How to Eat Avocado for Weight Loss: 5 Healthy Recipes, Nutritional Benefits, Portion Control, Meal Prep, and Healthy Swaps

Introduction

If you’re one of those people who are always looking for ways to lose weight, you may want to consider incorporating avocado into your diet. Avocado is not only packed with essential nutrients, but it can also help you shed those unwanted pounds. In this article, we’ll share five sections about how to eat avocado for weight loss. We’ll start with healthy and delicious avocado recipes, followed by nutritional benefits, portion control, meal prep, and healthy swaps. So buckle up and let’s get started!

5 Healthy and Delicious Avocado Recipes for Weight Loss

Avocado is a versatile ingredient that can be used in a variety of ways. Here are five healthy and delicious avocado recipes that are perfect for weight loss:

1. Guacamole Lettuce Wraps

Ingredients:

• 1 ripe avocado
• 1/4 cup diced red onion
• 1/4 cup diced tomato
• 1/4 cup chopped fresh cilantro
• 1 tbsp. lime juice
• 1/4 tsp. salt
• 8 large lettuce leaves

Instructions:

1. Mash avocado in a bowl.
2. Add red onion, tomato, cilantro, lime juice, and salt. Mix well.
3. Place a scoop of guacamole into a lettuce leaf and roll up like a wrap.
4. Enjoy!

Nutritional information (per serving): Calories: 60, Fat: 4g, Carbohydrates: 5g, Fiber: 3g, Protein: 2g

2. Avocado and Egg Breakfast Bowl

Ingredients:

• 1/2 ripe avocado
• 2 eggs
• 1/2 cup diced tomato
• 1/2 cup cooked quinoa
• Salt and pepper to taste

Instructions:

1. Cut the avocado in half and remove the pit.
2. Scoop out some of the avocado flesh to create a well in the center of each avocado half.
3. Crack one egg into each half of the avocado.
4. Top with diced tomato.
5. Bake at 425 degrees for 15-20 minutes or until egg is cooked to your liking.
6. Serve on a bed of cooked quinoa and season with salt and pepper.

Nutritional information (per serving): Calories: 400, Fat: 26g, Carbohydrates: 27g, Fiber: 12g, Protein: 17g

3. Avocado and Shrimp Salad

Ingredients:

• 1/2 ripe avocado
• 1/2 lb cooked shrimp
• 1 tbsp. diced red onion
• 1 tbsp. diced bell pepper
• 1 tbsp. diced cucumber
• 1 tbsp. chopped fresh cilantro
• 1 tbsp. olive oil
• 1 tbsp. fresh lime juice
• Salt and pepper to taste

Instructions:

1. Cut the avocado in half and remove the pit.
2. Cut the avocado into bite-sized pieces and place in a bowl.
3. Add cooked shrimp, red onion, bell pepper, cucumber, and cilantro to the bowl.
4. In a separate bowl, whisk together olive oil, lime juice, salt, and pepper to make the dressing.
5. Pour the dressing over the salad and mix well.
6. Enjoy!

Nutritional information (per serving): Calories: 310, Fat: 21g, Carbohydrates: 11g, Fiber: 7g, Protein: 19g

4. Avocado and Turkey Lettuce Wraps

Ingredients:

• 1 ripe avocado
• 4 slices of turkey bacon
• 4 large lettuce leaves
• 1/2 cup sliced cherry tomatoes
• 1/4 cup diced red onion
• 1/4 cup chopped fresh cilantro
• 1 tbsp. fresh lime juice

Instructions:

1. Mash avocado in a bowl.
2. Cook turkey bacon according to package instructions and chop into small pieces.
3. Place a scoop of mashed avocado onto each lettuce leaf.
4. Top with chopped turkey bacon, cherry tomatoes, red onion and cilantro.
5. Drizzle with lime juice.
6. Roll up and serve.

Nutritional information (per serving): Calories: 170, Fat: 10g, Carbohydrates: 7g, Fiber: 4g, Protein: 13g

5. Avocado Chocolate Smoothie

Ingredients:

• 1/2 ripe avocado
• 1/2 cup unsweetened almond milk
• 1/2 cup plain Greek yogurt
• 1/2 frozen banana
• 2 tbsp. unsweetened cocoa powder
• 1 tsp. honey

Instructions:

1. Add all ingredients to a blender and blend until smooth.
2. Pour into a glass and enjoy!

Nutritional information (per serving): Calories: 250, Fat: 11g, Carbohydrates: 29g, Fiber: 8g, Protein: 15g

The Surprising Ways Avocado Can Help You Lose Weight

Aside from being delicious, avocado is also packed with essential nutrients that can aid in weight loss. Here are some ways avocado can help you shed those extra pounds:

1. Healthy Fats

Although avocado is high in fat, it is primarily made up of healthy monounsaturated and polyunsaturated fats. These fats have been shown to reduce inflammation and improve heart health, as well as promote satiety.

2. Fiber

Avocado is also an excellent source of fiber, which can help regulate blood sugar levels and keep you feeling full for longer periods of time. Studies have shown that increasing fiber intake can lead to weight loss and reduced belly fat.

3. Low Glycemic Index

Avocado has a low glycemic index, which means it won’t cause a sudden spike in blood sugar levels. Foods with a low glycemic index have been shown to help with weight loss and reduce the risk of type 2 diabetes.

So, if you’re looking for a healthy and filling food to add to your diet, avocado is a great choice!

The Dos and Don’ts of Eating Avocado for Weight Loss

While avocado can be a great addition to a healthy diet, it’s important to be mindful of portion sizes and how you’re incorporating it into your meals. Here are some dos and don’ts of eating avocado for weight loss:

1. Do Measure Your Portions

Avocado is high in calories, which means it’s important to be mindful of portion sizes. A typical serving size of avocado is 1/3 of a medium-sized avocado, which contains around 80 calories.

2. Do Pair Avocado with Other Healthy Foods

While avocado is a nutritious food, it’s important to pair it with other healthy foods to create a well-rounded meal. Some great options include lean protein, whole grains, and vegetables.

3. Don’t Overdo It on High-Calorie Additions

While avocado toast may be all the rage, be mindful of high-calorie add-ons like cheese or bacon. Instead, opt for healthier additions like sliced tomato or a poached egg.

7 Days of Avocado-Based Meals for Weight Loss

If you’re looking for some inspiration for how to incorporate avocado into your meals throughout the week, here are seven days’ worth of avocado-based meals:

Day 1: Avocado and Egg Breakfast Bowl

Start your week off with a filling and nutritious breakfast. Try making an avocado and egg breakfast bowl, like the recipe we shared earlier.

Day 2: Avocado Tuna Salad

For lunch, try making an avocado tuna salad. Mix together canned tuna, mashed avocado, and some diced vegetables for a delicious and filling salad.

Day 3: Avocado and Chicken Wrap

For a portable lunch option, try making an avocado and chicken wrap. Fill a whole wheat tortilla with cooked chicken, sliced avocado, and some baby spinach.

Day 4: Grilled Shrimp and Avocado Skewers

For dinner, try making grilled shrimp and avocado skewers. Alternate cooked shrimp and sliced avocado on skewers and grill until lightly charred.

Day 5: Avocado and Tomato Bruschetta

For a light and refreshing dinner, try making avocado and tomato bruschetta. Top slices of grilled bread with mashed avocado, diced tomato, and some chopped basil.

Day 6: Avocado and Black Bean Tacos

For a vegetarian option, try making avocado and black bean tacos. Fill corn tortillas with mashed avocado, black beans, and some fresh salsa.

Day 7: Avocado Chocolate Pudding

For dessert, try making avocado chocolate pudding. Blend together avocado, cocoa powder, and a sweetener of your choice for a healthy and delicious treat.

Healthy Swaps: Avocado Alternatives for Weight Loss

While avocado is a great option for weight loss, it’s not for everyone. If you’re looking for some healthy swaps, here are some alternatives to avocado:

1. Hummus

Hummus is a great alternative to avocado as it is also rich in healthy fats and fiber. Try dipping vegetables like carrots or bell peppers in hummus for a filling snack.

2. Low-Fat Greek Yogurt

Low-fat Greek yogurt is a great source of protein and can be used in a variety of ways. Try mixing it with some diced vegetables and herbs for a flavorful dip, or use it as a base for salad dressings.

3. Edamame

Edamame is a great option for snacking as it contains protein and fiber. Try boiling some edamame and seasoning with sea salt and black pepper for a tasty and filling snack.

By incorporating these healthy swaps into your diet, you can still achieve similar health benefits to avocado.

Conclusion

In conclusion, avocado is a nutritious and versatile food that can aid in weight loss when incorporated into a healthy diet. By following the tips and recipes we’ve shared in this article, you can enjoy the many benefits of avocado while still achieving your weight loss goals.