6-Pack in 90 Days.

 

There are 4 key components to dropping unwanted body fat, and building lean muscle.
- Monounsaturated Fats
- Fibre
- Quality Protein
- Increased Calorie Expenditure (boosting your metabolism through diet, movement, exercise, etc.)

Today I am going to talk about MUFAs.

MUFAs are naturally occurring compounds and they make losing body fat a cinch.  Recent studies have shown that they are "exceptional" at directly targeting abdominal fat.


But first let me explain what MUFAs are.  They are a Monounsaturated Fatty Acid, and have one double bond in the fatty acid chain, while the remainder of the carbon atoms in the chain are single-bonded. (Remember organic chemistry class???).  This is different from polyunsaturated fatty acids that have more than one double bond . 

Because they only have one double bond, their melting temperature in higher than other fatty acids.  This means that it is harder for you body to metabolize them, or break them down.  This in turn stimulates your metabolism.  Studies have shown that MUFAs are associated with a higher resting calorie expenditure (higher metabolism, burning more calories) (reference).

Population studies have shown that populations that consumer a diet higher in MUFAs than any other fat have healthier body mass index (less of the population is overweight or obese), and have lower incidence of diabetes, heart disease, cancer.  In fact, these MUFAs consuming cultures tend to consumer more overall fat than other populations, but the majority of the fat consumed is MUFAs. (reference)

So what does that mean for you?  Try substituting these MUFA foods in place of other foods:
- whole milk Greek yogurt
- nuts (especially cashews, macadamias, almonds )
- seeds
- olives
- olive oil, sesame oil, safflower oil, avocado oil
- avocados
and occasionally red meat

When you include MUFA foods in your diet with the other three components, you should shortly be noticing that your belt seems to be getting a little bit longer ;)

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