I just started this & will post in a few weeks on how it is going. :) Ive also added exercising 3-4 times a week for at least 30 minutes. I love to do the Wii Fit, as I dont have to leave the house especially during the Summer months when I have my 7 year old underfoot.
Im finding that I can do the 30 minute Wii Fit free run and I can change the channel so my son can watch SpongeBob while I get in my 30 minutes of exercise. :)
How do I add MUFA (mono unsaturated fat) at every meal?
Basically, try to add: Avocado, Canola oil, Olive Oil, Nuts like almonds, cashews, pecans, and peanuts, Olives, Peanut butter and peanut oil, or Sesame seeds to your diet.
One of the best ways is to try to mix and optimize those ideas. For example: Traditional pesto is made from pine nuts, olive oil, basil, parmesan cheese. What a tasty way to get MUFA.
Here are some more specific ideas for each meal:
MUFA Breakfast Ideas for weight loss
Add Avocado in omelet
Spread Peanut butter on toast, bagels, english muffins, or apples
Sprinkle Almonds (nuts) on top of pancakes, waffles, and even french toast
Mix nut-based granola in your yogurt
Blend Flax Seed Oil with your favorite fruit smoothie
Add Sunflower seeds, Walnuts, or Pecans to your cereal or oatmeal
MUFA Lunch & MUFA Dinner Ideas for weight loss
Toss sliced avocado, chopped olives, or sliced nuts in your green leaf salad
Pour Oil Based Dressings on top of your salad specifically Olive Oil, Sun Flower, or Peanut Oil
Add avocado to a Mexican chicken or black bean soup
Instead of croûtons, add nuts and seeds to your or soup or salad
Add nuts to stir fry dishes
Ask for Olives in your Enchiladas or other Mexican Food.
Dribble Pesto sauce over a small bed of noodles
Add a dollop of pesto to dishes such as tomato soup or baked potato
Stir olives into your red pasta sauce
Sprinkle nuts on cream-based soups like tomato-basil, butternut squash soup, etc.
Add Avocado to your deli sandwich (Jimmy John’s is great for this)
Top your Chicken Sandwich, Turkey Burger, or Small Hamburger with Guacamole
MUFA Snack Ideas for weight loss
Eat Raw Nut based Trail Mix.
Spread Olive tapenade on a cracker or crostini
Spread Avocado and cheese on a cracker
Dip apples or celery in Peanut or almond butter
Have an Olive Loaf Bread slice with olive oil
Remember, the key here is you need to keep your quantity of calories down for maximum benefit.
As I detailed in my MUFA weight loss article, Nuts, Avocados, and Oils are all high calories foods. Yet, they are very filling so you need less food at your meal. Try to strive for 400 calorie meals with a vegetable and protein rich diet.
Here are some other articles that you might like to read:
Flat Belly Diet: A Skim Review
Top Three 5 minute MUFA Snacks