If you have read even a couple of articles on the benefits of eating certain fruits and vegetables, you’re probably aware that they can help you lose weight. But are you aware of how? Let’s take for example, the humble avocado. This creamy green fruit is one of the highest sources of monounsaturated fatty acids, which can reduce your risk of heart disease, lower your cholesterol levels and assist with weight loss by helping you feel fuller sooner. Read on to learn more about why this delicious fruit can help you shed pounds…

Studies Show How Avocados Can Help You Lose Weight

Everything Bagel Avocado Spread

A study published in the European Journal of Nutrition found that adding avocados to healthy snacks promoted satiety and reduced overall calorie intake. In another study, overweight men and women were assigned either an avocado-enriched or non-enriched diet for 6 weeks. At the end of the study, the participants in the avocado group had lower BMI (body mass index; a measure of body fat) and reduced visceral fat (around the organs in your abdomen) while the non-avocado group had no significant changes. It’s not just trials that show how avocados can help you lose weight either. In one study, participants were instructed to consume 1 medium-sized avocado every day for 6 weeks. The researchers found that the participants had reduced BMI and waist circumference while also having increased fat oxidation (when you break down fat in your system, it produces heat).

Benefits of avocados for weight loss

Avocados are one of the highest fruit sources of monounsaturated fatty acids (or MUFAs), which have been found to lower LDL cholesterol and triglycerides. The MUFAs found in avocados are oleic acid and vaccenic acid, and they are antioxidants that help boost metabolism while also helping to regulate blood sugar levels. This means that avocados can help you lose weight by boosting your fat metabolism and lowering your blood sugar levels. In addition, avocados are one of the few fruits that contain naturally-occurring sodium, which helps regulate the body’s fluid balance by helping to regulate electrolyte levels and prevent dehydration. This means that avocados are a great fruit for people who are attempting to lose weight as they help to regulate your body’s fluid balance in order to prevent you from becoming dehydrated.

What is a monounsaturated fatty acid (MUFA)?

This is a type of fat found in the highest amount in avocados. MUFAs have been found to have great benefits for weight loss, including reducing LDL cholesterol and triglycerides and promoting fat metabolism. Monounsaturated fatty acids are also antioxidants that help to boost the metabolism while regulating blood sugar levels. This means that avocados can help you lose weight by boosting your fat metabolism and regulating your blood sugar levels.

What Is The Nutrition Value of Avocados?

One medium-sized Hass avocado contains about 750 calories, 125 grams of fat, about 3 grams of dietary fibre and about 7 grams of protein. These nutrients and more make this fruit a nutritious addition to your diet. And the best thing about all these healthy benefits? They are completely free! So what are you waiting for? Grab that avocado and start consuming it. And you don’t have to limit yourself either. You can eat avocados all throughout the day without going over your daily calories and fat intake. And you can also make avocados a part of your healthy diet plan.

3 Ways to incorporate Avocados in your diet

  • Make a Guacamole Sandwich: Spread a thin layer of guacamole on a piece of whole-wheat bread. Add some sliced veggies and roast chicken or fish. Wrap the sandwich in tin foil and grill it to melt the cheese and heat up the veggies.
  • Make and Enjoy Avocado Toast: Slice one avocado, sprinkle it with lemon juice and salt, and place it on a piece of whole-wheat bread. Toast the bread in the oven or toaster until the avocado is soft and the bread is crispy. Serve the avocado toast with any fresh fruit you like.
  • Make an Avocado Toast Scramble: Take 1 avocado, 1 diced tomato, and 1 sliced green onion. Mix the ingredients and spread them out evenly on a piece of toast. Add butter or olive oil to the avocado and toast the toast in the oven until the avocado and tomato are soft.
  • Avocado Tuna Salad: The delicious combination of chili lime salt and avocado with the protein punch of tuna! This is the low point lunch you've been searching for.

Enjoy Everything Bagel Avocado Spread

How Many Points Are In This Recipe?

With the new Plan, points can vary for those with diabetes. Check your zero point foods. Points can also vary with different brands. Please use your recipe maker to determine your exact points.

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Everything bagel avocado spread

Everything Bagel Avocado Spread

Yield: 12
Prep Time: 5 minutes
Additional Time: 3 hours
Total Time: 3 hours 5 minutes

Make this Everything Bagel Avocado Spread in advance to make a quick and easy Weight Watcher friendly breakfast spread.


  • 2 Ripe Avocados
  • 1 tbsp Everything Bagel Seasoning
  • 2 tsp lime juice


  1. Start by combining all the ingredients in a bowl
  2. Portion out into a mini muffin silicone pan (see recommendation below)
  3. Freeze until solid, 2-3 hours, then you can remove and place into a bag or air sealed container until you are ready to serve!


Feel free to use your favorite version of Everything Bagel Seasoning, I prefer to use a no salt variety so I can control the sodium in my recipes.

Nutrition Information
Yield 12 Serving Size 1
Amount Per Serving Calories 57Total Fat 5gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 4gCholesterol 0mgSodium 39mgCarbohydrates 4gFiber 2gSugar 0gProtein 1g

*This is an automatic calculation by a third party app*

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