You’re probably wondering what foods contain MUFAs and how does mufas diet really work to lose belly fat?
It is not yet entirely clear why monounsaturated fats (or MUFAs diet) is effective at targeting belly fat, although women do lose abdominal fat.
According to a study in the American Diabetes Association’s journal…
A diet rich in monounsaturated fats is more effective than a high carb diet for belly fat lose.
When Prevention magazine tested this they had similar results. The bottom line is 1600 calories is a reduced calorie diet for many women.
And with a diet of reduced calories, healthy fats, lean protein and vegetables, most women do lose weight.
If you’re going to diet, this is a healthy and balanced approach and at the very least you can eat more MUFAs as part of your existing diet.
You have nothing to lose… except some abdominal fat.
A MUFA is simply a clever name for monounsaturated fatty acids found in plant-derived foods.
MUFAs fall into five primary categories:
- Nuts & seeds
- Chocolate (unrefined)
Examples of foods made up of these fatty acids include:
- Flax oil
- Sunflower oil
- Olive oil
- Green olives
- Almond butter
- Peanuts & peanut butter
- Macadamia nuts
- Dark chocolate
- Tahini (sesame seed paste)
- Pesto (basil) sauce
The good fat helps lower LDL cholesterol and raise HDL cholesterol. In addition good fats are filling, which satisfies your hunger longer.
Assuming you’re not an emotional eater, this increased satiation encourages you to naturally eat fewer calories without feeling hungry or deprived.
Other health benefits of eating MUFAs include:
- Lower blood pressure
- Lower risk of Parkinson’s disease
- Reduction in internal inflammation
Frankly, I’m still not confident if most women agree that exercise and fitness is attributed to long term health and weight loss diet success…
Fat burning and belly fat lose is the “in thing” so there are exercises, gadgets, and gimmicks galore all promising to decrease your waist size.
Some women have tried many diets only to see little or no results. As a matter of fact, you may find yourself this year still battling belly fat?
Over the years, I’m sure many women just like me know all baout the roller coaster yo-yo diets and have been on every diet plan in existence.
Of course, some women are disillusioned with dieting altogether, deciding to eat healthy, exercise daily and stay off of the bathroom scales.
Some women are apple shaped or may be like me in the past, have a rubber tire around the middle that just feels like it will never disappear.
If so, I’d like to share with you the reasons why getting the belly fat off the right way and never having to worry about it coming back is life changing.
Have you discovered the health nutrition and health benefits of olive oil verses saturated fats?
I quickly understood by adding just a small handful of seeds and nuts to my daily nutrition as this worked to burn fat.
More importantly, immediately stopped hunger pangs and certailing my appetite in the afternoons.
Good Fats verses Bad Fats:
Monounsaturated fats, polyunsaturated fats and omega-3 fatty acids are all good fats (heart-healthy).
One way of knowing if any of the oils in your pantry are monounsaturated fats is if they’re liquid at room temperature and thicken when refrigerated?
Polyunsaturated fats are typically liquid at room temperature and when refrigerated.
For example: Most vegetable (safflower, corn, sunflower and soy) oils.
Omega-3 fatty acids are found in fatty fish (salmon, albacore, tuna, herring, and mackerel), walnuts and flaxseeds (flaxseed oil).
Bad fats are usually any fat that is semi-solid to solid at room temperature such as a stick of butter or the marbling in a steak.
Saturated fats main sources are animal products, however, tropical oils (coconut, palm kernel and cocoa butter) are high in saturated fats.
Trans fat or shortening, of course is a (deadly) bad fat produced when hydrogen is added with liquid oils to make a fat solid or extended shelf life.
Now let’s look at the power of the MUFA and why eating MUFA can definitely assist you in being successful inbelly fat lose through waistline reduction.
The original MUFA superstar was discovered via researchers investigating the benefits of Mediterranean diet which was identified as olive oil.
Just by adding 2 tablespoons of olive oil to your diet has been found to lower harmful levels of LDL cholesterol and triglycerides.
Not only will MUFAs help you lose belly fat, monounsaturated fats have been identified through nutritional research to be linked to health benefits.
Including reducing rates of serious diseases such as:
- Type 2 diabetes
- Metabolic syndrome
- Chronic inflammation
- Breast cancer
Of course, if you have been diagnosed with any of these diseases and are on a restrictive diet plan check with your doctor prior to making any changes.
MUFA rich Foods
The MUFA list has five categories and the serving size of any of these foods at every meal is based on assisting you in your belly fat fitness regimen.
Oils – A serving equals 1 tablespoon (flaxseed oil, olive oil, peanut oil, pesto sauce, safflower oil, sesame oil, soybean oil, sunflower oil, walnut oil).
Nuts & Seeds – A serving equals 2 tablespoons (almonds, brazil nuts, peanuts, chunky natural peanut butter, dry-roasted cashews, dry-roasted sunflower seeds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, roasted pumpkin seeds, tahini (sesame seed paste) or walnuts.
Avocado – A serving equals ¼ cup
Olives – A serving equals 10 large olives or 2 tablespoons ( black olives, black olive tapenade, green olives, green olive tapenade)
Chocolate – A serving equals ¼ cup (dark or semisweet chocolate chips, shavings or chunks)
Fitness and Lifestyle Changes
Happily doing exercise that fits you and your lifestyle is very important.
Obviously a working mom may not be able to spend hours at a gym, but you can take time out of your busy schedule to take care of yourself.
If you want to trim your waist line and lose weight here are five rules to help fight your body cravings and stay healthy as follows:
1: Interupt your hunger – drink water and/or eating a 100-calorie snack like a hand full of nuts about a half an hour before meal time.
2: Eliminate drinking water – especially soft fizzy drinks with meals
3: Eat plenty of fiber – eat a high fiber breakfast
4: Embrace “awareness” when eating – No more eating in front of television, texting or eating on the run; take time to sit at the table and enjoy your meal.
Now, you know and have many good reasons why eating foods that get rid of belly fat…is infact life changing for you!