Leptin Mediterranean Diet

By Emily Simmons

A leptin Mediterranean diet exploration over 50 enticing recipes to energize your day and excite your palate by

For all those who want to lose weight and live healthy, following Leptin rich Mediterranean diet is your one-stop solution. This book tries to introduce you to an unorthodox way of healthy living. If you are following the recipes of the book, you will know that you do not need to monitor how much you eat but instead focus on what exactly you are eating.

This book is composed of nutritious and healthy recipes that are a key to a vigorous lifestyle. By reading this book, you will learn to know about the nutritive value of the foods that we consume daily. This will help you gain control over your eating habits and on your weight program overall.

Leptin is a very necessary hormone that is your primary step in the world of losing weight. You should grab this book, if you want to get rid of those excessive pounds. There are many healthy and tasty recipes mentioned here that can become part of your meals.

What is unique about the recipes is that, you can feast on them and even share it with your guests. If prepared [properly it would be a meal fit for royalty. If you stick to the recipes mentioned on the book you are bound to get rid of unnecessary food cravings.

• Language: English
• Publisher: TheHeirs Publishing company
• Release date: Jul 18, 2020
• ISBN: 9781393624851

Emily Simmons

Emily Simmons is a San Francisco Artist and Author of diet cookbooksthat make healthy eating a culinary delight.Her recipes are so unexpectedly tasty even the mostdiscriminating palettes will find them delicious.Many readers have expressed her cookbook recipes are so good,it's hard to believe they belong in a diet cookbook.While her main goal is to help people lose weight and maintain a healthy lifestyle;Emily also recognizes food is an experience to be savored and enjoyed.Readers will find they can naturally reach theirideal weight by following her cookbook guidelines and diet recipes.Her best selling cookbooks are available through Amazon

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Table of contents

INTRODUCTION

LEPTIN MEDITERRANEAN HEALTHY BREAKFAST RECIPES

Mediterranean Ham & Egg Cups

Mediterranean Chicken Quiche

Mediterranean Beef Frittata

Mediterranean Vegetable Cakes

Mediterranean Breakfast Sandwiches

Chickpea & Potato Hash

Banana Nut Oatmeal

Melamen

Mediterranean Chicken Stir-Fry Recipe

LEPTIN MEDITERRANEAN HEALTHY LUNCH RECIPES

Mediterranean Salmon Salad

Spinach Salad with Chicken, Avocado, &  Goat Cheese 

Italian Chopped Salad Recipe

Greek Chicken Souvlaki Salad

Baked Chicken Stuffed with Pesto & Cheese

Marsala Chicken Mushroom Casserole

Low-Carb Tuscan Soup

Crockpot Low- Carb Spicy Chicken Soup

Low-Carb Avgolemeno (Greek Chicken, Lemon & Egg Soup)

Cream of Roasted Cauliflower Soup with Paprika, Cumin, & Fresh Dill 

LEPTIN MEDITERRANEAN HEALTHY DINNER RECIPES

Mediterranean Shrimp over Spinach 

Mediterranean Low-Carb Cauliflower Risotto

Baked Fish, Tomato Onion Garlic Sauce

Shrimp Saganaki

Shrimp Salad with Feta, Tomato, & Watermelon

Orecchiette with Mussels & Mint

Greek-Style Shrimp Salad

Halibut & Mussel Stew with Fennel, Peppers, & Saffron

Tilapia Feta Florentine

Gyro Salad 

LEPTIN MEDITERRANEAN HEALTHY SOUP RECIPES

Cabbage Soup with Kielbasa

Chilled Red Pepper Soup with Sautéed Shrimp

Grilled Watermelon Gazpacho with Lime Cream

White Gazpacho with Grapes & Toasted Almonds

Mediterranean Kale & White Bean Soup with Sausage

Moroccan Vegetable Ragoût

Cucumber-Yogurt Soup with Avocado

Roasted Red Pepper & Tomato Gazpacho

Lemony Egg Soup with Peas

Mediterranean Roasted Vegetable Soup

LEPTIN MEDITERRANEAN HEALTHY SALAD RECIPES

Mediterranean Cucumber & Tomato Salad

Mediterranean Feta Salad with Pomegranate Dressing

Mediterranean Fig & Mozzarella Salad

Shredded Romaine & Cucumber Salad with Yogurt Dressing

Shaved Fennel Salad with Toasted Almonds, Lemon, & Mint

Brooklyn Grange Salad with Pickled Eggs & Idiazabal

Poached Quince Salad

Farro Salad with Marinated Artichokes, Watercress, & Feta

Grilled Eggplant Salad with Feta, Pine Nuts & Garlicky Yogurt Dressing

Tomato Salad with Feta, Olives & Mint

CONCLUSION

Introduction

So, what exactly is Leptin-Mediterranean anyway?

Leptin is a little molecule, a hormone actually, that is responsible for controlling fat storage in our bodies. It controls which nutrients get stored as fat, and which are going to be directly used for energy. In obese people, leptin is usually in short supply, so their bodies need a nudge to produce the correct levels. Studies have shown that this nudge can be provided by 5 basic things:

Not eating after an early dinner. (Eating late causes almost every calorie consumed to be stored as fat.)

Eating 3 meals a day without snacking in between. The idea is to maintain 3-6 hours between meals without having other food as well. We often perceive thirst in between meals as hunger, so rather than snack, drink plenty of water.

Don't eat big meals. It's a misconception that people in Mediterranean regions eat huge dishes full of pasta and meat, with big wedges of bread on the side, along with bottle after bottle of red wine. In truth, they have several small dishes, consisting mainly of fruit and vegetables with some legumes, and small amounts of meat as flavoring, with a glass of wine. But more about that just now. If our bodies are fed large amounts of food in one go, we can be sure that some of it will be stored as fat. Large meals interfere with the production of leptins by our bodies.

Eat a protein-rich breakfast, focusing on breakfast as the main meal of the day, rather than dinner. There's an old saying that has some wisdom, Eat breakfast like a king, lunch like a peasant, and supper like a pauper. So, you'll find our breakfast recipes here are full of good proteins like lean ham, eggs, feta cheese, chicken breast, and lean beef. Try them, and you'll eliminate those mid-morning hunger pangs.

Reduce (don't eliminate) the amount of carbohydrates eaten. Our bodies are designed to crave them for times of survival, in order to increase fat reserves, which is exactly what we don't need in these times of relative abundance. Rather fill up on fruits, vegetables, cottage cheese, yoghurts, or make some delicious healthy soups from our soup chapter.

As far as Mediterranean food goes,

it is essentially balanced between the sea and the land.

I say, From the land, because of the gorgeous olive oils, honey, nuts, vegetables,