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    Mediterranean Diet:The Complete Guide with Meal Plan and Recipes for Normal People Who Want to Eat Healthy and Lose Weight
    Mediterranean Diet:The Complete Guide with Meal Plan and Recipes for Normal People Who Want to Eat Healthy and Lose Weight
    Mediterranean Diet:The Complete Guide with Meal Plan and Recipes for Normal People Who Want to Eat Healthy and Lose Weight
    Ebook75 pages51 minutes

    Mediterranean Diet:The Complete Guide with Meal Plan and Recipes for Normal People Who Want to Eat Healthy and Lose Weight

    By Dexter Jackson

    ()

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    About this ebook

    You will soon discover how much the Mediterranean Diet Plan can help you lead a healthier lifestyle, which still being delicious!

    You will ultimately be setting specific goals, such as consuming fewer sweets and meats than what you may be accustomed to with your current eating schedules.

    Switching to this way of eating is well-known by many as a first step in the rest of his or her life, not just a diet plan. You will learn ways of how to substitute foods and the benefits you will reap by using these guidelines and tips. Several recipes will be provided to show you how easy it is to change your eating patterns without being hungry.

    Before you begin the process, you need to be motivated and set the goals within a realistic timescale if you want to lose weight. You will need to set the action plan as it is described and adjust the meals to your liking. At first, you will need to study the path and follow the guidelines. Remain determined because all you need to know is within this book.

    Some of the many things discussed about the Mediterranean Diet include:


    - The Simple Basics and Health Benefits of the Mediterranean Diet
    - Specific Recipes Designed to Help you get Started
    - A Meal Plan for you to Follow on your Journey
    - Myths and Common Mistakes with the Mediterranean Diet
    - And much more...

    Do you know how to make the lifestyle changes needed to be healthier? If the answer is no, you will learn a lot while reading Mediterranean Diet: A Complete Guide with Meal Plan for Normal People Who Want to Eat Healthy and Lose Weight.

    Do yourself this massive favor and see what the Mediterranean Diet is all about!

    LanguageEnglish
    PublisherChristian Mikkelsen
    Release dateMay 11, 2017
    ISBN9781386747161
    Mediterranean Diet:The Complete Guide with Meal Plan and Recipes for Normal People Who Want to Eat Healthy and Lose Weight
    Author

    Dexter Jackson

    Dexter is a personal trainer of more than 6 years and a certified nutritionist and dietitian. He has helped his clients get in shape, build muscle, lose weight and create an ever-lasting healthy lifestyle. Dexter was born and raised, and owns his own personal gym in a small town in New Jersey, and his number 1 passion is of course health and fitness, but he has recently begun writing so that he can share everything that he has learned from his experiences and mistakes, so that others can avoid the same kinds of muscle building and dieting myths that many have become a victim to. Dexter hopes to improve his writing skills as he releases more and more content in the health & fitness niche.

    Read more from Dexter Jackson

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      Book preview

      Mediterranean Diet:The Complete Guide with Meal Plan and Recipes for Normal People Who Want to Eat Healthy and Lose Weight - Dexter Jackson

      Introduction

      Congratulations on purchasing the Mediterranean Diet: A Complete Guide with Meal Plan for Normal People Who Want to Eat Healthy and Lose Weight, and thank you for doing so. I believe you will discover it will quickly become a way of life.

      The following chapters will discuss a specific diet plan that has been used in countries such as Spain, Greece, and Italy as well as other Mediterranean locations dating back to the 1960s. It was discovered when researchers noticed these individuals were much healthier when compared to the Americans, and also had a much lower risk of so many diseases that could be deadly.

      Many benefits will be discussed including how you can lose and maintain a healthy weight and discover a sustainable way to reduce any disease-causing inflammation. You may notice some parts may seem to be repetitive, but they are repeated to stress the importance of the particular issue being discussed.

      Each chapter will carry you through different aspects of the plan and how you can go about changing your eating patterns with the Mediterranean diet. The fortunate part of the Mediterranean diet (also called the Med Diet) is that you don’t have to travel to the exotic country to enjoy the cuisine. You can prepare them from items in your cupboards and refrigerator using your oven, stovetop, and own dining room table.

      You will also discover while on the Mediterranean diet plan, you will have more energy, and with that energy you can become more active. Motivation will be the leader as you head toward your new lifestyle making crucial changes along the road to success.

      Chapter 1: Basics of the Mediterranean Diet

      Before we begin the journey through the plan, you will first need to understand how the Mediterranean-style of cooking works for you. Simply stated, there is not any one way or right way for this diet. Each of these guidelines is not ‘written in stone,’ which means, they are very flexible.

      The Mediterranean style of eating gives you a huge advantage since you do not need to track any points or weigh out any portions for each of your meals. You will quickly learn how easy the plan is and know you can realistically stick to it.

      Once you get the methods figured out, you will love the many different spices and herbs that can liven up a normally drab meal. You will quickly discover which ones are your favorite foods. There are several items listed that will provide you with an idea of how delicious the food is.

      The World Health Organization (WHO) recommends you consume a minimum of eight to eleven cups of water each day if you are a woman, ten to fifteen if you are a man. WHO revealed millions of deaths annually are attributed to too little vegetable and fruit intake. Therefore, they support the basis of the Mediterranean plan.

      A Bit of History

      Ancel Keys, a scientist, and his colleagues included Paul Dudley which later became President Eisenhower’s cardiac physician, conducted a Seven Countries Study in the years following World War II comparing individuals in the United States to those living in Crete, a Mediterranean island.  He examined the plan testing individuals of all ages using the ‘so-called’ Mediterranean Diet.

      The long-running study examined 13,000 middle-aged men, (remember the times), in the Netherlands, Yugoslavia (at that time), the United States, Finland, Greece, Italy, and Japan. It became evident the fish, vegetables, fruits, beans, and grains were the healthiest meals possible, even after the deprivations of WWII. This was the starting point!

      The Plan Basics

      The first step is not to eat unless you are truly hungry. This section will first provide you with the essential groups of what to eat, drink, what to eat in moderation, what to eat rarely, and things you should avoid. You also need to know how many servings of what you are allowed on the food pyramid of the Mediterranean Plan.

      Servings of the Mediterranean Pyramid:

      Plenty of water is at the head of the list for every day!

      Monthly: Red meat = Four servings

      Weekly:

      Eggs  = Three servings

      Sweets = Three servings

      Nuts, Olives, Pulses = Three to four servings

      Olive Oil =  Seven to Fourteen tablespoons

      Legumes = Four servings

      Potatoes= Three servings

      Poultry = Four servings

      Fish

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