Bruna Palerma - 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 BRUNA PALERMA Copyright 2018 Bruna Palerma All rights reserved, no part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. Limit of Liability/Disclaimer of Warranty While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate.

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.
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 Alzheimers & Parkinsons 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.

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.

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.

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.

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

• 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

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.

• 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

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