Avocado Toast – How healthy fats and fiber help you lose weight!

Avocado toast is a light breakfast or filling snack that is rich in fiber and protein. Although it is not entirely low in calories, a significant number of calories come from healthy fats that make us feel full longer. The feeling of satiety prevents cravings and can support you on the way to your dream figure.

Lose weight and feeling full

Avocado toast with poached egg is low in calories and high in protein

Losing weight is a challenge for everyone. Always feeling hungry is frustrating and makes it more difficult to stick to a healthy eating plan.

According to an overview of food and satiety studies published in the magazine “Advances in Nutrition” in September 2016, eating whole foods helps to make you feel full and satisfied. Whole foods contain a wealth of fiber, protein or whole grain foods. This feeling of satiety is important to avoid cravings and to fight excess weight.

Avocados help you lose weight

Avocado toast with poached egg

Avocados are high in fiber and fat. About 15 percent of fats are saturated fats, but the majority are heart healthy, monounsaturated fats and help the body absorb fat-soluble vitamins like vitamins A and E. According to a March 2019 study published in Nutrients magazine, both fat and fiber in avocados contribute to satiety. This makes you feel full for a longer period after a meal and also eats less overall.

avocado toast with tomatoes for breakfast

Avocados contain more protein than many other types of fruit and vegetables, which in combination with other protein-rich foods contributes to an increase in total protein intake. Avocados are also a good source of potassium and magnesium, which are important for muscle function.

For example, an avocado of the “Hass” variety weighs 136 grams on average and contains:
218 calories
2.7 grams of protein
21 grams of fat including 2.9 g of saturated fat; 13.3 g of monounsaturated fats and 2.5 g of polyunsaturated fats
11.6 grams of carbohydrates
9.1 grams of fiber
0 milligrams of cholesterol

Whole grain bread for a healthy avocado toast

Avocado toast healthy and high in fiber

And which bread should you eat if you want to lose weight? A 100% whole grain toast contains more protein and fiber per slice. In a 2012 study published in the Journal of Nutrition, women who ate whole grains lost more weight and fat on a diet than women who consumed refined wheat products.

A medium-sized slice (about 36 grams) of wholemeal bread made from wholemeal wheat provides:
90.7 calories
4.5 grams of protein
1.3 grams of fat
2.1 grams of fiber
15.4 grams of carbohydrates
1.6 grams of sugar

So many calories are in the avocado toast

avocado toast with fried egg

Avocados and whole grain bread are nutritious foods that help to satisfy hunger. An avocado toast made from 100% whole grain bread with half an avocado has about 200 calories, 11 grams of fat and 6 grams of protein.

Since avocados are high in calories, it is important to pay attention to the portion size if you want to lose weight. Incidentally, it is easier to control the portion sizes if avocados are sliced ​​and not mashed.

Avocado toast with egg

pumpernickel bread for healthy avocado toast with egg and cherry tomatoes

An avocado toast with a large boiled or poached egg doubles the protein, but also brings the total calories to 271 and adds almost 5 grams of fat and 184 milligrams of cholesterol. A scrambled egg or fried egg cooked in butter, margarine or oil provide additional calories and fat.

Protein intake is a key factor in a diet as it helps the body maintain lean muscle mass. The body burns more calories from protein metabolism than other macronutrients. The protein in the egg also helps you feel full longer.

Avocado toast with scrambled eggs

Avocado toast with scrambled eggs as a healthy breakfast


1 slice of whole grain bread
half an avocado
1 large egg
1 tablespoon of milk
Olive oil spray
1 tablespoon of spring onions, chopped
freshly ground black pepper
Nutritional values ​​(per serving): 260 calories, 16 g fat, 20 g carbohydrates, 12 g protein

Toast the whole grain bread in a toaster or in a small pan over medium heat. Crush the flesh of the avocado with a fork and spread it on the bread. Whisk the egg and milk. Spray oil in a small pan with non-stick coating and heat it over low heat. Pour the egg and milk mixture into the pan and cook with a spatula while stirring until the egg is firm. Put the scrambled eggs on the avocado toast and garnish with spring onions and pepper.

Pumpernickel avocado toast recipe with cottage cheese

pimpernickel avocado toast with cottage cheese is healthy

Pumpernickel is a wholemeal bread made from rye meal, which is considered to be typical German bread. Cottage cheese, on the other hand, is a great source of protein to give you the energy you need to start the day. 100 g of low-fat cottage cheese contains almost 15 grams of protein.


2 medium-sized slices of pumpernickel or rye bread
30 g low-fat cottage cheese
half an avocado, sliced
half a cucumber, sliced
freshly ground black pepper
Nutritional values ​​(per serving): 292 calories, 13 g fat, 34 g carbohydrates, 13 g protein

Toast the pumpernickel bread. Spread the cottage cheese over the two slices of toast. Fan the avocado slices on a slice of toast. Place cucumber slices on the other toast slice. Sprinkle the black pepper over both slices of toast.

Avocado toast ideas

avocado toast ideas with tomato egg and seeds

Use vegetables, fruit, nuts, beans, or cheese to spice up your avocado toast. Spices and fresh herbs also add a lot of flavor. A dash of balsamic vinegar and crumbled feta cheese create a Mediterranean flair. Arugula and sliced ​​tomatoes are also a light, fresh addition to the avocado toast with egg. If you prefer something sweet instead of savory, you can top the toast with fresh berries and then drizzle it with honey.

Avocado toast with feta and tomato

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