Hey Ladies! A fellow blogger recommended I look into the MUFA diet for one of my other blogs. I have barely begun to research it but since I am loving what I have learned AND I need to practice quoting and embedding from other sources (which I have just figured out is embarrassingly easy) I am going to give you a glimpse of it. I am a recovering fad dieter and am not at all interested in the actual “diet” involved here, but I am intrigued by the idea. Here’s a snippet from Prevention Magazine…
” There are five major categories of MUFAs: (1) oils, (2) nuts and seeds, (3) avocado, (4) olives, and (5) chocolate. Eating one serving of any of these foods at every meal will help reduce your accumulation of dangerous belly fat; control your calorie intake and you’ll lose inches and pounds, too–especially around your waistline. These mouth-watering recipes make it easy. Each portion contains high levels of MUFA, plus serving suggestions that allow you to create a meal that contains around 400 calories–enough to control your hunger and boost your energy without exceeding your daily needs. You can easily fit these meals into the Flat Belly Diet menu plans, but even if you’re not following the diet, you can still enjoy the rich flavor of MUFAs and their numerous health benefits. For centuries, these foods and fats have been hard to resist.” complete story.
Avocados and chocolate are good for me? Count me in! But on my terms, not theirs.
I looked at some of the recipes for the diet and they are too involved for me. For a minute I considered developing my own menu incorporating their rule of 4 meals of 400 calories and a MUFA at every meal with my new meat free design but it’s too much work. Instead I am going to just try adding a MUFA to each of the small meatless meals I eat every few hours currently. Check out the rest of the article and see what you think of it.
Am I the only one crazy about the 5 MUFA foods? Has anybody tried the FLAT BELLY DIET? I’d love to here about it.
MUFA-rich diet prevents central body fat distribution and decreases postprandial adiponectin expression induced by a carbohydrate-rich diet in insulin-resistant subjects
Objective: Central obesity is associated with insulin resistance through factors that are not fully understood. We studied the effects of three different isocaloric diets on body fat distribution, insulin sensitivity and peripheral adiponectin gene expression.
Research Design and Methods: Eleven volunteers, offspring of obese type 2 diabetic patients with abdominal fat deposition were studied. These subjects were considered insulin resistant as indicated by their Matsuda Index < 4 after OGTT and they maintained HBA1c < 6.5% without therapeutic intervention. All subjects underwent three dietary periods of 28 days each in a crossover design: a) diet enriched in saturated fat (SAT), b) diet rich in monounsaturated fat (MUFA; Mediterranean diet) and c) diet rich in carbohydrates (CHO).
Results: Weight, body composition and resting energy expenditure remained unchanged during the three sequential dietary periods. Using dual-energy X-ray absorptiometry we observed that when patients were fed a CHO-enriched diet their fat mass was redistributed towards the abdominal depot while periphery fat accumulation decreased compared with isocaloric MUFA-rich and high SAT diets (ANOVA < 0.05, respectively). Changes in fat deposition were associated with decreased postprandial mRNA adiponectin levels in peripheral adipose tissue and lower insulin sensitivity indices (SI) from a frequently sampled insulin-assisted intravenous in patients fed a CHO-rich diet compared with a MUFA-rich diet (ANOVA < 0.05, respectively).
Conclusions: An isocaloric MUFA-rich diet prevents central fat redistribution and postprandial decrease in peripheral adiponectin gene expression and insulin resistance induced by a carbohydrate-rich diet in insulin-resistant subjects.
Thanks for the tip! These are foods that I love soooo much and they make your skin radiant too. They are packed with omega oils and antioxidants. Yum!
Great, I’m always on the lookout for new diets. Maybe this one will be easier then the others I have tried. Worried about the taste a bit.
Wow London! That’s amazing! Thanks so much!
Columbus… I agree! I love all those things and I am on the antioxidant bandwagon right now. I’ve been taking pure pmegranite juice for a couple weeks and I feel great. Next I’m checking into the acai.
You know Joey, I love diets. Isn’t that ridiculous? I like the structure and being told what to do, I guess. There may be a diagnosis in there somewhere!
I just can’t stick to them for very long which is why I love the MUFA thing. I can make that adjustment pretty easy.
Thanks for commenting everyone!
Hey good luck with your diet
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