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(609) 336-7518

09AM to 05PM EST

Are avocados healthy for weight loss?

We often need to look into a reliable weight management strategy. Until a highly promising component emerges.

Avocados are one of those components.

Avocado has acquired immense recognition in the recent past. It is a nutritious fruit and has a unique combination of ingredients that may assist in weight loss. Avocados are heart-friendly and prevent rising cholesterol levels in the body.

Avocados have a little buttery or creamy taste, making them a good choice for salad dressings and sandwiches.

Avocados are a great option to assist in weight loss. However, keep in mind that weight gain could have serious background causes. It would be best to visit a nearby weight loss management clinic to address the cause.

Today, we will discuss: Role of avocados in Weight Loss And disclose the actual truth.

Continue reading to learn!

Are Avocados Healthy for Weight Loss?

Avocado, a creamy and tasty fruit, has a unique nutritional profile beyond its delightful flavor. This green powerhouse contains incredible nutrients, making it a versatile substitute for any diet. It provides several health benefits for weight loss while satisfying your taste buds.

Below are the nutrients in avocados and their role in promoting weight loss.

1. Healthy Fats - Regulates Blood Sugar Levels

Avocado is high in monounsaturated fat content, which is good for you. These fats benefit your heart health because they lower bad cholesterol levels in the body. They also control blood sugar levels, which keeps type 2 diabetes at bay. 

Furthermore, they give you oleic acid that improves memory and brain function. Avocados have a small amount of polyunsaturated and saturated fat, but the majority is monounsaturated fat, which is healthy for us.

2. Fibers - Promotes Feeling of Fullness

Avocados are high in dietary fibers that help you lose weight. Fibers keep you fuller for an extended period, which prevents overeating. It also maintains digestive health by improving bowel movements and working as prebiotics and probiotics in the intestine.

3. Vitamins - Boosts Metabolism

Avocado contains vitamins including K, C, E, and B. These vitamins are metabolism boosters and improve overall health. Vitamin C, for example, aids in immune functions, whereas vitamin K is essential for blood clotting and bone health.

When your body receives the vitamins it needs, it operates better. This quality indirectly helps you lose weight by keeping you healthy and active.

Are Avocados Healthy for Weight Loss?

4. Protein - Retain Muscle Mass during Weight Loss

While avocado is not an adequate source of protein, it does contain protein in a modest amount. Protein is necessary for tissue growth repair as well as for muscle strength. Consuming avocado with another good protein source helps you retain muscle mass while losing weight.

5. Low Carbohydrate Content - Minimize Cravings

Unlike starchy foods like bread and pasta, avocados are naturally a low-carb fruit. Low-carb diets can aid blood sugar regulation and minimize cravings for sweets. When your blood sugar level is stable, it is easy to maintain a healthy weight.

6. Folates - Regrowth of Cells

Folate, or vitamin B9, is a natural substance in avocados, which aids in the metabolism of carbs, proteins, and lipids, that serve as the foundation of our food. It means folates support efficient breakdown and use of nutrients, which can aid in weight loss.

Furthermore, folates help in the formation of fresh cells and tissues. When you lose weight, your body must restore and replace broken cells. It is when folates come into use. Folates allow your body to grow new cells, which sustains your overall health while shedding pounds.

How Many Calories are in Avocados?

Harvard School of Public Health states that a medium-sized avocado contains approximately 240 calories.

However, it is important to note that the calories may differ depending on the size of the avocado.

Here is a complete nutritional breakdown of one medium-sized avocado.

Components Quantities (1 medium-sized)
Total fat
Monounsaturated fat
Polyunsaturated Fat
Saturated fat
Are Avocados Healthy for Weight Loss?

What Research Says about Avocados for Weight Loss

Obesity gives rise to various chronic diseases. A 20% increase in body weight significantly raises the chance of high blood pressure, coronary arteries, and lipid disorders.

Researchers have performed various experiments to determine the role of avocados in weight loss. We have jotted down a few research summaries for you to understand the avocado significance in weight loss.

Research 1

A study from the National Center for Biological Information examined how adding avocados to a diet for weight loss affects people. People who ate avocado daily lost more belly fat and had a lower BMI than those who didn’t eat avocado.

Research 2

Another research study discovered that including half an avocado in daily meals increases satisfaction and decreases food cravings. This research shows that avocados may aid in reducing hunger and cutting back on calories.

Avocado Smoothies for Weight Loss

Avocado smoothies can be a healthy and delicious combination to your weight loss regime. They keep you satisfied and help you achieve your fitness targets because they are high in healthy fats and fiber.

Below are easy-to-make and delicious smoothie recipes you can make and enjoy in your weight loss journey.

Avocado Smoothie


  • One ripe avocado
  • 1 cup of almond milk
  • One tablespoon of honey
  • 1/2 teaspoon of vanilla extract
  • Ice cubes (optional)

Procedure to Make

  1. Eliminate the rind from the ripe avocado and scrape the fruit into a food processor.
  2. Add the almond milk, honey, and vanilla extract.
  3. Mix the content until it’s creamy and velvety.
  4. Add ice cubes if you like a cooler smoothie.
  5. Flow the smoothie into a glass and serve as a meal alternative or evening snack.
Are Avocados Healthy for Weight Loss?

Apple Avocado Smoothie


  • One ripe avocado
  • One apple, peeled and chopped
  • 1 cup of spinach leaves
  • 1/2 cup of Greek yogurt
  • 1/2 cup of water
  • One tablespoon of honey (optional)

Procedure to Make

  1. Remove the pit from the ripe avocado and scoop out into a food processor.
  2. Mix the diced apple, spinach leaves, Greek yogurt, water, and honey (if using).
  3. Beat the smoothie until it thickens, and thoroughly combines all the components.
  4. Serve into a glass and sip this healthy apple avocado smoothie for weight loss.
Are Avocados Healthy for Weight Loss?

Banana and Spinach Avocado Smoothie


  • One ripe avocado
  • One ripe banana
  • 1 cup of fresh spinach leaves
  • 1/2 cup of unsweetened almond milk
  • One tablespoon of chia seeds (optional)

Procedure to Make

  1. Pull out the pit from the ripe avocado and take its contents into a mixer.
  2. Peel the banana and place it in the mixer.
  3. After that, add fresh spinach leaves, unflavored almond milk, and chia seeds (if using).
  4. Pulse until all the elements are well combined and the smoothie is silky.
  5. Pour into a glass and enjoy this nutritious banana and spinach avocado smoothie as part of your weight loss journey.
Are Avocados Healthy for Weight Loss?

Balanced Diet and Exercise is Important for Weight Loss

Avocados are good food to add to your weight loss journey.  Note that they are not a substitute for a balanced diet and exercise. A calorie deficit diet rich in proteins, fruits, and vegetables and regular physical activity is key to losing weight.

People Also Ask

What is best avocado smoothie for weight loss?

Apple avocado smoothies can help you lose weight due to its fiber and good fats. Combine one avocado, apple, Greek yogurt, spinach, and water to make a healthy, weight-loss-friendly smoothie.

Can you lose weight eating avocados?

Avocados have healthy fats and fiber. The fiber makes you feel fuller and minimizes your overall calorie intake. At the same time, healthy fat reduces bad cholesterol levels. Both these factors combined help you lose weight.

What happens if I eat avocados every day?

Eating one-half to one avocado per day is good for your health. It improves heart health, promotes the feeling of fullness, better diet quality, and ultimately leads to weight loss.

Key Takeaways

  • Avocado is a creamy textured fruit that has recently acquired immense popularity.
  • It has good fats to regulate blood sugar, fibers to keep you full, and folates to repair cells which makes it good for weight loss.
  • Research has also shown the significance of avocados in weight loss.
  • Smoothies are the best way to incorporate avocado into your daily diet.
  • Following a healthy diet and exercise routine is important to lose weight efficiently.

If your weight is stuck and not losing anyway. Book an appointment with our weight loss experts for the best advice.

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Our Team

Dr Farhan Malik
Dr. Farhan Malik Primary Care Physician
Dr Shoaib Malik
Dr. Shoaib Malik Primary Care Physician

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