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Diet Plans - Mediterranean Style
Eat Your Way To Weight Loss!
Diet Plans for a Longer Life
The Mediterranean Diet is really a lifestyle for weight loss, an enhanced quality of life and an extended life expectancy. How can you lose weight fast and enjoy an abundance of fine foods?
Because of the healthy eating that is typical in these healthy weight loss diets there is an almost magical effect of decreasing . . .
- body weight
- blood pressure
- blood fats
- blood sugar
- insulin levels
Fast Weight Loss
Weight loss rates vary but with a strict adherence to the diet some people can lose 10 pounds in a few weeks. Delicious weight loss recipes are typical of the Mediterranean diet and help to lose weight fast while maintaining a balance of much needed vitamins and other nutrients.
Heart Health
The Mediterranean diet includes healthy doses of olive oil, fruits, vegetables (often with dips! - see our recipe for the favorite vegetable dip, Baba Ganoush, at the bottom of the page) and oily fish.
Wine is consumed with meals and makes a tremendous contribution to lowering your risk of heart disease by as much as 30% to an amazing 50% reduction in your risk of stroke. All these essential ingredients help to lower cholesterol levels which in turn will lower your blood pressure.
Fewer fatty foods, less salt and an abundance of delicious, fresh foods help lower blood pressure. Other contributing factors to your fast weight loss and better health are the preparation techniques used with the fresh ingredients:
- Roasting
- Grilling
- Sautéing
Less Risk of Cancer
Healthy eating, Mediterranean style, will lower the amount of toxins in the body because these foods are natural antioxidants. Your risk of developing cancer is reduced by almost as much as the danger of heart disease, blood clots, Alzheimer’s and diabetes.
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The Magic of Mediterranean Meals
All ingredients in the diet plans are beneficial but it’s the way they work in concert to become the life giving nutrition that is so delicious attractive.
It is when you blend them into the weight loss spell that you create the real magic of the Mediterranean lifestyle;
- Olive oil
- Garlic
- Tomatoes (and all other fresh vegetables)
- Basil (and all other herbs and spices)
- Poultry
- Fish (oily type like salmon, sardine, trout and tuna)
- Mozzarella (and most other cheeses)
- Yogurt
- Pasta
- Whole-grains (bread, cereal, etc.)
- Fresh fruits
- Nuts and seeds
- Wine (dry red - Cabernet Sauvignon)
Meal Times and Portions
High quality fresh food is delicious and small portions can be quite satisfying. Frequent meals, where possible, appease the appetite and the types of fats found in the olive oil, fish and nuts allow for a satisfied need the body has for fat. You can’t get that in most fast weight loss diets where fat consumption is limited or denied altogether.
Most diet programs are about depriving yourself, no to;
- Calories
- Carbs
- Cholesterol
- Fat
- Meat
- Sugar
Olive Oil - Fat of the Gods
The reason you can have fat in the Mediterranean style of cooking is the types of fat that is eaten and used in cooking the ingredients. Olive oil contains a compound (Oleocanthal) that reduces inflammation and helps to lower your risk of developing many common debilitating and deadly diseases;
- Alzheimer’s
- Arthritis
- Cancer
- Diabetes
- Stroke
The Mediterranean diet is practically vegetarian with lots of poultry and fish and rarely any meat. A feast of tomatoes, peppers, beans, spinach, fruits and a cornucopia of other delicious foods work together towards your longer, healthier life. The other essential aspect to your fast weight loss program is activity.
Walking is an excellent aerobic exercise and was a constant activity in the cultures wherein the Mediterranean diet developed. Walk to work, stroll with a loved-one and use the stairs to maintain a level of aerobic activity during your day.
In the Mediterranean diet the relaxed spirit that includes food, drink and socializing, combined with the easy meal preparation and enticing appeal of colorful, tasty and aromatic diet food makes dieting fun and stress-free.
Baba Ganoush
Serves 4 as appetizer
Cooking time: 45 minutes.
Preparation time: about 15 minutes.
Enjoy your fresh vegetables dipped in Baba Ganoush. The sultry flavor is smokey and irresistible.
The recipe and even the name (baba ghannouj, moutabel) varies with the different Mediterranean areas. Some cooks use more or less olive oil, some add yogurt and other recipes leave out the tahini completely but it is the roasted aubergines that give this recipe dip its provocative flavor.
Ingredients;
4 - Eggplants, large and whole and unpeeled
4 - Garlic cloves, peeled
4 - Tbl. Tahini
4 - Tbl. Lemon juice, fresh squeezed
1/2 - tsp. salt
Parsley sprigs for garnish
Preparation;
Leave the eggplants unpeeled, don’t even remove the stem. Pierce the peels with a fork on all sides and roast for 45 minutes.
Turn the eggplants a few times while roasting. They will be done when blackened on the outside and soft on the inside. Cool long enough to handle safely.
Cut open the aubergines and spoon the pulp into a bowl. Crush the garlic and add it to the eggplant puree.
Blend in the tahini, salt and lemon juice until you have a smooth dip. Garnish with fresh parsley sprigs.
This Baba Ganoush recipe serves 4 as an appetizer. At room temperature or chilled, serve with vegetables, bread wedges or bread sticks for a delicious weight loss mezza.
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