Avocados May Help With Weight Maintenance

Avocados May Help With Weight Maintenance

Studies have shown that people who eat fruits and vegetables tend to have lower body weights (3Trusted Source).

One large observational study examined the nutritional patterns of Americans. Those who ate avocados tended to have healthier diets, a lower risk of metabolic syndrome and a lower body weight than those who didn’t eat avocados (12Trusted Source).

Although this doesn’t necessarily mean that avocados caused people to be healthier, it does show that avocados can fit well into a healthy diet.

There’s also no reason to believe avocados should be avoided when losing weight.

In fact, one study found that when 30 grams of fat from avocados were substituted for 30 grams of any other type of fat, participants lost the same amount of weight (13Trusted Source).

Although there is currently no evidence that avocados can improve weight loss, there are reasons to believe avocados could have a beneficial effect.

This is because in addition to improving heart health, the monounsaturated fats in avocados appear to have several other beneficial qualities (4Trusted Source):

They are burned at a higher rate than other types of fats.
They may actually increase the rate at which fat is burned.
They may cause your body to burn more calories after eating.
They can reduce appetite and decrease the desire to eat after a meal.
However, it is important to note that these effects are not yet well researched.

Yet some preliminary evidence suggests avocados may help fight weight gain.

One study found that rats fed defatted avocado pulp ate less food and gained less weight than the control group (14Trusted Source).

A second study also found that rats fed avocado extract on a high-fat diet gained less body fat (15Trusted Source).

These studies are especially interesting because defatted avocado pulp and avocado extract do not contain fat. This means there may be other components in avocados that also help reduce appetite and weight gain.

BOTTOM LINE:
People who eat avocados tend to be healthier and weigh less than people who don’t. Avocados may even help prevent weight gain.

Avocados Are Relatively High in Calories
Because avocados are relatively high in fat, they are also high in calories.

For example, 3.5 ounces (100 grams) of strawberries contain 32 calories, compared to 160 calories in 3.5 ounces of avocado (1, 16).

While many different things can affect weight loss or weight gain, the biggest factor is the number of calories you eat.

Because avocados are relatively high in calories, it can be easy to eat too much without realizing it.

So if you’re trying to lose weight, be sure to stick to reasonable portions. One portion is typically considered to be a quarter to a half of an avocado — not the whole thing.

BOTTOM LINE:
Although avocados are healthy, they are also high in calories. Make sure you pay attention to portion sizes if you are trying to lose weight.

Weight Loss Friendly or Fattening?
There is no reason to fear that avocados will be fattening, as long as you eat them as part of a healthy diet based on whole foods.

On the contrary, avocados have many qualities of a weight loss friendly food.

And although there’s currently no direct evidence that avocados cause weight loss, there are some reasons to believe they could help.

As long as you eat them in reasonable amounts, avocados can definitely be part of an effective weight loss diet.

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