YouTuber Nikokado Avocado Loses 114kg in 2 Years: Is This a Healthy Weight Loss Rate?

Fans of YouTube star Nikokado Avocado are used to seeing him consuming excessive amounts of food in his social media videos. But the YouTube mukbang vlogger, real name Nicholas Perry, has stunned his millions of fans by showing off his dramatic body transformation in a clip. The new video comes just seven months after his video about his love for spicy cheesy fire noodles. However, the content creator's weight loss journey reportedly began two years ago. We asked an expert whether losing 250 pounds in two years is healthy or not.

Nikocado Avocado's Weight Loss Journey

In a new video titled “Two Steps Ahead,” YouTube star Nikokado Avocado showed off his transformed physique, surprising his four million subscribers. His followers were stunned as he had been entertaining them with videos showing him indulging in junk food like spicy noodles, onion rings, burgers and French fries. But he shared that he had been posting the pre-recorded videos for two years as he worked on losing weight.

“Today I woke up from a very long sleep and I also woke up with 250 pounds (114 kg) off my body. Just yesterday people were calling me fat, sick, boring and irrelevant,” the content creator said in his new video.

“Humans are the most fucked up creatures on the planet, and yet I manage to stay two steps ahead of everyone else. The joke is on you,” he added. The internet sensation also revealed his secret body transformation “the greatest social experiment of my life.” He wanted to show how easily people can be manipulated. “People will consume whatever they are told to consume,” he said.

Watch the video here!

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Is it healthy to lose 114 kg in two years?

Losing 114 kg (250 lb) in two years is a significant weight loss, averaging about 1.1 kg (2.4 lb) per week. A person should lose about 1–2 lb per week for six months, according to National Heart, Lung, and Blood Institute. So, losing weight at a rate of about 1 kg per week is considered safe and sustainable. “This rate of weight loss is at the upper limit of what can be considered healthy, but it depends on factors such as his weight at the start, his overall health, and the methods he used,” says the gastroenterologist and hepatologist. Dr. Sukrit Singh Sethi.

What are healthy ways to lose weight?

Here are some ways to promote sustainable, healthy weight loss:

1. Calorie deficit

Creation calorie deficit means eating fewer calories than your body needs to maintain your current weight. This can be achieved by eating low-calorie foods like fruits, lean proteins, vegetables, and whole grains that are also nutritious. “Avoid drastically cutting calories, as this can lead to nutrient deficiencies or muscle loss,” says the expert.

2. Regular physical activity

Exercise is a key component of healthy weight loss, according to a 2021 study published in Obesity Reviewsbeneficial effects of exercise have been seen for weight loss in adults who are overweight or obese. Including a mix of cardiovascular exercise, such as walking and running, and strength training can help you burn calories, build muscle, and boost your metabolism. Consistency is more important than intensity, so find activities you enjoy to stay motivated.

3. Mindful eating

«Mindful Eating “This is an effective way to prevent overeating and also allow you to enjoy your food,” says the expert. So focus on eating slowly and listening to your body’s cues, and avoid distractions like phones or TV while you eat.

4. Drink enough fluids

Drinking water throughout the day is good for your health and can also help control hunger and prevent overeating. Sometimes thirst is confused with hunger, and this can lead to unnecessary snacking, especially on unhealthy foods. Try drinking water before meals to help regulate your appetite.

5. Get enough sleep

Lack of sleep can affect the hormones that regulate hunger, often leading to increased cravings and overeating. “Getting seven hours of quality sleep each night can help balance these hormones, boost energy levels, and support overall health, making it easier to lose weight,” says the expert.

6. High protein diet

Eating protein-rich foods helps you feel full longer and helps you maintain muscle while you lose weight. Choose lean sources of protein like chicken, fish, eggs, legumes, and plant-based options like tofu. “Protein can also speed up your metabolism a little bit due to the thermic effect of food, meaning your body burns more calories digesting protein compared to fat or carbs,” explains the expert.

7. Manage stress

Stress can be a trigger for emotional eating and binge eating. Finding healthy ways to cope with stress, such as meditation, yoga, or hobbies, can help prevent weight gain and help with weight loss efforts.

8. Avoid sugary drinks and processed foods.

Reduce your intake of sugary drinks like soda, juice, and energy drinks, as they contain empty calories that can contribute to weight gain. Likewise, processed foods high in refined sugar, unhealthy fats, and additives can hinder your weight loss efforts. Choose whole, unprocessed foods, as well as water and herbal teas, instead of sugary drinks.

The secret to losing weight with avocado is still unknown. But if you want to lose weight, choose healthy options such as eating right, reducing stress, and exercising.