How Avocados Can Help You Lose Weight
If you’re looking to lose weight, you might want to consider adding avocados to your diet. Avocados are very diet friendly because they’re a great source of healthy fats and nutrients. This makes avocados an excellent addition to any diet, whether you want to lose weight, or simply maintain a healthy weight. Including avocados in your diet can help improve the overall quality of your diet and make it easier to stick to your weight-loss goals. Here’s a look at some of the proven health benefits of eating avocados and how incorporating them into your diet can help you lose weight.
Nutrients in avocados
Avocados are an important part of a healthy diet because they high in many key nutrients, antioxidants, and healthy fats that are often lacking in people’s diets. For starters, just one whole avocado contains 14g of fibre. So what does that mean exactly? Well, the current UK dietary recommendations are for adults to eat 30g of fibre per day. But unfortunately, people’s average daily fibre intake is just 18g. So, just one of these creamy, green fruits will provide half of your day’s fibre, which is an essential part of a healthy diet.
Avocados are diet friendly
Additionally, avocados are an extremely rich source of several vitamins, including B2, B3, B5, B6, and B9 (folate), along with vitamins C, E, and K. You can obtain a substantial percentage of the daily recommended intake of all of these vitamins in one single avocado. Avocados are also a great source of minerals such as copper, magnesium, potassium, and manganese. With such an impressive range of nutrients, it’s no wonder that avocados are high on the list of “superfoods.”
The health benefits of avocados
There are plenty of proven health benefits to eating avocados regularly. Firstly, the soluble fibre can help to reduce inflammation and promote digestive health by improving healthy gut bacteria. The short-chain fatty acids produced by avocados can also help to protect against colon cancer and IBS. Avocados are extremely diet friendly, won’t make you fat, and can help you lose weight! Avocados also feature in another of our blog posts: “The Best Low-Sugar Fruits for Weight Loss.”
Vitamins B6, C, and E are all essential for a healthy immune system. One avocado provides 30% of your daily need for vitamin B6, which helps reduce inflammation and reduces oxidative stress. It also contains 20% of the recommended intake of potassium. Potassium is essential for lots of bodily functions, including regulating blood pressure. Studies show that getting plenty of potassium may reduce the risk of stroke.
Avocados are diet friendly!
Additionally, the antioxidants in avocados can help to protect the body against damage from free radicals. Free radicals are unstable molecules that can cause cell damage and lead to various diseases. The nutrient-rich flesh of the avocado is also high in monounsaturated fats, which have been shown to reduce the risk of heart disease. Therefore, including avocados in your diet is a great way to boost your health and protect yourself from various chronic diseases.
A large, randomised, controlled six-month trial, with over 1,000 participants, was recently published in the Journal of the American Heart Association. Researchers found that the participants who consumed one large avocado every day significantly reduced both their total, and bad, LDL cholesterol, compared to those who ate fewer than 2 avocados per month.
Ways to add avocado to your diet
Avocados are a delicious and nutritious fruit that can be added to a variety of dishes. While they are often used in savoury dishes, they can also be used in sweet snacks or desserts. Here are some ways to add avocado to your diet and it won’t make you fat:
Avocados are diet friendly
Add avocado slices to your morning toast or oatmeal
Top your lunchtime salad with diced avocado.
Make a simple guacamole by mashing avocado with diced onion, tomato, chilli flakes, lime juice, and fresh coriander.
Make a nutrient-rich smoothie by blending avocado with banana, almond milk and spinach. And don’t forget to add in a spoonful of chia seeds!
Blend avocado with olive oil and lemon juice to make a creamy dressing.
Try making a low-cab, creamy, chocolate mousse.
Whether you enjoy them for breakfast, lunch, or dinner, avocados make a great addition to any meal. So why not give them a try? You may just find that you love them as much as we do!
How to use avocados to lose weight
Overweight people often think of avocados as a high-calorie, high-fat food that you have to avoid if you want to lose weight. But it may surprise you that for various reasons, avocados can be a very helpful addition to your diet. Experts even call them “nature’s keto”, because eating avocado signals your body to go into fat-burning mode!
Avocados are diet friendly!
Firstly, avocados are high in fibre, which can help you feel fuller longer and prevent overeating. Research shows that eating a diet rich in nutrient-dense, high-fibre foods like fruit and veg helps with weight loss. A study published in Nutrition Journal found that participants who ate just half an avocado with lunch reported a 40% reduction in the desire to eat anything for several hours afterwards. Also, people who have a high-fibre diet generally tend to maintain a healthier weight than those who have a low intake of fibre.
Secondly, studies have shown that the healthy, monounsaturated fats (MUFAs) in avocados can also help promote fat burning and reduce belly fat. Another study, published in the American Journal of Clinical Nutrition, showed that participants following a diet high in monounsaturated fats experienced both an energy boost and an increase in their metabolic rate. As a result they burned more calories, which confirms that avocados are good to help you lose weight! Yes, avocados are diet friendly.
Thirdly, avocados are a good source of a rare sugar called mannoheptulose. This helps balance your blood sugar and improves insulin sensitivity. These 3 components of avocados make a perfect combination to help you burn excess fat, and prevent your body from storing it.
The bottom line on using avocados to lose weight
Avocados are a tasty, healthy, nutrient-dense food that can help you feel fuller longer, boost your metabolism, and promote fat burning. While they are high in calories, the healthy fats in avocados are mostly monounsaturated, which is helpful for weight loss. So if you’re looking to shed some pounds, be sure to add avocados to your diet!
FAQ 1: Can I eat avocados when I’m trying to lose weight?
ANSWER: Yes, you can! As mentioned above, avocados are high in fibre and healthy fats, both of which can help with weight loss. The healthy fats in avocados help promote fat burning and reduce belly fat. Additionally, the fibre in avocados helps you feel fuller longer, which can prevent overeating.
FAQ 2: How can I add avocados to my diet?
ANSWER: There are many ways to add avocados to your diet! You can slice them up and add them to salads or sandwiches, make guacamole, or simply add some salt and pepper and scoop out the flesh straight from the skin with a spoon. You can also find avocado oil, which can be used for cooking or added to salads.
Avocados are diet friendly
FAQ 3: What are the health benefits of eating avocados?
ANSWER: Avocados are packed with healthy nutrients and offer numerous health benefits. Some of the most well-known health benefits of avocados include improved heart health, reduced inflammation, and lower blood sugar levels. Additionally, avocados area good source of fibre, which can help with weight loss.
FAQ 4: How do I choose a ripe avocado?
ANSWER: When choosing a ripe avocado, you should look for one that is soft but not mushy. You can also give it a gentle squeeze; if it yields to pressure, it’s ripe. Avoid avocados that are hard or have brown spots, as these are signs that they are overripe.
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Martin and Marion Shirran
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Registered Stakeholder in NICE – National Institute for Health and Care Excellence.
Marion Shirran, as a director of Oxford Therapeutics Limited, is proud to be a registered Stakeholder in NICE – National Institute for Health and Care Excellence.
Additionally, she is involved in the government’s All Party Parliamentary Group on Obesity.
We were proud to be nominated the ‘Most Innovative Obesity Psychological Therapy Service’ in the UK Mental Health Awards 2022.
We also appeared on the This Morning TV show, with Holly Willoughby and Phillip Schofield.
And, in 2010, we travelled to New York to be interviewed on the Good Morning America TV Show.
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Below is a selection of weight-loss tips that everyone can start using straight away. And, if you enroll in the My Weigh Less Course, you will learn many more of our helpful tips and techniques about how to achieve successful, permanent weight loss.
Tip No. 1 – Only Eat When You’re Hungry!
This has to be our number one, golden rule, when it comes to achieving successful weight loss. In our experience, most overweight people eat for many different reasons, other than physical hunger. But, if you allow your emotions to control your eating habits, then it is unlikely that you will be able to control your weight as a result. So, before you reach for anything to eat, stop and ask yourself first if you physically NEED to eat, or you just WANT to…
Tip No. 2 – Use a Smaller Plate!
You’ve probably heard this many times before, but it’s a fact that people who use larger plates tend to eat more food than those who eat from smaller plates. No doubt you know about the power of optical illusions. But are you aware of just how much more generous the same size portion of food appears, when presented on a smaller plate, instead of a larger one? Have a look at the image below. It’s known as the Delboeuf optical illusion. If you stick to our mantra, “always go for quality over quantity”, then you will definitely lose weight much more easily.
Tip No. 3 – Drink a Glass or Two of Water Before Your Meal!
Reduce your calorie intake by over 20%, with almost with no effort! Research results, published by Harvard Medical showed that people who drank two large glasses of water, just before eating, on average, consumed around 20% less food compared with when they didn’t drink anything before they ate. This is possibly as a result of the stretching and fullness sensation in the stomach.
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A growing number of studies have consistently found a correlation between speed of eating and weight, so it is officially accepted now that faster eaters are definitely more likely to become overweight. Studies have also shown that people are much more likely to eat more when their eating is mindless, as opposed to mindful. So, make meal times an occasion by sitting down at a table, with no distractions. Then eat slowly and savour every mouthful. You will naturally eat less food and also find it easier to lose weight as a result!
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It’s a fact that sugar and highly processed foods have addictive properties! So much so, that many people find that once they start eating these foods, they literally can’t stop. And, of course, if you’re making such poor food choices, this in turn will make it almost impossible for you to lose weight. So, our advice is to choose healthy, unprocessed foods and limit the amount of sugar you consume. As a result, you will have far more control over how much you eat and also how much weight you can lose.
Tip No. 6 – Eat Your Favourite Foods on the Plate First!
You may not be aware of how important this tip is, but the order in which you eat your food can actually have a big impact on how much you consume! It’s quite common for overweight people to “save the best til last” when eating. In other words they only eat their favourite food right at the end. It’s not so surprising then, that they also tend to eat everything on their plate, regardless of how uncomfortably full they feel. Because, of course, they don’t want to miss out on the “best bit”!
However, our advice is to eat your favourite things first. Not only will you enjoy it more, but it’s also much easier to stop when you’ve eaten just the right amount and leave the rest on the plate.
You can read a full breakdown of all the components included in the treatment package on the Course Details page. There is also an explanation of the treatment on the Does This Work? page. We look forward to working with you. Additionally, you can read reviews from medical and other professionals on the Medical Endorsement page.
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You can read additional information about us and our weight-loss treatment on the Gastric Mind Band website.
Although the weight-loss results and success stories shown on the site are typical, individual results will vary, and are not guaranteed. Weight-loss success depends on each individual’s level of motivation, commitment, food intake and metabolism. Read our full disclaimer in the Terms & Conditions.