Avocados have become increasingly popular in recent years, not only for their rich, creamy taste but also for their potential health benefits. In particular, some claim that avocados can help reduce belly fat. But is this really true? Let’s take a closer look at the evidence.
What are avocados?
Avocados are a unique fruit. Unlike most fruits, avocados are low in carbs and high in healthy fats. A single medium avocado (200 grams) contains around:
- Calories: 322
- Fat: 29 grams
- Carbs: 17 grams
- Fiber: 13 grams
- Protein: 4 grams
As you can see, nearly 80% of the calories in an avocado come from fat. But they are extremely nutritious fats, including oleic acid and other monounsaturated fatty acids that have been linked to reduced inflammation and better heart health (1).
Avocados are also loaded with fiber, magnesium, potassium, vitamins C, E, K, and folate. All these nutrients make avocados a very healthy food.
Avocados and weight loss
There are several ways avocados may promote weight loss:
They are high in fiber
A medium avocado provides around 13 grams of fiber, around half of the recommended daily intake for adults. Eating more fiber from foods like avocados has been shown to increase feelings of fullness and reduce appetite (2). This can lead to lower calorie consumption which may promote weight loss over time (3).
They can help reduce belly fat
Belly fat or visceral fat surrounding the organs has been strongly linked to chronic inflammation, heart disease, and diabetes (4). While weight loss results in some loss of belly fat, reducing overall body fat alone does not always lead to considerable reductions in dangerous visceral fat (5).
However, some research suggests avocados may help reduce belly fat.
In one study, overweight adults ate 1⁄2 an avocado at lunch daily for 12 weeks. They experienced a significant decrease in visceral fat over the 12 weeks compared to their baseline measurements (6).
Researchers think the monounsaturated fats in avocados may specifically target belly fat. Other studies have found similar decreases in belly fat with diets high in MUFAs from other plant sources like olive oil (7).
They are nutrient dense
Avocados are loaded with vitamins, minerals, and antioxidants. While low in calories, they contain a wide variety of beneficial nutrients.
Eating nutrient dense foods has been associated with weight loss. Since these foods are low in calories yet high in essential vitamins and minerals, it’s easier to create a caloric deficit needed for weight loss without depriving your body of the micronutrients it needs (8).
Replacing more energy-dense, processed foods with nutrient-rich foods like avocados can promote satiety and weight loss.
Do avocados directly burn belly fat?
Some sources claim avocados contain special belly fat burning properties. However, there is no evidence that avocados directly increase belly fat metabolism or burn belly fat.
No studies have observed direct fat burning effects or meaningful increases in metabolic rate from consuming avocados alone. And avocados do not contain any ingredients that have been shown to significantly boost fat burning.
Can avocados spot reduce belly fat?
Spot reduction of fat from specific areas like the belly is not possible. Fat burning occurs systemically, meaning fat is broken down throughout the body – not just in isolated areas.
Where our bodies store fat is largely determined by hormones and genetics (9). Eating avocados cannot specifically target fat cells in the abdominal region.
However, as discussed above, including avocados as part of a healthy diet and lifestyle can help reduce overall body fat, including dangerous visceral belly fat.
Are avocados more effective than other fruits?
Avocados have a unique nutrition profile compared to most other fruits. But it’s unclear if they’re vastly superior for weight loss.
Here’s a quick comparison of the nutritional value of avocados and some other common fruits (10):
| Fruit | Calories | Fat (g) | Carbs (g) | Fiber (g) |
|---|---|---|---|---|
| Avocados | 322 | 29 | 17 | 13 |
| Bananas | 105 | 0 | 27 | 3 |
| Strawberries | 49 | 0 | 12 | 3 |
| Apples | 95 | 0 | 25 | 4 |
While avocados are high in fat, it’s primarily monounsaturated and polyunsaturated fat. These heart healthy fats do not negatively impact blood lipids like saturated fats. And compared to other fruits, avocados offer more fiber and nutrients like potassium, magnesium, and vitamins C, E, K.
However, all fruits provide carbs, fiber, vitamins, minerals, and antioxidants. For weight loss, the optimal approach is likely to include a variety of fruits like avocados, berries, bananas, and apples rather than focus on a single fruit.
Do avocados break a fast?
Intermittent fasting has become a popular strategy for weight loss. It involves going extended periods throughout the day eating little to no calories.
Since avocados are relatively high in calories, they would break a fast during intermittent fasting periods. Those doing intermittent fasting should consume avocados only during designated eating periods.
Here is a comparison of the calories in avocados versus other common foods (11):
| Food | Calories |
|---|---|
| Avocados | 322 |
| Apple | 95 |
| Banana | 105 |
| Almonds (1 oz) | 163 |
| Greek yogurt (6 oz) | 100 |
During fasting periods, it’s best to stick to beverages like water, coffee, and tea. Food should be limited to less than 50 calories.
Avocados are fairly high in calories, so should not be eaten during intermittent fasting windows. Enjoy them in moderation during feeding periods.
Potential downsides of avocados
Avocados provide many benefits as part of a balanced, healthy diet. However, there are some potential downsides to consider:
High in calories
At over 300 calories per average fruit, avocados are one of the more energy-dense fruits. Portion control is important, as it’s easy to overeat avocados leading to excess calorie intake.
Contains fat
While the fats in avocado are extremely healthy, those trying to follow very low fat diets may want to moderate intake. Just 1 avocado provides nearly 30 grams of fat, almost half the daily recommended limit.
Can trigger food intolerances
Avocados contain compounds like polyols and fructans that can trigger digestive issues in those with irritable bowel syndrome. They may also cause mild allergic reactions in some people resulting in symptoms like itching or inflammation (12).
Potential weight gain
There is no evidence that avocados directly cause weight gain. However, overeating them can lead to excess calories which could lead to weight gain over time. Sticking to reasonable portions is important.
High cost
Avocados are one of the most expensive fruits in the grocery store, often retailing for over $1 per fruit. Those on a tight food budget may find it challenging to incorporate avocados on a regular basis. Canned or frozen options are more budget-friendly.
Best ways to eat avocados for weight loss
Here are some simple tips to incorporate avocados into your diet to enhance weight loss:
Watch portions
Stick to about 1⁄4 to 1⁄2 an avocado per serving to keep calories under control. Measure portions to avoid overeating.
Pair with veggies
Enjoy sliced or mashed avocado on salads, sautéed vegetables, or veggie sandwiches. Combining with lower calorie, nutrient-dense foods can help manage hunger.
Use as a substitute
Swap avocado for mayo or cheese on sandwiches and burgers for a lower calorie option. Using mashed avocado in place of sour cream on baked potatoes is also a good strategy.
Add to smoothies
Blend avocado into smoothies to add nutrition without affecting the taste. It pairs well with fruits like bananas, berries, and mangos. The healthy fats will also help you feel full for longer.
Make guacamole
One of the most popular ways to eat avocados is in guacamole. Accompanying with cut veggies rather than chips can make this a healthy weight loss snack.
Sample meal plan with avocados
Here is a sample 1600 calorie meal plan incorporating avocados:
| Meal | Foods |
|---|---|
| Breakfast | 2 eggs scrambled with 1 cup spinach, 1⁄2 avocado, 1 slice 100% whole grain toast |
| Snack | 1⁄4 cup cottage cheese, 1⁄2 cup blueberries, 10 almonds |
| Lunch | 4 oz grilled chicken breast, 1 cup quinoa, unlimited salad greens topped with 1⁄2 avocado, 2 Tbsp vinaigrette |
| Snack | 1 apple sliced with 1 Tbsp natural peanut butter |
| Dinner | 4 oz salmon baked in foil, 1 cup roasted Brussels sprouts, 1 cup wild rice |
This provides a good balance of lean proteins, fiber-rich carbs, healthy fats, and vegetables containing a wide range of nutrients to support weight loss.
Should you eat avocados every day?
Avocados are dense in calories and fat, so daily consumption may not be advisable for everyone. Here are some factors to consider:
Weight loss goals
If trying to lose weight, keeping avocado intake to 3-4 times per week allows room for other nutritious foods while still promoting satiety. Overdoing avocados could make calorie deficits more difficult.
Activity level
Those who are very active with high daily calorie needs can more easily accommodate avocados in their diet on a daily basis. More sedentary individuals should moderate intake to avoid weight gain.
Health conditions
People with obesity, heart disease, diabetes or cholesterol issues should be cautious with high fat foods. Discuss daily avocado intake with your healthcare provider.
Food sensitivities
Some experience GI discomfort from daily avocado intake. Pay attention to how your body responds and limit them if necessary.
While avocados are very nutritious, overdoing them could lead to unwanted weight gain in some people. Take a targeted approach based on your health, lifestyle, and weight goals.
Other ways avocados can benefit your health
In addition to potential belly fat burning effects, eating avocados comes with numerous other health benefits:
Heart health
The unsaturated fats in avocados can help reduce LDL cholesterol and lower blood pressure levels (13). They also decrease inflammation which benefits heart health.
Reduced diabetes risk
Studies show avocados can improve lipid profiles and insulin response in those with obesity, reducing risk factors for type 2 diabetes (14).
Eye health
The carotenoid antioxidants lutein and zeaxanthin found in avocados are associated with lower risks of cataracts and macular degeneration (15).
Cancer prevention
Avocados contain unique compounds shown to have anti-cancer properties. Test tube studies have found they may inhibit growth and spread of prostate, oral, skin, and other cancer cells (16).
Better nutrient absorption
The healthy fats in avocado help your body absorb antioxidants from other fruits and veggies you eat. One study showed a 300% increase in antioxidant absorption from a salad by adding avocado (17).
Conclusion
Avocados are a nutritious food that may promote weight loss and belly fat reduction when included as part of a healthy, well-balanced diet. Their high fiber, antioxidant, and monounsaturated fatty acid content contribute to these effects. However, avocados alone do not directly burn belly fat. And overeating can easily lead to excess calorie intake and weight gain. For optimal health and weight management, include reasonable portions of avocado in your diet along with a variety of other fruits, veggies, lean proteins, whole grains, and healthy fats. Focus on an overall eating pattern plus regular exercise rather than obsessing over single “superfoods” like avocados.