The Best Lunch for Weight Loss

Every so often, new research comes along that's so awesome, we can't believe the findings are actually true. The latest: Eating half an avocado at lunch could help you feel full until dinnertime, according to a study published recently in Nutrition Journal.

Now—full disclosure—the study was funded by the Hass Avocado Board. That said, the findings are still in line with previous pro-avocado research. For this study, the researchers gave 26 overweight adults a standard breakfast and then one of three lunches: one without avocado, one identical to the first option with about half an avocado added to it, and a smaller version of the first lunch with about half an avocado incorporated into it. Researchers tracked participants' hunger levels for three hours after the lunch and fed them a buffet dinner two hours after that.


What happened? Lunchtime avocado eaters weren't as hungry throughout the afternoon. Those who had some of the green stuff at lunch were 26 percent more satisfied and had a 40 percent decreased desire to eat three hours after the meal when compared with those who hadn't had the fruit at all. And five hours later (i.e., right before dinner), the avocado eaters reported that they were 23 percent more satisfied and had a 28 percent decreased desire to eat than the control group.
Interestingly, though, all three groups ate roughly the same amount at dinner—meaning that decreased hunger levels didn't translate to fewer calories consumed during the meal. That could be due to the fact that five hours is too long for any of the effects of a lunchtime meal to still be at play, say the researchers. Plus, since research shows that having higher quantities—and a greater selection—of food available can cause you to overeat, the participants likely consumed more at the buffet than they would have under normal circumstances.

Still, eating half of an avocado at lunch could help you feel full enough throughout the afternoon to curb your vending machine snack cravings. That, combined with the fact that avocados are filled with good-for-you nutrients like fiber, potassium, and healthy fats, make it a smart addition to your midday meal if you're trying to eat better.

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