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Does Avocado Oil Burn Fat? (And How To Use It)

Connor Sellers
Published by Connor Sellers
Last updated: October 5, 2022

Avocados have achieved a kind of superfood status, and people add them to their meal plans for many different reasons.

And while most people add them to savory meals, these fruits can deliver a large dose of healthy fats to any kind of meal or smoothie.

One of the more interesting questions I got from a client was whether avocado oil would help or disrupt weight loss efforts.

So I got together with my dietitian to review the available literature and find out what it would do for your physique.

Quick Summary

  • Avocados are an excellent way to increase your daily intake of healthy unsaturated fat and better balance your macronutrients.
  • Adding avocados to your regular meal plans can also bring on other health benefits that will improve your general well-being.
  • One way to easily add this superfood to your diet is as an extracted oil that you can use for many types of meals, and I have some great tips.

Does Avocado Oil Burn Belly Fat?

Avocado Oil in a glass bottle

Yes, avocado oil can help burn belly fat. It’s full of monounsaturated fat, and studies have shown that an increase in this type of fat intake is directly tied to a reduction in belly fat [1].

Even more interesting is a study conducted with people who had some form of insulin resistance.

In this trial, scientists found that monounsaturated fat can also help prevent fat accumulation around the upper body [2].

And when you consider that about 85% of avocado oil is mono and polyunsaturated fat, you get the bigger picture of how helpful it can be for weight loss [3].

How Does Avocado Oil Help With Weight Loss?

Based on scientific research, avocado helps with weight loss by influencing your metabolism and appetite [4].

The studies that have been conducted so far have found a direct correlation with avocado oil going as far as even preventing metabolic syndrome, which could lead to serious weight management issues. 

And because the poly and monounsaturated fats are slowly digested, they tend to keep your stomach full for longer.

As a result, it should help you avoid snacking too much in between meals.

Other Health Benefits

Avocado with oil

Another major health benefit of avocado oil is that it's rich in antioxidants, especially lutein, which has been linked to eye health [5].

There’s also a lot of vitamin A and E in avocado oil, which have been directly linked to improved skin health [6].

You could even use avocado oil as a topical oil and apply it directly to your skin.

And for anyone concerned about heart health issues, avocado oil can also help with reducing your bad cholesterol levels [7]. This can significantly reduce your risks of heart disease and plaque build-up in arteries.

“Avocado oil mainly contains heart-healthy fats. These fats are monounsaturated, polyunsaturated and significantly less saturated fat. Therefore, avocado oil and olive oil are nutritional options to maintain cardiovascular health.”

- Hiral Patel(B.HSc),

3 Easy Ways To Add It To Your Diet

Different containers of oil

Here are three simple ways to use avocado oil.

1. Replace Vegetable Oils For Cooking

Instead of using olive, sunflower, or other vegetable oils, try frying your food in avocado oil. It has a much higher smoke point than most other oils, which also means it’s less likely to end up producing harmful substances [8].

2. Add It As A Dressing

Avocado oil has a slightly nutty flavor to it that can work extremely well as a dressing on salads. Simply mix it with some seeds and balsamic vinegar, and you can transform even the most boring bowl of leafy greens.

3. Create Homemade Marinades

Avocado oil will also work exceptionally well as the base for a marinade for fish, chicken, and pork. Add some of your favorite fresh herbs and chilies and generously rub them into the meat. And because of the high smoke point, this will work great for your next BBQ.

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Is It Healthy To Drink Avocado Oil?

Yes, it’s healthy to drink avocado oil, but you should probably keep it to a few teaspoons at a time. A sudden large volume of oil in your stomach can make you feel a bit nauseated.

Is Olive Or Avocado Oil Better For Weight Loss?

Avocado oil is better for weight loss than olive oil. Scientific studies and clinical trials have compared the two and found that there is a significantly higher impact on belly fat with a test group that increased avocado oil intake.

Make Simple Diet Adjustment To Boost Your Fat Metabolism

Adding more avocado oil to your daily meal plans is incredibly easy. Even just a few teaspoons in your salad bowl or with your pan-fried fish can have a significant impact on your metabolism.

And I would also advise you to start taking one of the next natural fat burner supplements because then you’ll quickly notice that your metabolism becomes more efficient at reducing belly fat.

This is a great combination to use if you’ve hit a weight loss plateau or if you’re trying to speed up a cutting phase to get back into the next bulking routine.


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