SIMPLE trick with avocado to LOSE belly FAT

avocado to lose belly fat

This simple trick you can do with avocado will have you seeing your abs in a matter of days. You heard me, days, not months, not years, but in days. 

However, you have to follow this simple step for it to work. Otherwise, you will just be wasting a whole lot of time. 

Okay, the simple trick is… *drumroll*

.

.

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… Eat it. 

Now, I know what you are thinking, “WTF!?”

Hold on, don’t hit the back button or close the browser just yet. Let me explain.

Lose belly fat with avocado, proof!

Did you know that avocado is considered a superfood? It is full of good nutrients that will not only keep you healthy and living longer. Avocados can also help you lose belly fat. 

A research was done by the Center for Nutrition, Healthy Lifestyle, and Disease Prevention concluded that frequent eating of avocadoes reduced the chance weight gain for healthy adults. While eating high amount leads to a reduced risk of obesity.

[source: Avocado Intake, and Longitudinal Weight and Body Mass Index Changes in an Adult Cohort]

In a study of 17,567 people, by the National Health and Nutrition Examination Survey (NHANES), avocado eaters are more likely to have a healthier diet compared to non-avocado eaters.

NHANES also found that the group who ate avocado frequently had less risk of metabolic diseases.

[source: 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]

Moreover, I tested avocados’ efficacy for belly fat loss, and I wholeheartedly agree with the studies. One of the best ways to find out if something work is you try it yourself.

Now that I have dispelled some of your doubts about avocados’ efficacy to lose belly fat let me tell you how.

How to lose belly fat by eating avocados

I am not going to tell you how others lost belly fat, no, I will tell you through my own experience. Albeit, everyone is different, so take that into account before changing your diet.

It is always a good idea to ask your doctor or a qualified technician for advice. The following is how I lost weight, and eventually, my belly fat, by eating avocado:

  1. Avocado curbs sugar cravings. While on a calorie deficit diet, avocado helped by controlling my sugar-laden snack binges. You see, I have the biggest sweet tooth. My favorite snacks, desserts, are the sweetest of things. Cheesecakes, pavlovas, caramel treats, Krispy Kreme original glazed donuts are my weaknesses. Eating avocado daily helped me curb my sugar cravings.
  2. Avocado can make you feel full longer. While I was on a Keto diet, an avocado was my go-to fatty food. I felt satiated for a significant amount of time compared to a large bowl of oats.

So, the takeaway here is that avocado helps you suppress your appetite, leading to overall calorie intake. Lower calorie intake equates to weight loss.

Although avocado is very high in calories due to its high-fat content, it’s been proven that it has no bearing on hampering weight loss. 

[source: Hass Avocado Inclusion in a Weight-Loss Diet Supported Weight Loss and Altered Gut Microbiota: A 12-Week Randomized, Parallel-Controlled Trial]

Various medicine bodies researched the efficacy of eating avocado daily. The 12-week study found that avocado, specifically Haas avocado, didn’t impair weight loss. 

How many avocados should you eat for weight loss?

Now, you know how avocado can make you lose belly fat. However, do you know how much avocados should you eat for weight loss?

There are many blogs on the internet regurgitating the same advice: “only eat half of an avocado.” 

“WTF!?”

If you only eat half of the avocado, what are you going to do with the other half? Feed it to your dog? What if you don’t have a dog? Even if you have a dog, will your dog eat it? 

Do you know what will happen to the avocado when exposed to air? It will look disgusting. Not only will it look aesthetically unpleasant, but it will also lose its freshness— yuck!

Now, I’m being melodramatic. Although it loses freshness, I do still eat half-opened, exposed, old avocados. 

Don’t believe what others tell you, though. You can eat a whole avocado without undermining your weight loss goals. Why don’t you try it?

You will find that by replacing your snacks with avocado, you will feel satiated longer. Also, you can count your daily calorie intake, so you can have an idea of how much you can eat.

There’s absolutely no reason why you should only eat half of an avocado due to its significant amount of fat content. Eat 1 or 2, be sure you are not over your calorie limit.

Avocado is a fruit with superpowers. It’s been proven to reduce a slew of diseases, including the following:

  • Heart diseases
  • Cancers
  • Metabolic diseases
  • Autoimmune diseases

[source: Effects of Avocado (Persea americana) on Metabolic Syndrome: A Comprehensive Systematic Review.]

Moreover, it’s been shown that high avocado eaters have less chance of being obese.

But, but avocado is fatty!

Okay, granted, avocado is made up of fats. However, fat in avocado is good fats. 

For decades, fat has been blamed for obesity. The health bodies and government have put up signs all over the place that fat is B.A.D.

Naturally, people listen without considering that there are bad fats, not good-not bad fats, and good fats. 

You should understand that there are 3 types of fat detailed below:

  1. Bad fat. Transaturated fats are industry made. They are made from hydrogenation, a process to create healthy oils solid and prevent it from becoming rancid. Trans fat can be found in pies, fries, chips, cakes, and any you may consider junk. Avoid at all costs!
  2. Not good-not bad fat. Saturated fat is naturally occurring that can be found in animals. Although it’s natural fat, it can clog up your arteries if you have too much. Aim for 10% saturated fat of your daily calorie intake.
  3. Good fats. The good fats are monounsaturated and polyunsaturated fat. Monounsaturated fats can be found in fish, peanuts, olive oil, and avocados. Polyunsaturated fats are from corn oil, sunflower oil, or safflower oil— humanmade. Eating both of these fat helps lower LDL (bad cholesterol). 

Do your body a favor and eat good fats. 

Calories in avocado

Now that you know avocado contains all the good fat your body needs. You have to realize how much calories an avocado contains. How do you calculate the calories in an avocado? I will tell you the most accurate method first and then the easy way.

There are typically 3 nutrients found in food, protein, carb, or fat. Some foods contain all 3 nutrients. While some foods contain only 2. Our avocado contains only 1, which is fat. 

To find how many calories in your avocado, first, you have to weigh it. You can weigh it with or without the skin. I prefer the skin on, so it keeps the insides fresh and clean. Plus, the added weight can help you overcalculate the calories. Doing so will help ensure a calorie deficit.

After weighing your avocado, you multiply the weight in grams by 9, and you get the total calories. 

Now, 9 is always the number used as the multiple for fats. While the multiplier for carbs and protein is different, that is 4. 

If you are wondering how you can find out the number of carbs, protein, and fat contained in foods? Well, you can, by going through the nutritional label.

The easy method and less accurate is to use Google. All you have to do is search these keywords, “calories in avocado.” 

Benefits of eating avocado every day

If you are still not convinced that avocado is good for you, here are supporting studies that confirm avocado will do wonders for your health.

Weight loss management

Several studies have shown that eating avocado helps suppress appetite. Eating avocado results in unneeded snacks in between meals.

Avocado is also high in fiber but low in carbs; this helps to reduce your weight. 

Healthy aging

Avocado has also shown that it helps you look younger longer. A study was done on 82 male pilots and frequent flyers who are exposed to high levels of radiation known to damage DNA: found that the nutrients in avocados helped reduce DNA damage. 

Osteoarthritis

Another study found that avocados help reduce the occurrence of osteoarthritis by decreasing cartilage defects. The nutrients in avocado also provide antioxidant and analgesic activities, repairing damaged cartilages.

Eye health

Carrot has been labeled as the eye specialist. However, there were some discrepancies in the research. 

An observation in the Mexican Americans, who have the highest intake of avocados in the United States, increased age-related eye dysfunction.

Skin Health

As well as making you see better, avocado can also make your skin supple. Whether you apply avocado on your skin or eat it, you will be giving your skin lutein and zeaxanthin. Lutein and zeaxanthin are compounds that protect your skin from UV radiation.

Moreover, in a study of 716 Japanese women, it was found that a higher intake of avocado has proven to help heal damages from UV rays. 

Cancer

Avocado’s compounds have been reported to have anti-carcinogenic characteristics.

Avocado has shown to reduce and prevent the following type of cancers:

  • Oral cancer
  • Gastric cancer
  • Breast cancer
  • Prostate cancer (although, no human studies to confirm prostate cancer, avocado relationship)

[source: Hass Avocado Composition and Potential Health Effects]

Avocados are yummy!

Avocados have this rich and creamy texture that easily incorporate with other foods. I love mixing avocado with salad, shakes, and burrito! 

However, some people love it on their own. I can eat avocado by itself, but I am forcing myself. 

During my keto experience, I have eaten many avocados on their own. It wasn’t pleasant. My mouth said no, but my mind said yes.

Avocado recipes

After reading all those avocado benefits for your health, you are dying to put one in your mouth right now, right?

Well, here are some avocado recipes I love to make for breakfast, dinner, and dips.

Avocado with omelet spring onion

Ingredients

  • 1 big avocado or 2 small avocados
  • 2 eggs
  • 2 pinch of salt
  • Spring onion
  • Olive oil

Prep

  • Cut the avocado vertically, 1 cm thick.
  • Beat 2 eggs and sprinkle 2 pinches of salt.
  • Cut onions in half a cm thickness.

Cook

  • Heat the pan until hot.
  • Add the olive oil.
  • Stir in the onions for half a minute.
  • Add the 2 eggs and incorporate the onions and eggs together.
  • Look for a creamy consistency. Not too thick and not too runny. 
  • Take it off the pan and onto a plate.
  • Add the avocado on top of the eggs.

Guacamole

You can literally throw all these ingredients in a blender of a food processor. However, I like to chop them up with my knife.

Ingredients

  • 2 spring onions
  • 1 large ripe avocado
  • 1 ripe tomato
  • Salt
  • Pepper
  • 1 chili
  • 1 lime
  • Bunch of coriander

Prep

  • Slice all ingredients up and mix them all together.
  • Or you can blend them all in a food processor.

Avocado and chicken breast with yogurt

Ingredients

  • 1 avocado
  • 1 chicken breast
  • Olive oil
  • Salt
  • Pepper
  • Lettuce
  • Tomato
  • Spring onion
  • Greek yogurt

Prep

  • Open avocado and slice it into 1 cm pieces.
  • Pound the chicken breast until it’s 1 cm thick.
  • Cut the lettuce
  • Cut the tomato
  • Cut the spring onion 
  • Season chicken breast on one side.

Cook

  • Heat a frying pan.
  • Once the pan is hot, add in your olive oil.
  • Drop the pounded chicken breast. 
  • Season, the top of the chicken breast with salt and pepper.
  • Once the bottom of the chicken breast is done, turn it over.
  • While the breast is cooking, place the cup up lettuce and tomato onto a plate.
  • When the chicken breast is cooked, take it off the pan and onto the bed of lettuce and tomato.
  • Then add the spring onion and avocado on top of the chicken breast.
  • Top it off with a spoonful of Greek yogurt.

Chili eggs and avo

Ingredients

  • 4 chilis
  • Salt 
  • Vinegar
  • 4 eggs
  • Black beans (canned)

Prep

  • Cut all 3 chilis put it into a bowl.
  • Cut the remaining chili and put it into a separate bowl.
  • Cut the avocado horizontally, 1 cm thick.

Cook

  • Add vinegar and salt into the bowl of 3 chilis and incorporate them.
  • Heat a pan, wait until hot, then add in the olive oil.
  • Drop the 1 chili that you cut previously.
  • When the chilis are showing some color, break the 4 eggs and add it onto the frying pan.
  • Add the avocado on top.
  • Add the black beans.
  • Sprinkle with salt.
  • Add some olive oil on top.
  • Cover with a lid until done to your liking.

What happens if you eat avocado every day?

Did I mention that avocado has superpowers? 

However, you might be thinking eating avocado is a bad thing, much like if you have too much of something that can be harmful. 

So, what happens if you eat avocado every day?

Well, I ate avocado for 3 straight months, nothing happened. The only thing it did is curb my hunger and sugar cravings.

I still try to have them daily.

You will become impervious to diseases. 

Well, maybe impervious is such a strong word, perhaps resilient. Your body will build up defenses against some types of cancers and diseases.

Have an avo today! The whole thing.

And if you want more ways to lose belly fat, go to this article.


Nutritionist

Christian Tanobey

Metabolism of a sloth and a body that’s almost impossible to put on muscles motivated me to study weight loss and nutrition. Sharing what I’ve learned and experienced to help you achieve your ideal body.


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