Weight loss starts from your kitchen and not in the gym. Around 80 percent of the weight loss is done by a proper nutritional diet. Only 10 percent is done through exercises. Mediterranean diet is one of the most popular, highly recommended and effective weight loss programs existing in the US. The most important feature of the Mediterranean diet is that it blends the basics of healthy eating with the traditional flavors and cooking methods of the Mediterranean.
Studies found that the Mediterranean diet is associated with reduced risk factors for cardiovascular disease. This diet mostly focuses on plant-based foods like fruits, vegetables, whole grains, nuts, etc. The general guidelines of the diet program recommend to include the following food items.
- Varieties of fruits, vegetables
- Healthy fats like nuts, seeds, and olive oil
- Whole grains
- Dairy products in moderate amount
- Fish in moderate amount
- A very small amount of red meat
Avoid the below-given food while following the Mediterranean diet.
- Refined grains and white flour dough-like white bread, pasta, etc.
- Foods that contain added sugars
- Reined oils like canola oil and soybean oil
- Processed food products
- Hot dogs and other meats
The health benefits of the Mediterranean diet are:
- As the intake of refined oils, fats, red meats, etc. are limited in this type of diet, it helps to prevent heart diseases and stroke.
- The nutrients included in the diet plan reduce your risk of developing muscle weakness and other signs of getting old.
- It may improve cholesterol and blood sugar levels, thus improving overall blood vessel health.
- Reduce the risk of Alzheimer’s disease and Parkinson’s disease
Some of the best meditarranean diet cookbooks are:
1.The good life Mediterranean diet cookbook
A healthy mediterranean diet has many benefits including reduced blood pressure, improved cholesterol levels, and better blood sugar regulation. This useful diet is not just about food or eating habits, but also about a healthy lifestyle. The good life Mediterranean diet cookbook contains healthy and nutritious eating patterns.
It also introduces some day-to-day practices of the people of the Mediterranean. The author of the book is Dorothy Calameris. She is the bestselling author of The Anti-inflammatory Diet and Action Plans. Dorothy Calameris is a person who grew up eating the Mediterranean foods of her Greek-American family.
The book includes some simple recipes but has huge healthy benefits. Dorothy Calimeris tried to bring her lifetime of experience by cooking delicious, Mediterranean foods that are heart-healthy. The recipes are based on health principles and use easy to find ingredients.
2.The Mediterranean Diet Weight Loss Solution
The Mediterranean Diet Weight Loss solution is a book that includes a 28 day primer on how a Mediterranean diet can help you achieve your weight loss goals. It contains recipes, worksheets, and a holistic approach to a wholesome lifestyle which is easy to follow.
The Mediterranean recipes in this book are a simple and delicious food that can lower blood pressure and cholesterol. The Mediterranean Weight Loss Solution is a guide that changes your way of fitness and nutrition. It contains weekly meal plans that help to kickstart weight loss over 28 days, quick and easy dishes that use leftovers, and exercise, rest, and relaxation that discover how to get the most out of your workouts and create a schedule of sleep and activity that facilitates weight loss.
The author of this cookbook is Julene Stassou, a firm believer in the age-old saying that we are what we eat. Julie combines her expertise in helping her patients stay fit with her culinary background and passion for good food.
3.The complete Mediterranean cookbook
The complete Mediterranean cookbook brings your kitchen with more than 500 fresh and flavorful recipes. It is a comprehensive guide that includes all recipes of healthy Mediterranean diet for home cooks. The wide range of creative recipes are fast enough to be made on a weeknight. That too by using ingredients available at your local supermarket.
The book follows the structure of the Mediterranean diet pyramid. So you will find large sections devoted to beans and vegetables, the seafood chapter of the book is larger than poultry and meat, includes chapters for fruits and sweets. That is, the whole cookbook is packed with delicious recipes that give you an amazing experience and feel good eating.
The special recipes instructed in the book are spiced baked rice with potatoes and fennel, tagliatelle with artichokes and parmesan, orzo with shrimp, feta, and lemon, za’atar-rubbed chicken, greek-style braised pork with leeks, and orange polenta cake. The book is by America’s Test Kitchen. They are well-known across its top-rated television shows with more than 4 million weekly PBS viewers. They are a highly reputable, and recognizable brand in America.
4.Mediterranean Instant Pot
Mediterranean instant pot is a diet cookbook by America’s Test Kitchen. They bring together the #1 diet and the #1 most popular kitchen appliance in this authorized cookbook. Thus it makes you more convenient than ever to cook the Mediterranean way.
All the dishes and recipes are incorporating more vegetables, grains, beans, and seafood. This explores the healthful, authentic flavors of cuisines ranging from Turkish to North African. The special recipes revealed through this cookbook are Chicken Tagine, Lamb Meatballs with Couscous, Pickled Onions, and Tahini, Shrimp and Asparagus Risotto, and Gigante Bean Soup with Celery and Olives.
All those recipes follow the Mediterranean diet pyramid, translating its less-meat and more vegetables approach into a healthy one-dish meal that balances out the portions. Mediterranean diets help you by reducing heart disease or cancer. It also protects against type 2 diabetes.
All the above-mentioned Mediterranean diet cookbooks follow the foundation of the Mediterranean diet. That is, all the recipes are built around plant-based. Moderate amounts of dairy, poultry, and eggs are also central to the dishes mentioned in these cookbooks.