Avocados: Your Secret Weight Loss Tool
Avocados are delicious and high in fat and calories. That rarely adds up to a good weight loss food, but this time is different. People who eat avocados often tend to have lower body weights and higher “good” HDL cholesterol. This is what you should know about avocados, health, and weight loss, and ways to eat avocados in diet-friendly ways.
Avocado Nutrition and Effects on Weight
Avocados are different from other fruit because they are very high in fat and calories. An avocado has 45 calories per ounce (2 tablespoons) or 720 calories per lb., which is five times the calories as strawberries. Plus, each ounce has 4 grams of fat while most other kinds of fruit are fat-free.
However, nearly all of the fat in avocados is of the heart-healthy monounsaturated type. Plus, avocados have three times the amount of fiber as strawberries and more than twice the amount as apples. They have vitamin E, potassium, and magnesium, which all tend to be short in people’s diets.
Guacamole
You can whip up guacamole with avocados, lime juice, garlic, onion, cilantro, and tomatoes. Puree it well if you are on a pureed foods or soft foods diet. Then, instead of dipping starchy, fatty tortilla chips into it, try raw veggies, Protein Chips or Bean Chips. You can have it as a snack or add some cheese, beans, and lettuce and call it a meal.
As a Topping
Avocados can make almost anything better. Try your own versions of Mexican favorites but without as many calories or as much starch as you might find in burritos, tostados, and taco salads. Use ingredients such as fat-free refried beans, fat-free sour cream, shredded chicken or seasoned tofu, grilled onions, salsa, lettuce, and tomatoes. You can also add a couple slices to eggs or salads, or top soup with sliced avocado just before serving it.
In Smoothies
Try an avocado protein smoothie for breakfast, lunch, dinner, or a snack. You might want to add the following components. Just experiment to find combinations you like.
- Avocado
- Protein, such as tofu, Greek yogurt, or Protein Powder
- Fruit, such as banana, strawberries, blueberries, or peaches
- Vegetables, such as spinach, kale, or carrots
- Flavors, such as vanilla, cocoa, ginger or cinnamon
Mayo Substitute
Pureed avocados can be a healthy substitute for mayo. Use it as a spread on sandwiches, especially when you are using Zero Carb Bread or Protein Bread. You can also use it in recipes instead of mayo in recipes such as egg salad, Low-Carb Pasta salad, and tuna salad.
