Mediterranean Diet for Beginners: A Straightforward Guide Outlining Simple Rules for Weight Loss and a 2-Week Meal Plan to Get You Started

Jenna Andrews

© Copyright 2019 by Jenna Andrews - All rights reserved.

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Table of Contents

Mediterranean Diet for Beginners......................................................1

A Straightforward Guide Outlining Simple Rules for Weight Loss and a 2-Week Meal Plan to Get You Started..............1

Table of Contents.................................................................................4

Introduction.........................................................................................6

Chapter 1: The Mediterranean Diet – A Historical Approach..............8

Chapter 2: The Science Behind the Mediterranean Diet and Why It Works..............21

Behind the Fats...............................................................................23

Saturated Fats.................................................................................24

Trans Fats........................................................................................25

Monounsaturated and Polyunsaturated Fats..................................26

Chapter 3: The Health Benefits of Going Mediterranean.................38

Diabetes...........................................................................................38

Cardiovascular Disease...................................................................41

Cancer.............................................................................................47

Chapter 4: Using the Mediterranean Diet for Effective Weight Loss 53

Create a Lifestyle Change, Not a Diet Change................................58

Adjust the Way You Think About Calories......................................62

Prioritize Exercise...........................................................................63

Chapter 5: The Mediterranean Food Pyramid...................................70

The Main Components....................................................................74

Whole Grains and Cereals.......................................................................75

Vegetables and Fruits.............................................................................78

Beans and Legumes................................................................................82

Nuts and Seeds.......................................................................................85

Olive Oil..................................................................................................89

Spices......................................................................................................91

Chapter 6: How to Easily Transform Your Lifestyle for Better Health94

Switch Fats......................................................................................94

Make a Dairy Change......................................................................95

Replace Red Meat with Fish............................................................96

Increase Your Fruit and Vegetable Intake......................................97

Boost Your Whole-Grain Intake......................................................99

Don’t Miss Out on Breakfast.........................................................101

Practice Cooking Vegetarian.........................................................101

Choose Fish Wisely........................................................................102

Keep an Eye on the Food Pyramid.................................................104

Eat and Cook with Family or Friends............................................104

Get a Sweat Worked Up.................................................................106

Chapter 7: Frequently Asked Questions and Answers for Success..109

Chapter 8: Two-Week Meal Plan to Get You on Your Way..............117

Week One......................................................................................121

Sunday..................................................................................................121

Monday.................................................................................................121

Tuesday.................................................................................................121

Wednesday............................................................................................122

Thursday...............................................................................................122

Friday....................................................................................................122

Saturday................................................................................................123

Week Two......................................................................................124

Sunday..................................................................................................124

Monday.................................................................................................124

Tuesday.................................................................................................124

Wednesday............................................................................................125

Thursday...............................................................................................125

Friday....................................................................................................126

Saturday................................................................................................126

Conclusion.......................................................................................127

Introduction

The world at large, but especially the Western countries, often have the idea that being on a diet involves restricting ourselves. This has become so common to the point that it has greatly increased the number of people suffering from malnourishment, dehydration, hunger, and eating disorders. However, just because you are on a diet doesn’t mean you are necessarily dieting. While dieting involves going from one method of restrictive eating to the next, diet simply refers to what you eat. Some people may have healthy diets, while others choose to eat cheeseburgers, fries, and soda on a daily basis. Part of the reason for this is that many Americans have never been well-taught about what constitutes a healthy diet.

In this book, you will learn about what is frequently claimed to be one of the healthiest diets around—the Mediterranean diet. These claims are not only promoted by some of the biggest names in medicine such as the Mayo Clinic; they are also backed by years of well-established research. You don’t have to deprive yourself or become unhealthy to lose weight. You can attain the weight loss you desire and remain healthy all on the same eating style. With the Mediterranean diet, originating from the natural diets of people in Greece and Italy, you can enjoy a number of ingredients such as vegetables, whole grains, legumes, nuts, seafood, olive oil, and even red wine!

Eating this way has been shown to not only increase weight loss but also reduce the risk of disease and increase lifespans. Scientists have thoroughly researched how these ingredients independently and co-dependently are able to improve people’s lives for the better. Eating this way, you will enjoy delicious meals and increased energy—all while enjoying a glass of red wine.

If this all sounds too good to be true, don’t worry. All of these benefits and many more will be well-examined clearly and conversationally within this book. You no longer have to switch from one unhealthy diet to the next. Instead, make the choice to improve your life with a healthy and delicious diet that has been enjoyed for centuries and researched for decades.

With this book, you will be provided with all of the tools you need to succeed. All you have to do is start.

Chapter 1: The Mediterranean Diet – A Historical Approach

Simply put, the Mediterranean diet consists of eating healthy monosaturated fats such as those found in olive oil and avocados, rather than saturated fats found in meat or coconut oil. Along with these healthy fats, people eat a high number of plant-based foods such as whole grains, vegetables, fruits, legumes, nuts, and seeds; a moderate or high number of fish and shellfish; a low number of animal-based products, such as meat and dairy; and lastly, what many people enjoy, a daily glass of red wine. Of course, if you are underage, struggle with addiction, are on medication, or have another reason you are unable to or prefer not to drink wine—that is okay as well. However, red wine and the other foods on the Mediterranean diet have many benefits to your weight loss, health, and well-being.

However, many people may wonder how this style of eating came about. The Mediterranean diet was created naturally by observing the eating habits of people within Mediterranean countries such as Greece, Italy, Lebanon, and some others. The people in these countries simply consume what is native to their land and that which grows well. While the ingredients enjoyed in the Mediterranean may be everyday foods, especially to those who live there, they are packed with powerful nutrients that can powerfully affect a person’s life when consumed regularly.

The climate of the Mediterranean is rather unique. This geographical location is often referred to as the cradle of society by historians. This is because, in the Mediterranean, the entire history of the ancient world occurred. The ancient civilizations of the Babylonians, Sumerians, Persians, and Assyrians took place in here. The ancient powers of the Cretans, Phoenicians, Greeks, and Romans grew overtime within these regions. You will even find the banks of the great Nile river along the Mediterranean. These areas became vital in society, as they became a meeting place for cultures to grow and develop, people to meet, religions to deepen, languages to grow, customs to be adopted, and entire lifestyles to be changed. It is impossible to overstate how important the Mediterranean cultures were to world history and development.

This rich and intricate history and development is what lead to what we now know as the Mediterranean diet. While we don’t know when the roots of this diet first took place, anthropologists have been able to learn how different cultures grew and developed from their contact with one another to further adopt this eating style. These anthropologists have been able to date the Mediterranean diet back to the Middle Ages when the Roman Empire adopted some eating styles from the Greek.

The Romans based much of their diet—and even part of their faith—on bread, oils, and wine. These primary components of their diets were consumed with large quantities of fish and seafood, which were quite prevalent in Roman society due to their freshness. The elite Romans especially enjoyed fried and grilled fish, along with fried or raw oysters. To supplement these ingredients, the Romans would also partake in vegetables such as lettuce, mushrooms, leeks, chicory, mallow, as well as a small amount of sheep’s cheese.

However, the fare of slaves within the Roman empire was obviously much more restricted. These people would consume large amounts of bread, along with half a pound of olives, olive oil, and some salted fish. These people were rarely able to consume meat or cheese.

The dietary