It’s absolutely convenient, not going to hold it against you. It’s more in the spirit of sharing my view of what you are currently doing as alternatives to consider and not a criticism. You can eat a lot worse than you currently are, and still lose weight.
Avocado is not a bad choice, you’ll get a slightly different micronutrient profile there than from olive oil but the pair provide you with the same kind of fat (monosaturated)
Keep an eye out for when things are on the cheap and try to rotate when flavour-combinations, convenience, and budget allows,
Monosaturated
- Olive oil
- Avocados
- Peanuts & groundnuts
- Tree nuts
Saturated
- Animal fats
- Coconut (shredded, milk, yoghurt, oil)
- Cacao (nibs, power)
- Palm (oil)
And polyunsaturated,
- Fatty fish (salmon)
- Flax
- Chia seeds
Also, consider your training in relation to your carbohydrate intake.
Here are some variations to consider, I didn’t write this (CT did), but note that case 3 and 4 have the highest carbohydrate needs. I’m not sure how you train, but if it’s case 2 you might be taking in more carbs than you need,
CASE 1 – Marius is an Olympic lifter, each of his workouts last about 2 hours because he needs more mobility work, then he needs plenty of warm-up sets to work on his technique. When he gets to his work sets he does 5 sets of 2 on the snatch, 5 sets of 2 clean & jerks and 5 sets of 2 front squats. This is a total of about 30 work reps… maybe up to 60-70 reps when we count warm-ups. And none of the sets are longer than 10 seconds (this means that he never needs to rely on glycogen for fuel).
CASE 2 – Will is a powerlifter. His workout lasts about 90 minutes. He does one main lift (squat for example) for 5 sets of 3 reps, 2 main assistance exercises (let’s say front squat and goodmorning) for 5 sets of 5 each. He finishes off with some muscle building work, 3 sets of 8 leg curls and 3 sets of 8 leg extensions. He has a total volume of about 115 reps. 16 of his sets last a little over 10 seconds. So he does use a little more glycogen for fuel than Marius but doesn’t rely heavily on it.
CASE 3 – Danko is a bodybuilder. His workout lasts about 60 minutes. He is in pre-contest mode and does supersets to have a higher caloric expenditure. He does three supersets: A1 Bench press + A2 Bent over row ; B1 Incline DB press + B2. Chin-ups ; C1 Weighted dips + C2 Seated cable row. He does 4 sets of 12 reps per exercise using a fairly slow tempo. His volume is around 290 reps and his sets all last longer than 20 seconds, relying heavily on glycogen for fuel.
CASE 4 – Taz is a Crossfiter. He does a WOD with a time cap of 30 minutes. During those 30 minutes he does 4 rounds of:
20 deadlift @ 225lbs
20 power clean @ 135lbs
20 push press @ 135lbs
20 KB swings @ 32lbs
20 burpees
Each round has 100 reps so his workout includes a total of 400 reps. He uses mostly glycogen for fuel since the 30 minutes are non-stop
And just an observation as you mentioned no mirror change, there is a BF percentage span where you essentially look the same and it’s quite large. Something like 13-18% (quoting from memory). Just persevere.