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You will learn how to switch to the

 mediterranean diet the easy way

What's inside this free ebook : 

  • adopt a Mediterranean-inspired diet
  • 7 days Mediterranean meals plan
  • Easy and tasty reciepes Included
  • Free Shopping list foods Included

What is the mediterranean diet?

The Mediterranean diet has been the subject of multiple studies, and researchers have found evidence to prove that it can protect against several chronic ailments such as diabetes, heart disease, cancer, and Alzheimer's. It has been considered one of the healthiest diets in the world. In fact, the diet has been compared to a way of life as it revolves around the family.

Some people conceive the Mediterranean diet as a particular kind of diet; but no, the Mediterranean diet is simply is a kind of eating habit inspired by the people living in Italy, Spain and Greece in the 1940s and 1950s. The Mediterranean diet encourages the consumption of plant-based food, such as vegetables, fruits legumes, whole grains, and nuts.

So, how do you start the Mediterranean diet?

Starting the Mediterranean diet requires the following :

  • The consumption of primary plant-based foods, like vegetables, legumes, nuts, fruits, and whole grains.
  • Making use of spices and herbs to replace the conventional method of salt to add flavor to food.
  • Replacing butter with canola and olive oil which are healthier fat.
  • Reducing the regular intake of red meat to fewer times in a month.
  • Engaging in regular exercise.
  • Taking of wine moderately – one to two glasses daily for men and one glass for women.

What are the benefits of the Mediterranean Diet?

Research has shown that the Mediterranean diet offers immense health benefits.

This is one of the reasons why major scientific organizations have continued to encourage eating style similar to that of the Mediterranean diet for preventing major chronic diseases.


Let’s take a look at some specific benefits of the Mediterranean diet:

  • Research has shown that the traditional Mediterranean diet greatly reduces the risk of heart disease. The Mediterranean diet has a low level of oxidized low-density lipoprotein cholesterol that is likely to build up deposits in the arteries.
  • Research has shown that the traditional Mediterranean diet greatly reduces the risk of heart disease. The Mediterranean diet has a low level of oxidized low-density lipoprotein cholesterol that is likely to build up deposits in the arteries.
  • The Mediterranean reduces levels of inflammation and stroke.
  • Mediterranean diet also reduces the incidence of Alzheimer’s and Parkinson’s disease and even cancer.
  • Helps in weight loss .
  • Helps improve brain health.

Recommended Foods to Eat

Olive oil: 

If you’ve been using coconut oil or vegetable oil for your cooking, you should stop using them and switch to olive oil. Olive oil contains monounsaturated fatty acid, which has the possibility of increasing HDL cholesterol, the right type of cholesterol.

Whole Grains: 

Foods such as brown rice, whole grain brain, quinoa, whole wheat, corn, barley, rye, and whole oats should always be in your pantry.It might be hard to make the switch, but you won’t ever look back after cooking with these healthy, unrefined foodstuffs.


The protein in the Mediterranean diet is fish. Mediterranean diet consists of fatty fish like sardines, salmon, and mackerel. They are extremely rich in omega-3 fatty acid.


A Mediterranean diet is incomplete without nuts. Whether roasted as snacks or in butter form, cashews, almonds, peanuts, or pistachios are a delightfully satisfying food to quench biting hunger before your main meal. Nuts contain minerals and fibers and can be a healthier substitute for sweet snacks.


You should consume vegetables regularly. If you rarely include vegetables in your meal, it is recommended that you step up your intake of vegetables.


Fruits are a good source of vitamin C, antioxidants, and fiber. You should keep fresh fruits at home and also at work so you can have a healthful snack. Try taking varieties of fruits, and if possible, make it a weekly routine. Following the diet requires one to eat fresh fruits for dessert.

Mediterranean Diet Menu Sample

If you’re looking to get started with the Mediterranean diet, this sample will be of help. Undertaking a 28-day diet plan will bring visible changes.

You have to begin by eliminating processed foods and eat more fruits and vegetable. Gradually, avoid using other oils apart from olive oil; avoid seafood, poultry, eggs, and beans. Also, reduce the intake of red meat (don’t eat more than a portion in a month), and focus more on dairy products. Milk cream and butter should be avoided.

It might be challenging to choose just a menu, however, let’s look at how a day’s meal looks like :

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    Breakfast: Go with Greek yogurt, along with berries and walnuts – Tea or Coffee
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    Snack: Almonds; take a handful of it, or whole grains crackers and cheese
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    Lunch: A Vinaigrette with tuna on a bed of greens
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    Dinner: A wheat berry salad containing olive oil vinaigrette, parsley, feta, tomatoes and a glass of wine paired with roasted cod.
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    Dessert: Drizzled fresh fruit with honey

Losing weight while on the   Mediterranean Diet

Does the Mediterranean diet aid weight loss?

Of course, it has been mentioned above as one of the benefits of the diet. To lose weight while on the Mediterranean diet, here is a guide :

  1. - You should eat five servings of vegetable and fruits daily (minimum)
  2. - Go for foods that are high in vitamins, fiber, and phytonutrients
  3. - Eat legumes (8 times weekly – minimum)
  4. - Reduce intake of refined grains, instead, go for whole grains
  5. - Reduce olive oil (1 tablespoon daily)
  6. - Limit fish, eggs and poultry (not more than two servings each weekly)
  7. - Limit wine to a glass daily
  8. - Take fruits for dessert
  9. - Cook with olive oil instead of butter
  10. - Do not use sugar to sweeten but honey
  11. - Reduce red meats (eating once a month is ideal)
  12. - Stay active – at least 30 minutes of exercise daily.

If you want to lose weight while on the Mediterranean diet, you should take note of the above and follow the tips religiously.

Wrap Up

As you’ve read, the Mediterranean diet offers ample health benefits, and more people are beginning to switch to this habit of eating.

start eating the Mediterranean way, you’ve made a great choice! However, you need proper guidance to get started.

We’ve compiled a comprehensive e-book that offers a step-by-step guide to get started with the Mediterranean diet and reap its much talked about benefits.

Are you ready to begin the journey of a healthier you with the Mediterranean diet? This e-book is offered to you at no cost, get your free copy!

The spotlight will be on some top celebrities that have opted for the Mediterranean diet and how it has benefited them.


Kayla is a Greek-Australian health and fitness influencer. She took to Instagram to declare how the Mediterranean diet has helped her maintained her toned and healthy figure. She said her family eats the Mediterranean diet.

John Goodman

John Goodman had a high-profile battle with obesity for a long time. Recently, his fitness instructor told the New York Post that the actor has opted for the Mediterranean diet, and it has helped him lose more than 50kg. According to Goodman, he decided to follow the Mediterranean diet because he desires to “live a better life.”


Selena battled with lupus for a long time, which severely compromised her immune system, according to reports. It has been reported that the singer is now doing well after following the Mediterranean diet for relief.

Other celebrities such as Penelope CruzRachael Rayamongst others, are also full of praise for the Mediterranean.

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