Welcome MUFA & Flat Belly Diet Searchers. We have noticed a large percentage of our visits have been from people like you searching for MUFA. So, We decided to revisit the MUFA / Flat Belly Diet.
With three questions for you:
- Are you following the Flat Belly Diet?
- What do you think of MUFA is it a fad diet or is it the next best thing since Protein Diets?
- How do you Balance MUFA vs. Calories? Since, that’s the biggest challenge I have had.
Here’s my quick review for those of you new to the Flat Belly Diet.
Disclaimer: I have yet to complete the entire book, (I’ve only skimmed it).
Let’s review the basics of the Flat Belly Diet:
- Have a calorie goal, they recommend 1600 calories/day
- Eat MUFA at every meal.
- Eat Often.
- Manage your emotional eating.
Now: Does the MUFA | Flat Belly Diet Really Work?
As we’ve said before at simpleweight, it does not matter what diet you are on, if you eat you less calories than you burn, then of course you will lose weight. When I wrote, Do I really eat 3790 calories a day, I learned that the average US person eats 3790 calories a day. Now, if you are a normal average person, and you go from eating 3790 calories to 1600 calories, then of course you will lose weight. So, restricting calorie intake is a key of any weight loss plan.
Now, the key for the Flat Belly Diet, is science research states by eating MUFA at every meal you will feel fuller longer and help to curb your appetite. If you are interested in the science, you can check out the British Journal of Nutrition (2003), 90:717-727 Cambridge University Press, specifically the article titled: Substitution of saturated with monounsaturated fat in a 4-week diet affects body weight and composition of overweight and obese men
Substituting dietary saturated fat with unsaturated fat, predominantly MUFA, can induce a small but significant loss of body weight and fat mass without a significant change in total energy or fat intake.
More science states that:
In conclusion, diets in which saturated fat is partially replaced by MUFA can achieve significant reductions in total and LDL-cholesterol concentrations, even when total fat and energy intakes are maintained.
Cholesterol reduction using manufactured foods high in monounsaturated fatty acids: a randomized crossover study
Okay, so you want to add MUFA to your diet, How can you do so?
The question as I stated above, is the challenge of balancing the 1600 calories a day with high calorie MUFA foods.
The other challenge is weight loss is both an emotional task as well as a physical task. Physically is really the easy part: Eat Less Food, Exercise More. Emotionally, weight loss is the difficult part. With any lifestyle change, we have to very strong motivations for making the change. The motivation to change must outweigh the difficulty in overcoming our predeliction for eating and emotional and pscychological attachment to unhealthy habits. I’ve explored the topic of motivation many times here at simpleweight, and it can not be stated often enough.
You must think positively, manage expectations, create strong motivations, and make weight loss socially fun in order to sustain long term habitual change such as weight loss and weight management. For more information, I suggest you read: 7 steps to a positive and healthy lifestyle.
What are your motivations and how has the MUFA diet worked for you?