Food Swaps to Lose Belly Fat – TIP 2

avocados-lose-belly-fatWant to reduce your belly fat? No need to eliminate entire food groups, all you need are some sneaky food swaps! Whilst you cannot use exercise to spot-reduce, diet can affect where you lose and gain weight. Research shows that certain foods can increase belly fat, while other foods can help decrease belly fat. Some studies even show that when people eat the same number of calories or lose the same amount of weight, certain foods can affect what you lose, with some foods helping increase the amount of belly fat lost, increase the amount body fat lost and even minimize the loss of muscle.


Swap mayo for mashed avocado on sandwiches

Swap mayo for mashed avocado on sandwiches and save yourself a ton of calories. While a typical two-tablespoon serving of mayonnaise packs in a whopping 206 calories and 24gr of fat, half a mashed avocado only has 114 calories and less than half the fat of mayonnaise.

Swap avocado for butter

A slightly more radical, but not so new, swap. European sailors en route to the New World did it. Swap avocado for butter – in baking. No, I’m not crazy, substitute puréed avocado for butter in baking and you wont know the difference. Really! In fact, you might just get better results. Switching puréed avocado will color the dough slightly green, but will not affect taste, will reduce fat and calorie content by almost 80% and actually result in baked goods that are softer and less likely to crumble than if you were to use ordinary butter. Not only does this swap reduce calories and total fat content, but it reduces the amount of unhealthy (saturated) fat, and increases the levels of healthy (unsaturated) fats, vitamins and minerals. Avocados are especially rich in folate, potassium, vitamin B, vitamin E, vitamin K and fiber, so better for your health; but as research shows also better for your belly.

Avocado is rich in mono-unsaturated fat (also known as MUFAs), which research suggests can help you fight the belly flab. A study published in the journal “Diabetes Care” showed that eating a diet rich in mono-unsaturated fat can actually help prevent weight gain in your belly area.


  • 1 cup of avocado equates to about 1 cup of butter.
  • To reduce browning (oxidation) of the puréed avocado, add a wee bit of lemon juice.
  • If you’re a little wary of using avocados for baking sweet treats, try it when baking savory treats such as muffins, pies and breads.
  • Start prudently, swapping, say, half the butter for avocado and increase and experiment from there.


Rachel C.
Research Scientist Consultant @ U-VIB
PhD, Doctor of Philosophy in Counseling
NREMT-P (National Registry of Paramedics)
– 911 Medic for over 10 years
– Search Scientist for over 7 years
– Runner for LIFE

source: Super Skinny me


Categories: Nutrition

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