Monounsaturated fats, or MUFAs, are healthy fats that have many benefits in your body. MUFAs, along with PUFAs, or polyunsaturated fats, are good fats found in plant-based foods. Replacing foods high in saturated and trans fats with foods high in MUFAs may help with your weight loss goals. Talk with your physician or a registered dietitian before you begin your weight loss journey.
Fat in the Diet
Your body utilizes fat to absorb vitamins A, D, E and K. It is also packed with calories for energy. Each gram of fat provides 9 calories. Protein and carbohydrates only have 4 calories per gram. About 20 to 35 percent of your total calories should come from fat, suggests MayoClinic.com. Stick to the lower end for weight loss. Based on a 2,000-calorie diet, you can have 400 to 700 calories from fat, which is equivalent to 44 to 77 g of fat. Most of your fat intake should come from MUFAs and PUFAs.
Weight Loss
Eating foods full of MUFAs may help with weight loss. A study published by the "British Journal of Nutrition" in 2007 reports that subjects had significant weight loss and improvement in cardiovascular risk after one year of following a diet high in MUFAs. Foods that are high in MUFAs are natural and nutrient dense. These foods provide healthy fat, vitamins, minerals and fiber, while providing minimal calories. In addition to this, MUFAs benefit your insulin levels. Insulin is a hormone your body uses to regulate the metabolism of fats and carbohydrates. Another study published in the "Diabetes Care Journal" reports that a diet high in MUFAs can have beneficial effects on body weight, along with body composition and cardiovascular risk. Enjoying foods high in MUFAs can boost your metabolism, which allows your body to fully utilize the nutrients you consume.
Food Sources
Many types of nuts are loaded with MUFAs. Almonds, walnuts, pecans, cashews and macadamias are all high in MUFAs. You can also get this healthy fat from canola oil, olive oil and peanut oil. Sesame seeds and sunflower seeds contain good fats, as well as peanut butter. Enjoy hazlenuts or hazlenut spread as an additional way to consume MUFAs. Avocados are a versatile fruit that provide about 3.5 g of monounsaturated fat per 1 oz. serving.
Additional Information
Many low-fat diets suggest reducing your fat intake by 20 percent to help you lose weight. Reducing your intake more than that may cause you to have cravings and lead to binge eating. Limit your fat consumption to about 20 percent of your total calories to aid in weight loss. A study published in the "American Journal of Clinical Nutrition" in 2008, reported that a diet rich in monounsaturated fats my be more beneficial for weight loss than the typical low-fat diet. Enjoy MUFA-rich foods to heal reach your weight loss goals and maintain optimal health.
References
- British Journal of Nutrition: Long-term weight maintenance and cardiovascular risk factors are not different following weight loss on carbohydrate-restricted diets high in either monounsaturated fat or protein in obese hyperinsulinaemic men and women. Keogh, J.B., et al. 2007
- American Journal of Clinical Nutrition: Comparison of the effects on insulin resistance and glucose tolerance of 6-mo high-monounsaturated-fat, low-fat, and control diets.Due, Anette, et al. 2008
- MayoClinic.com: MUFAs
- MayoClinic.com: Dietary Fats
- Diabetes Care Journal: One-Year Comparison of a High-Monounsaturated Fat Diet With a High-Carbohydrate Diet in Type 2 Diabetes. Brehm, Bonnie J., et al. 2009
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