Avocados: Fabulous Ketogenic Recipes & 19 Health Benefits (2024)

FAQs

Can you eat avocado every day on keto? ›

If you have decided to follow a ketogenic diet, you should know that the avocado is a fruit you can include in your meals due to its healthy fat content. Avocados contain 5 g Monounsaturated Fat and 1 g Polyunsaturated Fat, making avocados great for a keto diet.

“People who go on a ketogenic diet may rapidly lose weight, which is encouraging, but a lot of that weight loss may be water weight,” he said. “So, if you're not storing sugar, you're not storing water. You have to be careful to replace your water so you don't become dehydrated.”

The recommended serving size is smaller than you'd expect: one-third of a medium avocado (50 grams, or 1.7 ounces). One ounce has 50 calories. Avocados are high in fat. But it's monounsaturated fat, which is "good" fat that helps lower bad cholesterol as long as you eat them in moderation.

Avocados are much more than their creamy texture and rich flavor. They contain an array of vitamins, minerals, antioxidants, healthy fats and fiber that may improve your gut health, lower your risk of developing heart disease, promote a healthy weight and enhance your brain function.

It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.

However, this mix should be eaten in moderation. "The ideal way not to risk exaggerating with fat and calories is to bring to the table half avocado combined with two eggs, preferably hard-boiled, no more than a couple of times a week," says the expert, who here shares 5 good reasons to choose this meal combination.

“I eat a healthy mix. I dropped weight because I've been listening to my doctor — a couple years I didn't. And 90 percent of the time I'm really good at it because a protein diet is good for me anyway. I'm a Texas girl, so I like meat — sorry, vegetarians in the world!”

How Much Weight Can You Lose in a Month on Keto? Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level.

Common short-term side effects resulting from the initiation of KD have been referred to as “keto flu,” which encompasses symptoms including fatigue, headache, dizziness, nausea, vomiting, constipation, and low exercise tolerance [6].

Absolutely. What I would say though is on the downside, avocados are not really a great source of things like vitamin C, they're quite low in calcium, for example, not much iron so, actually, would you really want to survive just on a diet of avocados and, actually, you are going to be lacking.

How many eggs per day? ›

It's important to note that, whilst overall eggs can provide great health benefits, studies show that consuming up to a maximum of 3 eggs a day favoured well-balanced cholesterol levels, and 2 eggs a day favoured weight-loss in overweight individuals. So, as with everything, remember to enjoy eggs in moderation.

Interactions with Other Drugs:

Avocadoes are rich in potassium and may interact with drugs like lisinopril, ramipril, captopril are used in hypertension.

Despite being an unsaturated fat, eating too many avocados can lead to weight gain due to the fat content. This can result in nutritional deficiencies because fat is digested more slowly and leaves you feeling fuller longer than other nutrients. Allergies. Avocado allergies are rare, but they do exist.

Avocados are rotten if they're mushy when squeezed, brown or moldy inside, and have developed rancidity or a sour smell. You may be able to salvage part of the fruit if it's just starting to brown inside and the rest of the fruit looks, smells, and tastes fine.

Here's what we can conclude in regard to portion size: You can have one to two avocados per day as part of your keto diet. This amount is associated with health benefits, including weight loss, improved cholesterol levels and gut health (22).

Registered dietitian Stephanie Wells, RDN, a nutrition expert for Thyme to Go Vegan Nutrition Services, says that eating a whole avocado instead of just the one-third serving isn't unhealthy; you just want to be sure you get enough protein and carbohydrates throughout the day so your overall diet is balanced.

As a guideline, 15 to 30 percent of your diet should come from whole food sources of fat, including avocado and other healthy fats, like nutrient-dense seeds and nuts. Assuming you are eating some seeds and nuts and utilizing some coconut oil for cooking, a half to a whole avocado a day is a good general amount."

So if you want your avocado habit to work in your favor in terms of lowering your risk of heart disease, eating one-third of the fruit twice a week will help. But Shemer says it's important not to be too hung up on the serving size.