How much avocado per day for weight loss

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
• Avocado Serving Size
•  Foods To Eat
•  Foods To Avoid
• Avocado Recipes
• Lifestyle Changes To Make
• Frequently Asked Questions

How Avocado Aids Weight Loss

Image: Shutterstock

• 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

Image: Shutterstock

Day 1 

 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 

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.

Day 3 

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.

Avocado Serving Size

Since avocados are high on calories and fat, their serving size is smaller. The recommended serving size is 1/5th of a 30 gram fruit, but the average consumption is half an avocado (68 gms), which contains (1):

• dietary fiber (4.6 g)
• potassium (345 mg)
• sodium (5.5 mg)
• magnesium (19.5 mg)
• vitamin A (43 μg)
• vitamin C (6.0 mg)
• vitamin E (1.3 mg)
• vitamin K1 (14 μg)
• folate (60 mg)
• vitamin B-6 (0.2 mg)
• niacin (1.3 mg)
• pantothenic acid (1.0 mg)
• choline (10 mg)
• high-monounsaturated fatty acids (6.7 g)
• lutein/zeaxanthin (185 μg)
• phytosterols (57 mg)

Avocado oil consists of 71% monounsaturated fatty acids (MUFA), 13% polyunsaturated fatty acids (PUFA), and 16% saturated fatty acids (SFA).

 Foods To Eat

Image: Shutterstock

• 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

Image: Shutterstock

• 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

Image: Shutterstock

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

1. Mash the avocado in a bowl.
2. 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.
3. Heat olive oil in a pan or you can use cooking spray.
4. Add a dollop of the avocado batter and cook it for 2 minutes each side.
5. Enjoy the savory and nutritious avocado pancakes for breakfast.

Avocado Shrimp Salad

Image: Shutterstock

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

1. Heat a skillet and add 1 tablespoon olive oil.
2. Throw in the shrimps and cook for 2-3 minutes. In a bowl mix olive oil, lime juice, salt and pepper and keep aside.
3. In another bowl, toss the cooked shrimps, avocados, garlic, kale, celery, bell peppers, salt, and pepper.
4. Drizzle the olive oil dressing on top and mix well.
5. Top it with chopped chives.

Avocado Spinach & Orange Smoothie

Image: Shutterstock

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

1. Toss the avocado, spinach, orange, and ginger into a blender and give it a spin.
2. Pour the creamy smoothie into a glass and add cayenne pepper and pink Himalayan salt.
3. 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

Image: Shutterstock

• 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.

Frequently Asked Questions

Can I eat avocado everyday?

Yes, it is a vitamin and fiber rich nutritious fruit that can be eaten every day.

What’s the best time to eat avocado?

Morning is the best time to eat avocados. Make it a part of your breakfast smoothies or sandwiches to make the most of its benefits.

Can I eat avocado at night?

Yes, rich in potassium, they help you sleep better when eaten during bed-time.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

1. Avocado raw
   https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102652/nutrients
2. Hass Avocado Composition and Potential Health Effects – PMC
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
3. Insulin resistance and atherosclerosis – PMC
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1483180/
4. Impact of avocado-enriched diets on plasma lipoproteins: A meta-analysis – Journal of Clinical Lipidology
   http://www.lipidjournal.com/article/S1933-2874(15)00427-4/fulltext
5. A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety glucose and insulin levels and subsequent energy intake in overweight adults – PMC
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4222592/
6. Avocado consumption is associated with better diet quality and nutrient intake and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545982/
7. Dietary avocado oil supplementation attenuates the alterations induced by type I diabetes and oxidative stress in electron transfer at the complex II-complex III segment of the electron transport chain in rat kidney mitochondria
   https://www.ncbi.nlm.nih.gov/pubmed/23443911
8. Phenolic compound profiles and antioxidant capacity of Persea americana Mill. peels and seeds of two varieties
   https://www.ncbi.nlm.nih.gov/pubmed/22494370
9. Free radicals antioxidants and functional foods: Impact on human health – PMC
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/
10. Avocado Seeds: Extraction Optimization and Possible Use as Antioxidant in Food | HTML
    http://www.mdpi.com/2076-3921/3/2/439/htm

The following two tabs change content below.

• Reviewer
• Author

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 5 years, she has... more

Mary-Walker Hall is a Registered Dietitian Nutritionist who has a passion for equipping parents and caregivers with the tools to... more