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Is one whole avocado a day too much?

by (396)
Updated September 16, 2014 at 7:36 PM
Created January 10, 2012 at 3:19 PM

According to the folks at Whole 9 I should have thumb sized portion of fat with each meal but dang, I love avocados! I've taken to eating one a day as well as whatever other fat I use to cook with (usually olive or coconut oil.). I have lost about 50# since starting in April and have about 100# go. I don't exercise regularly except for walking and bike riding due to no car.

Is this too much fat? Is there such a thing? Should I adopt the "thumb" rule?

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20411 · June 06, 2013 at 7:13 PM

Congratulations on solving the obesity epidemic. I'm so relieved.

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247 · May 20, 2013 at 5:01 PM

yes, but which normal person would eat too much fat naturally (and eating naturally the way you feel is what paleo is approaching)? max two steaks and some eggs a day, there are no people eating cans of butter i hope.

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19120 · May 20, 2013 at 4:54 PM

I appreciate the anti-demonization-of-fat, but there's always "too much" of something, fat or not! Well ... maybe not too much clean air or too much sleep. ;-)

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5640 · March 05, 2013 at 1:48 AM

haha yeah. it's like 1 avocado a month on that diet. pure torture.

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1173 · October 26, 2012 at 2:34 PM

you can make great chocolate pudding with them too!

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2613 · October 26, 2012 at 12:38 PM

Continued topic derailment: Even if a term were from a misogynistic English law, what does it matter? It's not like we're using it in its original context; most people have no idea of its actual origin. That would be like telling people they shouldn't say "nuke" in reference to their microwave because of the atrocities that happened in WWII. Just silly!

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2613 · October 26, 2012 at 12:37 PM

Continued topic derailment: Even if a term were from a misogynistic English, what does it matter? It's not like we're using it in its original context; most people have no idea of its actual origin. That would be like telling people they shouldn't say "nuke" in reference to their microwave because of the atrocities that happened in WWII. Just silly!

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11478 · October 26, 2012 at 9:10 AM

It's an urban myth: http://www.straightdope.com/columns/read/2550/does-rule-of-thumb-refer-to-an-old-law-permitting-wife-beating But even if it wasn't, using it doesn't mean you endorse wife beating. Reminds me of the old "nitty gritty" meme. Don't let this super-PC crap invade your mind.

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17013 · September 09, 2012 at 12:09 PM

He can always balance out the potassium with some salt, no?

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455 · September 09, 2012 at 7:59 AM

I ate two today. In one meal. I feel fine :)

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303 · August 17, 2012 at 10:23 AM

I agree with Molly, I was just thumbing through my Whole30 book yesterday and recall 1/2 to a whole avocado as well!

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0 · August 16, 2012 at 1:37 PM

two more great options: avocado, fresh maguro, wheat-free tamari, wasabi and a little lemon juice. or add the avocado to the scrambled egg....

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609 · August 16, 2012 at 10:31 AM

Exactly what I do! Lettuce, tomato, cucumber, avocado, and sardines in olive oil (not drained) It would give any dietitian the cringes if they saw the salad, a big oily fatty mess. Yet I love it and have it every lunch with salt.

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609 · August 16, 2012 at 10:28 AM

Lol I can't bear baked avocado

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609 · August 16, 2012 at 10:27 AM

Yeah avocados aren't cheap in Israel either, 20 shekels is alot for one avocado, and same here, they are never ripe and can be off tasting, I've had some that tasted bitter, could barely choke it down, but due to the prices, best not to let it go waste, had to cover the taste with an adbundace of salt and spices

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671 · August 16, 2012 at 7:33 AM

Aili: Where did you come across that in your research? Because I found it in Boondock Saints. Otherwise I've got this: The exact origin of the phrase is uncertain. The earliest citation comes from J. Durham’s Heaven upon Earth, 1685, ii. 217: "Many profest Christians are like to foolish builders, who build by guess, and by rule of thumb...It is often claimed incorrectly that the term's etymological origin lies in a law that limited the maximum thickness of a stick with which it was permissible for a man to beat his wife.[6][7][2]" http://en.wikipedia.org/wiki/Rule_of_thumb - Off topic now!

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396 · January 14, 2012 at 8:13 PM

Tuna? I can't stomach sardines.

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396 · January 12, 2012 at 7:37 PM

I'm moving to San Diego this summer and am really looking forward to tn avocado abundance.

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823 · January 11, 2012 at 8:14 AM

I made the most amazing thing the other day. I fried up my eggs, and had mashed the avocado in a bowl with wheat-free tamari and some wasabi. Added the eggs. Holy cow that was good.

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554 · January 10, 2012 at 11:23 PM

Okay - I know what is for breakfast tomorrow...

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4936 · January 10, 2012 at 8:05 PM

Or mackerall, or salmon!

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4936 · January 10, 2012 at 8:03 PM

You are making me so envious! Here in the UK they just don't grow (or I haven't seen any that do...) And they cost a lot, and they are so rarely ripe. I buy them, nurture them until they get softer - and so often, they are "off"

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2485 · January 10, 2012 at 6:58 PM

In season, they're $0.50 each at my local farmer's market. Not exactly a budget buster. (Off season imported from Chile, yeah, those suckers are pricey.)

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7660 · January 10, 2012 at 6:41 PM

Ditto, Jules K. Rule of thumb is TOTALLY different from Whole9's thumb rule of fat.

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20411 · January 10, 2012 at 6:29 PM

Check out the website 30avocados-a-day for more info. Oh well, it's only 18 avocados after all... http://www.youtube.com/watch?v=-VxtUkhOsdQ&feature=player_embedded

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9812 · January 10, 2012 at 6:02 PM

Aili, I think that's just the origin of the phrase "rule of thumb;" it's unrelated to Whole9's recommendation to use a thumb-sized portion of fat. ;)

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9812 · January 10, 2012 at 5:58 PM

Agreed on both counts! There's far more good about avos than bad.

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78417 · January 10, 2012 at 5:38 PM

Then eat them with sardines!

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18397 · January 10, 2012 at 5:34 PM

yes. we have 3 mature avo trees in our backyard fruit tree orchard. we just harvested 7 the other day and it looks like there are a couple dozen more to pick. weird that they are blooming in January but we'll take it. they are so delicious.

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1448 · January 10, 2012 at 5:13 PM

I have an avocado tree in the back yard and enjoy them every day when they are in season. There are also 2 trees near me that explode with avocados in the late summer. If you love them that much plant a tree or make friends with someone who has a tree they will probably be itching to give them away.

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396 · January 10, 2012 at 5:04 PM

well thanks for that. :) *the more you know*

D687712302e0103ea52615eefc94d102
396 · January 10, 2012 at 5:01 PM

I must have misunderstood. Thanks for clarifying!

D687712302e0103ea52615eefc94d102
396 · January 10, 2012 at 5:01 PM

this is something good to think about.

D687712302e0103ea52615eefc94d102
396 · January 10, 2012 at 5:00 PM

mouth.is.watering

D687712302e0103ea52615eefc94d102
396 · January 10, 2012 at 4:59 PM

Aye... thank you!

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549 · January 10, 2012 at 3:44 PM

My understanding is that avocado has about 70% MUFA, and only a small amount of PUFA.

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41312 · January 10, 2012 at 3:42 PM

Agreed, they were on sale last week in the market and I've been enjoying one per day with my meals. Not on sale, I might get them only when my inner impulse shopper gets the best of me.

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41312 · January 10, 2012 at 3:41 PM

It's raw PUFAs (well, I assume most folks consume avocados raw), so I don't think it's that bad. Compared to say, refined corn oil. Plus all the other nutrients, anti-oxidant phytonutrients in particular, keep the PUFAs nice and fresh.

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549 · January 10, 2012 at 3:40 PM

Hi Julie..This is a total aside but avoid the 'thumb' rule. It derived from an old English rule (law?) that said a man could not beat his wife with a stick larger than the circumference of his thumb. Most people don't know this but I came across it years ago in my social justice teaching. Warm regards...

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Af1d286f0fd5c3949f59b4edf4d892f5
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18397 · January 10, 2012 at 3:31 PM

an avocado a day is fine. consider yourself fortunate that you can afford it.

7278560e76901ded4081022b54c6e165
609 · August 16, 2012 at 10:27 AM

Yeah avocados aren't cheap in Israel either, 20 shekels is alot for one avocado, and same here, they are never ripe and can be off tasting, I've had some that tasted bitter, could barely choke it down, but due to the prices, best not to let it go waste, had to cover the taste with an adbundace of salt and spices

D687712302e0103ea52615eefc94d102
396 · January 12, 2012 at 7:37 PM

I'm moving to San Diego this summer and am really looking forward to tn avocado abundance.

4e184df9c1ed38f61febc5d6cf031921
4936 · January 10, 2012 at 8:03 PM

You are making me so envious! Here in the UK they just don't grow (or I haven't seen any that do...) And they cost a lot, and they are so rarely ripe. I buy them, nurture them until they get softer - and so often, they are "off"

35ba1f50dad25c85ac1aa2599fe5c5cb
2485 · January 10, 2012 at 6:58 PM

In season, they're $0.50 each at my local farmer's market. Not exactly a budget buster. (Off season imported from Chile, yeah, those suckers are pricey.)

Af1d286f0fd5c3949f59b4edf4d892f5
18397 · January 10, 2012 at 5:34 PM

yes. we have 3 mature avo trees in our backyard fruit tree orchard. we just harvested 7 the other day and it looks like there are a couple dozen more to pick. weird that they are blooming in January but we'll take it. they are so delicious.

Fc64db6a555559762432d503a1dbad19
1448 · January 10, 2012 at 5:13 PM

I have an avocado tree in the back yard and enjoy them every day when they are in season. There are also 2 trees near me that explode with avocados in the late summer. If you love them that much plant a tree or make friends with someone who has a tree they will probably be itching to give them away.

32f5749fa6cf7adbeb0b0b031ba82b46
41312 · January 10, 2012 at 3:42 PM

Agreed, they were on sale last week in the market and I've been enjoying one per day with my meals. Not on sale, I might get them only when my inner impulse shopper gets the best of me.

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21400 · January 10, 2012 at 4:42 PM

I love my avocados. When they are on sale I eat probably 2 a day, mostly because they are portable and require nothing extra to be delicious, besides patience (to avoid under/overripe avocados). I put them on everything, but tend to love a breakfast salad of avocados, lime juice, bacon, and hardboiled eggs on spinach.

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609 · August 16, 2012 at 10:28 AM

Lol I can't bear baked avocado

B33f7c04c09d8bbbf181dd8aca04f373
554 · January 10, 2012 at 11:23 PM

Okay - I know what is for breakfast tomorrow...

D687712302e0103ea52615eefc94d102
396 · January 10, 2012 at 5:00 PM

mouth.is.watering

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350 · January 10, 2012 at 4:11 PM

Avocados are so nutritious and high in potassium and and vitamin K that I would say it's a good thing to eat every day. Stressing about the fat content of the avocado should be something you do after every other aspect of your diet is PERFECT. And especially if you enjoy them so much you shouldn't worry. :)

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964 · January 10, 2012 at 3:37 PM

I don't have my book handy, but I'm pretty sure the Whole 30 serving size for avocado is 1/2 to 1 whole avocado. The thumb rule is more for oils, which are denser fats. Eat up!

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303 · August 17, 2012 at 10:23 AM

I agree with Molly, I was just thumbing through my Whole30 book yesterday and recall 1/2 to a whole avocado as well!

D687712302e0103ea52615eefc94d102
396 · January 10, 2012 at 5:01 PM

I must have misunderstood. Thanks for clarifying!

D687712302e0103ea52615eefc94d102
396 · January 10, 2012 at 4:59 PM

Aye... thank you!

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9812 · January 10, 2012 at 3:25 PM

Some may balk at the PUFA content, but I say if you love them, keep doing what you're doing, and start tweaking when you hit a plateau later on.

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9812 · January 10, 2012 at 5:58 PM

Agreed on both counts! There's far more good about avos than bad.

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549 · January 10, 2012 at 3:44 PM

My understanding is that avocado has about 70% MUFA, and only a small amount of PUFA.

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41312 · January 10, 2012 at 3:41 PM

It's raw PUFAs (well, I assume most folks consume avocados raw), so I don't think it's that bad. Compared to say, refined corn oil. Plus all the other nutrients, anti-oxidant phytonutrients in particular, keep the PUFAs nice and fresh.

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370 · August 16, 2012 at 1:21 PM

Go crazy on the avo's, they are literally a superfood, one of the most nutricious foods out there, and one of the best sources of healthy fats. I buy a few every time I go shopping. Plus they are incredibly versitile, just go to any Paleo cooking blog (PaleOMG, Fastpaleo, etc.) and type "avocado' in the search bar and see the neverending list of recipes that come up. If it were socially acceptable to marry an avocado, I would do so.

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3125 · January 10, 2012 at 6:18 PM

one a day seems about right to me. i find no evidence that avocado oil is a toxin. must be advice from the low fat diet crowd that gave america all the fatties in the last 40 years. i dont mean to disrespect the fatties as i am still obese myself. it just seems to me that we have used thier logic for 40 years and gotten so unhealthy that to continue to do so is like being stuck on stupid.

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20 · September 09, 2012 at 5:08 AM

I eat an avocado a day. So delicious. It's brought my cholesterol down and fills me up easily. I'll usually have a whole avocado for either breakfast or lunch.

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289 · August 16, 2012 at 1:47 PM

Ive lost 95lbs since January and i eat one per day.

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20 · January 30, 2012 at 4:35 PM

I have been eating an avocado everyday (sometimes 2!) and my nails, hair and skin have shown a remarkable difference. Now my weight is another thing but my blubber is not because of acocado it is from everything else I eat! I have lost 5 ounds in the past 3 weeks and maybe they do fill me up better than some of my old breakfast choices. Oh and I sprinkle some oregano on them (anti oxins) and it is wonderful!

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11254 · January 10, 2012 at 7:10 PM

Well, it is fine, unless that weird sugar in it messes with your blood sugar:

Avocado raises blood sugar

Mannoheptulose

I did stop eating them as much once I read that, but your mileage may vary. If you seem to get hungry quicker after eating them, drop them; if not, enjoy!

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78417 · January 10, 2012 at 3:41 PM

I don't think one a day is a problem but in case you have just become habituated...try going a few days without and see if you miss them from habit or is it a craving as in your body wants some nutrients to be found in avocado.

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396 · January 10, 2012 at 5:01 PM

this is something good to think about.

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8979 · January 10, 2012 at 3:25 PM

If you are still doing well on your plan, I say keep doing what you are doing. I have about 1/2 an avocado a day when they are in season and they are wonderful. I'm not sure if it is because of the fat or other nutrition, but when I don't have anyway, my body really misses them.

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10 · June 06, 2013 at 6:19 PM

Since avacados here are about 5 for 50 cents I eat them nearly everyday, often 4 a day. People are so scared to get fat that they won't accept that fat doesn't make you fat. I was fat growing up, then started experimenting with my diet, reading a lot of science about it, avoiding shitty foods for me, and eating the ones that made me healthy. I think 4 avacados is pretty excessive for any food, but they are pretty good for your heart and health. And a massive bowl of guacamole with yuca chips and carrot sticks...see ya later!

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10 · May 30, 2013 at 8:03 AM

*One whole avocado has more than the daily amount of fat that should be consumed. I have heard it has been more beneficial to have half of an avocado a day. Share with a friend...this will help if you are dieting. This is only my opinion though.

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10 · March 04, 2013 at 11:36 PM

The reason the western world is so overweight now is largely because of the big fat scare back in the 80s. it was false. we went low fat diets - which meant high sugar because no one was willing to give up taste. Sugar turns into fat in the body, sugar is the culprit, not healthy, raw fats (interesting to also note that sugar is what actually causes high cholesterol... high levels of sugar in the blood trigger an insulin release - insulin in the blood triggers cells to start manufacturing their OWN cholesterol INSTEAD of taking it from the blood, if you're constantly eating sugar this occurs over and over and then cholesterol builds up in the blood) healthy fats bring choleserol down - there is a lot of misinformation out there. Most of us are so deficient in Omega 3 and/or Omega 6 that we could take two tablespoons of an oil such as Udo's 3.6.9 for 6 months before our deficiency would finally be on it's way to satisfied. so PLEASE do not worry about an Avocado which is a real, nutritious and balanced food, eat up.
Funny enough, Avocado is part of my business name... :)

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20411 · June 06, 2013 at 7:13 PM

Congratulations on solving the obesity epidemic. I'm so relieved.

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11478 · October 26, 2012 at 9:06 AM

Instead of "too much" the words you were looking for were "not enough".

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1076 · August 17, 2012 at 9:45 AM

My Dad has a large productive tree that bears big fruit and eats one or two avocados a day.

Recently his doctor was quite concerned because he has markedly elevated potassium levels (hyperkalemia) which is normally a sign of serious kidney problems, often after injury.

If you look you'll find that avocados are pretty high in potassium and given other aspects of Dad's health and medication regime, it looks like the avocados are what have pushed him into the abnormal range. It's not clearly to me whether his elevated potassium levels are actually dangerous or merely a spurious indicator, but it's something to think about.

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17013 · September 09, 2012 at 12:09 PM

He can always balance out the potassium with some salt, no?

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230 · January 10, 2012 at 5:14 PM

Avocados do, however, have a big omega-3 to omega-6 deficit...

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609 · August 16, 2012 at 10:31 AM

Exactly what I do! Lettuce, tomato, cucumber, avocado, and sardines in olive oil (not drained) It would give any dietitian the cringes if they saw the salad, a big oily fatty mess. Yet I love it and have it every lunch with salt.

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396 · January 14, 2012 at 8:13 PM

Tuna? I can't stomach sardines.

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4936 · January 10, 2012 at 8:05 PM

Or mackerall, or salmon!

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78417 · January 10, 2012 at 5:38 PM

Then eat them with sardines!

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3150 · July 09, 2013 at 11:32 AM

I hope it's not :)

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0 · July 09, 2013 at 11:24 AM

I eat one avacado daily, on wholewheat toast, mashed with salt, ground black pepper and tabasco sause(lots of sauce) YUMMMY!!! My skin is fantastic and weight, no problem, as I'm a seriously active person,and very sporty.

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247 · May 20, 2013 at 4:42 PM

you are on a paleo site, there is no "too much" fat. i eat sometimes 3 or 4 avocados when i like. with fried eggs. and bacon. yum.

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247 · May 20, 2013 at 5:01 PM

yes, but which normal person would eat too much fat naturally (and eating naturally the way you feel is what paleo is approaching)? max two steaks and some eggs a day, there are no people eating cans of butter i hope.

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19120 · May 20, 2013 at 4:54 PM

I appreciate the anti-demonization-of-fat, but there's always "too much" of something, fat or not! Well ... maybe not too much clean air or too much sleep. ;-)

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704 · May 20, 2013 at 3:18 PM

I do best eating 1/4 avocado a day. When I switch to 1/2 or 1 whole, I tend to get a bit fatter (seriously). I'm not into training, per se, but I'm not burning enough to do it.

Apart from being so high in calories, it's super healthy! If you're trying to shed fat, a whole avocado a day is 'too much.' It's not really too much but it's up to you to decide what to cut out whether it's 1/2 of one or whatever else is giving an overage (only if you're trying to shed fat).

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0 · May 20, 2013 at 9:59 AM

Back to the original question regarding the Whole9.

Doesn't it say: a thumb size of fat AT LEAST. More is fine but never less.

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0 · October 26, 2012 at 9:04 AM

.This is a total aside but avoid the 'thumb' rule. It derived from an old English rule (law?) that said a man could not beat his wife with a stick larger than the circumference of his thumb. Most people don't know this but I came across it years ago in my social justice teaching.

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11478 · October 26, 2012 at 9:10 AM

It's an urban myth: http://www.straightdope.com/columns/read/2550/does-rule-of-thumb-refer-to-an-old-law-permitting-wife-beating But even if it wasn't, using it doesn't mean you endorse wife beating. Reminds me of the old "nitty gritty" meme. Don't let this super-PC crap invade your mind.

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195 · August 16, 2012 at 8:52 PM

Yes one avacardo a day is to much.... if you're on the 80/10/10 diet! Lol

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5640 · March 05, 2013 at 1:48 AM

haha yeah. it's like 1 avocado a month on that diet. pure torture.

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0 · August 16, 2012 at 6:44 AM

I just made an avocado smoothie blending 1 whole avocado,vanilla almond milk, a couple packets of stevia,and ice. Turned out way better than I thought, yum!

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1173 · October 26, 2012 at 2:34 PM

you can make great chocolate pudding with them too!

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