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Mediterranean Diet For Beginners: The Complete Guide To Easy Mediterranean Diet For Weight Loss And Healthy Living
Mediterranean Diet For Beginners: The Complete Guide To Easy Mediterranean Diet For Weight Loss And Healthy Living
Mediterranean Diet For Beginners: The Complete Guide To Easy Mediterranean Diet For Weight Loss And Healthy Living
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Mediterranean Diet For Beginners: The Complete Guide To Easy Mediterranean Diet For Weight Loss And Healthy Living

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Have you ever wondered why the citizens of the Mediterranean surrounded countries live a healthy and longer life, why age never seem to tell on them and why they rarely complain of any form of illness? The answer to your questions lie in the traditional diet these Mediterranean surrounded countries have adopted.


With numerous health benefits such as; lowering LDL (bad) cholesterol, prevention against Type-2 diabetes, Alzheimer’s, Parkinson’s diseases and fighting cancer, depression, obesity and many heart related disease; the Mediterranean diet has become the most recommended diet for a general healthy living.


Mediterranean Diet For Beginners is a comprehensive guide for beginners who are just starting out on a Mediterranean diet and for those who desire to try new and tasty Mediterranean recipes.


In this book, you will find out the history behind the Mediterranean diet, why the use of olive oil is very important and 100 easy and delicious recipes to cook.


For easier access, each recipe has been grouped under the following subcategories: breakfast, salad, seafood, pasta, soup, chicken, side dishes and vegetable recipes.

LanguageEnglish
PublisherPublishdrive
Release dateMar 12, 2018
Mediterranean Diet For Beginners: The Complete Guide To Easy Mediterranean Diet For Weight Loss And Healthy Living

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    Book preview

    Mediterranean Diet For Beginners - Bruna Palerma

    Tomatoes

    INTRODUCTION

    The Mediterranean diet is not just a diet, it's a way of life, a way of life deeply rooted in the coastal cuisines of countries such as Italy, Greek, Spain, Turkey, France and other Mediterranean surrounded countries.

    With benefits such as weight loss, reducing LDL cholesterol, protection against heart diseases, type-2 diabetes, cancer, fight against Alzheimer’s & Parkinson’s disease admits many other, the Mediterranean diet has become one of the world's healthiest, popular and recommended diets.

    Based on the local foods consumed by the citizens of these Mediterranean countries, this diet is diverse, full of color, healthy and nutritional diet. If you want to lose weight or live a heart healthy life, the Mediterranean diet is the best choice of diet.

    PART 1 -  THE MEDITERRANEAN DIET PRIMIER

    CHAPTER ONE

    What Is Mediterranean Diet?

    A typical Mediterranean diet meal consists of whole grains, plant-based, healthy fats, few poultry foods with an occasional glass of wine. The Mediterranean diet is a diet that is full of flavor, color and texture, it is different from other regular meals and contains a balanced nutritional ingredients needed for the sustenance of the body.

    The Mediterranean diet is a diet based on the eating habits of the countries that surround the Mediterranean Sea; enrich with nuts, fruits, olive oil, vegetables, whole grains, lean animal protein with few quantity of red meat. Top medical experts and professionals have accepted this diet as a recommendation for weight loss program and a general healthy living style.

    In the Mediterranean diet various healthy fats such as polyunsaturated fat which can be gotten from specific type of fish and shellfish, monounsaturated fat that is derived from olive oil is being encouraged, while unhealthy fats like saturated fats and trans fats, which are usually present in red meat and processed foods should be avoided as much as possible. Even though a Mediterranean diet requires a lot of plant-based diets, it cannot be categorized as a vegan or vegetarian diet because the consumption of fish, shellfish, little bit of poultry are involved.

    History Of Mediterranean Diet

    The Mediterranean diet is patterned along the coastal cuisines of the countries that are bordered around the Mediterranean Sea, countries such as France, Greece, Italy, Northern Africa, Spain and Turkey.

    Although the Mediterranean diet has been around for thousands of years in Italy and its surrounding countries, the diet didn't gain any recognition until early 1990s even though it was publicized by Angel and Margaret Keys in 1975.

    The Mediterranean diet is not just a fun and clean way of eating but also an effective way to lose weight and lower inflammations which lead to life threating diseases. It was not until Walter Willet, a Harvard University doctor released his version of the Mediterranean diet that people started to understand it and it began to gain mainstream recognition.

    Why Olive Oil?

    Almost all nutrition researcher has associated some of the health benefits of the Mediterranean diet to a vast quantity of olive oil content present in most dishes. Olive oil is one of the few foods that contains omega-3 fats. Some scientific evidence propose that the risk of coronary heart disease may be reduced by eating about 2 tablespoons of olive oil on a daily basis due to the monounsaturated fat present in olive oil.

    Olive oil also has a very high composition of phenols compound, which are effective that can reduce inflammation. Olive oil majorly consists of monounsaturated fatty acids including oleic acid, which is the most important of all. Oleic acid, when compared to other refined trans-fats, vegetable oils or hydrogenated fats is known to be very heart-healthy in a lot of different ways. According to various studies, monounsaturated diets also help to reduce LDL cholesterol, increase HDL cholesterol and reduce triglycerides more than heavy carbohydrate diets do.

    Daily amount of olive oil consumption depends on your specific calorie needs and diet but it is generally recommended to take in 1-4 tablespoons daily. Research has shown that dieters in the Mediterranean area most likely consume within 3-4 tablespoons daily.

    CHAPTER TWO

    Benefits Of Mediterranean Diet

    According to various research, the Mediterranean diet has numerous health benefits, from preventing Alzheimer’s and Parkinson’s, reducing LDL cholesterol and protecting the development of heart related disease, depression, type-2 diabetes, cancer, obesity and metabolic complications obesity.

    Below are some of the major health benefits that can be gotten from embarking on Mediterranean diet.

    Protect Against Type-2 Diabetes

    Maintain Heart Health

    Lower the Risk Of Alzheimer's & Parkinson's Disease

    Effective & Healthy Weight Loss

    Fight Against Cancer

    Protects Cognitive Health

    Fight Against Inflammation

    Improve Skin Health

    Increase Longevity

    Getting Started With Mediterranean Diet

    The idea of fully switching from a regular diet to a Mediterranean one might be a little overwhelming so instead of going all out and swapping your American rich diet for a Mediterranean one you can start out by adding one Mediterranean diet to you plate per meal.

    I have listed out some necessary steps you need to consider if you want to make the switch to Mediterranean diet easy and effective.

    Replace your cooking oil with olive oil.

    Consume a lot of fish

    Eat more of vegetables

    Add whole grains to your daily dish

    Replace regular snacks with nuts

    Have some fresh fruits for dessert

    Take a minimum of 1 glass of red wine a day

    Eat with family and friends

    CHAPTER THREE

    What To Eat Regularly

    Vegetables

    Fruits

    Nuts & Seeds

    Legumes

    Tubers

    Whole Grains

    Fish & Seafood

    Herbs & Spices

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