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Is Avocado Bad on a Diet?

author image Mike Samuels
Mike Samuels started writing for his own fitness website and local publications in 2008. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International.
Is Avocado Bad on a Diet?
Cut avocado. Photo Credit: Stockbyte/Stockbyte/Getty Images

The high fat content of avocados might make you think about forgoing them completely on a diet. Compared to most other fruits, it is true that avocado has a higher fat and calorie content, but this doesn't make it a bad choice on your diet.

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The Energy Equation

Use a 1 ounce serving of avocado.
Use a 1 ounce serving of avocado. Photo Credit: Stockbyte/Stockbyte/Getty Images

Energy in versus energy out is the most important factor in any diet. If you want to lose weight, you'll need to be burning more calories than you consume on a daily basis. A 1-ounce serving of avocado -- about one-fifth of a medium-sized fruit -- contains 50 calories. To work out how to fit avocado into your diet, you need to work out how many calories you should be consuming. Do this by multiplying your body weight in pounds by 12 to 13, advises nutritionist Ben Greenfield.

Fight the Fat

Smashed avocado.
Smashed avocado. Photo Credit: Stockbyte/Stockbyte/Getty Images

The 4.5 grams of fat in a serving of avocado could potentially out you off, especially considering most other fruits and vegetables are virtually fat-free. Don't be so hasty, though -- this fat could be helpful in your diet. The fat in avocados is predominantly monounsaturated -- the kind that's good for your heart. Unsaturated fat also contains oleic acid, which makes your brain think you're full, thus quelling those cravings later in the day.

Fabulous Fiber

Slices of avocado.
Slices of avocado. Photo Credit: Stockbyte/Stockbyte/Getty Images

Along with all the healthy fats, avocados are rich in fiber, with 1 ounce of avocado serving up a respectable 2 grams of fiber. Like fat and oleic acid, fiber increases satiety, according to the University of California, Los Angeles. Fiber really can be every dieter's best friend, and avocados are a good way to get more of it.

Tasty Recipes

Guacamole. Photo Credit: Stockbyte/Stockbyte/Getty Images

Avocados can be part of lots of different diet-friendly dishes. Dietitian Maureen Callahan recommends combining avocados with salsa or a salad, as avocado helps with the absorption of antioxidants in vegetables. Alternatively, a homemade guacamole is a good substitute for fattier dips and sauces, while avocado is actually used in desserts in South America. It may sound a little odd, but a pudding made from avocado, cocoa powder, raw honey and almond milk might just take your fancy and is a far better choice when dieting than regular sugar and fat-laden desserts.

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