A diet that is rich with MUFAs (monounsaturated fatty acids) can help reduce belly fat. Belly fat can enhance the chances of having a cardiovascular disease, diabetes, and cancer. MUFAs are found in oils, nuts, seeds, olives, avocados, and even dark chocolate. You want to incorporate these into every meal you consume. They are considered a good fat. You still need to eat a healthy calorie enriched diet in order to loose the weight, but consuming mufas will help reduce your belly fat.
When you are cooking choose oil that is rich with monounsaturated fatty acids. You can use any of the following in your meals to help aid in burning your belly fat such as; olive oil, canola oil, flax seed oil, safflower oil, sesame oil, walnut oil, peanut oil, soybean oil, sunflower oil, and also pesto sauce.
You can eat any of the following as a snack or even add them into your meals; almond butter, smooth and crunch natural peanut butter, dry roasted cashews, cashew butter, dry roasted sun flower seeds, roasted pumpkin seeds, dry roasted peanuts, brazil nuts, walnuts, pine nuts, almonds, macadamia nuts, pecans, pumpkin seeds, sunflower seeds, and sesame seed paste. You might want to add avocados into your meal to burn belly fat. Try eating lots of olives, you can choose from green olives, black olives, black olive tapenade, or green olive tapenade.
For the chocolate lover you want to choose from semisweet chocolate and dark chocolate. Add the chips or shavings for an added treat plus the benefits of belly fat burning.
There is no set limit on how much or how little monounsaturated fatty acids you should consume on a daily basis. You want to try and have at least one MUFA in every meal. Instead of cooking with butter use oil with MUFAs in it, put it on salads, or in marinades, 1 tablespoon is a serving. Incorporate nuts and seeds as a snack, dress up a salad, crush them up and use as a breading for meats, spread nut butters on fruit, crackers, and bread. Two tablespoons of nuts or seeds equals to one serving of monounsaturated fatty acids.
The two avocados to choose from are Florida or Hass. You can put these in with a salad, mix into a salsa or a dip, and eat them as is. You will need to eat ¼ cup of avocado to get a full serving of MUFAs. Olives can be eaten as a snack, on top pizzas, in salads or pastas. Tapenade can be spread on crackers or a slice of bread when eating a sandwich, or even put it in stuffed chicken or on fish fillets.
You need to eat 10 large olives or two tablespoons to get a serving of monounsaturated fatty acid. You can eat the chocolate any way you like it; ¼ cup gives you a full serving of MUFAs.