Lower Stomach Fat with Monounsaturated Fats

 

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Almonds are a healthy source of monounsaturated fats. The Almond Board of California explains that including about 1 oz. of almonds daily will help to keep your metabolism elevated. Olive oil and avocado are also foods filled with monounsaturated fats. These. Monounsaturated Fatty Acids—MUFA—Can Fight Belly Fat and Increase Longevity.

Volumes of research support the goal of replacing “bad” saturated fat with “good” fat. Here’s how MUFA— monounsaturated—should figure into your diet. Peanut butter is comprised of monounsaturated fat which has been shown to help with fat loss and decreased belly fat. It also has a plethora of health benefits such as reduced cholesterol, decreased the risk of heart attack and stroke, decreased discomfort from rheumatoid arthritis and even a decreased risk of breast cancer.

All fat doesn’t automatically lead to belly fat. Consuming polyand monounsaturated fats, such as those found in nuts, avocados, salmon and olive oil, in place of trans and saturated fats. Monounsaturated fats reduce belly fat. Monounsaturated fats are the fats found in many plant-based foods, such as olive oil, peanuts, and avocado. Although you may hear the word “fat” and think it’s something damaging to your weight loss efforts, nothing is further from the truth.

Monounsaturated fats are healthy fats most commonly found in olive oil, nuts, seeds and some animal-based foods. Diets high in monounsaturated fats can. Belly fat.

Subcutaneous fat is the belly fat you can feel if you pinch excess skin and tissue around your middle. Visceral fat is belly fat that accumulates in your abdomen in the spaces between your organs. Too much visceral fat is strongly linked with a greater risk of serious health problems. To battle belly fat: Eat a healthy diet.

Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit added sugar and saturated fat, which is found in meat and high-fat dairy products, such as cheese and butter. Why It’s Great: Peanut oil is loaded with a monounsaturated fat called oleic acid (OEA) which can help reduce appetite and promote weight loss. Plus, research out of the University of California, Irvine, found that this particular type of fat boosts memory. Don’t forget it next time you cook.

Monounsaturated fat is fatty acid with one double bond in the fatty acid chain with the remainder single-bonded. The melting point of monounsaturated fats, or MUFAs, is between that of saturated fats and polyunsaturated fats (PUFAs), meaning that they’re liquid at room temperature and begin to solidify when refrigerated.

List of related literature:

Certain fats — especially monounsaturated fats (found in olive oil, nuts, and seeds) and omega-3 fatty acids (found in walnuts and fish) — have actually been shown to help reduce abdominal fat.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

Monounsaturated fats will not only lower your cholesterol and help you burn off your belly but also help you eat less.

“The New Abs Diet for Women: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet for Women: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Potter/Ten Speed/Harmony/Rodale, 2012

This prescription is based on studies documenting that monounsaturated fatty acids actually can help reduce tummy fat, including what medical experts call visceral fat, which is packed around your vital organs.

“The 17 Day Diet Breakthrough Edition” by Dr Mike Moreno
from The 17 Day Diet Breakthrough Edition
by Dr Mike Moreno
Simon & Schuster UK, 2014

For your sources offat, choose foods such as oily fish, nuts, and vegetable oils, which contain mostly heart-healthy oils (high in polyunsaturated and monounsaturated fatty acids).

“Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, 5th Ed” by Roberta Larson Duyff
from Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, 5th Ed
by Roberta Larson Duyff
HMH Books, 2017

To reduce dietary fat, eliminate fat as a seasoning and in cooking; remove the fat from high-fat foods; replace high-fat foods with low-fat alternatives; and emphasize whole grains, fruits, and vegetables.

“Understanding Normal and Clinical Nutrition” by Sharon Rady Rolfes, Kathryn Pinna, Eleanor Noss Whitney
from Understanding Normal and Clinical Nutrition
by Sharon Rady Rolfes, Kathryn Pinna, Eleanor Noss Whitney
Cengage Learning, 2020

Stick to monounsaturated and polyunsaturated fats (olive or canola oils, fats from healthy foods like nuts and avocados) and omega-3 fatty acids (found in salmon, walnuts, and DHA-rich eggs).

“What to Expect Before You're Expecting” by Heidi Murkoff, Sharon Mazel
from What to Expect Before You’re Expecting
by Heidi Murkoff, Sharon Mazel
Workman Publishing Company, 2009

As your sources offat, choose foods such as oily fish, nuts, and vegetable oils, which contain mostly heart-healthy oils (high in polyunsaturated and monounsaturated fatty acids).

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

Follow a relatively low­fat diet and concentrate on obtaining ‘healthy’ dietary fats: monounsaturates (e.g. found in olive, rapeseed, almond, avocado andmacadamia nut oils)andomega­3s (from oily fish, seepage 138).

“The Essential Guide to Vitamins, Minerals and Herbal Supplements” by Sarah Brewer
from The Essential Guide to Vitamins, Minerals and Herbal Supplements
by Sarah Brewer
Little, Brown Book Group, 2013

Use of fat substitutes and low calorie fats to replace all or most of the fat in salad and cooking oils could make it more difficult to achieve the required level of linoleic acid intake.

“Lipid Technologies and Applications” by Frank D. Gunstone, Fred B. Padley
from Lipid Technologies and Applications
by Frank D. Gunstone, Fred B. Padley
Taylor & Francis, 1997

In any healthy diet, fat intake should be primarily monounsaturated and omega-3 polyunsaturated fats (found in flaxseed and several types of cold-water fish).

“Lifetime Physical Fitness and Wellness: A Personalized Program” by Wener W.K. Hoeger, Sharon A. Hoeger
from Lifetime Physical Fitness and Wellness: A Personalized Program
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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19 comments

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  • My buddy laughed when I told them I was going to lose weight with just using Custokebon Secrets, but after I showed them awesome results right after I used it they are begging me to tell them about it. Of course I won’t tell them the details about this diet plan, hahaha

  • So I’ll do one one crunch for every like, then 2 sit ups for every comment
    I’ll update
    Sw: 130
    Gw: 115
    H: 4”
    Every 10 likes you can choose an exercise for me to do 10 times

  • want good advice thanks for sharing. I followed a new method to lose weight, you can see it here: the2weekdietnow (search it on the internet)

  • What is the best product or brand to lost a lot of weight? I read a lot of superb reviews on the net about how Custokebon Secrets will help you lost crazy amounts of fat. Has any one tried this popular lose weight diet plan?

  • Hi, I just wanted to say a big thank you. Thanks to your explanations on Fats, carbs, protein and micronutrients, I passed my Nutrition exam.

  • I cant thank you enough for this magnificent video, very clear and educational. But I did not understand the Omega 6 Omega 3 ratio thing How do I determine or know the ratio? etc etc. Could you kindly explain it to me again? Thanks a lot

  • Strict Keto (much less fat than normal, no to zero sugar/carbs/alcohol) + OMAD had me lose weight from 85+ down to 70 kgs in < 3 months w/ minimal exercise. AND YES, SUGAR and EXCESSIVE CALORIES won't take your fats away even an inch.

  • My fav part: AND THATS THE WORK OUT GUYSS. me: painfully slowly gets up wiping the sweat off my face ����z!(but the burn is totally worth itttt!!!)

  • I can’t believe there’s thumbs downs on this video, my instructor for my nutrition class used this video in a link to expand upon what lipids are, overall your video is very helpful

  • So educational, I have never heard FAT explained so well. I now have it on my phone for when I go shopping I can read FAT content. thank you so much

  • I disagree with this.
    Want to lose weight
    and/or improve health?
    Eat ONLY saturated fats on the Carnivore diet. Research the testimonials. People have been on this diet for years and are thriving.
    Good luck ����

  • You know what I shouldn’t give up imma ignore fast food as much as a can and try to drink water only water and healthy drinksimma do this everyday I wanna look good for summer

  • Día 1: No tocaba hacer este video.
    Día 2: No tocaba hacer este video.
    Día 3: Fue descanso

    Día 4✅: Corto video pero le saca a uno el jugo jaja.

  • Losing weight is a challenge. but I managed to lose weight following this diet: the2weekdietnow. com (G00GLE it) I lost 12 pounds in 3 weeks.

  • Insulin production must be limited. That’s why keto works so well. It’s not about healthy fats. It’s about fats all together. Lard from animals is healthy for us. But when you eat a high carb meal with it that’s when it causes problems. This is why people get tired after big meals like thanksgiving. Eating a very low carb diet with these fats increases immunity from colds, certain diseases, dental health, and of course fat loss. Eat all types of fats! From plants and animals. They all have their benefits.

  • That information about good fats was so health full to know so now I need to eat more good fat to my diet everyday to melted away fats

  • Can someone calculate my BMI? My mom says I’m not fat but I disagree. 5’4 and 114 pounds. I feel like I have a lot to lose… I’ve been doing her workouts for months and I feel like my abs are hiding underneath my belly fat.

  • Honestly great way of making a slow brain understanding better! If explained a little slower, would have been the # 1 way of teaching…:) Thank you so much, great job.

  • Avoid seed oils like canola, corn and soy oils.
    Eat olive oil, coconut oil, ghee or butter in moderation and don’t be afraid of their saturated fat. (Their role in heart disease has been disproven)
    And try to get some omega 3’s in your diet from sources like Wild salmon, mackerel and sardines, as well as flax seeds and walnuts.