No. 75

MUFA & PUFA Fatty Acids and Weight Loss

Lose Weight and Reduce Belly Fat– 

Start losing weight simply by making these healthy changes in your diet-

1. Drink 3-5 cups of tea between meals each day- including ginger in your tea improves weight loss
2. Drink the juice of 1/2 lemon in hot water, 15 minutes before meals to reduce your appetite
3. Take 1 teaspoon of garcinia cambogia or an herbal blend for weight loss, 1 hour before meals with water
4. Consume healthy fats with every meal- these include MUFAs and PUFAs.
5. Consume high fiber every day- this reduces weight, bad cholesterol, high blood sugar, high blood sugar, and constipation. Best fibers include; psyllium husk, chia, hemp seed, and fiber from raw vegetables.

Good fats help you to reduce belly fat and shed pounds. Avoiding fat will cause your body to pile on pounds and weaken your myelin sheath. In the past, people who avoided all fats also developed Lupus.

So be sure to get a healthy amount of good fat every day which includes a serving of these foods with each meal. Doing this will naturally cause your metabolism to balance.The Mediterranean Diet is an excellent way to include healthy fat.  But even if you don’t subscribe to this diet, here are the foods which contain good fat and are high in MUFAs.

MUFA-Rich Foods

To help lose weight, eat ONE  MUFA-rich food with every meal–

• Avocados and Avocado Oil
• Coconut oil
• Dark Chocolate (ha ha)
• Nuts;  almonds, cashews, pecans and macadamias
• Nut butters
• Olive oil
• Olives
• Peanuts, peanut butter, and peanut oil

Examples of serving sizes of MUFA-rich foods are;

• 1/4 avocado
• 10 olives
• 2 tablespoons olive oil
• 2 tablespoons nuts
• 2 tablespoons nut butter
• 2 tablespoons coconut oil per day
• A quarter cup of unsweetened dark chocolate chips (ha ha)

Include at least TWO Healthy–  PUFA-rich foods into your meals every day for more rapid weight loss. Here are some examples:

PUFA-Rich Foods

• 1 ounce of organic sunflower seeds
• 3 ounces of fish
• Seaweed
• 1 ounce of pine nuts
• 1 serving of walnuts
• 1 serving flax seeds or 1-2 tablespoons of organic high lignan flaxseed oil

AVOID Bad PUFA Fats

BAD PUFA fats include vegetable oils which are the primary source of omega 6 fatty acids. Oily fish contains omega 3 and omega 6 so this food source is good. In history, consumption of omega 3 to omega 6 was approximately 1:1.  The average American diet is 1:15 meaning 1 part omega 3 fatty acids, to 15 times omega 6 fatty acids. The amount of omega 6 is grossly disproportionate.

Eliminate These Omega 6 Sources for Weight Loss and Disease Prevention

• Canola oil (rape seed)
• Sunflower oil
• Cotton seed oil
• Safflower oil
• Sesame oil (except as a flavor in vegetable stir-fry)
• Corn oil
• Soy oil
• Avoid supplements with Omega 3.6.9 on the label

Omega 6 fatty acids are very high in the American diet.  All processed foods are rich in omega 6.  You could not buy processed foods and packaged foods at the supermarket without being in the unhealthy ratio. The imbalance in omega 6 fatty acids causes a wide range of disease.

A high omega 6 diet increases diseases including; 

• Crohn’s and Ulcerative Colitis
• IBS
• Cardiovascular disease
• Multitudes of cancers
• Mental illness
• Diabetes II
• Colorectal cancer
• Breast cancer
• Rheumatoid arthritis

Omega 6 distorts and reduces the good effects of omega 3 fatty acids.

Foods Which Contain A Good Balance of Omega 3 and Omega 6 which is a Whole Food Form Include

One or more of these foods should be consumed every day;

• Oily Fish, especially salmon
• Kiwi
• Avocado
• Eggs
• Chicken
• Krill
• Calamari
• Flax seed, flax seed oil
• Fish oil
• Broccoli