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    Getting Started Losing Weight with the Mediterranean Diet
    Getting Started Losing Weight with the Mediterranean Diet
    Getting Started Losing Weight with the Mediterranean Diet
    Ebook99 pages1 hour

    Getting Started Losing Weight with the Mediterranean Diet

    By Rick Helvey

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    About this ebook

    The Mediterranean diet emphasizes fresh vegetables and fruits, beans, legumes, pulses, nuts, whole grains, seafood and fish with occasional poultry or red meat. Other essential elements are the use of extra virgin olive oil, moderating portions, reducing dairy products, using herbs for seasoning instead of salt as well drinking lots of water. This books guides Mediterranean Diet newcomers and enthusiasts with clear steps to adopt the healthiest way of eating. The book includes step by step guidelines, a 7 day get started program, a Mediterranean Diet pyramid, and get started grocery guide. Get Started Losing Weight - Mediterranean Diet provides all the tools necessary to transition to a new healthier you!

    LanguageEnglish
    PublisherRick Helvey
    Release dateDec 16, 2019
    ISBN9780463831090
    Getting Started Losing Weight with the Mediterranean Diet
    Author

    Rick Helvey

    After providing professional consulting to large corporations for several decades, Rick is helping people make sense of the complex modern world.

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      Book preview

      Getting Started Losing Weight with the Mediterranean Diet - Rick Helvey

      Get Started Losing Weight with the Mediterranean Diet

      By Rick Helvey

      All Rights Reserved. No part of this publication may be reproduced in any form or by any means, including scanning, photocopying, or otherwise without prior written permission of the copyright holder. Direct Focus, LLC Copyright © 2019

      Table of Contents

      Section 1 - Introduction

      Section 2 - What is the Mediterranean Diet

      Section 3 – Steps for Success

      Section 4 – 7 Day Diet Plan

      Section 5 – Elements of Change – Making Sure the Mediterranean Diets Sticks

      Section 6 – Ingredients

      Section 7 – Appendix and Conclusion

      Introduction

      I got started with the Mediterranean Diet unintentionally. At the age of 20 friend Bob and I saved up a little cash, flew to Rome, Italy, bought bicycles and camped our way up the Italian coast to the far side of France. We camped for six weeks in total. If we had eaten our meals in restaurants, we would have run out of money in about six days, making for a very short trip. So we adapted and did something different to lengthen our trip.

      What made sense was to drink a lot of water and eat the abundant inexpensive fresh produce that we found all along the way. We got our protein from nuts and beans, cooked pasta to go with our veggies, and stayed strong and healthy the entire time. We were faithful to Mediterranean Diet out of necessity and it worked very well for us.

      At the time I did not recognize how well I felt eating this way, we were busy riding, sightseeing, and finding safe places to camp and it was hard to separate the effect of our diet from the general excitement and challenges of traveling.

      However a few years later I started training for triathlons. I found very quickly that my body would simply not tolerate some common foods I had been eating my whole life. I had already given up pork; I then eliminated beef and cut way back on poultry. My seafood consumption stayed about the same, so my calories were now comprised mostly of legumes, nuts, pasta, breads, cheese, and vegetables.

      This brought me closer to the Mediterranean Diet ideal, making it easier to later reduce dairy, breads, and processed food. I wanted to share the benefits of adopting the Mediterranean Diet with others and recently started a Facebook Mediterranean Diet Group. This book shares the discoveries and knowledge from this vibrant and active group combined with my own research and experiences.

      The Mediterranean Diet

      If you have been paying attention to diet and nutrition advice over in the last five decades you will know that the Mediterranean diet is the perennial winner for not only weight loss but overall health benefits. During that time many contender diets have been promoted as a way to sell books, meal plans, or promises of rapid and permanent weight loss. Some of the more popular diets include Weight Watchers, Jenny Craig, Nutrisystem, South Beach, Paleo, Zone, Vegan, and Ketogenic. Through all of the testimonials and billions of dollars spent by people trying desperately to lose weight, the Mediterranean Diet remains the easiest to follow and for that reason the most sustainable diet anywhere. Although the diet is usually considered to be the traditional food of the countries Italy, Greece and Spain; many other countries that border the Mediterranean Sea and elsewhere have contributed their delicious cuisine to us. As long as one follows the guidelines of the Mediterranean Diet, fusing ingredients and recipes from other parts of the world is not only possible, but highly encouraged. Anytime you prepare fresh ingredients that are mostly plant based you have the chance to dine the Mediterranean way.

      The Mediterranean Diet is the healthiest and most sustainable diet

      The Mediterranean diet emphasizes fresh vegetables and fruits, beans, legumes, pulses, nuts, whole grains, seafood and fish with occasional poultry or red meat. Other essential elements are the use of extra virgin olive oil, moderating portions, reducing dairy products, using herbs for seasoning instead of salt as well drinking lots of water.

      Successfully adopting this diet reduces the amount of chemicals and the less healthy fats that are found in animal products, a good first step toward a healthy life. Other foods high in proteins that are substituted for animal meat include legumes and beans that can be used in hundreds of delectable, creative ways. Every society has healthy meals that are consistent with the local culture and use local ingredients; it seems that the heavy use of extra virgin olive oil and lifestyle factors brought the Mediterranean to the top of the healthiest eating list. For instance hummus is made from garbanzo beans, and each locale throughout the Mediterranean

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