Adele Tyler - The 365 Days A Year Mediterranean Diet Cookbook: Over 100 Easy Recipes For Preparing Tasty Meals For Weight Loss And Healthy Lifestyle All Year Round (Mediterranean Diet Recipes)

The 365 Days a Year Mediterranean Diet Cookbook

Over 100 Easy Recipes for Preparing Tasty Meals for

Weight Loss and Healthy Lifestyle All Year Round

By

Adele Tyler

Copyright 2020 by Adele Tyler - All rights reserved.

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Table of Contents

Introduction

A lot of people wish to find an effective diet that can help them to lose weight and live a healthy lifestyle. Most people think dieting is all about restricting the calories-intake, but what if you find a diet that lets you enjoy your favorite foods as well as give you some amazing health benefits. The Mediterranean diet is not about calorie restriction. That is why it has long term benefits. It is a healthy way of living life as it sustains weight loss. As this diet is dense mono-saturated having healthy fats like nuts, olive oil, and avocados, it indeed keeps you full for a very long time, so it will make it possible for you to feel satisfied with even less food consumption. Unlike other diets, the carbs-intake is not followed here; however, emphasis is on vegetables and fruits intake along with some whole grains that are full of fiber.

It is mostly a plant-based diet. It focuses on the consumption of healthy fat and whole foods. Even for beginners, it is much easier to understand and follow this diet. The Pyramid of Mediterranean diet guides you about the foods that must be consumed in large, moderate, and low amounts. The most amazing fact is that the Mediterranean diet works very well as your daily practice. There are no unnecessary restrictions on some foods. The Mediterranean diet is a lifestyle, not just a diet plan for some weeks. It is based on the consumption of enjoyable foods. This book has covered almost everything with over 100 delicious and healthy recipes for all seasons at your table that you need to know to follow this diet. You will learn how you can start your Mediterranean diet. These recipes are easy to make. A comprehensive step-by-step guide has been provided to cook these recipes. This book offers all the crucial information you need to know to get your diet done right.

As mentioned earlier, the Mediterranean diet includes healthy fats like olive oil and plant-based dishes. It is famous for its benefits related to heart and brain health. It does not just help in weight-loss, but also assists in maintaining weight in the long-term. This diet is easy to follow, and it has numerous health benefits and richness. To know how to lose weight with the help of Mediterranean diet, you should be clear about certain things. You must have an understanding of the healthy foods. You should make yourself aware of the consequences of eating processed foods that come with chemicals which sabotage your weight loss journey. You should start your diet journey by cutting these unhealthy foods and begin to consume healthy foods. Let's look at the food you should put emphasis on during your Mediterranean diet!

Healthy Fats

While getting to start your Mediterranean diet, you need to switch to some healthy fats like olive oil. It is very healthy and rich in some mono-saturated fatty acids that help in maintaining the cholesterol levels. It is used while cooking, or it can be drizzled on the finished dishes for boosting the flavor.

Eggs and Fish

Add eggs and fish at least 2-3 times a week. Keeping eggs in the diet meals is a healthy way to lose weight successfully.

Whole Grains

The refined carbs lack essential nutrients. They negatively impact the blood sugar levels. Adding whole grains in the diet is one of the best decisions. These should be consumed protein and healthy fats. It helps in nutrient absorption and easy digestion.

Seeds and Nuts

Seeds and nuts are a rich source of fiber and protein. They provide healthy fats and antioxidants. You should use reasonable portions of nuts on daily basis.

Dairy

Adding dairy like cheeses and yogurt in your diet is one of the best decisions in adapting to a Mediterranean diet. It is a rich source of the beneficial bacteria to improve your digestive system.

Spices and Herbs

These are rich in plant compounds and antioxidants that help you in fighting the inflammation.

Now lets look at the food, which you should avoid in the Mediterranean diet.

Refined Grains

White pasta, white bread, and white flour pizza dough are some of the white grains that you altogether avoid. Brown rice should be replaced with the white rice. Stay away from the white flour as it is low in nutritional value and fiber. So, use whole grains, such as pita bread, whole-wheat pasta, and brown rice.

Refined Oils

Soybean oil and canola oil and butter should be replaced with olive oil when possible.

On the Mediterranean diet, use coconut oil and olive oil instead of the palm oil. Olive oil is always encouraged in the Mediterranean diet. Avoid the hydrogenated oils, such as palm oil.

Sugary Foods

Avoid pastries, candies, artificial juices, and sodas. Do not add sugars. Natural sweeteners such as honey help sweeten the tea or coffee. Added sugars must be limited to stick to the Mediterranean diet. To get a sweet fix, eat fruit and natural sweeteners such as cinnamon.

Processed Food

Hot dogs, processed meats, and Deli meats should be avoided. Processed foods have certain chemicals in them that are not recommended as these are harmful to the body in the long-term.

Meat

The meat intake must be limited. The Mediterranean diet avoids meat. It has a vegetarian angle. So, to make your Mediterranean diet a successful journey, limit meat intake, particularly the red meat. Processed meats should also be avoided. Fish and chicken are friendlier in this diet than bacon. Also, abstain from the processed meats cured like sausage, etc.