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    The Effective Mediterranean Diet for Beginners: A Complete Guide Plus 60 Easy & Delicious Recipes
    The Effective Mediterranean Diet for Beginners: A Complete Guide Plus 60 Easy & Delicious Recipes
    The Effective Mediterranean Diet for Beginners: A Complete Guide Plus 60 Easy & Delicious Recipes
    Ebook141 pages42 minutes

    The Effective Mediterranean Diet for Beginners: A Complete Guide Plus 60 Easy & Delicious Recipes

    By Chef Effect

    3.5/5

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    About this ebook

    The Effective Mediterranean Diet for Beginners

    What’s the first thing that comes into your mind when you think about Mediterranean food? If you ask other people, various answers would come up—pasta, pizza, white bread, gyros, falafel, hummus, pita and so on. But it’s important to realize that these foods are not exactly what you’d call “healthy”, which the Mediterranean Diet is known for.

    So what does the real Mediterranean Diet look like?

    The Mediterranean Diet is based primarily on the dietary habits and nutritional intake of people in countries situated near the Mediterranean Sea, including Greece, Italy, and Crete. This diet plan places heavy emphasis on the consumption of fruits and vegetables, seafood, whole grains and healthy fats. It allows for moderate intake of dairy products and poultry, but says no to sugary treats, refined grains, and heavily processed foods.

    In this book you will learn about the main health benefits of the Mediterranean Diet in detail which include:

    • Protection against heart disease
    • Reduction of the risk for cancer
    • Prevention of the Alzheimer’s disease
    • Prevention of the Parkinson’s disease
    • Strengthening of muscles
    • Increase of life span
    • Weight loss boost

    You will also be educated on the types of foods that you will need to eat when on the Mediterranean Diet, and the types of foods that you will need to avoid. We will also give you recommendations on portion sizes for different foods and ingredients.

    In addition, you will learn about some myths and facts about the Mediterranean Diet which will surprise you!

    You will then learn about the tips and tricks of using the Mediterranean Diet to lose weight, and how to shop for the Diet.

    Finally, you will be given a weekly meal plan and 60 amazing recipes to start your diet right away. Some of the recipes include:

    • Breakfast Quinoa
    • Asparagus Prosciutto with Egg
    • Toasted Bread with Tuna
    • Garlic Shrimp Pasta
    • Savory Tofu and Rice Soup
    • Herbed Lamb and Roasted Veggies
    • Ravioli and Vegetable Soup
    • Sautéed Squash and Gorgonzola Polenta
    • Chicken Pesto and Bean Soup
    • Spanish Mussels
    • Pork Tenderloin
    • Apricot Jam Tart
    • Watermelon Sorbet
    • Pears in Wine
    • Vegetable Pizza
    • Dolma Wrap

    Get your copy and start your Mediterranean Diet Journey today!

    See You on the Effective Side!

    -Chef Effect

    LanguageEnglish
    PublisherChef Effect
    Release dateNov 24, 2017
    ISBN9781386413721
    The Effective Mediterranean Diet for Beginners: A Complete Guide Plus 60 Easy & Delicious Recipes

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      Pictures per recipe would have made a great difference. Feed our eyes first to spur us to try the recipes. Already discouraged to look at other books by the author.

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    The Effective Mediterranean Diet for Beginners - Chef Effect

    Introduction

    For decades, the Western Diet has been linked to an array of serious chronic ailments, including heart disease, cancer, diabetes and obesity, among others.

    In fact, it has been described as a global heart risk, according to a report published in WebMD.

    Characterized by excessive consumption of foods high in saturated fats, refined sugars, and sodium, this diet has been shown in scientific research to weaken the body by reducing immune function.

    The diet’s high calorie and fat content, meanwhile, makes a person more susceptible to steady weight gain and increased cholesterol levels, which in turn can lead to life-threatening illnesses.

    Now let’s hear the good news. It’s absolutely good to know that you don’t have to suffer from any of the ill health effects of this diet, even if you come from or live in a Western country.

    How is that possible? Through a diet plan called the Mediterranean Diet.

    This diet doesn’t only guarantee safe and effective weight loss but also significant improvement in your overall health. We’ll walk you through the basics of this diet program as well as provide easy and delicious recipes that will surely get you excited.

    And in no time, you’ll be on your way to a fitter and healthier you. Good luck!

    An Overview

    What’s the first thing that comes into your mind when you think about Mediterranean food? If you ask other people, various answers would come up—pasta, pizza, white bread, gyros, falafel, hummus, pita and so on.

    But it’s important to realize that these foods are not exactly what you’d call healthy, which the Mediterranean Diet is known for.

    So what does the real Mediterranean Diet look like? That’s what we’ll be discussing in detail in this chapter.

    What is the Mediterranean Diet?

    The Mediterranean Diet is based primarily on the dietary habits and nutritional intake of people in countries situated near the Mediterranean Sea, including Greece, Italy, and Crete.

    It was first introduced in the 1960s, a decade characterized by low rates of chronic diseases and long life expectancy despite the fact that medical technology was limited at that time.

    This diet plan places heavy emphasis on the consumption of fruits and vegetables, seafood, whole grains and healthy fats. It allows for moderate intake of dairy products and poultry, but says no to sugary treats, refined grains, and heavily processed foods.

    Combined with other essential elements to good health such as exercise and avoidance of unhealthy lifestyle habits, this diet has been proven effective in lowering the risk of heart disease and many other diseases. We’ll tackle how these benefits are backed by scientific research in the next section.

    Top Health Benefits

    For years, the Mediterranean Diet has been highly valued for its countless health benefits, the most prominent of which are discussed in detail below.

    Protects Against Heart Disease

    Heart disease accounts for more than 30%of deaths all over the world. One effective way to lower your risk of this disease is by taking on a healthy diet, such as the Mediterranean Diet.

    Clinical studies have shown that this diet protects against heart problems by helping to stabilize cholesterol levels and preventing obesity.

    Lowers Risk of Cancer

    A disease characterized by uncontrollable growth and spread of malignant cells, cancer is another leading cause of death worldwide.

    There are many forms of cancer, some of which can be prevented with a diet that’s rich in antioxidants.

    As you might have heard, antioxidants can effectively fight the detrimental effects of free radicals in the body. Free radicals are some of the

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