Michael M. Sisson - The Science of Mediterranean Diet: A Simple Beginners Guide to Burn Fat, Lose Weight & Live Healthily Without Suffering

A Simple Beginner's Guide to Burn Fat, Lose Weight & Live Healthily Without Suffering

By Michael M. Sisson & Mark Greger

Copyright 2019 - All rights reserved

No part of this book may be reproduced in any form without permission in writing from the author. Reviewers may quote brief passages in reviews.

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Table of Contents

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The Mediterranean diet is known as one of the healthiest diets in the world, and the adaptations of it seem to be the most auspicious nutritional plan to reduce the risk factors of cardiovascular disease. Back in the 20th century, cardiovascular diseases like heart disease and stroke had become an enormous problem.

At that time, the scientists studying the cause of these diseases noted a striking pattern. That is, the people in regions close to the Mediterranean Sea like Greece and Italy had very little heart diseases or stroke compared to other countries.

The scientists believed that the reason for the low rate of cardiovascular diseases was as the result of their healthy diet. This diet was high in plants like legumes, vegetables, fruits, bread, potatoes, whole grains, and nuts. The people also used vast amounts of extra-virgin olive oil, along with fair amounts of dairy, fish, eggs, and poultry.

Although the Mediterranean diet has been consumed for a long time within the Mediterranean region, it only recently gained popularity as one of the best ways to prevent disease and improve health. Since then, several studies have been conducted on the Mediterranean diet.

This book takes a look at the science of the Mediterranean diet, along with its beginners guide, food pyramids, and more ways of burning fat, losing weight, and living a healthy lifestyle without suffering.

This type of diet is one of the healthiest and most studied diets in the world. It is unique because it is the only comprehensive diet that has been found to result in the reduction in heart diseases by the gold standard of scientific studies. The tradition and history of the Mediterranean diet come from the social pattern and daily diets of the Mediterranean regions, including Greece, southern Italy, Spain, and Turkey.

Hence, the Mediterranean diet is not really a diet, its more of a healthy life-long way of eating. Its a lifestyle. For decades, people living on the Mediterranean coast have indulged in a high-fiber diet of vegetables and fruits, while also including moderate amounts of protein, quality fats, and sometimes a glass of wine to support a meal.

Interestingly, this eating pattern has been known to help prevent disease, enhances moods, and also help with weight loss. Thats right; several studies show that the Mediterranean diet help to lose excess weight, while also reducing the risk for cardiovascular disease, depression, and more.

If youre still reading, you know this diet is right for you. However, do you know the science behind the Mediterranean diet? Lets take a look at some of the studies carried out on the Mediterranean diet.

The Seven Countries Study introduced a form of the Mediterranean diet that was shaped in the dietary configuration of Crete in the late 1950s, to a total of 11,000 men in Japan, the United States, and Europe, for 15 years. The group that followed the Mediterranean diet in the study had a low rate of heart disease.

Notably, the people studied in Crete who had the Mediterranean diet had the lowest rate of death, cancer, and heart disease of all the groups considered. More recent studies have found that adherence to the Mediterranean diet can be related to cardiac mortality, death from cancer, and overall death rate.

Additionally, in the ensuing years in Crete, during the period when the diet of several people changes from the traditional Mediterranean diet, the rate of cardiac mortality increased.

As with any population-based study, there is no certainty that the lower rates of cancer, heart diseases, and total death was as a result of Mediterranean diets. To determine if the Mediterranean diet has health benefits, a randomized clinical trial is obligatory. Fortunately, several clinical trials occur.

This study was a randomized prevention trial performed to test whether the Mediterranean diet could be associated with a lower risk of myocardial infarction. The testing showed a statistically significant reduction in overall heart attacks and death rate in the group following a diet tailored after the Mediterranean diet. The Lyon Diet Heart Study involved 605 individuals who had recently had a heart attack.

The group that sticks to the Mediterranean diet had a 70 percent reduction in heart attacks and a 60 percent reduction in death rate. Fish omega-3 capsules and fish have demonstrated this effect in several randomized trials assessing their use in cardiac patients.

This study made headlines in 2013 for having caused a significant reduction in cardiovascular disease. More than 7,000 individuals in Spain were split into three different groups: the first group received advice on Mediterranean diet and nuts was delivered to their homes, the second group received the same information about Mediterranean diet, and extra-virgin olive oil was brought to their home. Also, the last set is a control group receiving advice about the low-fat diet.

The PREDIMED study found that people in the second group were 30 percent less likely to die of stroke, heart attack, or cardiovascular causes than the those eating a low-fat diet. In actual fact, the study finished earlier than anticipated, because the earlier results were significant enough that the researchers considered unethical to continue with the study. This study was a welcome validation for people advocating for the Mediterranean diet.