The findings of large-scale observational research on the food habits of Americans were analyzed. More nutrient-dense diets decreased the risk of metabolic syndrome, and lower body weight was seen in those who ate avocados instead of those who didn’t. This is excellent for folks who want to both gain weight and lose weight. If you want to lose weight, you still have to balance your diet and not starve yourself in the process. Can avocado help you gain weight? Let’s find out.
Can eating avocados aid in the process? With things like saturated fat standing in the way of a good diet, the effort may seem too difficult at times. The first line of defense is healthy foods. Since avocados contain many calories compared to other fruits, they’re an excellent weight gainer. As a berry, avocados can be used in various cuisines, from salads to omelets to sandwiches. These items have lots of nutrients and healthy fats. A serving of about half an avocado is already a good start.
Approximately 14 grams of fiber, 29 grams of fat, and 322 calories are included in a single avocado. There is a small amount of saturated fat and polyunsaturated fat in avocados.
Unlike any other fruit, avocados are a unique and delectable treat. In addition, avocados are generally considered healthy because of their abundance of nutrients and beneficial fats.
However, oleic acid, the fatty acid in olives and olive oil, makes up most of that monounsaturated fat. Therefore, these are regarded to be particularly healthy fats.
A different study also examined the oleic acid content of avocados and other high-oleic acid oil-containing foods. The oleic acid-rich oil diet did not improve blood lipid levels much as the avocado-rich oil diet.
High-fat and high-fiber foods can make you feel more content and satiated after eating them. This is because fat and fiber take longer for meals to leave your stomach.
More satiated and less hungry people felt after eating a whole avocado with their breakfast compared to eating the same amount of calories but with less fat and fiber. Avocados’ appetite-suppressing and weight-loss-inducing qualities merit more study.
If you eat avocados, there is no need to worry about them being fattening. Instead, the opposite is true: avocados contain many properties that make them an ideal weight-loss food.
Rather than being something to be dreaded, fat serves some critical functions in your body, such as protecting your organs, providing energy, and aiding in the absorption of specific vitamins. There are 24 grams of fat in only one medium avocado, which is surprising when you realize that the recommended daily fat consumption for a 2,000-calorie diet is 44 to 77 grams.
Avocados are naturally sodium-, cholesterol-, and sugar-free because of their high content of potassium, vitamin B6 and C, and magnesium. They also include 10 grams of fiber, about half your daily recommended intake.
Overindulging in avocados isn’t the worst thing you can do, given how nutritious and high in good fats they are. However, overconsumption of avocados, as with any food, will result in weight gain.
If a person consumes more calories than they expend in a day due to eating a lot of avocados, the extra energy is stored as fat in the body. Therefore, there is no additional nutritional benefit to eating more than the recommended daily intake of fats, even if these fats are considered ‘healthy’ fats.
Only a small percentage of fat in avocado is saturated or polyunsaturated; therefore, it’s best to avoid using it as a substitute for other healthy fat sources. Instead, oleic acid, the fatty acid in olives and olive oil, makes up most of that monounsaturated fat.
Researchers in another study compared the effects of a low-fat diet with avocados to a high-fat diet with oils rich in oleic acid. Academia was found to have an even more significant effect on blood cholesterol levels than oleic acid-rich oils.
Furthermore, avocados contain about 20 times as many fat-soluble phytosterols as other fruits. Plant chemicals known as phytosterols have also been shown to improve cardiovascular health in animal studies.
What’s the problem with eating avocados? It can be a little too filling at times. You’re likely missing out on essential nutrients if fat makes up a large portion of your caloric intake.
It is critical to have a wide range of options. To meet the acceptable ranges for each macronutrient and obtain all of the micronutrients required daily, it is essential to have a balance of protein, carbohydrates, and fats at each meal.
There are small-chain carbs in avocado that have a laxative-like effect if taken in high amounts. Additionally, if you have an avocado intolerance or are sensitive to its natural sugars, you may also feel bloating and gas up to 48 hours after eating it.
Even though avocados are high in monounsaturated fat, a 1-cup portion contains 3.2 grams of saturated fat. Saturated fat accounts for around 15% of the total fat in avocados. Saturated fat consumption has been linked to an increased risk of type 2 diabetes, heart disease, and high cholesterol in the general population.
Depending on the size, an avocado has between 250 and 320 calories, 10 to 20 percent of the daily required requirement. There are also about 20 grams of fat in an avocado.
While the monounsaturated fats found in avocados are generally healthful, consuming too many of them can be harmful. The daily recommended fat consumption is 44 to 77 grams daily, and taking too much fat might contribute to weight gain.
Although avocados are rich in fiber, vitamins, and healthy fats, they’re also high in calories. Depending on the size of the avocado, it might contain anywhere from 250 to 320 calories.
Avocados are high in monounsaturated fats, considered good fats, but you don’t want to eat too many of them at once. The daily recommended fat consumption is 44 to 77 grams daily, and taking too much fat might contribute to weight gain.
Which Fruits Increase Weight?
Most people don’t think of fruits as a good source of calories to gain weight, but some fruit varieties can help. In addition, they include a wealth of vitamins and minerals that can help keep you in peak condition.
- Known for its numerous health advantages, the coconut is a versatile fruit. Its high fat and moderate carb content provide an excellent source of calories. In addition, the minerals phosphorus and copper are particularly abundant in the flesh of the coconut. To enhance the caloric value of your meals and snacks, try adding shredded coconut to fruit salads, stir-fries, or soups and smoothies.
- Mango is a nutrient-dense fruit with a sweet, enticing taste. Aside from these nutrients, mangoes are also a good source of copper, vitamin B6, and vitamins A and E. Smoothies, salsas, and summer salads benefit from the inclusion of mango. To gain weight, combine fresh mango with high-calorie items like almonds or coconut.
- The tropical date palm produces dates, which are small, cylindrical fruits. Due to their long shelf life from being dried, dates are a convenient way to up your caloric intake. Healthy and heavy calories: Stuff dates with almond butter and flaked coconut.
- Fresh and dried apricots are two of the most popular ways to consume this yellow stone fruit. Dried apricots are a fantastic source of calories and beta-carotene, lutein, and zeaxanthin, three plant pigments that promote eye health. In addition, they match nicely with almonds and cheese, which are high in calories and fat and can help you gain weight if you eat them late in the afternoon as a pick-me-up.
Including a handful of the fruits listed above in your regular diet will help you consume more calories and healthily gain weight. You can also get more calories and keep your blood sugar levels constant by mixing these fruits with protein or fat.
Gaining Weight With Nature’s Help
For some individuals, gaining weight or muscle can be equally as challenging as losing weight. However, adding specific items to your diet might make your efforts to gain weight healthier and more successful.
1. Homemade protein drinks
Consuming homemade protein smoothies might be a rapid and nutrient-dense approach to gaining weight. Making your smoothies is the best option, as store-bought ones are typically high in sugar and without nutrition. However, if you have lactose sensitivity, you may mix nutritional components with 2 cups (470 mL) of dairy or soy milk. Both are nutritionally and calorically superior to other alternative kinds of milk. Apples, blueberries, avocados, and bananas are some of the healthful items you may use to make weight-gaining smoothies.
Milk has been used for decades as a weight gainer and muscle builder. It provides a healthy mix of proteins, carbohydrates, and fats and is an excellent source of calcium and other vitamins and minerals. Casein and whey proteins are abundant in milk, making them an ideal protein source for people attempting to gain muscle.
Even when combined with weightlifting, it can help you gain muscle, according to scientific research. In addition, research indicates that milk, or whey and casein combined, might increase more bulk than other protein sources.
Consider consuming one or two cups of whole milk (149 calories per cup) as a snack, with a meal, or before and after a workout if you’re exercising. Milk smoothies are another tasty way to incorporate milk into your diet. Blend 1 cup of frozen berries, 1 cup of whole milk, two teaspoons of honey, and one teaspoon of vanilla extract for a simple morning protein boost (about 275 calories).
Rice is a quick and inexpensive source of carbohydrates for weight growth. For example, 1 cup (158 grams) of cooked white rice has 204 calories, 44 grams of carbohydrates, and little fat. Rice is also rather calorie-dense, indicating that a single serving can provide a substantial quantity of carbohydrates and calories.
This helps you consume more meals, particularly if you have a low appetite or rapidly become full. You can quickly add 2-minute packs of microwaveable rice to other protein sources and pre-made meals when you’re in a hurry or on the road. Another standard option involves preparing a big pot of rice, refrigerating, or freezing it in individual servings, and then combining it with other proteins and healthy fats to provide a variety of meals throughout the week.
4. Nuts and nut spreads
Nuts and nut butter are excellent options for anyone seeking to gain weight. One small handful (1/4 cup) of raw almonds provides 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthful fats. However, due to their high caloric density, eating only two handfuls of nuts daily with a meal or as a snack can quickly add hundreds of calories. Nut butter is perfect for a wide range of snacks and foods, such as smoothies, yogurts, and crackers, to transform them into high-calorie munchies quickly.
Try this three-ingredient peanut butter banana smoothie for a fast energy boost (270 calories, using whole milk). If you are allergic to peanuts, replace a different nut butter. However, ensure that the nut butter contains no added sugar or oils. Or, even better, create your own with this almond butter recipe. It is simple to produce and inexpensive as well.
5. Dark meats
Red meats are likely one of the finest meals for growing muscle. For instance, a 6-ounce (170-gram) serving of steak has around 5 grams of leucine. Leucine is the essential amino acid required for muscle protein synthesis and muscular tissue growth.
Additionally, it provides 456 calories and almost 49 grams of protein. In addition, red meat is one of the most acceptable natural sources of dietary creatine, perhaps the best muscle-building substance in the world. Consider selecting more fatty cuts, which contain more calories than leaner meats, allowing you to consume additional calories and gain weight.
In one research, 100 older women supplemented their diets with 6 ounces (170 grams) of red meat and conducted physical exercise six days per week for six weeks. As a result, the ladies increased lean mass, had an 18% improvement in strength, and exhibited a rise in the vital hormone IGF-1.
Both lean and fatty slices of meat are excellent protein sources; however, fatty meat has more calories, which might cause weight gain. Brisket is one of the best beef cuts around. Unfortunately, brisket is notoriously difficult to prepare, but a slow cooker may simplify the process.