FLAT BELLY DIET MUFA LIST PDF

The duo claims that by following the dietary guidelines detailed in their book, you can lose pounds and shed the fat on your stomach without exercise. While Constance Brown-Riggs of the Academy of Nutrition and Dietetics praises the Flat Belly Diet for encouraging healthy meal choices, she cautions that there are too many aspects of the plan that resemble fad diets. Talk to your doctor before beginning any weight-loss program. The Basics The Flat Belly Diet has two phases -- an initial four-day phase referred to as the "anti-bloat" jump-start, followed by an eating plan that spans four weeks. During the anti-bloat phase, dieters consume 1, calories daily, dividing them into four calorie meals that can only include a specific set of allowed foods. Drinking "Sassy water" -- water mixed with chopped cucumber, mint leaves and ginger -- is also required daily.

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Print MUFAs pronounced moo-fah! Simply put: MUFAs are a healthy type of fat. They target stubborn belly fat by replacing the salty, fatty snacks in your diet and helping you feel full much longer.

Simply put: not all fats are created equal, and MUFAs are a type of fat that are not only healthy, but can help you lose weight! They also contain Vitamin E, a vitamin and antioxidant that many Americans need much more of!

According to the Mayo Clinic , replacing unhealthy fats, like trans and saturated, with healthier fats, like MUFAs, will yield health benefits.

MUFAs are proven to have a positive effect on your heart health when you eat them in moderation, and you should aim to replace the saturated fat and trans fats in your diet with MUFAs or PUFAs polyunsaturated fatty acids.

The Mediterranean diet encourages eating mostly plant-based foods, like fruits, vegetables, nuts, legumes, and whole grains. It replaces saturated fats with unsaturated fats for example, replacing butter with olive oil and uses herbs and spices in place of salt and other sodium-rich condiments.

This diet reduces the risk of heart disease, lowers cholesterol, and helps clear up your arteries. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer. When you eat healthy fats, you feel satiated. Healthy fats that fill you up and satisfy you as opposed to processed carbs that leave you feeling deprived or craving more of them.

People are often shocked that these foods are good to eat on a daily basis but YES they are and YES we love them, too! Check out this complete list of all MUFAs.

Click on each food for a delicious recipe to help you incorporate it into your food routine:.

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Reduce Inflammation The next part of the plan aims to reduce inflammation. Belly fat has been linked to inflammation and elevated cortisol the stress hormone. Belly fat is even thought to be "toxic" to your system as it releases chemicals into your body that wreak havoc on your appetite and the way your body metabolizes food. As part of the Flat Belly Plan, have an anti-inflammatory snack in the afternoon.

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Prevention may earn money from the links on this page. Why trust us? Avoid these foods to reduce bloat, water retention, and belly puff. Excess carbs As a backup energy source, your muscles store a type of carbohydrate called glycogen. Every gram of glycogen is stored with about 3 grams of water. Decreasing your carbohydrate intake temporarily can train your body to access this stored fuel and burn it off. Bulky raw foods A half-cup serving of cooked carrots delivers the same nutrition as one cup raw, but it takes up less room in your GI tract.

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MUFA Foods: Our 6 Favorite Sources of Monounsaturated Fatty Acids

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Flat Belly Diet Jumpstart

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