The #1 Food for Weight Loss You Shouldn’t Leave the Store Without, According to a Bariatric Doctor

Reviewed by nutritionist Alyssa Pike, RDN

Main points

• The best weight loss foods make you feel satisfied, not deprived.

• Avocados are rich in fat and fiber, which can improve overall satisfaction after eating.

• Avocados are a versatile food suitable for both meals and snacks, and are easy to incorporate into your diet.

Choosing the right foods for weight loss is often a matter of finding foods that make you feel full. When you’re trying to lose weight, preventing excessive hunger can help you eat fewer calories throughout the day. While there’s no one perfect food that guarantees satiety, bariatric surgeon Kyle Thompson, M.D., and bariatric nutritionist Jamie Mills, R.D., say there’s one food that can do a lot to help you feel full, and it might surprise you: avocado!

“Avocado is often overlooked in the weight-loss conversation because it is primarily a source of fat, which people have been taught for years to avoid when trying to lose weight,” Mills says. “But actually, healthy fats are important for stabilizing blood sugar and helping people feel satisfied after a meal.” If you’re struggling with weight control, it’s worth buying this rough-on-the-earth, smooth-on-the-nose treat when you go to the grocery store.

Avocados contain healthy fats

After eating avocado toast for breakfast, have you ever noticed that you don’t feel hungry until lunch? If so, you can thank avocados for their fat content. One-third of an avocado provides about 10 grams of fat. Nearly 7 grams of this is the monounsaturated variety, including oleic acid. Oleic acid plays a special role in satiety. “These fats slow gastric emptying, making you feel full longer and reducing the number of calories you consume later in the day,” Thompson says.

The fat in avocados can also reduce carbohydrate cravings by slowing their absorption, he adds. Also, fat helps you absorb important fat-soluble nutrients like vitamins A, D, E and K. “These nutrients support many functions of the body, including metabolism, immune health and overall energy levels,” says Mills. “When our bodies are properly nourished, it’s easier to maintain sustainable habits that support long-term weight loss.”

Avocados provide fiber

Another super-filling nutrient in avocados is fiber. One-third of the fruit contains 4.5 grams. (For reference, it’s recommended that women eat about 25-28 grams of fiber per day and men eat 28-34 grams per day.) Some studies show that people who eat more fiber tend to eat fewer calories. “By slowing digestion and increasing feelings of fullness, avocados can help reduce how often people feel the need to continue eating or grazing throughout the day,” says Mills. Thompson adds that fiber also expands in the stomach: “This volume effect helps prolong the feeling of fullness after a meal.”

While fiber alone is good for weight loss, the combination of fat and fiber in avocado adds an extra layer of pizzazz. According to Mills, when these two nutrients are combined, they work together to further slow digestion and stabilize blood sugar. “This is especially helpful when avocado is paired with other foods as part of a balanced meal,” she says. “When blood sugar is more stable, people tend to have fewer food cravings and less of the constant ‘food noise’ that makes losing weight so difficult.”

Avocados provide useful micronutrients

Let’s zoom in on avocado’s micronutrients. While these nutrients don’t directly contribute to weight loss, some of them can affect metabolism, energy balance and appetite, Thompson says.

First, avocados have more potassium than bananas. An avocado contains 975 mg, while a banana contains 375 mg. Eating one-third of an avocado provides 325 mg of potassium, making a meaningful contribution to the daily goals of 2,600 mg for women and 3,400 mg for men. “Potassium supports our muscle function and can improve insulin sensitivity,” says Thompson. Both results can support weight loss. Increased muscle mass and improved insulin sensitivity are associated with long-term weight loss.

Another important nutrient for weight management is magnesium, with each avocado providing 58 milligrams (the recommended daily range is 310-420 milligrams), or about 19 milligrams if you eat one-third of an avocado. “Magnesium helps us use energy more efficiently and may improve sleep quality, which affects our weight regulation,” Thompson says. Finally, avocados are rich in B vitamins, such as B6, which help convert food into energy.

Avocados are versatile and great for both meals and snacks

Any small step that makes losing weight easier is a step worth taking—and avocados are certainly an easy addition to meals and snacks. From tacos to sandwiches to scrambled eggs, this fruit and vegetable can be found in a variety of delicious dishes. Its creaminess adds a pleasant texture, while its mild flavor doesn’t overpower other flavors.

Since avocados are a calorie-dense food, Thompson recommends using them as a substitute (rather than as a simple supplement) for other foods that contain less healthy fats or refined carbohydrates. Try using mashed avocado instead of butter when baking, or using sliced ​​avocado instead of cheese on a sandwich.

How to eat healthily to lose weight

• Prioritize protein, fiber and healthy fats. These nutrients all create a feeling of satiety. Although avocados aren’t high in protein, they are a great way to get more fiber and monounsaturated fat.

• Eat consistently throughout the day. “When people go too long without eating, it often leads to extreme hunger later in the day, which makes it harder for people to make conscious food choices,” Mills said.

• Go slow and steady. Often, it’s the smaller, incremental changes that last. “Instead of trying to follow a restrictive diet or strenuous exercise program, focus on cultivating a healthy and sustainable lifestyle,” Thompson advises.

Our expert opinion

A healthy weight loss diet involves a variety of nutritious foods. But if there’s one option that’s going to be a regular in your shopping basket, avocado might be it. Its mild, creamy flavor is mashed, sliced ​​or rolled into a dollop, balanced with lean protein, whole grains, dairy and other fruits and vegetables. “When meals are balanced and satisfying, weight loss tends to feel more sustainable rather than continually restrictive,” says Mills.

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