Quick Start Guides - The Essential 800 Calorie Mediterranean Recipe Book: A Quick Start Guide To Weight Loss With Intermittent Fasting And Mediterranean Diet Benefits. Calorie Counted Low Carb Healthy Recipes

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First published in 2019 by Erin Rose Publishing

Text and illustration copyright 2019 Erin Rose Publishing

Design: Julie Anson

ISBN: 978-1-9161523-0-4

A CIP record for this book is available from the British Library.

All Rights Reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted by any form or by any means, electronic, recording or otherwise without the prior permission in writing from the publishers. Unauthorised reproduction of any part of this publication by any means including photocopying is an infringement of copyright.

DISCLAIMER: This book is for informational purposes only and not intended as a substitute for the medical advice, diagnosis or treatment of a physician or qualified healthcare provider. The reader should consult a physician before undertaking a new health care regime and in all matters relating to his/her health, and particularly with respect to any symptoms that may require diagnosis or medical attention.

While every care has been taken in compiling the recipes for this Book we cannot accept responsibility for any problems which arise as a result of preparing one of the recipes. The author and publisher disclaim responsibility for any adverse effects that may arise from the use or application of the recipes in this book. Some of the recipes in this book include nuts. If you have a nut allergy its important to avoid these.

Contents

Pink Grapefruit & Carrot Smoothie

Cheese & Ham
Breakfast Peppers

Bringing together the worlds most successful diets, this easy-to-use cookbook provides you with simple and delicious recipes for fast, healthy weight loss.

By combining intermittent fasting (IF) with easy, healthy and delicious low carb, calorie-counted, Mediterranean style recipes, you can maximise weight loss results.

You can tailor your diet depending on your life-style and how much weight you want to lose. This book guides you on how to get started, offering weight loss tips and plenty of lovely recipes to choose from.

The Mediterranean Diet has been repeatedly backed by science which proved the health benefits include improving longevity, helping reduce cholesterol levels, blood pressure, heart disease, strokes, blood sugar levels, diabetes, obesity and inflammation.

Intermittent fasting on the 5:2 diet has been a great success with thousands achieving and maintaining their weight loss goals by significantly restricting their calorie intake 2 days a week. New research shows the optimum number of calories you can consume and still lose weight is 800 calories per day which is much more doable. Team that with the health benefits Mediterranean style food and you have a winner!

This Quick Start Guide contains clear, concise information on achieving fast weight loss and sustainable health benefits. It provides you with the essential information plus simple, great-tasting, calorie-counted recipes which are also low in carbohydrates. The result, you will be able to prevent hunger while losing weight and improving your health!

A Newcastle University published results of a study which found that overweight type 2 diabetics who followed an 800-calorie-a-day diet for 12 weeks reversed their diabetes plus they achieved and sustained average weight loss of 10kg.

A study by Oxford University showed health markers including an improvement in metabolic and cardiovascular health plus an average 10kg weight loss in an overweight group who replaced meals with soups, shakes and bars which totalled 800 calories per day.

A daily limit of 800 calories is about a third of the average guidelines to maintain weight, which for a man is 2,500 calories and less than half that recommended for a woman, which is 2000 calories.

Simply put, the 800 calorie diet plan involves restricting calories, on a daily basis, for no more than 12 weeks. Or following the 5:2 diet plan by consuming up to 800 calories 2 days a week, whilst eating a normal healthy diet for the 5 days.

Such calorie restriction is safe and doable for most people. Contrary to belief, fast weight loss can be maintained and it can help to lower blood sugar levels, in some cases even reversing pre-diabetes and type 2 diabetes.

By restricting calories you will be reducing, or cutting out, junk food, including refined carbohydrates, sugars and harmful fats on fasting days whilst eating vegetables, healthy fats and quality protein. This will have beneficial changes on the health of your gut too.

Eating low carbohydrate foods improves blood sugar, reduces your waistline and boosts your health. Blood sugar rises every time we eat, even more so from rapidly absorbed sugars and starchy carbohydrates. It later falls, when the quick effect of the quickly absorbed food wears off, causing peaks and troughs in the blood sugar causing hunger, fatigue and cravings for more sugar. To prevent huge swings in your blood sugar it is best to avoid starchy carbohydrates, sugar and alcohol to stabilise the body.

Another popular and proven successful weight loss technique is Time Restricted Eating (TRE). Basically this means eating all calories within a certain time frame each day. Often this can be a window of 8 to 16 hours a day, stretching the overnight fasting period, so you would consume no calories during this time. Time restricted eating allows the body to repair and you can start with a shorter fasting time and gradually increase it.

The benefits of calorie restriction and intermittent fasting extend beyond weight loss, and it is suitable for most people who are overweight. However, check with your doctor or health care professional that it is safe for you to do so before you begin.

Fasting is not suitable for the elderly, convalescing, children, during pregnancy or breastfeeding, or if you suffer from or have a history of an eating disorder or have a low BMI or have other medical conditions. Always seek your doctors advice and especially regarding medication changes.

Beginning any diet can be daunting so allow yourself to do it in whatever way works best for you, depending on how much weight you have to lose and how quickly you wish to shed extra pounds. Decide which weight loss approach to take.

You can:

1. Restrict yourself to 800 calories a day for 2 weeks and up to a maximum of 12 weeks.

2. Follow the 5:2 diet, restricting yourself to 800 calories for 2 days a week and eating sensibly for 5 days.

3. Combine fasting and/or non-fasting days with time restricted eating. This means all food should be eaten in an 812 hour window each day.

Plan which days you are fasting so you can be prepared. Increase your fluid intake on these days. Not only will it replace your usual food intake it will help your body eliminate fat. Drinking 2-3 litres a day is advisable.

Avoiding processed foods, sugar and carbohydrates such as pasta, bread, biscuits, cakes, cereals, crackers, noodles, rice and potatoes. Beware of sugary sauces like sweet chilli, BBQ, ketchup and concentrated fruit juices or fast food containing hidden sugars. Processed food are often contain high amounts of sugar and fat and its thought that combination is what causes cravings for junk food and results in weight gain.

Familiarise yourself with what you can eat and remove tempting foods from your cupboards.

You can eat your daily calorie limit over 2 or 3 meals, depending on what suits you and fits in with your lifestyle. Some prefer to extend their overnight fasting by having a late breakfast and early evening meal as they find it easier. However, you can spread your calorie intake over breakfast, lunch and dinner, opting for lighter meals.

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