4 ways to reduce belly fat by eating avocado

Avocados are rich in soluble fiber and fatty acids, which not only increase satiety but also cut down cravings by up to 40%. Incorporating avocados into your diet daily can thus amplify weight loss results.

Vidhi Chawla, a nutritionist at Fisco Diet Clinic in India, has shared with Healthshots four effective methods to consume avocado for reducing belly fat.

1. Eating with salads

Adding avocado to your salad can boost the intake of healthy fats, enhance satiety, and improve the overall flavor of the meal. It is recommended to slice a quarter to half of an avocado into small pieces and mix it into your salad.

2. Eating with bread

For a healthier option, replace cold cuts, sausages, or processed foods with half a sliced avocado on bread, topped with a small amount of honey to aid in weight loss.

An avocado cut in half. Illustration photo by Unsplash

3. Including the fruit in smoothies

Incorporate avocado into smoothies as a snack or as part of the last main meal of the day to heighten weight loss efficacy. Avocado adds a subtle sweetness, enriching the taste of your smoothies.

4. Eating with yogurt

Yogurt, known for its weight loss benefits, pairs well with avocado. This combination boosts fiber and healthy fat intake, enhancing physical appearance and promoting healthier skin from within.

As pointed out by The Nutrition Source, a medium-sized whole avocado typically has around 240 calories and consists of 13 grams of carbohydrates, 3 grams of protein, and 22 grams of fat, including 15 grams of monounsaturated fat, 4 grams of polyunsaturated fat, and 3 grams of saturated fat. Additionally, it contains 10 grams of fiber and 11 milligrams of sodium.

Therefore, mindful consumption of avocados is essential due to their high caloric content. According to Chawla, a daily intake of approximately 100 grams of avocado is recommended. Consuming more may lead to excessive calorie intake.

In addition, avocado is best eaten during breakfast or lunch, with reduced consumption in the evening. Individuals with intestinal or liver conditions, or those on anticoagulant or anti-inflammatory medications, should avoid avocados.