West - Mediterranean Diet: The Complete Beginners Guide To Weight Loss & Healthy Living + 7 Day Meal Plan & Recipes

Mediterranean Diet:

The complete beginners guide to weight loss & healthy living + 7 Day Meal Plan & Recipes.

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Why the Mediterranean Diet?

T he Mediterranean diet is comprised of food that comes from an expansive region including Spain, southern Italy, Greece, Monaco, France, Turkey, and parts of the Middle East. This means that there are nearly endless food choices that make dieting easy, fun, and new. You dont have to put so much focus on what you cant have because there are so many foods that you can enjoy.

In fact, the staples of Mediterranean food include olives and olive oil, wheat, fresh produce, and wine. Yes, that is rightwine. On this diet, having a glass of red wine with dinner is not only okay but is part of the meal plan! Although, if you are averse to alcohol, you can leave out the red wine and still have all the same great results.

This diet will not only help you to lose weight but will transform the entire way you look at your health and wellness for the better!

Mastering the Mediterranean Diet

T he Mediterranean diet was first introduced publicly in 1945 by Doctor Ancel Keys; however, the diet did not begin to catch on in other parts of the world outside of the region until the 1990s. Dr. Keys recognized, while stationed in Italy, that people who follow a diet consistent with this region of the globe have longer life expectancies, fewer deaths from heart disease and stroke, and many other health benefits, including a higher reported quality of life and less stress.

Although Mediterranean cuisine has evolved over the last few centuries as New World foods were introduced in Spain, Greece, France, Italy, and Turkey in the 16th century, the consumption of saturated fats has been the key factor in bettering the health of people in the region. The reduction of saturated fat has directly lead to the lower risk of heart disease and heart attack that people in the Mediterranean have.

Studies of plant-based diets such as the NIH-AARP Diet and Health Study on the Mediterranean diet have concluded that people who follow a largely plant-based diet have beneficial health effects and decreased mortality rates. The Mediterranean diet, although plant-based, is not vegetarian. Fish and chicken are used in many recipes. This diet also has a high salt content as some of the staple food items olives, salt-cured cheeses, anchovies, and capersare all high in salt.

Benefits of the Mediterranean Diet

N ot only can the Mediterranean Diet help you lose weight fast, but this diet has eight other great health benefits. This makes the Mediterranean diet one of the best all-around diets you could follow.

1. Promotes strong bones- JAMA Internal Medicine recently released medical findings that the Mediterranean diet contributes to strong and healthy bones. In a study done by JAMA, participants over the age of 65 who partook in the diet had fewer broken bones and fractures. It was also shown in another study that men retained 80% more calcium while following the Mediterranean diet compared to those who did not. The Mediterranean region also happens to have the lowest risk level for osteoporosis. Many of the foods in the Mediterranean diet are very high in calcium such as cheese, certain berries, pears, and chicken. There is also Vitamin D and potassium, which are also great for combating weak or brittle bones, in high abundance in many recipes for the diet.