Mediterranean Diet For Beginners: Easy And Delicious Mediterranean Meal Prep Recipes For Weight Loss And Healthy Living

By Robert Anderson

Do you desire tasty and easy to make recipes?
Are you considering cutting off carbohydrates and sodium from your meals?
Do you want to be a partaker in the numerous benefits of The Mediterranean Diet?

Then this Mediterranean Diet for Beginners Cookbook is specially tailored for you; renowned for its health and lifestyle benefits, Mark Sapienza described it as “more than just a diet but as a sustainable way of life.”

The Mediterranean Diet wasn’t designed for weight loss; it just happens to be one of the numerous benefit besides the preservation of memory, anti-depression, cancer prevention and others. With a detailed nutritional information, recipes carefully written for easier understanding and ingredients readily available at your local grocery store, this Mediterranean Diet for Beginners Cookbook houses a 21-day meal preparation plan to make smooth your transition into the Mediterranean way of living.

• Language: English
• Publisher: Publishdrive
• Release date: May 17, 2019

Robert Anderson

ROBERT ANDERSON is also the author of Little Fugue. He lives in New York City and teaches writing at the Nationwide Institute in Flushing, Queens.

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INTRODUCTION

When most people think or hear about the word 'diet', the first thing that comes to most minds is a restriction of food that leads to weight loss; the Mediterranean diet is not a restriction of food but a heart healthy diet practiced by the people who live in the areas surrounding the Mediterranean Sea such as Croatia, Greece and Italy.

Unlike many other diet, the Mediterranean does not just cut you off from un healthy foods but provide you with many others, such as healthy fats, vegetables, seafood, whole grains, fruits legumes, nuts and olive oil. The Mediterranean diet, has over the years built up a reputation for been a heart healthy diet that helps in reducing excessive intake of sugary foods, red meat, dairy and focusing more on health beneficial ones.

Unlike most diets, the Mediterranean diet give some allowance for the intake of moderate amount of red wine, so as a Mediterranean dieter, moderates amounts of wine; meaning 5 ounces or less for women and 10 ounces or less for men is be allowed for each day.

The Mediterranean diet is not a diet that turns the process of weight loss into a grueling one but rather makes the process rewarding by swapping the un processed intake of food for health beneficial ones.

CHAPTER 1: BENEFITS OF THE MEDITERRANEAN DIET

Many people will not buy into the idea of adopting a new diet if they don't know what and what it is they stand to benefit from following it, this is why I have carefully taken my time to expatiate on some of the various benefits of the Mediterranean diet below.

These are benefits that are commonly found amidst the people of the Mediterranean Sea that those who have opted to follow their diets enjoy.

1. Prevention of Cognitive Decline and Memory Preservation: Fats happen to be the best source of energy for the brain and with the high content of fatty food present in the Mediterranean diet, it proves a natural brain boosting power and prevention for cognitive and dementia decline.

2. Reduced Risk for Heart Disease: With the diet's depth in heart healthy omega 3s gotten from the consumption of nuts, seafood, olive oil and fruit antioxidants, the Mediterranean diet helps to reduce the risk for cardiovascular disease, heart attack, heart disease and stroke.

3. Help Manage Blood Sugar Level: With the focus unlike many other diets, the Mediterranean diet helps to keep the blood sugar level in check by consuming more of whole grains, healthy carbohydrates such as wheat berries, buckwheat, quinoa and the likes.

4. Reduce the Risk of Cancer: From a combination of 27 researches, it has been discovered that the Mediterranean diet remains the best diet linked to a significant reduction to the risk of cancer morality such as breast cancer, colon cancer, neck cancer, liver cancer, prostate cancer, and gastric cancer.

5. Maintain Healthy Weight: With the high content of fiber the Mediterranean diet naturally possesses, the dieter feels more satiated every time which will assist such individual with the loss and maintenance of a healthy amount of weight.

6. Maintaining Stronger Bones: With the maturation of bone cells and proliferation from some of the compounds found in the olive oil, the density of the bone is preserved. This also helps in the prevention of osteoporosis.

7. Reduce the Risk of Alzheimer's and Parkinson Disease: With the improvement of blood sugar levels, cholesterol, antioxidants and overall blood vessel health, the risk of Alzheimer and Parkinson disease are reduced.

CHAPTER 2: THE MEDITERRANEAN PRIMER

As unrestrictive as the Mediterranean diet is, it cannot be successful if the dieter continues in the consumption of some unhealthy diets.

Below are the foods to focus on while on the Mediterranean diet and some to forego for the effectual work of the diet.

Unhealthy Foods to Avoid

Processed Foods: can foods.

Refined Oils: canola oil, soybean oil, cottonseed others.

Trans Fats: processed foods and margarine.

Refined Grains: refined wheat, pasta, white bread etc.

Extra Sugar: candies, soda, table sugar, ice cream and others.

Processed Meat: hot dogs, processed sausages etc.

Healthy Foods to Dwell On

Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil.

Fruits: bananas, apples, pears, oranges, grapes, strawberries,