The MUFA Diet, or monounsaturated fatty-acids diet, involves consuming healthy fats such as those found in olives and nuts. University of Michigan Integrative Medicine, or UMIM, reports that a diet with foods rich in MUFA increases the absorption of nutrients, fights cell-damaging free radicals, prevents and treats diseases, and promotes weight loss. Some diet plans, such as the Mediterranean Diet, are based on eating many of the wholesome foods found in the MUFA Diet.
Types
All fats and oils are composed of different types of fatty acids. Monounsaturated fatty acids, as in the MUFA Diet, are mostly found in certain oils, nuts, seeds, olives and avocados, according to UMIM. Sources of polyunsaturated fatty acids, or PUFA, include vegetable oils, fish and seafood. Saturated fatty acids, when compared with MUFA and PUFA, are solid at room temperature instead of liquid. You can obtain saturated fatty acids from meat and dairy foods, along with the saturated-fat-containing coconut and palm oils. Chemically processed liquid vegetable oils, commonly known as "partially hydrogenated vegetable oils," contain trans-fatty acids and can be found in fried foods, margarine and various snack foods.
Differences
Monounsaturated fatty acids in the MUFA Diet are believed to promote healthy cholesterol levels, fight inflammation and aid in the treatment of some diseases, whereas diets rich in saturated fatty acids have been linked to an increased risk of obesity and certain diseases. UMIM reports that the trans fats in foods not only raise levels of bad LDL cholesterol, but also decrease levels of good HDL cholesterol. Although PUFA dietary components contain essential omega-3 and omega-6 fatty acids, it is vital to maintain an appropriate balance between both fatty acids. The American diet tends to be filled with too many omega-6 fatty acids -- as in corn oil -- which can result in chronic diseases and inflammation, according to UMIM.
Components
MUFAs are found in many oils, butters, seeds and nuts, UMIM says. A MUFA diet contains an abundance of olive oil, along with canola, peanut, sesame, walnut, flaxseed and mustard oils. Nuts such as macadamia, hazelnuts, pecans, almonds, cashews, peanuts and pine nuts are also components of this diet, according to UMIM. A MUFA diet includes seeds such as sesame, pumpkin, sunflower and ground flaxseed.
Flat Belly Diet
The Flat Belly Diet was developed by the editors of "Prevention" magazine, according to the Mayo Clinic. This diet is designed to promote weight loss by consuming MUFA-rich foods at each meal. The Mayo Clinic reports that the diet's creators say it decreases belly fat to facilitate weight loss of up to 15 pounds per month. In addition, this diet is said to allow you to lose weight without exercising. The Flat Belly Diet may help you lose weight by eating healthy Mediterranean-style foods, says the Mayo Clinic.
Weight Loss
Diets containing MUFA foods, such as the Mediterranean Diet, are believed to help you lose weight and provide important health benefits. A study published in the 2008 edition of "Nutrition Journal" observed the effects of a Mediterranean Diet with MUFA on weight loss. Thirty-one obese subjects were fed an unlimited-calorie diet consisting of olive oil, red wine, fish and salads. Investigative results found that participants experienced "extremely significant" body weight loss in addition to its other beneficial effects.
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