Monounsaturated fats (MUFAs) are omega-9 fatty acids that became the cornerstone of some diet plans such as the Flat Belly Diet after several studies concluded that MUFAs boost fat burning, especially in the abdominal area. MUFAs also are favored by the American Heart Association, which recommends that people replace trans and saturated fats with MUFAs to supply the vitamin E that many Americans are deficient in, to lower "bad" LDL cholesterol levels in the blood, and to help reduce the risk of stroke and heart disease.
Keep Track of Fat Calories
People who want to be healthier and lose weight with MUFAs cannot just add these into the diet. Dieters still need to make sure they get no more than 25 to 35 percent of daily calories from fat, according to the American Heart Association. MUFAs still have the same number of calories as polyunsaturated fat and saturated fat, and all fats are high in calories. Fat has nine calories per gram, compared with four per gram for carbs and protein.
MUFAs and Fat Burning
Australian studies support the theory that people can lose fat mass and body weight by subbing MUFAs for other fats. People in these studies did not cut calories or fat intake. People consuming MUFAs also had higher fat-burning rates during the five hours after eating than those who ate foods with saturated fats--especially the people who had more abdominal fat, according to study results published in "The Flat Belly Diet," by Liz Vaccariello and Cynthia Sass.
MUFAS Prevent Belly Fat
MUFAs are more effective in stimulating the body's fat burning mechanisms than saturated fats, which are much more likely to be diverted to fat storage, according to a 2007 study published in the journal Diabetes Care. The same study concluded that MUFAs prevent belly fat distribution in the body.
Same Weight Loss as Low Fat Diet
People who engage in a very low fat diet and a high monounsaturated weight loss diet lost the same amount of weight, according to a 2004 study published in Diabetes Care. Also, premenopausal women who ate MUFAs preserved more lean body mass than those who followed the low-fat diet, the study found. Those on the low-fat diet took in 12 percent of calories from fats, and those on the MUFA plan took in 35 percent of calories from fat.
MUFA Sources
There are many sources of MUFAs. Olive oil is the source most commonly used in cooking by Americans. Sunflower, hazelnut and safflower oil have the highest amounts of MUFAS. Macadamia nuts, hazelnuts and filberts are top MUFA-rich nuts. Avocados and olives are foods with the highest MUFA content. MUFA-rich oils such as olive oil are typically liquid when at room temperature. They start to become solid when chilled.
Easy to Add
MUFAs are easy to add to your diet. Try adding avocado to an omelet or spread peanut butter on toast for breakfast. At lunch or dinner, use oil-based dressings on salad or top it with nuts or chopped olives. Try trail mix or apple slices spread with cashew butter for a snack.
Yeast Overgrowth Prevention
MUFAs such as olive oil are high in oleic acid. This nutrient can keep yeast from overgrowing in the body, which can cause bloating and weight gain. The caprylic acid in coconut oil, not a MUFA, is another good herbal remedy for heavy yeast growth.
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