Best Avocado Diet For Weight Loss – Lose 3 Kilos In 3 Days

by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition

If you are an avocado lover, then your weight loss mission just got easier! The delicious avocados can help you lose weight. This lush green buttery Mexican fruit contains 322 calories and a total of 29 g healthy fat, 13.5 g dietary fiber, and rich in vitamins A, E, K, and C, calcium, and iron (1). Research has proved that it is the fat content of avocados, which makes it a unique fruit that helps to treat obesity, cardiovascular diseases, skin and hair problems, arthritis, cancer, etc (2). So, if you are looking for a diet that keeps you full and satiated, avocado diet is hands down the best. That’s because avocado can help lower cholesterol, reduce inflammation, improve digestion, protect cell integrity, and flush out toxins. Read on to find out how to lose fat with avocado diet.

How Avocado Aids Weight Loss?

Image: Shutterstock

Reduces Cholesterol & Triglycerides

Interestingly, avocados help reduce bad cholesterol (LDL cholesterol) and plasma triglycerides. LDL cholesterol can get deposited on the arterial walls and lead to stroke and heart attack. Abnormally high levels of plasma triglycerides can lead to atherosclerosis, may steer your body towards developing insulin resistance and diabetes (3). Avocados are rich in monounsaturated fatty acids (MUFA) and help to lower serum LDL cholesterol. A study published in the Journal of Clinical Lipidology confirms that consumption of avocado can help reduce LDL cholesterol and serum triglycerides and improves good cholesterol (HDL cholesterol) levels in the blood (4).

Increases Satiety

Avocados can help increase satiety and reduce appetite. In a study conducted by Loma Linda University, USA, the participants were divided into three groups, avocado-free, avocado inclusive, and avocado added. The blood glucose, insulin levels, and appetite was measured before and at specific intervals. The participants in the avocado inclusive group reported an increased satisfaction by 23% and a reduced appetite by 28%. And the participants in the avocado added group reported a greater satisfaction by 26% and a reduced appetite by 40% (5). So, by adding avocado to your diet, you will not feel hungry frequently because of satiation. This will ultimately prevent consumption of foods high in sugar and salt.

Reduces Metabolic Syndrome Risk

According to Mayo Clinic, a large waist circumference is a clear sign that you may suffer from metabolic syndrome. It is a name given to a group of health conditions such as heart disease, stroke, and diabetes. Metabolic syndrome is directly linked to leading a sedentary lifestyle and weight gain. The MUFA and dietary fiber rich Hass avocados can increase the intake of vegetable, fruit, healthy fats, and dietary fiber that will invariably increase your nutrition quality, reduce your waist circumference, limits consumption of sugary foods, and reduce the risk of metabolic syndrome (6).

Reduces Oxidative Stress

Avocados can also contribute to reducing the oxidative stress in the body. Oxidative stress occurs when the levels of harmful reactive oxygen species (ROS) rise due to normal cell functions, environmental stress, bad food habits, mental stress, disease, and UV exposure. The antioxidants and oleic acid present in avocados help reduce the oxidative stress and prevent DNA damage, reduces the risk of heart diseases, renal failure, inflammation-related obesity, and protects the proteins and lipids in your body from being altered by the reactive oxygen species. Avocado oil, seeds, and peel have also been found to have antioxidant properties that help maintain proper metabolism and cell function (7) (8) (9) (10).

So it is clear that avocado flesh, peel, and seed are all nutrient-rich and can help reduce weight. Now, let me give you a 3-day avocado diet plan that involves eating one avocado per day along with other weight loss promoting foods. This diet plan will also help you detox and rejuvenate your cells and will assist them in proper functioning. Here’s your 3-day routine.

 3 Day Avocado Diet Plan

Image: Shutterstock

Day 1 

MealsWhat To Eat
Early Morning (6:30 – 7:30 a.m)1 cup fenugreek soaked water
Breakfast (8:15:8:45 a.m)1 medium bowl quinoa salad with ½ an avocado
Mid-Morning Snack (10:30 a.m)1 cup green tea
Lunch (12:30 – 1:30 p.m)Lettuce tuna wrap with avocado, tomato, cucumber, jalapenos, purple cabbage, and lime juice + 1 cup buttermilk
Evening Snack (4:00 p.m)1 cup black coffee + 1 saltine cracker
Dinner (7:00 p.m)Sauteed veggies with a small piece of chicken breast or a medium bowl of boiled lentils


  • Fenugreek – Fennel seeds
  • Quinoa – Broken wheat
  • Green tea – White tea or oolong tea
  • Lettuce – Kale
  • Tuna – Salmon
  • Tomato – Bell pepper
  • Cucumber – Zucchini
  • Jalapenos – Olives
  • Purple cabbage – Chinese cabbage
  • Lime juice – Orange juice
  • Black coffee – Green tea, white tea, or oolong tea
  • Saltine cracker – Multigrain biscuits
  • Sauteed veggies – Grilled veggies
  • Chicken – Mushroom/tofu
  • Boiled lentils – Boiled kidney beans

Now, though you will eat healthy and fat burning foods, you also need to utilize the stored fat to lose the extra flab. So, you have to workout along with eating well. Here’s your exercise routine on Day 1.

Exercises For Day 1 

  • Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Side lunges – 1 sets of 10 reps
  • Jumping jacks – 2 sets of 20 reps
  • Spot jogging – 5-10 minutes
  • Squat – 1 set of 10 reps
  • Lunges – 2 sets of 10 reps
  • Crunches – 2 sets of 10 reps
  • Side crunches – 2 sets of 10 reps
  • Mountain climbers – 2 sets of 10 reps
  • Push ups – 2 sets of 5 reps
  • Tricep dips – 2 sets of 5 reps
  • Sit-Ups – 1 set of 10 reps
  • Russian dance – 2 sets of 10 reps
  • Stretch

How You Will Feel After Day 1

If you are a binge eater, you may feel agitated on the first day by the restricted food choices and portions. But if you can adhere to the first day of the avocado diet, you will be able to stick to the diet plan till and beyond the third day. Drink water whenever you feel the urge to snack on junk food. By the end of a successful day 1, you will feel great about yourself and look forward to losing weight and looking your best. For that, you need to follow the Day 2 diet plan.

Day 2 

MealsWhat To Eat
Early Morning (6:30 – 7:30 a.m)1 cup water with 1 teaspoon apple cider vinegar
Breakfast (8:15:8:45 a.m)2 scrambled eggs + 5 slices of avocado + ½ an apple + 2 almonds
Mid-Morning Snack (10:30 a.m)1 cup green tea
Lunch (12:30 – 1:30 p.m)Chickpea and avocado salad + 1 cup coconut water
Evening Snack (4:00 p.m)1 cup black coffee + ½ cup popcorn
Dinner (7:00 p.m)Avocado salmon with lemon butter + veggies + 1 cup warm low-fat milk

If you are a picky eater, you can choose from the list of substitutes given below.


  • Apple cider vinegar – ½ a juice of lime
  • Eggs – Sauteed button mushrooms
  • Apple – Pear
  • Almonds – Walnuts
  • Green tea – Black coffee or white tea
  • Chickpea – Lima beans
  • Coconut water – Watermelon juice
  • Black coffee – Herbal tea
  • Popcorn – 10 in-shell pistachios
  • Salmon – Mackerel

On Day 2 too, you have to workout so that your body can mobilize the fat and help you lose weight. Here’s what you should do.

Exercises For Day 2

  • Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Calf raise – 2 sets of 15 reps
  • High jumps – 2 sets of 20 reps
  • Squat – 1 set of 10 reps
  • Lunges – 2 sets of 10 reps
  • Scissor kicks – 2 sets of 10 reps
  • Horizontal kicks – 2 sets of 10 reps
  • Alternate kicks – 2 sets of 10 reps
  • Crunches – 2 sets of 10 reps
  • Side crunches – 2 sets of 10 reps
  • Push ups – 2 sets of 5 reps
  • Tricep dips – 2 sets of 5 reps
  • Sit Ups – 1 set of 10 reps
  • Russian dance – 2 sets of 10 reps
  • Plank – 20 second hold
  • Stretch

 How Will You Feel By The End Of Day 2

By the end of day 2, you will feel energetic, and your food cravings will reduce. You will start to feel active and turn more productive. The positive changes will motivate you to move on to the 3rd day of the avocado diet.

Day 3 

MealsWhat To Eat
Early Morning (6:30 – 7:30 a.m)2 tablespoons fenugreek seeds soaked in 1 cup water
Breakfast (8:15:8:45 a.m)2 avocado and wheat flour pancakes
Mid-Morning Snack (10:30 a.m)1 cup freshly pressed papaya juice
Lunch (12:30 – 1:30 p.m)Turkey and avocado salad + 1 cup coconut water
Evening Snack (4:00 p.m)1 cup green tea + 1 saltine cracker
Dinner (7:00 p.m)Avocado stuffed chicken breast with blanched spinach, asparagus, and carrots + 1 small scoop low-fat vanilla ice cream


  • Fenugreek seeds – Fennel seeds
  • Wheat flour – Multigrain flour
  • Papaya juice – Watermelon juice
  • Turkey – Tofu
  • Coconut water – ½ cup low-fat yogurt
  • Green tea – Black coffee or oolong tea
  • Saltine cracker – 1 multigrain biscuit
  • Chicken – Turkey
  • Spinach – Kale
  • Asparagus – Zucchini
  • Carrot – Bell pepper
  • Low-fat vanilla ice cream – sour cream and fruits

Day 3 is no exception, and hence you have to workout on this day too. Here’s what you should do.

Exercises For Day 3

  • Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Spot jogging – 7-10 minutes
  • Explosive lunges – 2 sets of 10 reps
  • Jumping jacks – 2 sets of 20 reps
  • Sit ups – 2 sets of 10 reps
  • Explosive squats – 2 sets of 10 reps
  • Kickbacks – 2 sets of 5 reps
  • Bicep curls – 2 sets of 10 reps
  • Tricep extension – 2 sets of 10 reps
  • Pull ups – 2 sets of 5 reps
  • Side plank – 10-second hold
  • Forward plank – 20-second hold
  • Scissor kicks – 2 sets of 10 reps
  • Mountain climbers – 2 sets of 10 reps
  • Stretch
  • Meditation

How Will You Feel By The End Of Day 3

 By the end of Day 3, you would have lost a lot of water weight which will make you appear slimmer. You will feel more active and light. But the real struggle is after you complete Day 3 of the avocado diet. If you think that you have lost enough weight and go back to your sedentary lifestyle, you will gain the weight back in no time. Therefore, this is what you should do after completing the avocado diet.

Avocado Diet – Beyond Day 3

 After Day 3, you should follow this routine to burn fat, build lean muscle, and improve your overall wellbeing.

 Foods To Eat

Image: Shutterstock

  • Vegetables – Spinach, broccoli, kale, Chinese cabbage, bok choy, spring onions, cabbage, french beans, carrot, beetroot, drumsticks, tomato, cauliflower, onion, sweet potato, collard greens, bottle gourd, bitter gourd, eggplant, squash, etc.
  • Fruits – Avocado, watermelon, apple, pear, peach, plum, orange, lime, lemon, etc.
  • Protein – Chicken breast, ground turkey, eggs, lean cuts of beef, salmon, mackerel, tuna, haddock, mushroom, tofu, soy chunks, beans, lentils, bone broth, etc.
  • Nuts & Seeds – Chia seeds, flaxseeds, pumpkin seeds, almonds, walnuts, pistachios, macadamia nuts etc.
  • Fats & Oils – Olive oil, rice bran oil, ghee (clarified butter), peanut butter, sunflower seed butter, flaxseed butter etc.
  • Herbs & Spices – Turmeric, coriander powder, cumin, cayenne pepper, black pepper, rosemary, thyme, cilantro, dill, fennel, star anise, mace, nutmeg, clove, cardamom, cinnamon, etc.
  • Grains – Brown rice, wheat, broken wheat, sorghum, etc.
  • Dairy – Low-fat milk, low-fat yogurt, sour cream, buttermilk, and cheddar cheese.
  • Beverages – Coconut water, water, freshly pressed fruit and vegetable juice, etc.

 Foods To Avoid

Image: Shutterstock

  • Vegetable – Potato
  • Fruits – Mango and grapes
  • Protein – Red meat
  • Nuts & Seeds – Cashew
  • Fats & Oils – Butter, margarine, lard, vegetable oil, hemp seed oil, and canola oil.
  • Grains – White rice
  • Dairy – Full-fat milk, full-fat cream, full-fat yogurt, and cream cheese.
  • Beverages – Aerated and artificially sweetened drinks, packaged fruit and vegetable juice, energy drinks, and alcohol.

If you are new to cooking by yourself, I can share a few easy avocado recipes that are delicious and nutritious. Take a look.

Avocado Recipes

 Avocado Wheat Flour Pancakes

Image: Shutterstock


  • ½ cup medium cubes of avocado
  • 1 cup wheat flour
  • 3 tablespoon milk
  • 2 tablespoon oats bran
  • 2 tablespoon finely chopped red bell peppers
  • 2 tablespoon finely chopped carrots
  • 1 teaspoon chili flakes
  • 1 tablespoon cilantro
  • 3 tablespoon olive oil
  • Salt to taste

 How To Prepare

  1. Mash the avocado in a bowl.
  2. Add wheat flour, milk, oats bran, chopped carrot and bell pepper, chili flakes, cilantro, salt, and teaspoon olive oil. Mix well and makethe batter into a thick consistency.
  3. Heat olive oil in a pan or you can use cooking spray.
  4. Add a dollop of the avocado batter and cook it for 2 minutes each side.
  5. Enjoy the savory and nutritious avocado pancakes for breakfast.

Avocado Shrimp Salad

Image: Shutterstock


  • 10 medium sized shrimps
  • ½ cup medium sized cubed avocados
  • 3 tablespoon chopped chives
  • ¼ cup julienned yellow bell peppers
  • ½ cup roughly chopped kale
  • ¼ cup finely chopped celery
  • 2 teaspoon minced garlic
  • 2 tablespoons olive oil
  • 2 tablespoon lime juice
  • Handful of cilantro
  • Salt to taste
  • ½ teaspoon black pepper

How To Prepare

  1. Heat a skillet and add 1 tablespoon olive oil.
  2. Throw in the shrimps and cook for 2-3 minutes.In a bowl mix olive oil, lime juice, salt and pepper and keep aside.
  3. In another bowl, toss the cooked shrimps, avocados, garlic, kale, celery, bell peppers, salt, and pepper.
  4. Drizzle the olive oil dressing on top and mix well.
  5. Top it with chopped chives.

Avocado Spinach & Orange Smoothie

Image: Shutterstock


  • ½ an avocado
  • ½ cup baby spinach
  • 1 orange
  • ½ an inch chopped ginger
  • ¼ teaspoon cayenne pepper
  • Pinch of pink Himalayan salt

How To Prepare

  1. Toss the avocado, spinach, orange, and ginger into a blender and give it a spin.
  2. Pour the creamy smoothie into a glass and add cayenne pepper and pink Himalayan salt.
  3. Stir well before drinking.

So, you see you can use avocado to create food magic within minutes. Now, a lot of women are obese not because they do not eat well or are not active. It’s due to their lifestyle. So, here are few pointers to change your lifestyle and shed the fat quickly and permanently.

Lifestyle Changes To Make

Image: Shutterstock

  • Drink 3-4 liters of water every day. If you workout, drink 5-6 liters of water every day. Water will help maintain homeostasis, flush out toxins, help maintain cell turgidity, and improve cell function.
  • Have your meals at the right time. Do not wait until you feel too hungry, eating every 2-3 hours is the key to losing weight and maintaining it. If you eat when you are starving, you will tend to eat more and mindlessly.
  • Go for a walk every day. Walking will not only improve your fitness but also help sort your thoughts and calm your overworked brain.
  • Choose your food mindfully. When you buy your grocery, think of it as an investment for better health. Avoid buying junk food or foods that are high in sugar, salt, artificial flavors, etc. Always buy veggies, fruits, lean meat, nuts, etc. that will reduce the amount of toxin in your body.
  • Drink alcohol but in moderation. And the best way to do that is to drink in a pub and not at home. Toss out all the alcohol bottles from your home now! Once you break the habit, believe me, your stamina to workout will go up and that will lead to an increased productivity at work or school.
  • Sleep early and wake up early. And of course, get at least 7 hours of sleep every night. Not sleeping enough is one of the leading causes of weight gain. Your body and brain need to rest to function properly. Moreover, if you wake up early, you will have time to workout and also prepare your breakfast before you head out.
  • Cook at home or choose a restaurant that uses organic ingredients and uses less or no artificial coloring and flavoring agents.
  • Make your loved ones understand why you need to change your lifestyle so you get their full support. Don’t get thrown off the track.
  • Build your social support by making new friends at the gym or a sports club. They will keep you motivated to stay fit and stay on track.
  • Avoid staying awake till late at night, no matter how interesting the next episode of Game of Thrones might seem. Because when you are awake and watching a series, you will tend to snack, which will ultimately lead to weight gain.

So, take these tips and follow the 3-day avocado diet plan to kick start your weight loss. It will not only transform you physically but also mentally. You will love your body and yourself. Go ahead and change your life. Start today!

Was this article helpful?
The following two tabs change content below.

Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Specialist in Fitness & Nutrition. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. This prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.