Pufa fats build more lean muscle burn fat

Polyunsaturated fats, also called polyunsaturated fatty acids or PUFA, are good fats. They are a type of fat that is good for your heart health Including PUFA foods like olive and canola oil in your diet can reduce your risk of developing health problems. Your body can't make this type of fat

Study
There is evidence that increasing the proportion of polyunsaturated fatty acids (PUFA) in a diet can enhance the rate of fat oxidation acutely higher pufa in a diet has also been associated with greeter abdominal fat loss in longer term studies

We investigated liver fat accumulation and body composition during overfeeding saturated fatty acids (SFAs) or polyunsaturated fatty acids (PUFAs). LIPOGAIN was a double-blind, parallel-group, randomized trial. Thirty-nine young and normal-weight individuals were overfed muffins high in SFAs (palm oil) or n-6 PUFAs (sunflower oil) for 7 weeks. Liver fat, visceral adipose tissue (VAT), abdominal subcutaneous adipose tissue (SAT), total adipose tissue, pancreatic fat, and lean tissue were assessed by magnetic resonance imaging. Transcriptomics were performed in SAT. Both groups gained similar weight. SFAs, however, markedly increased liver fat compared with PUFAs and caused a twofold larger increase in VAT than PUFAs. Conversely, PUFAs caused a nearly threefold larger increase in lean tissue than SFAs. Increase in liver fat directly correlated with changes in plasma SFAs and inversely with PUFAs. Genes involved in regulating energy dissipation, insulin resistance, body composition, and fat-cell differentiation in SAT were differentially regulated between diets, and associated with increased PUFAs in SAT. In conclusion, overeating SFAs promotes hepatic and visceral fat storage, whereas excess energy from PUFAs may instead promote lean tissue in healthy humans.

Pufa fat sources
omega 3
sunflower oil seeds
chia seeds
flax seeds oil
olive oil