If you are trying to accelerate your weight loss, you may easily pass on foods that are typically high in fat. The thought process tends to go, “I need to lose fat – so I won’t eat fat”… but is that always the right choice? Fatty foods are typically shunned, and this forces product manufactures to give us low fat or fat free options. While this sounds great in theory, not all fats are created equal. One food that has amazing weight loss benefits, but gets trapped in the high fat category, is the avocado. This tasty and creamy food is a great way to get healthy fat into your diet and keep your weight loss on track! Learn more about the benefits of avocados below.

What is “Healthy Fat”?

According to the American Heart Association, monounsaturated and polyunsaturated fats are considered your healthy fats. They may benefit your insulin levels and hep control blood sugar. The chart below has some great examples of these types of fats. Avocados fall under the Monounsaturated category, and can easily be eaten with salads or used to make dishes creamy without the addition of bad or “trans fats”, which are known to increase cholesterol and take a toll on your heart health.


Monounsaturated fat Polyunsaturated fat
  • Olive oil
  • Canola oil
  • Sunflower oil
  • Peanut oil
  • Sesame oil
  • Avocados
  • Olives
  • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
  • Peanut butter
  • Soybean oil
  • Corn oil
  • Safflower oil
  • Walnuts
  • Sunflower, sesame, and pumpkin seeds
  • Flax Seed
  • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
  • Soy Milk
  • Tofu

In addition, according to the Healthiest Foods,  omega-9 fats, of which avocado is one of the best sources, has been shown to have the potential to reduce blood levels of ‘bad’ low-density lipoprotein cholesterol, at the same time as raising ‘good’ high-density lipoprotein cholesterol. Omega-9 fat also aids in the absorption of fat soluble vitamins and antioxidants from the food they are eaten with.

Calorie Count

While certain fats are good to keep in our diet, all fat contain 9 calories per gram. This means one type of fat is not more or less caloric than the other, but the way they impact our health varies. Since carbohydrates and protein contain only 4 calories per gram, you can see why fat has received so much flack over the years since it is nearly double in caloric load. Keeping that in mind, try not to simply snack on nuts or nut butters. Try to pair your fats with a carb or protein source to keep you from over eating in one sitting.

Weight Loss Benefits

While fats may be high in calories, they can actually help you to eat less! When trying to lose weight, most people begin my being more active, and as a result, have a calorie deficit. After the first few days, dieters may notice that they feel hungry all the time. Healthy fats are a great way to keep your body feeling “satisfied”. The fats from avocado are considered “slow burning” so your body uses them gradually over time, keeping you full rather than ravenous. When we feel satisfied while dieting, we are less likely to fall off the plan and overeat on unhealthy food. If there is a certain time of the day that you notice you always feel ravenous, try adding a quarter cup of an avocado to your previous meal. Avocado has about 58 calories per quarter cup and it is a healthier option that should keep you feeling satisfied, rather than choosing a snack bar or any other junk food.

Now that you are aware of the benefits of avocados, don’t skip the side of guacamole! The avocado is doing more good than it is doing harm. Adding this healthy fat source back into your diet is a great way to stay satisfied and on track with your weight loss goals. For an added weight loss benefit, add in one can of Celsius to any diet you are on to accelerate your results even more.

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