Inna Volia - Mediterranean Diet For Beginners: With Over 120 Best Healthy Food Recipes, Meal Plan to Lose Weight

The Mediterranean Diet Cookbook

120 Healthy Food Recipes with a Meal Plan for Weight Loss

INNA VOLIA

Contents

Finding a diet thats effective and enables those who adopt it to lose weight alongside other health benefits is quite critical and the desire of many. Many people associate dieting with restriction to calories, but enjoying the foods that they love is something thats quite different with the Mediterranean diet. The Mediterranean diet is not only easier to follow, but its also a diet that is rich and has a lot of health benefits. Its a plant-heavy diet that focuses as well on consumption of whole foods, healthy fat and flavor.

Understanding the Mediterranean diet is much easier even for beginners as there is a pyramid that can be followed. The pyramid shows in detail the foods that should be consumed in large amounts, those to be taken with moderation and those to be consumed in very low amounts. One great thing about the Mediterranean diet is that it works more as a daily practice with no restrictions on specific foods. Its possible to realize sustained weight with the Mediterranean diet since its more of a lifestyle and based on eating foods that are enjoyable.

The Mediterranean Diet Cookbook: 120 Healthy Food Recipes with a Meal Plan for Weight Loss is a book that has covered in detail what the Mediterranean diet entails, how to get started with the Mediterranean diet, a 7-day meal plan to lose weight and more. The book has also shared 120 nutritious Mediterranean diet recipes that one can easily make. Whether you are already on a Mediterranean diet or considering getting started, this book shares all the vital information that you need in order to succeed with the diet.

I encourage you to take your time and read the book all the way to the end so that you can have proper understanding of what the diet entails and how you can succeed on it.

The foods that we eat have been known to contribute greatly to how our health turns out. Feeding on unhealthy foods is known to cause a myriad of health issues, including chronic diseases; therefore, the diet that one adopts should be given a lot of emphasis. The Mediterranean diet is considered as one of the worlds healthiest diet. Its an eating approach that puts emphasis on eating whole foods that are full of flavor. Its a diet that is abundant in fruits, whole grains, vegetables, legumes and olive oil. The diet also features lean sources of protein, and the red wine is consumed in moderate amounts.

The Mediterranean diet is also one of the top most popular diets, and its not the type of diet where the end goal is only to lose weight; its considered more of a lifestyle. It should be adopted as a daily practice and a way of living thats sustainable. The Mediterranean diet incorporates traditional and healthy living habits of people from the countries that border the Mediterranean Sea, such as Greece, Italy, France, Spain, Morocco and the like.

The diet varies by country and the region it is adopted, so it may have a range of definitions. However, it is a diet with high intake of vegetables, legumes, fruits, nuts, beans, grains, unsaturated fats like olive oil and fish among others. It, however, includes lower intake of dairy foods and meat. There are several benefits that have been associated with the Mediterranean diet, such as good health and a healthier heart.

Various research studies have proven that those who put a lot of emphasis on healthy fats, whole grains and fish not only weigh less but also experience decreased risks of heart-related diseases, dementia and depression.

Eating in this way means that one gets little room for consuming the unhealthy junk and processed foods, which normally lead to being overweight and obese.

This new model of the Mediterranean pyramid takes into account both the qualitative and quantitative elements for food selection. The traditional pyramid has greatly evolved and adopts the new way of life. It follows a pattern where the base consists of foods that sustain the diet and at the upper level are foods that should be eaten in moderate amounts. Therefore, one should put emphasis on the type of foods being selected with focus given to the foods that sustain being on the diet.

At the base of the pyramid are foods that provide key nutrients and protective substances that contribute to the overall well-being of individuals. These foods should be taken in greater portions and frequency than the foods located at the central and top of the pyramid.

The Mediterranean diet entails consumption of plenty of fresh, non-starchy foods. The diet doesnt only provide people with tasty foods to eat, but its also a way of life and comes with numerous benefits. Here are some of the benefits of the Mediterranean diet:

If you are looking for ways to lose weight without being hungry most of the time, then the Mediterranean diet is the best approach. The Mediterranean diet is sustainable and provides a realistic way of eating that can last a lifetime. The diet consists of nutrient-dense foods with room for one to choose whether they prefer low-carb foods, lower protein or something in between. The oils that are consumed on the Mediterranean diet hold natural vitamins, antioxidants and the essential fatty acids, which are great for overall body health.

The fact that the diet focuses on healthy natural foods, there is limited room for indulging in processed and junk foods that are known to contribute to health-related conditions and weight gain.

Various research studies have proven that having a greater adherence to the Mediterranean diet, which consists of intake of mono-saturated fats and omega-3 foods, is associated with reduction of heart disease. The Mediterranean diet decreases the risk of cardiac death by about 30 percent. Intake of olive also decreases high blood pressure and is also suitable for lowering hypertension. The diet also helps with combating disease promoting effects of oxidation.

The Mediterranean diet discourages intake of saturated fats and the hydrogenated oils or trans fats, both of which can contribute to heart disease.

Plant-based foods, especially fruits and vegetables, are simply the cornerstone of the Mediterranean diet and help in fighting cancer in each and every way. The plant-based foods provide antioxidants, which help in protecting the DNA from damage and also stop cell mutation. They also help in delaying tumor growth and lowering inflammation. Various studies have proven that olive oil can be a natural way of preventing cancer and decreasing the risk of bowel and colon cancers.

Plant-based foods also help in promoting balanced blood sugar and sustain healthy weight.

Various studies have proven that the Mediterranean diet also works as an anti-inflammatory dietary pattern that helps with fighting diseases that are related to Type 2 diabetes, chronic inflammation and metabolic syndrome. The Mediterranean diet is considered effective for preventing diabetes just because it controls excess levels of insulin, a hormone that controls the levels of blood sugar and causes people to gain weight even when dieting.