If food could be celebrities, the avocado has reached Kardashian levels of stardom. Who knew a humble pitted berry from Latin America that had been domesticated thousands of years ago, would reach such astronomical heights in the 21st century.
But what is the secret behind its success? Why are people swearing by this new avocado only diet? It is a new superfood? Or a social-media-fueled wild goose chase.
So if you want to know the secrets of this avocado phenomenon, grab a bowl of guacamole and read to the end of this article. And if you are on to eating plain avocado, I won’t stop you. Coz I love it too.
Table of Content
Avocados Have Been Around for A Long While
Avocados are believed to have originated in southern Mexico and Colombia around 7000 years ago. They were cultivated by the natives for centuries and highly regarded for their nutty taste and buttery quality.
In the 16th century, avocados were introduced to the western world when the Aztecs and Incas shared this fruit with the Spanish colonists. This was the first introduction of avocados to the rest of the world as ‘aguacates’, as the Spanish had so named them.
There are hundreds of varieties of avocado grown all around the world. The differences are largely agricultural. That means they have different pollination behaviors and cultivation times. Most customers would not even notice the difference in the end product. The most common breeds available on the produce aisle are Hass, Choquette, Pinkerton, Gwen, and a few others.
Avocados Are Nature’s Keto
So avocados are a tasty fruit and make great guacamole. But what’s the big deal? Why are people going crazy over this avocado only diet? The secret lies in the fact that avocados aren’t like the rest of the fruits in your farmer’s market.
Avocados have a special quality. They are rich in natural plant-based fatty content. The monosaturated fatty acid content in avocados is more per gram than any other known fruit. In addition to this very unique quality, they are surprisingly low in carbs and sugars. As if this plant was custom-made for people looking for a high-fat keto and vegan diet.
And therein lies the reason behind the avocado diet keto hype. Avocados are a low-carb, high-fiber, and high-fat food. Add to that a great taste and the possibilities to make endless varieties of dishes, sauces, dips, even entire meals, the avocado seems like a godsend.
But the nutritional wonders of the avocado don’t just end there. They are also a great source of essential vitamins and minerals like folate, potassium, vitamin K, C, and E.
Let’s take a closer look at the nutritional content of 100 grams of avocado to get a clearer picture.
Nutrients Present in Avocados:
| SL | Nutrients | Amount |
| 1 | Calories | 160 |
| 2 | Carbohydrate | 8.5 g |
| 3 | Sugar | 0.66 g |
| 4 | Protein | 2 g |
| 5 | Dietary fiber | 6.7 g |
| 6 | Calcium | 12 mg |
| 7 | Iron | 0.55 mg |
| 8 | Phosphorous | 52 mg |
| 9 | Potassium | 485 mg |
| 10 | Folate | 81 μg |
| 11 | Ascorbic acid | 10 mg |
| 12 | Thiamin | 0.067 mg |
| 13 | Riboflavin | 0.13 mg |
| 14 | Vitamin A | 7 μg |
| 15 | Beta Carotene | 62 μg |
| 16 | Vitamin E | 2.07 μg |
| 17 | Vitamin K | 21 μg |
| 18 | Monounsaturated Fat | 9.8 g |
| 19 | Polyunsaturated Fat | 1.8 g |
Avocados are packed with nutrients. Plus their high-fat content gives them a creamy texture, making them excellent for dips and salsas. And since it’s from a plant source, it’s easier for the body to digest and absorb.
How Avocados Help in The Keto Diet
The keto diet is a very popular way to lose weight by limiting carbohydrate intake. This diet utilizes the body’s normal process by which it burns fats for fuel during the lack of dietary glucose sources like sugar and carbs.
But for it to work, the body needs a steady source of fat. And for vegans, this can be a huge problem. As natural plant sources normally aren’t a good place to look for fats. Here the humble avocado saves the day as not only is rich in fat but monosaturated fat at that. This type of fat is beneficial to the body as it promotes weight loss and reduces central fat deposition.
So, as you can see avocados have had a humble beginning. But due to their amazing potential as the ideal natural keto diet ingredient, they have become immensely popular.
Benefits Of Adding Avocados to Your Diet
Eating avocados does more than just make you feel full. Avocados have tons of health benefits that make you healthier and keep you protected from diseases.
The many benefits of avocados include promoting weight loss, reducing cholesterol, increasing satiety, preventing damage caused by harmful free radicals, etc. All of these functions help to protect your health and keep you fit.
So let’s take a deeper look at how exactly are avocados beneficial to your diet:
It reduces Cholesterol & Triglycerides
Avocados help reduce bad cholesterol and triglycerides. LDL or Low-Density Lipoproteins are generally called ‘bad’ cholesterols. It’s called that because it builds up in the peripheral regions of the body and it’s also hard for the body to metabolize.
Avocados are rich in Monounsaturated Fatty Acids (MUFAs), which help in reducing LDL in the body. MUFA helps by bringing peripheral deposits of LDL back to the central circulation and aiding in their metabolism.
So eating avocados can help reduce the amount of cholesterol in your blood. This is very important for preventing diseases like high blood pressure and heart attack.
It increases Satiety
Eating avocados can increase your satiety, making you feel fuller for longer. Satiety is the feeling of fullness you feel after a meal.
Avocados are high in fiber. So it helps keep your stomach filled and reduces hunger pangs. This keeps snacking under control.
It’s great for weight loss
Avocados are a miracle when it comes to weight loss. Being high in fiber while being low in carbs and sugar makes it the ideal food for weight loss. Again, the high-fat content is great for keto, as it helps maintain the state of ketogenesis.
So, when it comes to weight loss, avocados have everything you could ask for.
It protects against Free Radical damage
Free radicals are harmful molecules that can be produced in the body in several ways. Free radicals are Reactive Oxygen Species (ROS) that are produced in the body by chemicals, heavy metals, and UV radiation. These molecules can cause damage to cellular DNA. This may lead to cell death, diseases, or even cancer.
Avocados contain antioxidants that neutralize these free radicals. They act to detoxify the body by removing these free radicals and ensuring that the cells function properly.
In addition to these avocados have many other benefits. Scientists are still finding new amazing ways how avocados are beneficial to the human body.
Now that you know how avocados can help you, it’s time to find out how you can incorporate avocados into your lifestyle. Believe it or not, you can have a full day’s meal with just dishes made from avocados.
Delicious Avocado Diet Recipe
Avocados are amazingly versatile. You can eat them raw, have them cooked, add them to salads, blend them into smoothies, the possibilities are truly endless.
For an avocado only diet, I’d recommend these recipes to get you started. By no means is this a complete list. When it comes to what you can do with avocados, your imagination is your only limit.
Here are some recipes for breakfast, lunch, and dinner to help you begin your avocado only diet journey:
Easy Avocado Diet Breakfast
Avocado on Toast
Ingredients
- 1 ripe avocado
- ½ lemon or lime
- Chili flakes
- 2 slices of bread
- Extra virgin olive oil
Method
This is by far, the most popular avocado diet recipe. And probably also the easiest. First, take the avocado into a bowl, remove the pit and scoop out the flesh. Mash the avocado with lemon juice and add salt, pepper, and chili flakes for some extra flavor.
Spread on top of your toast and drizzle with olive oil. Voila! enjoy a quick, easy, and healthy breakfast.
Breakfast Salmon & Avocado Bagel
Ingredients
- 1 avocado, sliced
- 100 g smoked salmon, sliced
- 2 eggs
- 1 tbsp olive oil
- 50 g cream cheese
- Cayenne pepper
- 2 bagels, halved
Method
Split the bagels into two halves. Spread cream cheese over one half, top with smoked salmon and sliced avocado.
Heat the oil in a non-stick frying pan. Cook the eggs for 2-3 mins and season with salt and cayenne pepper. Set the eggs on top of the other half, sprinkle cayenne pepper on top. Squeeze the bagels together and enjoy. According to the dietitians, this is one of the best avocado recipes for weight loss.
Poached Eggs with Smashed Avocado
Ingredients
- 1 small ripe avocado
- 2 eggs
- 2 tomatoes, sliced
- ½ tsp olive oil
- 2 slice whole-grain bread
Method
This is my personal favorite avocado diet breakfast. Heat the non-stick frying pan, sear the surface of the tomatoes until soft and caramelized. Heat another pan of water, carefully break the eggs, and poach for 1-2 mins.
Halve and stone the avocado. Smash onto the bread, add eggs, grind over black pepper, and serve with the seared tomato. And easy breakfast with loads of protein to keep you satisfied till lunch.
Fulfilling Avocado lunches
Sweet Potato Chili Fries with Avocado
Ingredients
- 3-4 sweet potatoes, sliced into wedges
- Extra virgin olive oil
- 2 cups cabbage, shredded
- ¼ cup cilantro
- 1 avocado, diced
- 1 jalapeno pepper
- ½ tbsp lemon juice
- Sea salt and black pepper
Method
Place the sweet potatoes on a baking sheet, toss with olive oil, and season with salt and pepper. Roast for 35 minutes.
Mix the cabbage, cilantro, lemon juice, olive oil, salt, and pepper in a bowl. Season the slaw to taste.
Assemble the fries, top with the slaw and diced avocados. Serve with lime wedges and enjoy.
Arugula Fennel Avocado Salad
Ingredients
- 1 small fennel bulb, thinly diced
- 3 radishes, julienned
- Extra virgin olive oil
- 2 tbsp lemon juice
- ¼ tsp honey
- 5 cups arugula
- 1 avocado, diced
- ⅓ cup walnuts
- Sea salt and black pepper
Method
In a bowl, combine the fennel, radish, olive oil, lemon juice, honey, and sea salt. Toss together and let it marinate for 5 minutes.
Toss together the arugula, olive oil, lemon juice, and pinch of salt and pepper.
Assemble the salad by combining all the components. Add the sliced avocado and walnuts. Season to taste and serve.
Loaded Vegan Avocado Nachos
Ingredients
- 1 tbsp extra virgin olive oil
- 1½ cup shiitake mushrooms, diced
- 1 cup walnuts, chopped
- 1 tbsp tamari
- 1 tsp cumin
- 1 tsp coriander
- ¼ tsp garlic powder
- ¼ tsp of onion powder
- Pinch of paprika
- ½ tsp balsamic vinegar
- Tortilla chips
- 1 kale leaf, thinly sliced
- 1 radish, thinly sliced
- 2 tbsp red onions, diced
- ¼ cup cilantro, chopped
- Lime
- Hot sauce
Method
In a small frying pan, heat the olive oil on medium. Add the mushrooms and cook until soft for 3-4 minutes. Add walnuts, tamari, cumin, coriander, garlic powder, and paprika. Add the balsamic vinegar and keep stirring. Taste and adjust the seasonings.
On a large platter, assemble the tortilla chips on the bottom, add the mushroom walnut taco ‘meat’. Top with kale, radishes, avocado, red onion, and cilantro. Serve with lime slices and hot sauce.
Wholesome Avocado dinners
Avocado and Lemon Zest Spaghetti
Ingredients
- Sea salt and black pepper
- 400 g spaghetti
- olive oil
- 1 clove of garlic, peeled and finely sliced
- zest of 2 lemons
- juice of ½ lemon
- fresh basil
- fresh parsley
- 2 avocados
Method
Boil a large pan of water and add a big pinch of salt. Bring to a boil, add the spaghetti and cook for 8-10 minutes.
Heat olive oil in a large frying pan on low heat. Add garlic and fry until lightly brown. Remove from heat and then add lemon zest. Chop the herbs and add them to the pan. Halve the avocados and destone. Scoop out the flesh and add them to the pan.
Drain the pasta and save a cup of pasta water. Add the drained pasta into the frying pan with a little of the pasta water. Drizzle a bit of olive oil and cook for a few minutes. Add salt, pepper, and lemon juice to taste. Garnish with lemon zest and scoop the pasta in bowls to serve.
Japanese-style Avocado and Brown Egg Fried Rice
Ingredients
- 2-3 cups cooked brown rice
- 2 eggs
- Tamari
- Sesame seeds
- Egg yolks (optional)
- Nori, thinly sliced
- Japanese pickles (optional)
- Shallots, finely chopped
- Broccoli, chopped and roasted
- 1 small avocado, sliced
- Rice wine vinegar
- Extra virgin olive oil
Method
Heat the rice thoroughly. Serve among two bowls. While the rice is very hot, add the eggs and splashes of tamari. Stir vigorously until the egg has cooked and completely coated the rice.
Top the bowls with sesame seeds, nori, pickles, shallots, broccoli, and of course the avocado slices. Drizzle over the rice wine vinegar and olive oil. Serve with tamari and enjoy a truly authentic Japanese classic.
Vegetarian Tacos with Avocado Sauce
Ingredients
- 1 small eggplant, chopped
- 1 cup summer squash, chopped
- 1 bell pepper, chopped
- 1 cup cherry tomatoes, sliced
- Extra virgin olive oil
- 6 tortillas
- 1 cup black beans, drained and rinsed
- 1 avocado, diced
- Fresh cilantro, chopped
- 1 serrano pepper, sliced (optional)
- Cotija cheese, (optional)
- Sea salt and black pepper
- ⅓ cup tomatillo salsa
- ½ avocado
- Spinach
- 2 tbsp extra virgin olive oil
- Lime juice
Method
Take the chopped eggplant, squash, peppers, tomatoes on a baking sheet lined with parchment paper. Preheat the oven to 400° F. Drizzle with olive oil, salt, and pepper and roast for 25-30 mins.
In a food processor, blend the tomatillo salsa, avocado, spinach, olive oil, lime juice with a pinch of sea salt and black pepper. Refrigerate until ready to use.
Assemble the tacos with black beans, roasted veggies, diced avocado, cilantro, serrano pepper, cotija cheese, and avocado sauce. Serve with extra sauce and enjoy a healthy and satisfying dinner.
You still Need to Exercise
Avocados might sound like the answer to weight loss. But in reality, it’s just not that simple. Your diet plays a key role in your weight gain or weight loss. The number of calories you consume ultimately leads to how much weight you put on. But simply going for lesser calories like in the avocado only diet won’t get you the results you’re looking for.
For that you need exercise. The number of calories you take must be balanced by the number of calories you burn. Regular exercise not only helps you lose weight but also keeps you healthy by maintaining the proper function of all the organs of the body.
So to lose weight, the avocado only diet itself will only get you so far. Try exercising every day or going to the gym. Regular exercise with a moderated diet is the most effective strategy for weight control.
FAQs
Can you lose weight by eating only avocados?
Avocados are widely regarded as one of the best foods for weight loss. If you pair an avocado-based diet with a proper lifestyle and exercise, you’ll lose weight more effectively.
But it’s important to note that if you only eat avocados, you won’t be getting all the necessary nutrients required for maintaining health.
Is having avocado on a keto diet a good idea?
Avocados are the best natural food for the keto diet. It has a high-fat content and almost no carbs and sugar. This is essential, as the keto diet depends on sustained ketogenesis, the process of breaking down and utilizing fat for energy.
Is an egg and avocado only diet good for you?
Eggs are an excellent source of protein, vitamins, and minerals. Adding eggs to an avocado only diet is a potent combination.
Having the protein, fat, vitamin, and minerals while also being low in carbs and sugar makes eggs and avocados a great way to stay healthy while also helping to lose weight.
Conclusion
So avocados do live up to the hype. No other fruits can even hold a candle to the benefits avocados provide when it comes to weight loss.
In this article, you’ll find the basics to make your version of the avocado only diet. Just remember to keep up your exercise and watch your calorie intake. Most importantly, don’t push yourself too hard. Set realistic goals, try your hardest to achieve them, and have no regrets. Be kind!
