The MUFA diet is a satisfying way to lose weight and still eat some of the rich foods you crave. What you don’t do in the MUFA diet is, deprive yourself, or, struggle to eat lab created foods that are part of a meal delivery plan.
MUFA (moo-fah) stands for mono unsaturated fatty acids. And there are 5 major sources of MUFA’s, chocolate, nuts and seeds, oils, olives, and avocados .The core of the MUFA diet, is basically the Mediterranean diet. Increasing good healthy fats, and reducing and eventually eliminating unhealthy bad fats. Anything with the word hydrogenated, Crisco, margarine, cheese spreads and processed cheese food. All foods that are processed and laden with sugar.
You should replace them with the MUFA’s that will help you loose weight and lengthen you life. This diet is often called the MUFA flat belly diet. But it has so many other benefits, that it could be called the MUFA reverse aging diet.
Eating MUFA’s will decrease your risk of cardiovascular disease, cancer. Reduce your risk of diabetes and hypertension. Reduces blood pressure, and will lengthen your life span. The MUFA flat belly diet will reduce inflammation and is rich in antioxidants. Including the many health benefits, it is easy to follow and convenient.
A major component of the MUFA flat belly diet, is exercise for at least 30 minutes daily, if possible. As much as you can increase your physical activity will increase your weight loss and health in equal measure. Choose from any exercise you enjoy, walking, intense yoga, classes, whatever it takes to get you moving for a half hour each day. If you are so busy you cant find 30 minutes a day in one shot. There have been studies that show 3 10m bursts of exercise is as effective and has the same health benefits. If you do 10 minute intervals, and think of it as a workout burst. You will need to work a little harder and really get your heart rate going in the 10 minutes you are exercising.
When you are following the MUFA diet, you should reduce, and eventually, remove all ‘white’ bread from your diet.
Sugar sweetened cereals, and corn flakes
Couscous, which is really like a pasta, and not a grain
white macaroni or spaghetti
White bread (refined)
Add to your diet, whole grains and breads.
Bulgur (cracked wheat)
Whole-wheat bread, pasta or crackers
The MUFA diet also includes, lots of fresh fruits and vegetables, you should minimize the amount of cooked carrots and potatoes. You should limit the use of fruits like bananas, grapes, and fruit juices, especially when you are aggressively trying to loose weight.
The MUFA diet also recommends that you should eat less red meat, hot dogs, and sausage. You should eat more fish and poultry. Try to eat more vegetarian meals.
You should also be eating 3 servings of MUFA a day, by using a table spoon of canola, olive, or flax seed oil, to your salad, or cook with it. You can also have 2 tbsp of nuts or seeds, or nut, or seed butter. You can even have all natural peanut butter. Have 1/4 cup of avocado, or 10 large olives. The most popular source of MUFA is good quality dark and bittersweet chocolate, 1/4 cup per serving.
A breakfast have a serving of good, steel cut Irish oat meal, sprinkle 2 tbsp of pecans and drizzle on some honey.
Instead of eating a sandwich for lunch, have a Greek salad, remember your potion sizes, ask for the olive oil dressing on the side, and get a box to put all the extra cheese away. A serving good cheese is the size of 2 or 3 dice. Dip the tines of the fork in the dressing instead of pouring it over and reduce you fat intake without sacrificing flavor. Enjoy Olives!
For dinner have chicken, and fish at least 1 time a week. Have a nice green salad, with tomatoes and balsamic vinegar, and 1 tsp of olive oil, so that you can have an ounce of two of good quality bittersweet dark chocolate.
MUFA may stand for mono unsaturated fatty acids, but if you ask me it stands for a diet plan any one can live with.
Be sure to see the links below, for more information on MUFA flat belly diet
Flat belly diet MUFA list- http://www.prevention.com/cda/article/meet-the-5-flat-belly-foods/bea4682e373c6110VgnVCM10000013281eac____/weight.loss/flat.belly.diet/flat.belly.diet.food/0/0/2#1