Are Avocados Fattening or Can They Help You Lose Weight?

Are avocados fatteningIs avocado fattening or should it be considered a beneficial food for losing weight?

New research is revealing that old advice to avoid high fat foods is dead wrong, particularly when it comes to avocados.

Read ahead to see why avocado is actually a premier weight loss food and how faulty low fat advice has been putting your health at risk.

Healthy Fats for Weight Loss

One of the biggest and most persistent dietary myths is that it is primarily eating fat that makes you fat.

Yet there is such a world of difference between the type of fats found in avocados versus those in processed oils that lumping them all together, as some doctors and dietitians are still doing, is almost unbelievable.

While you could debate the merits of saturated animal fats, and the inflammatory trans and hydrogenated fats found in margarine and vegetable oils are clearly cause for concern, there is now a lot of evidence that the highly refined carbohydrates, so prevalent in the modern diet, are a far bigger source of the growing epidemic of obesity and associated diseases.

In fact, many recent studies like this one have concluded that far from helping us to lose weight, cutting fat in favor of carbohydrates has not only resulted in more weight gain, it has also increased risk factors for killers like heart disease and stroke.

Avocado, Calories and Monounsaturated Fats

While avocados may be considered a reasonably high calorie food (approximately 160 calories per 100 grams), around two thirds of those calories come from healthy monounsaturated fats like oleic acid.

Research has shown that monounsaturated fats like this are much more likely to be used as slow burning energy for your body than saturated fat. They are also significantly less likely to be stored as body fat.

As an added benefit, diets high in the oleic fatty acids found in avocados have been shown to help reduce your blood levels of unhealthy LDL cholesterol at the same time as raising beneficial HDL cholesterol.

Monounsaturated fatty acids also aid in the absorption of fat soluble nutrients from the meal they are eaten with. The nutritional properties of avocado on its own are outstanding, but when eaten in a salad or with other antioxidant rich vegetables, it can greatly increase your uptake of their nutrients as well.

Hunger and Weight Gain

Aside from the obvious health benefits of getting more nutrition out of the food you are eating, this can also help reduce excessive hunger over time. This is because the feeling of being hungry is not always associated with a real need by our bodies for more food.

Often we mistake thirst for hunger, so it’s always a good idea to have a glass of water before reaching for unhealthy snack food. At other times, especially if you’ve eaten not that long ago, feeling hungry can be our body’s way of telling us it needs more nutrients.

When you are regularly eating nutritious foods like avocado you are less likely to feel hungry again soon after eating. In fact, with their rich taste, healthy fats, low carbohydrates and high protein and fiber content, avocados are well known to increase increase satiety — that feeling of satisfied fullness after you eat.

Counting calories, limiting dietary fat intake and basically attempting to starving themselves for weight loss has failed most people miserably and will continue to do so.

If you would like to really understand which foods cause your body to store fat and what actually works to lose weight then read Paleo Restart for great tasting fat burning recipes and a step by step weight loss plan.

The best part about eating in this way is that you don’t have to go hungry or restrict the size of your meals. It’s not about eating less food but rather eating the right foods like avocados that satisfy your hunger and tell your body to burn fat rather than store it.

Have you tried eating more not less healthy fats like those found in avocado for weight loss? I’d be interested to hear from anyone who’s had success with going against the old counting calories methodology and how it made them feel.

By preparing low-carb, high-protein avocado recipes, like this delicious avocado omelette for breakfast coming up next, most people will find themselves satisfied with their meals for much longer. And that, not avoiding healthy fats or starving yourself, is the key to weight loss that lasts.

Photo credit with thanks: knackeredhack 

Click Here to Leave a Comment Below 16 comments

I eat a very high fat diet, moderate protein and low carb diet. I eat lots of avocados (chocolate pudding and chocolate avocado cookies). I use lots of coconut oil in my diet along with coconut and almond flour which are both high it fats, but good for you.

I eat less and go 6-7 hours in between meals. Fat keeps me full, along with the low carbs. I love this way of eating.

I eat very little sugar, maybe 1-2 tsp. per day. I use diabetic sweeteners for any type of sweetening I need.

    Jim Dillan

    Hi Judy,

    I agree that healthy fats are much better for you than processed carbohydrates. Many overweight people could benefit from this kind of change.

    All the best.

Brandy Lee

I love avocados.. I am one of those people that avoids diets at all costs. I like to enjoy food. It’s a part of the happiness of living life! I can’t follow restrictive diets. However I have generally been at a healthy weight all my life.
I think moderation is key. I enjoy a bit of well marbled steak and loaded baked potato, sometimes a rich dessert, or fancy cocktail. I don’t eat it daily- but I’m not afraid of it! I snack through the day. A yoghurt, a banana, some snacky nuts or fiber bar. I also eat lots of salads, greens, tomatoes, asparagus and sweet potatoes. I take a teaspoon or 2 shot of ‘whole mother’ vineagar at least once a day and I exercise 2-3x a week for 15-20m. I’m not a health guru, or anything but this makes sense to me so I do it and I feel I’m in pretty good shape for rolling up to 40yrs old! It’s a lifestyle, and should not be a chore. Change things slowly, and inch towards your goals. Stop these silly crash fad diets! They do NOT work!

    Jim Dillan

    Hi Brandy,

    I agree. Healthy fats like avocado are actually beneficial for maintaining a good weight, whereas crash diets generally make people fatter in the long run.


Hey there!

I eat at least half an avocado per day, many nuts and rapeseed oil next to fruits and vegetables (I am kind of a raw foodist). At first I was quite worried about all the fat intake. I count calories, and my calorie intake is sometimes / often higher than I want it to be. Nevertheless, I keep losing weight! And I don’t have cravings for carb-food anymore since I started eating more fat.


    Jim Dillan

    Thanks for your comments Miriam.

    This is what many people find and so many health writers like myself wish mainstream nutrition could get the concept into their head. It’s not about calories but much more about blood sugar levels and the satiety level of food, both of which avocado and nuts are great for. I’d suggest coconut or avocado oil as a much healthier replacement for omega-6 laden rapeseed oil though

    All the best,



I eat sushi every day and there is avocado in it. I think sushi is delicious, but I was worried the avocado was fattening.

herbal pelangsing alami

I like the taste, but I take the water from extraction of leaves of avocado as herbs

Donna St.Rose

I live in the Caribbean so we have plenty of fruits and veggie…I taught avocados were fatten but from all comments I see it’s healthier fat..I am over weight and trying to lose the weight with help of a dietitian so far I am going real good….change my eating habit and start exercise moderate on my thread mill….please I need the encouragement!

goerge mior

this article is awsome!


I switched over to essentially paleo about a year ago. I dropped wheat, processed food, and refined sugar, and added daily exercise, though not in excessive quantities (30 to 45 mins?).

Without ever counting calories I lost 48lb in about 7 months. I only got a handle on calories to lose the last 7lb I had to go – doing that it took me about a month. My weight has been stable on a diet that keeps me full, happy and mentally and physically sharp for about 5 months now. I don’t find it restrictive and I have never once looked back!

Avocados, fresh fruit and veg, and nuts and seeds have all been key for me and my body actively craves them when I don’t get enough.

Clean eating, enough water and exercise. I have done vast amounts of research, and the conclusion always is the same. There are many big companies making big money out of ‘health food’ (Ready prepared, toxic, diet meals? Really…?). All you need is to shift your mindset, eat clean, and drink enough water and you will be amazed at the results!

    Jim Dillan

    Hi Steph,

    I fully agree with everything you have written and that’s why I write about natural foods like avocado rather than silly fat burner supplements or counting calories without considering the effects of simple carbohydrates on blood sugar and insulin.

    Hopefully more people like you can spread the word because the mainstream dietary advice has clearly failed.

    All the best,



Hi I’m trying to start all over again with getting healthy. I’m 25 kilos over weight struggling to get weight down. My husband and daughter are very fit. I’ve been eating healthy for three weeks lots of salads acai fruit bowls. Trying to cut out pasta potato and bread. We are trying to eat protein and salad/veggies but my weight hasn’t shifted. Very frustrating. Breakfast I’ve been having avocado cottage cheese and tomatos or acai bowl. I know I have to do more excersize which I’ll try and work on. I was going to start using Apple cider vinegar and Macs powder in my diet. I’ve been putting avocado in everything. I’m 54 going throu menapause so don’t know if this has slowed my metabolism. Need a lot of help to start getting healthy again. If anyone has any more advice 😊


is making a meal of avocado healthy? i love the veg and eat as many as three medium sizes per sitting. i eat with wheat bread sometimes and mix with smoked fish sometimes too. pls respond to this. thanks Jim.


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