Woman holding half of avocado full of healthy fats

An Avocado A Day Keeps the Belly Fat Away

An Avocado A Day Keeps the Belly Fat Away

Scientifically reviewed by: Michael A. Smith, MD

An apple a day may keep the doctor away, but if you're looking to slim and trim your waistline, you're going to have to turn to another fruit: avocado. A new 12-week study suggests that overweight women who ate a fresh Hass avocado daily saw a reduction in belly fat compared to their counterparts who did not eat an avocado daily. Holy guacamole!

Do avocados burn belly fat?

We don't suggest going on a guacamole only diet (although that does sound delicious), but if you're looking to burn belly fat, incorporating an avocado into your meals may do your waistline some good. Avocados are also packed with monounsaturated fats which increase fat burning and help scorch calories after eating. A diet rich in unsaturated fats (the "mono" ones) also helps prevent body fat from accumulating around the belly.

Is avocado good for weight loss?

The benefits of avocados don't just stop at burning belly fat, either. When it comes to weight management, avocados are high in healthy fat and fiber, meaning they can help you feel full longer. The high fat and high fiber content slow down food from leaving the stomach, giving your body the feeling of satiety.

You can incorporate avocados into your daily diet by eating the fruit whole, mashed or even by swapping cooking oils, like EVOO, with avocado oil.

Top 3 benefits of the avocado

Incorporating avocados into your diet for weight management is a great reason to consume this fat fighting fruit. But did you know that there are even more benefits to incorporating fresh avocado into your daily diet? Here are some other benefits of this amazing super food:

  1. Packed with nutrients:

    Frequent avocado consumption may not only aid in fat loss, but also provides essential nutrients your body needs. A fresh avocado contains vitamins C, E, K, B6, niacin, magnesium and potassium. These bumpy fruits are also a healthy source of omega-3 fatty acids and fiber, which ultimately helps you feel more satiated between meals. Consuming this healthy fat may help keep your blood sugar levels stable by slowing down the breakdown of carbohydrates.
  2. Heart health:

    A fresh avocado is high in healthy, monounsaturated fats which helps protect heart health and support already-healthy blood pressure levels. Their high potassium, folate and fiber content also benefit your heart and cardiovascular system. Additionally, fresh avocados are filled with natural oils, like oleic acid and linoleic acid, which help keep your cholesterol levels healthy.
  3. Eye health:

    Seeing is believing when it comes to the powerful benefits avocados have for your eye health. They are a rich source of carotenoids, which have been shown to keep your eyes healthy as you age.

When should you not eat avocado?

For those prone to food sensitivities, an avocado may not be the right choice for you. Avocados contain natural chemicals called salicylates. Some individuals are sensitive to these compounds and may experience unpleasant reactions including a skin rash or swelling. If you are concerned you could have this sensitivity, make sure to get a food allergy test or speak with your doctor before incorporating fresh avocado into your diet.

Beyond whether an avocado is safe for you to eat, you also have to consider taste—and that is all about timing. Some avocados may be too green and underripe, resulting in a chewy texture, while others can be brown and rotten on the inside. That's why picking out a fresh avocado is easier said than done: you'll have to channel your inner Goldilocks and find one that is just right.

Here are some tips to know when your avocado is fresh and ready to eat:

  • Pick an avocado from the store that is light green and hard.
  • Leave the avocado out at room temperature and don't place it in the refrigerator.
  • To ripen it, place it in a brown paper bag or in a bowl next to other fruits (like an apple or banana).
  • Wait two days for the avocado to ripen before cutting open.
  • To test the ripeness, press your finger into the skin. Your finger should be able to make a tiny imprint. This will indicate it is ready to eat.

Besides eating avocados, what else can I do to burn belly fat?

Eating avocados can be a great way to help burn belly fat, but if you are looking to manage your weight, you'll most importantly need to follow a healthy diet and exercise regularly.

  1. Exercise:

    For weight management success, you should aim for 300 minutes of heart-pumping exercise each week. That may sound like a lot, but it's really only one hour per day, 5 days a week. Make sure to pick an activity that you enjoy doing and that causes you to break a sweat, too. Running, tennis, yoga, HIIT and swimming are all great cardiovascular activities that you can pick from that will jumpstart your metabolism and burn belly fat. If it's been a while since you worked out, a brisk walk is a great place to start!
  2. Diet:

    Avocados may be delicious, but you'll need other food groups in your diet to jumpstart weight loss. Say so long to sugar and processed foods, as they will sabotage your weight management goals. Instead, follow a Mediterranean-based diet and stick to fresh fruits and vegetables, whole grains, lean protein and healthy fats (like avocados and EVOO).
  3. Take nutrients for support:

    It is no surprise that shedding pounds gets harder as you age. That is because over time, an enzyme in your body, AMPK, declines and causes the accumulation of abdominal fat. Luckily, there are nutrients that help support your AMPK levels to help your body to burn stored fat and promote healthy cellular metabolism.



  • Bhuyam, Deep Jyoti et al. "The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits." Antioxidants (Basel), September 2019, https://pubmed.ncbi.nlm.nih.gov/31554332/
  • Khan, Naiman A et al. "Avocado Consumption, Abdominal Adiposity, and Oral Glucose Tolerance Among Persons with Overweight and Obesity." J Nutr., September 2021, https://pubmed.ncbi.nlm.nih.gov/34191028/
  • Le Jemtel, Thierry H et al. "Visceral Adipose Tissue Accumulation and Residual Cardiovascular Risk." Curr Hypertens Rep., July 2018, https://pubmed.ncbi.nlm.nih.gov/29992362/
  • Paniagua, J A et al. "Monounsaturated fat-rich diet prevents central body fat distribution and decreases postprandial adiponectin expression induced by a carbohydrate-rich diet in insulin-resistant subjects." Diabetes Care, July 2007, https://pubmed.ncbi.nlm.nih.gov/17384344/
  • Zhu, Lanjun et al. "Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial." Nutrients, April 2019, https://pubmed.ncbi.nlm.nih.gov/31035472/

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The Life Extension Health News team delivers accurate information about vitamins, nutrition and aging. Our stories rely on multiple, authoritative sources and experts. We keep our content accurate and trustworthy, by submitting it to a medical reviewer.