Kelly Rutan found this very informative article on The 5 Flat Belly Foods:

These ingredients hold the power to truly transform your body, not to mention lengthen your life. The secret is their magical "MUFA" (Aka good fat!)

To the ancient Greeks, olive oil was liquid gold. For the Aztecs, chocolate was sacred. Almonds were prized by Egypt's pharaohs, and avocados have symbolized fertility for centuries. These can't-live-without-'em foods share more than history; they also share unique health properties. They're packed with monounsaturated fatty acids (also known as MUFAs, pronounced MOO-fahs), those good-for-you fats that protect you from chronic disease and, according to new research, can help you lose fat, specifically around your middle. That's why they're at the heart of the Flat Belly Diet.

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

1. Oils
Pick your MUFA: Canola oil, flaxseed oil, olive oil, peanut oil, pesto sauce, safflower oil, sesame oil, soybean oil, sunflower oil, walnut oil

Use them like this: Stir-fry with sesame, peanut, or canola oil; pan-fry in walnut or olive oil; spread pesto on a sandwich, drizzle it over soups or grilled foods, or toss it with rice or pasta; add walnut, sesame, or olive oil to marinades; cook with safflower, soybean, or sunflower oil; use flaxseed oil in salad dressings (flaxseed oil cannot be used for cooking)

A serving equals: 1 tablespoon

2. Nuts & Seeds
Pick your MUFA: Almonds, almond butter, Brazil nuts, cashew butter, chunky natural peanut butter, dry-roasted cashews, dry-roasted peanuts, dry-roasted sunflower seeds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, roasted pumpkin seeds, smooth natural peanut butter, sunflower seeds, sunflower seed butter, tahini (sesame seed paste), walnutsUse them like this: Eat these foods as a snack; sprinkle on a salad; crush and use as a crunchy topping for fish and chicken (dip fish or chicken in lightly beaten egg white to help nuts adhere); spread nut butters on crackers, bread, or fruit; stir nut butters into soups and sauces to add body and flavor

A serving equals: 2 tablespoons

3. Avocado
Pick your MUFA: Florida avocado, Hass avocado

Use them like this: Slice and serve with a salad or any entrée; mash with lime juice, salt, and pepper and serve with chips; chop and fold into store-bought salsa

A serving equals: 1/4 cup

4. Olives
Pick your MUFA: Black olives, black olive tapenade, green olives, green olive tapenade

Use them like this: Serve olives as a snack; sprinkle sliced olives on pizzas, salads, or pastas; spread tapenade on crackers or sandwiches; stuff tapenade into chicken breasts or fish fillets

A serving equals: 10 large olives or 2 tablespoons of tapenade

5. Chocolate
Pick your MUFA: Dark or semisweet chocolate chips, shavings, or chunks

Use them like this: Any way you crave!

A serving equals: 1/4 cup

--------
source: Originally published on February 1, 2008

1/4 cup of chocolate????

1/4 cup is the equivalent of 2 ounces... I could see that being one serving.

I wonder how close that is? I can't find a good reference to determine the density of chocolate (1 cup = 8oz is a volume-weight conversion using water, the density of which is different from chocolate)...

Might be similar enough with chocolate for eating purposes, but maybe not for baking. Also wondering if there is a difference between dark and semi.

...oops...I clicked on this thread because I thought it said "flat belly dancing"...

even better... there's chocolate here.... now I REALLY want some dark chocolate

I have a regular size candy bar sitting on my table that's 1.75 ounces. (I know, I know, there should NOT be a candy bar within arm's reach of me!) It's a little strange to me that they measured it in terms of cups rather than ounces, though. Strange. (Also, if I honestly need to eat more than a candy bar's worth of chocolate every day, I've been going about this "healthy eating" thing all wrong!)

I thought the chocolate thing was a bit 'weird' too, but that is what they put into the article. ???


Haha Stephanie, it will transform to that once we figure out how to shrink the ol' tummies down first.

For Valentine's Day, I got, and ate, one pound of dark chocolate Godiva truffels. Ever since, I've been losing weight as if a gypsy laid his finger aside his nose and whispered, "Thinner..."

Math time!!

Search for density of chocolate. Hmm.. not any really good reliable sources out there so I'm just going to go with one I found. Density of chocolate (rho) = 80 lbm/ft^3. Okay, now for the calculation:

mass = density * volume
m=rho*V= 80 lbm/ft^3 * 1/4 cup *.008355 ft^3/cup * 16 ounces/ lbm (don't get scared by the conversion factors!!)

So m=2.7 ounces. That seems like a LOT of chocolate! If someone can find a better value for the density of chocolate, I'll be glad to see what new value I come up with for mass. I think it's weird that they gave it in cups instead of ounces too, Jen R.

Stephanie...LOVE the King reference!

I love engineers....

Thanks! From a volume standpoint, a 1/4 cup seemed a bit... I generally consider 1-2 squares a serving (it's 50 or 100 calories), and I get the little 2" square dark chocolate bar that has 4 individual squares on it. It's not often, but it sure does taste good and make me feel good to have one

Hilarious!
Seriously tho, I could really get into being healthy even more if I could have chocolate every day!

tex

More articles...

5 Fat-Fighting Foods to Add to Your Diet!

Here's a twist on dieting you might like: instead of pointing out all the forbidden chocolates and other sweets and treats you can't have, let's talk about what you can have! Of course, just adding these "fat-fighting" foods to a poor diet of pizza and potato chips won't give you a figure like Anna Kournikova. But if you replace some of the bad calories you're currently consuming with calories from these foods, you might just be nicely surprised next time you step on the scale.

1. Apples. The skin of apples contains pectin, an insoluble fiber that serves as nature's own appetite suppressant. It's also believed that the scent of green apples is an effective stress reducer so keep a few out on your kitchen counter or at your desk.

2. Beans. High-fiber beans such as chickpeas, lima beans, and kidney beans make you feel fuller longer so you eat less and temper those unnatural cravings.

3. Eating Dairy. Eating 3 to 4 daily servings of dairy, such as low- or nonfat milk, cheese, and yogurt may help burn more fat by shifting energy stored in fat cells to working muscles, according to a recent study. Not only will it help get rid of old fat cells, but it'll make it easier to keep the weight off for good!

4. Oatmeal. Try starting your day with a bowl of oatmeal instead of a Krispy Kreme. The regular, slow-cooking kind is much better for you than the sweetened, over-processed "instant" type. Oatmeal is a great source of the essential fatty acid GLA, and it contains a cholesterol-fighting combination of fiber, protein, and complex carbohydrates.

5. Nuts and seeds. These contain a lot of fat-fighting protein and fiber that will help you lean down as long as you don't overdo it as they're also high in calories and fat. Filling an empty Altoids container with raw almonds or walnuts will help with portion control and give you a healthy and filling snack when you're on the go.

source: HowToBeFit.com