Can one fruit really reshape your body?

Good morning friends,

We’ve been told for years that “fat is the enemy.”
Cut it out, get healthy. Simple.

But research suggests it’s not that simple—especially with one everyday food.

What the 2021 study found
In a randomized trial of 105 adults, everyone ate similar meals-but half added one avocado a day.

After ~90 days, researchers saw a meaningful shift in body fat distribution:

• Visceral fat (the dangerous kind around your organs) went down,
• while overall fat distribution shifted in a healthier direction—with particularly strong effects in women.

Why visceral vs subcutaneous fat matters
Visceral fat drives inflammation, insulin resistance, and cardiometabolic disease.
Subcutaneous fat (just under the skin) is metabolically safer and supports a more youthful appearance.
Shifting away from visceral storage = lower long-term health risk.

Why avocados help
Avocados are a rare combo of monounsaturated fats + fibre + micronutrients that:
• Improve insulin sensitivity and post-meal blood sugar,
• Increase satiety, reducing cravings and late-night snacking,
• Support a healthier gut microbiome, which influences fat storage and inflammation,
• Provide plant sterols and antioxidants that calm silent inflammation.

How to try this (simple protocol)
- Eat one avocado daily for 12 weeks.
- Pair with protein and colour: eggs, grilled fish or chicken, tomatoes, leafy greens, citrus.
- Swap it in for ultra-processed snacks or seed-oil-heavy sides.
- If you’re on a budget, choose ripe-but-firm fruit, buy in bulk, and refrigerate to slow ripening.

Mini menu ideas
Breakfast: Smashed avocado, soft-boiled eggs, lemon, sea salt.
Lunch: Avocado + salmon salad with olive oil and citrus.
Dinner: Taco bowl-grass-fed beef, avocado, cabbage, salsa, herbs.
Snack: Half an avocado with lime and pinch of salt.

Who should be cautious
If you have latex–fruit sensitivity, test small amounts first.
Watching calories? Replace-not add-other fats to keep balance.
Digestive upset? Start with ½ avocado and build up.

What to expect
This is not a “drop 10 lbs in 10 days” gimmick.
It’s a body-composition shift over weeks: steadier energy, fewer cravings, and a gradual move away from visceral fat -
especially noticeable in women.

When you focus on foods that work with your biology, your body quietly reshapes itself -
less of the fat that harms you, more of the tissue that protects you.

Struggling with stubborn fat, cravings, or metabolic slowdown?
Book a call with my team and let’s build a simple plan that actually fits your biology.

To your health,