body to burn more fat.

Avocado at Night

When it comes to sleep and avocados, the green fruit has an unclear bad reputation.

The Express recently said that avocado could sometimes keep you up at night. This is because it contains the amino acids which stimulate the brain.

But some experts also say that avocado will help you sleep. For example, boosting your potassium intake with avocado can help you sleep better and reduce nighttime wake-ups.

Eating Avocado Every Day

Eating an avocado a day is good for your health. It also won’t hurt you. But it would help if you did not eat too many of them.

The New York-based nutritionist, Carolyn Brown, recommends how much avocado intake we should eat in a day. The Huffington Post shares this information.

The author says that we should eat half or up to one avocado per day. Eating one avocado provides 44% of the recommended daily intake of fat and 21% of the recommended intake of saturated fat.

About Avocado

avocado oil

Avocado oil. Credit: canva

Nutrition Facts

USDA National Nutrient Database states that one serving of an avocado fruit (40 grams or 1/5 of an avocado) contains:

3 grams of fiber;

4 grams of carbs;

6 grams of fat;

Less than a gram of sugar;

64 calories.

Avocados are the nutrient and vitamin all-star of the produce section. In a medium avocado, which is roughly 100 grams, there are 20 different vitamins and minerals.

Vitamin K: 26% of the daily value (DV)

Vitamin B9, aka Folate 20% of the DV

Vitamin C: 17% of the DV

Vitamin B5: 14% of the DV

Vitamin B6: 13% of the DV

Vitamin E: 10% of the DV

Potassium: 14% of the DV

Avocados are good for you. They are a rich source of magnesium, niacin, riboflavin, pantothenic acid, folate, and potassium. Avocados also contain omega-3 fatty acids and beta-carotene.

WHY NIKOCADO AVOCADO CAN’T LOSE FAT

In fact, avocados contain more potassium than bananas.

According to Healthline, a 3.5-ounce avocado has 708 milligrams of potassium or 14% of your recommended daily allowance, and bananas have 422 milligrams or 10 percent of your daily recommended allowance.

So don’t forget to add them to your smoothies

Health Benefits

Help Reduce Blood Pressure

Avocados are a better source of potassium than bananas.

This mineral is important for the body. For example, it helps keep a healthy blood pressure level.

Support Heart Health

Avocados are a good source of beta-sitosterol. Beta-sitosterol helps regulate cholesterol levels. It is important to control the level of LDL cholesterol in your blood because it may be linked to a higher risk of heart disease.

What’s more, avocados contain monounsaturated fatty acids such as oleic acid, which is good for your heart-healthy diet.

Protect Vision

Avocados are a good food because they have a lot of something called phytochemicals. This helps protect the eyes from UV light which can cause damage to them.

Also, avocados contain monounsaturated fatty acids. These help the body absorb beta-carotene and other fat-soluble antioxidants that can protect the eyes from eye-related macular degeneration.

Prevent Osteoporosis

Avocados are rich in vitamin K, which is very important for your bones.

Taking enough vitamin K will help you absorb calcium and not lose it through urination. This is according to Medical News Today.

Reduce the Risk of Depression

Folate is a nutrient found in avocados that helps prevent the accumulation of the substance called homocysteine. This can affect circulation and nutrient delivery to your brain.

Improve Digestion

Half an avocado is only 7 grams of fiber. That is good for your digestion and bowel movements.

Eating it regularly helps keep your digestive tract healthy, prevents constipation, and might help prevent colon cancer.

Help Weight Loss

Studies show that eating avocado with a meal can make you feel full. This happens for six hours after eating.

What’s more, it’s low in carbs and high in dietary fiber, so it helps reduce appetite and weight gain.

The National Health and Examination Survey study found that people who consumed avocados had significantly lower BMIs, waist circumference, and body weight.

How Do You Tell if an Avocado is Ripe?

It’s not always easy to tell if an avocado is ripe. If you’re not sure, here are a few simple ways to check:

A ripe avocado will be very dark with flecks of green. You can tell by its color and feel.

Give the avocado a good shake and see if it produces any sound.

Gently give gentle pressure to the avocado in your hand. It should feel soft and a little bit squishy, but not too squishy that it falls apart.

Ripe, ready-to-eat avocados may have a darker color, but they can vary. You should pick your avocado by how it feels. It will feel a little soft and not mushy to the touch.

If you want to know if your avocado is ripe, then take a look at the stem. If it is brown, then it might be ripe. On the other hand, if the stem comes off easily and there is green underneath, it might be perfect for eating.

Avocados with brown stems are too ripe. Sometimes they have dark spots inside.

If the stem won’t come off, then the avocado isn’t ready to eat yet.

But remember that avocados ripen best on the counter at room temperature. If you wait too long, they will start to go bad.

FAQs

When should you not eat avocado?

If the avocado is mushy when squeezed, has brown or mold on the inside, and smells sour, it is rotten.

You may be able to save some of the fruit if it just started to get brown on the inside, and you can still see that all of the fruit looks good.

When should I eat avocado to lose weight?

Eating a fresh avocado at lunchtime can help you lose weight. It doesn’t have a lot of calories, but it is still filling.

Is it good to eat avocado on an empty stomach?

Eating avocado by itself on an empty stomach is not good. It has a lot of fat and some people can’t digest it. This can make them feel sick like they are going to vomit.

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Are eggs and avocado good for weight loss?

Eggs are among the healthiest foods you can eat.

They are rich in:

high-quality protein

healthy fats

many essential vitamins and minerals

Eggs also have a few unique properties that make them egg-ceptionally weight-loss-friendly.

Armando Rafael/Getty Images

This article explains why whole eggs are great for weight loss.

Eggs are low in calories

Even though there are many factors that can contribute to weight gain, the most evidence-based way to promote weight loss is to reduce your daily calorie intake or increase the number of calories that you burn.

One large egg contains only about 74 calories, yet it’s very high in nutrients. Egg yolks are especially nutritious (1Trusted Source).

An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 230 calories.

By adding a generous serving of vegetables, along with a source of fiber and fat like sliced avocado, you’re able to have a complete meal for 500 calories.

Just keep in mind that if you fry your eggs in oil or butter, you add about 50 calories for each teaspoon (5 grams) used.

SUMMARY

One large egg contains about 74 calories. A meal consisting of 3 boiled eggs, vegetables and sliced avocado can contain under 500 calories.

Eggs are very filling

Eggs are incredibly nutrient-dense and filling, mainly because of their high protein content (2Trusted Source).

High-protein foods have been known to reduce appetite and increase fullness compared with foods that contain less protein (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).

Studies have repeatedly shown that egg meals, especially when paired with a source of fiber, promote feelings of fullness and reduce food intake during later meals compared with other meals with the same calorie content (7Trusted Source, 8Trusted Source).

Eggs also rank high on a scale called the satiety index. This scale evaluates how well foods help you feel full and reduce calorie intake later in the day (9Trusted Source).

Additionally, consuming a diet high in protein may reduce the desire to eat by 15%. It may also help prevent unhealthy late-night snacking (4Trusted Source, 10Trusted Source).

SUMMARY

Eggs rank high on the satiety index, which means they may help you feel fuller for longer. High-protein foods, like eggs, may also help you snack less between meals.

Eggs may boost your metabolism

Eggs contain a good balance of all of the essential amino acids that your body needs.

This means your body can easily use the protein in eggs for maintenance and metabolism.

Eating a high-protein diet has been shown to boost metabolism by up to 80–100 calories a day through a process called the thermic effect of food (11Trusted Source, 12Trusted Source).

The thermic effect of food is the energy the body requires to metabolize foods, and it’s higher for protein than for fat or carbs (12Trusted Source, 13Trusted Source, 14Trusted Source).

This means that high-protein foods, such as eggs, can help you burn more calories to support weight loss.

SUMMARY

A high-protein diet may boost your metabolism by up to 80–100 calories per day, since extra energy is needed to help metabolize the protein in foods.

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Eggs are a great way to start your day

Eating eggs for breakfast seems to be especially beneficial for weight loss.

Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same calorie content.

Some older studies show that eating eggs instead of bagels for breakfast can increase feelings of fullness and reduce the amount of calories consumed at later meals (15Trusted Source, 16Trusted Source).

Regular consumption of an egg-based breakfast has also been associated with increased weight loss over time (17Trusted Source).

According to one study involving 156 adolescents with obesity, eating an egg breakfast increased satiety and reduced lunchtime food intake compared with a breakfast with steamed bread (18Trusted Source).

Furthermore, the egg breakfast also increased levels of peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), two hormones that regulate appetite and promote feelings of fullness (18Trusted Source).

Another 2013 study involving 30 healthy young men compared the effects of three types of breakfasts on three separate occasions. These were eggs on toast, cereal with milk and toast, and a croissant with orange juice (19Trusted Source).

Compared with the other two breakfast combinations, the egg breakfast caused significantly greater satiety, less hunger, and a lower desire to eat (19Trusted Source).

Furthermore, eating eggs for breakfast caused the men to automatically eat about 270–470 calories less at lunch and dinner buffets, compared with the other two breakfasts (19Trusted Source).

This impressive reduction in calorie intake was unintentional and did not require any other changes to their diet besides eating eggs for breakfast.

SUMMARY

Eating eggs for breakfast may increase your feeling of fullness and make you automatically eat fewer calories later in the day.

Eggs are cheap and easy to prepare

Incorporating eggs into your diet is very easy.

They are inexpensive, widely available, and can be prepared within minutes.

Eggs are delicious almost every way you make them, but they are most often boiled, scrambled, made into an omelet, or baked.

A breakfast omelet made with a couple of eggs and some vegetables makes for an excellent and quick weight-loss-friendly breakfast.

You can find plenty of low carb breakfast ideas, many of which feature eggs, on this page.

SUMMARY

Eggs are inexpensive, widely available, and easy to prepare.

The bottom line

Adding eggs to your diet may be one of the easiest things to do if you’re trying to lose weight.

They can make you feel more full and help you eat fewer calories throughout the day.

Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet.

Eating eggs, especially for breakfast, can be a great addition to a healthy weight loss eating plan.

What does avocado do to a woman body?

A new study conducted by researchers from the University of Illinois at Urbana-Champaign explored the metabolic benefits associated with regularly eating avocados.

The study showed that eating one avocado per day for 12 weeks was associated with a redistribution of belly fat for women. Avocados helped lower women’s visceral fat levels, which can reduce the likelihood of several diseases, including cardiovascular disease and diabetes.

Dietitian Reviews NIKOCADO AVOCADO | Raw Vegan to Daily Mukbangs (Honestly, This Was Hard to Watch)

“In the abdomen, there are two kinds of fat: fat that accumulates right underneath the skin, called subcutaneous fat, and fat that accumulates deeper in the abdomen, known as visceral fat, that surrounds the internal organs,” said researcher Naiman Khan. “Individuals with a higher proportion of deeper visceral fat tend to be at a higher risk of developing diabetes. So we were interested in determining whether the ratio of subcutaneous to visceral fat changed with avocado consumption.”

Making healthier choices

The researchers had 105 overweight and obese adults participate in the study. For 12 weeks, one meal a day was provided by the researchers; one group received one avocado a day for the entirety of the study, while the other group ate a similar meal without the avocado. The researchers measured the participants’ glucose tolerance and abdominal fat at the beginning and end of the 12 weeks.

Avocados proved to be beneficial for the women involved in the study but not the men. The researchers learned that avocados were linked with a redistribution of body fat, which can ultimately reduce the risk of disease.

Women who ate one avocado every day had lower visceral fat levels and lower ratios of the two kinds of belly fat. The researchers explained that weight loss isn’t necessarily the most important factor because the way the body stores fat can have just as much of an effect on long-term health outcomes.

“While daily consumption of avocados did not change glucose tolerance, what we learned is that a dietary pattern that includes an avocado every day impacted the way individuals store body fat in a beneficial manner for their health, but the benefits were primarily in females,” said Khan. “It’s important to demonstrate that dietary interventions can modulate fat distribution. Learning that the benefits were only evident in females tells us a little bit about the potential for sex playing a role in dietary intervention responses.”

Moving forward, the researchers hope to do more work on how avocados and other dietary changes can benefit consumers’ health.

“By taking our research further, we will be able to gain a clearer picture into which types of people would benefit from incorporating avocados into their diets and deliver valuable data for health care advisers to provide patients with guidance on how to reduce fat storage and the potential dangers of diabetes,” said researcher Richard Mackenzie.

Is avocado good for you when trying to lose weight?

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.

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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! And to help you best stay on track, check out these 21 Best Healthy Cooking Hacks of All Time.

1 Avocado Has Been Shown to Decrease Belly Fat

Woman measuring waistline

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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.

2 Avocados Are Good Appetite Suppressants

Toastless avocado toast - avocado weight loss

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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!

3 Avocados May Help Improve Overall Diet Quality

Avocado berries chia seeds in blender for smoothie - avocado weight loss

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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. Along with eating more avocadoes, make sure you're trying out these 10 Easiest Habits That Will Guarantee Weight Loss!

4 Avocado Helps You Absorb More Nutrients

Taco salad bowl - avocado weight loss

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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!

5 Avocado May Lower 'Bad' Cholesterol Levels

Cholesterol test - avocado diet

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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.

6 Avocado Antioxidants Neutralize DNA-Damaging Free Radicals

avocado toast

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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.

7 Avocadoes May Help Decrease Risk of Diabetes

Slicing avocado

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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.

8 Avocados Boost Metabolism and Exercise Endurance

soft boiled egg avocado toast

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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.

And for more, learn how to fire up your metabolism and lose weight the smart way.

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AVOCADO // BELLY FAT // FOOD & NUTRITION // WEIGHT LOSS FOODS