Over the years, we spoken to countless women who mistakenly believe that when it comes to weight loss, fat is the enemy. This is true for some fats such as the deadly trans fats and some saturated fats (aside from the saturated fat found in coconuts), but there are also healthy fats that have nothing in common with their evil counterparts.
Monounsaturated fatty acids, or MUFAs, are healthy fats that do not stand in the way of weight loss. In fact, incorporating these healthy fats into your diet can actually help you lose weight. What’s even better is that MUFAs can actually help you shed pounds in your midsection. Research has shown over the years that these fats target stubborn belly fat. Eating foods that contain high levels of MUFAs can help you achieve a flat belly in a reasonable time frame.
Although MUFAs are commonly known as being a key ingredient in the popular Mediterranean diet, they can easily be incorporated into any diet plan. This is because MUFAs are found in some common, everyday foods that are easy to work into basic recipes. You can switch out some not so healthy ingredients for some heart healthy MUFAs without altering the taste of the dish. You can enjoy a delicious meal while trimming belly fat. It’s a win/win.
MUFAs can be found in many oils, such as flaxseed oil, olive oil, peanut oil, safflower oil, sesame oil, walnut oil and pesto sauce. These oils can be drizzled onto fresh greens salads or over whole wheat pasta, or used in stir-fry dishes to create a delicious, belly-fat free meal. One serving is equivalent to one tablespoon.
Nuts and seeds are great sources of MUFAs that can be easily added to your diet in a variety of ways. Chopped up cashews, peanuts, pecans or pistachios make a great crusted topping for chicken and fish dishes. Both nuts and seeds taste great when sprinkled on top of salads, soups or yogurt, and mixed into oatmeal, cereals, pancakes, muffins, breads and vegetable dishes. Almonds, peanuts, cashews and sunflowers can be ground up to make fresh nut butters, which can be used as a dip for fresh fruits or as a delicious spread for toast. A serving size is about 2 tablespoons, so grab a handful of nuts before you head out the door for a convenient, great tasting snack that packs a MUFA punch.
An avocado is a MUFA powerhouse that tastes great and will blast away belly fat. Avocados can be used as a spread on sandwiches or sliced and added to salads and other vegetable dishes. Mash up an avocado and combine it with some fresh lime juice, an onion and some spices to create the perfect homemade guacamole dip. One serving is equivalent to ¼ cup.
Another great source of MUFAs is olives. Green, black and even kalamata will provide a large dose of belly fat blasting nutrients. Olives aren’t just for salads. They can be sliced and added to pizzas or pasta dishes, ground up and made into a delicious olive tapenade that tastes great when spread on crackers or when added to a sandwich. One serving is equivalent to 2 tablespoons of tapenade or 10 large olives, so grab a handful and start munching.
And one of the most delicious sources of fat fighting MUFAs is dark chocolate. As long as you stick to dark or semisweet and steer clear of milk or white chocolate, you can eat chocolate any way you’d like. Of course moderation is key, and one serving is equivalent to ¼ cup. You can eat dark or semisweet chocolate whole, or use chips, chunks or shavings sprinkled onto fresh fruit, ice cream or coffee.
Here 3 simple MUFA Recipe
Avocado Chicken Sandwiches
1 medium avocado, mashed
Juice squeezed from ½ lime
1 cup of fresh baby spinach
2 cups chicken breast, roasted or grilled, sliced
1 mango, peeled, pitted, and sliced
4 whole grain rolls, 2 oz each, cut in half
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1. In small bowl, combine avocado and fresh lime juice. Mix well.
2. Toast the rolls until lightly browned
3. Spread both halves of the rolls with avocado/lime mixture.
4. Add spinach leaves to bottom half of roll
5. Place chicken pieces on top of spinach
6. Add a layer of mango on top of the chicken
7. Add top half of rolls
8. Repeat with other rolls
½ cup green olive tapenade
Juice squeezed from one lemon
4 oz salad greens
½ cup chickpeas from a can, rinsed, drained
½ cup roasted red peppers from a jar, drained, patted dry
¼ cup red onion, sliced thin
½ cup cucumber cut in half, sliced thin
2oz goat cheese, crumbled
4 whole wheat tortillas
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1. In large bowl, combine olive tapenade and fresh lemon juice. Mash together with a fork.
2. Add salad greens, roasted peppers, onion, and cucumber to bowl.
3. Toss well
4. Add goat cheese and toss gently until well combined
5. Place tortillas in oven or microwave and warm according to package directions
6. Remove from heat and place on flat work surface
7. Scoop mixture onto middle of tortilla
8. Roll up into a wrap and cut in half
9. Insert a wooden toothpick into each half to hold in place
10. Repeat with remaining tortillas
1 ½ cup fresh raspberries, washed, drained
¼ cup 100% raspberry fruit spread
½ cup creamy almond butter
8 slices whole grain cinnamon raisin bread
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1. Add raspberries to small bowl and mash well with a fork
2. Add raspberry fruit spread to bowl
3. Spread almond butter onto 4 slices of cinnamon bread (2 tablespoons per slice)
4. Spread raspberry mixture onto almond butter (3 tablespoons per slice)
5. Top with 4 remaining slices of bread
6. Spread a light coating of cooking spray to outsides of bread
7. Place sandwiches on skillet or griddle and cook on low heat, 5 to 7 minutes or until lightly browned, turning halfway
8. Allow to cool slightly, cut in half and serve
