Avocado Toast is a light breakfast or filling snack that contains plenty of fiber and protein. Although it is not completely low in calories, a significant number of the calories come fromhealthy fatsthat keep us full for longer. The feeling of satiety prevents cravings and can support you on the way to your dream figure.
Losing weight and feeling full
Losing weight is a challenge for everyone. Always feeling hungry is frustrating and makes it harder to stick to a healthy eating plan.
According to a review of food and satiety studies published in September 2016 in the journal “Advances in Nutrition,” eating whole foods helps you feel full and satisfied. The whole food diet contains an abundance of fiber, protein or whole grain foods. This feeling of satiety is important in order to avoid food cravings andFighting obesity.
Avocados help you lose weight
Avocados are rich in fiber and fats. About 15 percent of fats are saturated fats, but the majority are heart-healthy, monounsaturated fats and help the bodyfat-soluble vitamins such as vitamins A and Eto record. According to a March 2019 study published in the journal Nutrients, both fat and fiber in avocados contribute to satiety. This means you feel full for a longer period of time after a meal and also eat less overall.
Avocados contain more protein than many other fruits and vegetables, which when combined with other protein-rich foods helps increase overall protein intake. Avocados are also a good source of potassium andMagnesium, which is important for muscle functionare.
An avocado of the “Hass” variety, for example, weighs an average of 136 grams and contains:
218 calories
2.7 grams of protein
21 grams of fat including 2.9 g of saturated fat; 13.3 g monounsaturated fats and 2.5 g polyunsaturated fats
11.6 grams of carbohydrates
9.1 grams of fiber
0 milligrams of cholesterol
Whole grain bread for healthy avocado toast
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 study from the year2012, published in the Journal of Nutrition, women who ate whole grains lost more weight and fat mass while dieting than women who ate refined wheat products.
A medium-sized slice (about 36 grams) of whole grain bread made from whole 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
This is how many calories there are in avocado toast
Avocados and whole grain bread are nutrient-dense foods that help stave off hunger. An avocado toast made from 100% whole wheat bread with half an avocado has about 200 calories, 11 grams of fat and 6 grams of protein.
Because avocados contain a lot of calories, it's important to pay attention to portion size if you want to lose weight. By the way, it's easier to control portion sizes if avocados are sliced and not pureed.
Avocado Toast mit Her
An avocado toast with a large boiled or poached egg doubles the protein but also brings the total calories to 271 and adds nearly 5 grams of fat and 184 milligrams of cholesterol. Scrambled or fried eggs cooked in butter, margarine or oil add extra calories and fat.
Protein intake is a key factor in dieting as it helps the body maintain muscle mass while losing weight. The body burns more calories metabolizing proteins than other macronutrients. The protein in the egg also helps you feel fuller for longer.
Avocado toast with scrambled eggs
Ingredients:
1 slice of whole wheat bread
half an avocado
1 large egg
1 tablespoon milk
Olive oil spray
1 tablespoon green onions, chopped
freshly ground black pepper
Nutritional information (per serving): 260 calories, 16 g fat, 20 g carbohydrates, 12 g protein
Toast the whole wheat bread in the toaster or in a small skillet over medium heat. Mash the avocado flesh with a fork and spread it on the bread. Whisk together the egg and milk. Spray oil into a small nonstick skillet and heat over low heat. Pour the egg and milk mixture into the pan and fry, stirring with a spatula, until the egg is set. Place the scrambled eggs on the avocado toast and garnish with spring onions and pepper.
Pumpernickel avocado toast recipe with cottage cheese
Pumpernickel is a whole grain bread made from rye meal that is considered a typical German bread. Cottage cheese, on the other hand, is a great source of protein to give you the energy you need to start your day. 100 g of low-fat cottage cheese contains almost 15 grams of protein.
Ingredients:
2 medium 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 information (per serving): 292 calories, 13 g fat, 34 g carbohydrates, 13 g protein
Toast the pumpernickel bread. Divide the cottage cheese between the two slices of toast. Fan the avocado slices onto a slice of toast. Place cucumber slices on the other slice of toast. Sprinkle the black pepper over both slices of toast.
Avocado Toast Idea
Use vegetables, fruits, nuts, beans or cheese to spice up your avocado toast. Spices and fresh herbs also add lots of flavor. A splash of balsamic vinegar and crumbled feta cheese add a Mediterranean flair. Arugula and sliced tomatoes are also a light, fresh addition to avocado toast with egg. If you prefer something sweet instead of savory, you can top the toast with fresh berries and then drizzle with honey.
