While MUFAs appear to aid in weight loss and fat reduction efforts, they should be consumed in moderation. Replacing saturated and trans fats with MUFAs is an excellent way to experience their weight loss benefits. For example, try cooking with canola oil, peanut oil, or olive oil, instead of using butter or regular cooking oils.
The MUFA Diet recommends eating at least one MUFA with each of your three daily meals. However, their guidelines state that these meals should not exceed 400 calories. Suggestions include sprinkling nuts or seeds on salads, yogurt, and cereal; adding chocolate chips or nuts to whole-grain waffles or muffins; and adding olives to salads or whole-wheat pasta.
The Mediterranean diet embraces MUFAs in addition to a variety of vegetables, fruits, and whole grains, and also eggs, poultry, and wine. The diet also recommends a significant reduction in meats, sodium and sweets.
Incidentally, replacing saturated and trans fats with MUFAs provides other health benefits such as lowered cholesterol levels, reduced rheumatoid arthritis inflammation, and improved heart-functioning.