Finding The Right Snack: Is Guacamole Good for Weight Loss?

August 29. 2023

Since you started your weight loss journey, have you said goodbye to Taco Thursday and guacamole? Hold on, and let’s revise that meal plan because it turns out that guacamole is, in fact, good for weight loss.

Guacamole – a traditional Mexican dish that pairs well with everything. You can have it as a snack at a bar while going out for drinks with friends, put it on toast and make a delicious breakfast, or have it as a side dish for a main course. Guacamole is as versatile as it is delicious – and so easy to make. It would be a shame to rule it out of your meal plan because you are on a medical weight loss treatment, such as Ozempic weight loss or diet pills. But do you really need to forget about this food?

Avocado is among what experts call “superfoods,” a fruit with countless health benefits and tons of essential nutrients. Doesn’t guacamole bring all those benefits as well? The answer is yes! So why would this dish be on the banned foods list? Has everyone rushed to judge guacamole without giving it a fair chance? Maybe. That’s why today, our weight loss clinic in Chicago tells you more about guacamole, its health advantages, and how it can enhance your weight loss.

What makes avocados so special?

Guacamole’s main ingredient is avocado, so let’s begin by talking about this superfood. Known as the queen of healthy fats, this fruit has become the strongest food trend in the last decade. Avocados are an excellent nutrient source and are incredibly versatile.

You see this fruit in every meal plan and at every store, and most registered dietitians advise you to include it in your diet. It is like avocado is taking over the nutritional world. And perhaps that wouldn’t be that bad; this food brings so many health benefits we should even consider creating “avocado day” to thank it for it.

Avocados are one of the most nutrient-dense fruits; they contain over 20 different vitamins, fiber, healthy fats, potassium, and carotenoids. You can dramatically improve the quality of your diet only by including half and avocado in your daily food intake.

Did we mention health benefits? According to the American Heart Association, eating one avocado a day can significantly lower your cholesterol levels. And that is to name one benefit; the list could go on and on.

But we are here because we are wondering: Is guacamole good for weight loss? As mentioned, avocados are packed with healthy fats, including monounsaturated fats – like the ones you find in olive oil. Monounsaturated fats can help curb your appetite, improve insulin sensitivity, and burn fat. Yes, that’s right; this particular type of fat can enhance your body’s natural fat-burning process. That is excellent news for all our avocado lovers out there trying to lose weight.

4 weight loss benefits of avocado

You don’t believe avocados can actually promote weight loss? For those who still remain skeptical, let’s dive a little deeper into how this food can help you reach your dream weight just by eating a piece of fruit.

Avocado burns belly fat

Every day, thousands of people search for ways to get rid of belly fat. Maybe they need to lose weight to fit into a dress, or they want to feel more confident wearing a bikini. But losing belly fat goes way beyond aesthetic purposes. Also known as visceral fat or insulin resistance belly fat, this type of fat is linked to diabetes, high cholesterol, fatty liver, and strokes.

Now you know it; getting rid of belly fat is more than looking good on high-waisted jeans. It is also crucial to stay healthy. How does avocado help with that? Research and studies suggest that monounsaturated fats can help decrease abdominal fat and help with metabolic syndrome. During a study, 121 participants took an oil high in healthy fats for four weeks. As a result, most individuals experience 1.6% belly fat reduction- in only one month!

Replace saturated fats – which lead to weight gain – from your diet, and include healthy fats, like the ones in avocado or guacamole, to burn stored fat fast.

It suppresses appetite

Binge eating or being unable to reduce calorie intake are two main reasons most people can’t lose weight. Many weight loss supplements, like Phentermine for weight loss, promote body weight reduction by decreasing your appetite. That makes it easier to follow a low-calorie diet and smoothly slip back into your old jeans.

Foods rich in healthy fats and fiber also have a filling effect. Of course, our superfood of the day is one of those foods. Including half a medium avocado into your breakfast will guarantee you won’t feel the need to have a snack until lunchtime. You can use the same trick for lunch or dinner.

A study reported that people who add avocado to their meals experienced 40% less craving in the four following hours. At what times do you find yourself reaching for the treats pantry? Is it before bedtime? Then dinner is a good meal for you to include guacamole.

Avocado is the perfect ingredient if you are on appetite suppressants, such as Ozempic or Wegovy. This fruit can enhance the medication’s benefits; remember to add it to your Saxenda meal plan.

Improves exercise endurance

Love it or hate it, every well-rounded weight loss program includes some level of physical activity. You have to get moving if you want to burn that extra fat.

We understand how challenging it is to find the time and energy to work out. Thankfully, avocados can give you a natural energy boost to tackle that gym routine or mourning run at the park. This food is the ideal pre-workout and comes with zero of the added caffeine or stimulants commercial pre-workouts have. Have a guacamole toast half an hour before exercising, or grab your favorite avocado smoothie for weight loss and take it on the go.

Avocado is such a versatile food that you will never run out of ideas of how to include it on your meal plan – as a snack, main dish, or a pre-workout.

Reduced risks of diabetes

Did you know that type 2 diabetes is one of the primary medical conditions behind weight gain? In fact, undiagnosed diabetes and weight gain are deeply linked. Diabetes is characterized by the body not managing insulin as it should, leading to high blood sugar levels. Avocados provide nearly 20 different vitamins, including vitamin K – a nutrient that helps with glucose metabolism and insulin sensitivity.

A study published by the Diabetes Care Journal confirmed that women and men with high vitamin K consumption reduced their risk of developing type 2 diabetes by 19%.

If you have a history of diabetes in your family or have insulin sensitivity, including avocado in your diet can help reduce the risk of developing diabetes. If you have this condition, incorporating more vitamin K into your meals will help you reduce blood sugar levels and avoid weight gain.

And what about guacamole?

Is guacamole good for weight loss? Guacamole has all the weight loss and health benefits we mentioned above. Most people fear this snack because avocados are high in fats, but we remind you that the healthy fats in this food can enhance your weight loss efforts.

Do you feel too hungry between meals? Guacamole is the perfect snack if you want to shed away a few pounds. However, while avocado is a weight loss ally, other ingredients may not be. You must be careful about what you include in your recipe when making the guacamole. We recommend you prepare homemade guacamole so you have complete control of the ingredients you use.

How to include guacamole into your diet

Guacamole is such a versatile dish; you can have it in many different ways. If you decide to have it as a snack, you can opt for low-calorie crackers or vegetables, such as baby carrots, cucumber, or celery sticks, for the dip.

Avoid including unhealthy ingredients with saturated fats, such as mayonnaise or sour cream. Instead, opt for low-fat Greek yogurt. To make your homemade guacamole tastier, include chopped tomatoes, onions, and cilantro. You can season it with salt and fresh black pepper to the taste and lime juice.

But guacamole is not only great as a dip; you can use it as a top for your tacos, as a salad dressing, and as a replacement for mayo in your sandwiches. Make guacamole part of your breakfasts, lunches, or dinners, and start feeling more satiated and burn belly fat by eating!

Final thoughts

After reading this article, we hope every time someone asks Is guacamole good for weight loss? you immediately jump and say YES! You can also tell them about all the health and weight loss benefits of avocado and how to include healthy guacamole into their diet. Do you want to learn more about foods that support your weight loss journey? Schedule a call with our team; our dietitians can craft a personalized meal plan that fits your unique goals.

Author

Nurse Walton

Born and raised in Chicago, IL, Chanay received her Practical Nurse licensure and went to work in clinical specialties such as Home Health, Assisted Living, Long-Term Care and Dialysis Centers. Through this work, she realized the importance of diet, nutrition and weight loss among her patients. This led her to open A Better Weigh, Inc. Medical Weight Loss Center in 2009.