The "Prevention" magazine website claims that the Flat Belly diet focuses on MUFAs, or monounsaturated fatty acids--"good" fats that can protect against heart disease and lower cholesterol. Although research has not supported the idea that the diet actually targets the loss of belly fat first, according to the website EveryDiet, there's no harm in increasing MUFAs in your diet. According to EveryDiet, the diet's claims regarding the health benefits of MUFAs are accurate.
Nuts
Some versions of the Flat Belly diet require eating according to the acronym A-B-S D-I-E-T P-O-W-E-R, while others just list foods that are high in MUFAs. Women's Health Magazine advises incorporating two to three of these foods in each of your meals and one or more into each snack. Nuts and seeds--specifically almonds--appear on all lists. One cup of blanched almonds contains 46.8g of monounsaturated fat. EveryDiet also suggests cashews, peanuts, sunflower seeds and pistachios. According to the magazine "Women's Health," peanut butter represents the P in the acronym.
Vegetables
"Women's Health" states that the S in the acronym stands for spinach and other green vegetables. Spinach neutralizes free radicals, molecules that prompt the aging process. According to the website Nutrition Data, a database of nutrition information provided by the USDA's National Nutrition Database for Standard Reference, a cup of raw spinach does not contain any monounsaturated fatty acids and this food appears only on the list of Flat Belly diet foods provided by Women's Health. It is very rich in omega-3 fatty acids.
Poultry and Lean Meats
EveryDiet suggests limiting red meat on this diet. "Women's Health" advises that turkey stands for the T in the acronym and can bolster your immune system. The protein in turkey can also help build muscle. A cup serving of diced turkey provides 1.4g of monounsaturated fat and 41g of protein.
Oils
Oils appear on most lists of Flat Belly foods. "Prevention" indicates that one serving equals one tbsp. and suggests olive oil, canola oil, safflower oil, sesame oil or soybean oil. "Women's Health," says that olive oil represents the O in the acronym. It aids the immune system and can lower cholesterol. According to Nutrition Data, one tbsp. contains 9.9g of monounsaturated fat.
Dark Chocolate
Chocolate's appearance on the list will make most people happy. EveryDiet recommends dark chocolate and "Prevention" includes both dark and semisweet chocolate in its foods listed high in MUFAs. According to Nutrition Data, a 1 oz. serving of dark chocolate contains 2.7g monounsaturated fat.
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