One of the most popular diets among celebrities is the Perricone diet, a nutritional method that, in addition to helping you lose those extra pounds, will help you improve the health of your skin and delay aging. The guidelines on which this diet is built are based on the principles of a healthy diet, thanks to which you can lose weight while taking care of your body. Remember that a healthy body on the inside is a healthy body on the outside and, therefore, following the principles of this method, you will improve the appearance of your skin.
For this reason, antioxidant foods are one of the most important sources of this method since they prevent cellular oxidation and slow down premature aging. In this FastlyHealarticle, we will talk to you about the Perricone diet to lose weight, indicating the basic guidelines that you must follow to feel better.
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The Perricone diet
Dr. Nicholas V. Perricone is who has created this dietary method by which you can lose weight but also combat premature aging. This is a professor of Medicine who has been awarded the Master of The American College of Nutrition award thanks to creating the Perricone diet. This revolutionary method talks about the intrinsic relationship between the nutrition that we carry out daily and the health of our dermis.
This type of nutritional planning achieves immediate results as it improves internal health from the first days, and this improvement is quickly seen in our skin and our bodies. The essential idea of this method was not intended to help in weight loss, but, over time, it has been observed that by controlling the food that is eaten, the kilos disappear, and our body is refined and more sculpted.
Thanks to the Perricone diet, you will be able to benefit from a more youthful and luminous skin since the foods that are included in this diet are indicated to promote the health of the cells. And also, it will allow you to achieve a more controlled weight thanks to the fact that the diet promotes a type of menu low in fat and full of natural foods and vitamins.
But to see these effects on your body, you must know the six basic rules of the Perricone diet with which you can make a menu adapted to your tastes and, always, follow the premises that this teacher sets for you. Here are the rules of the diet:
- Rule 1: All meals should include high-quality protein, complex carbohydrates, and healthy fats
- Rule 2: The order is also essential since proteins have to be taken first, then fibers and, finally, complex carbohydrates
- Rule 3: Drink at least 2 liters of water every day to cleanse the body and show off skin and a body in better condition. The first glass of water of the day should be taken on an empty stomach right after waking up.
- Rule 4: No coffee; this substance can cause stress to our cells and make them age and deteriorate faster; you can drink green tea.
- Rule 5: Daily, you should do half an hour of physical exercise to have a healthy body and cleanse your interior of toxins
- Rule 6: You must sleep 8 hours every day for your cells to regenerate, and, thus, your skin appears much younger and more radiant
What can I eat on the Perricone diet?
As you have already seen, this diet divides foods into different groups and advises that each meal contains quality proteins, carbohydrates, and healthy fats, but what foods are included in these groups? Next, in FastlyHealwe are going to detail these groups to establish your menu for this diet.
High-quality protein
The amino acids that proteins provide us are essential for the body since they manage to repair tissues, in addition to producing enzymes and hormones. But they also allow oxygen to circulate better through the blood, thus allowing a more rejuvenated and healthier appearance.
Taking protein daily is essential to avoid aging and stay within healthy limits. Within this group of foods, proteins such as:
- Fresh fish
- Lean meats: chicken, turkey
- Eggs (as long as they are organic)
- Natural yogurts
- Kefir
- Tofu
- Quinoa
Complex carbohydrates
There are simple and complex carbohydrates, and only the latter are the ones that have to be part of your Perricone diet to lose weight. The simple ones are all those buns, sweets, or cookies full of sugars and hardly contain any nutrients; complexes, however, are foods very rich in fiber. The absorption of glucose is slower and provides the body with more incredible energy.
In addition, it also delays cellular aging, which is why it is also one of the essentials in this diet. Among all these foods, we highlight the following:
- Avena
- Integral rice
- Pasta and whole wheat bread
- Fruits (especially red fruits such as blackberries, strawberries, etc.)
- Potatoes
Essential fatty acids
In the Perricone diet, fatty acids such as Omega 3 also stand out as they help protect the heart, reduce triglycerides and cholesterol and, in addition, make the cell membranes strong. Therefore, you should add some foods very rich in this component, such as the following:
- Salmon, tuna, or sardines
- Sunflower, chia, or linseed seeds
- Vegetable oils (olive, flax, etc.)
- Nuts, especially pistachios
Antioxidant foods
We have already indicated that the main objective of this nutritional method is to achieve an anti-aging effect thanks to the food we eat; In this sense, antioxidants are your best allies to combat free radicals that cause cells to age. Among this group, ingredients such as:
- Sardines
- Avocado
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- Leafy greens like broccoli, green asparagus, and spinach
Folic acid
Some foods include this antioxidant substance that is very powerful and that manages to improve our cardiovascular system but, above all, it is indicated to prevent the oxidation of cells and, also, to reduce weight. So if you want to do the Perricone diet to lose weight, you must add foods such as:
- Fruits such as oranges, strawberries, or banana
- Legumes, especially peas
- Vegetables like tomato, spinach, or broccoli
What can I NOT eat on the Perricone diet?
Now you know everything you can eat on this diet and, therefore, you can start designing a menu adapted to your tastes and preferences. However, so that you are more explicit about all the foods that you can include in your menu, below we are going to list all those products that you should avoid as much as possible since they cause aging of the cells and, in addition, increase the levels of fat in the body. They are as follows:
- Simple carbohydrates: pastries, refined carbohydrates, and sugars should be avoided entirely in your diet. Why? Because the glucose they contain, if not used immediately, accumulates in the body as if it were saturated fat; In addition, they are products that have hardly any nutrients and, however, they are very rich in calories. Therefore, avoid them as much as possible to enjoy a healthy diet.
- Sugar: whether white or brown, we must avoid taking this substance and substitute it with natural and nutritious alternatives such as stevia, honey, cinnamon, etc. Keep in mind that sugars cause cellular aging, causing the dermis’s elasticity to be lost.
- Caffeine: during this diet, it is strictly forbidden to consume caffeinated products such as coffee as soft drinks that contain this component. The reason is that caffeine increases cortisol, the stress hormone, causing the body to become stressed and, therefore, we suffer from premature aging.
- Alcohol and tobacco: alcoholic beverages have molecules that cause inflammation of cells and, therefore, promote the appearance of wrinkles on the skin. For its part, tobacco generates many free radicals in the lungs, causing the organs to become inflamed and activating the white blood cells.
Menu in the Perricone diet
Now you know everything about the Perricone diet to lose weight, but to make the concepts more precise, we will propose an example of a menu. You have to remember that this method proposes dividing meals into five servings a day and, first of all, it must contain a great source of protein.
Breakfast
- Option 1: 3 scrambled eggs, rolled oats, and red fruits
- Option 2: Smoked salmon, 1/2 cup oatmeal with almonds, blueberries, and green tea
Lunch
- Option 1: Grilled salmon + lettuce salad and green shoots with oil + melon
- Option 2: Baked chicken with lemon + tomato salad with onion, cucumber, and olive oil
Afternoon snack
- Option 1: 3 slices of low-salt turkey + nuts + apple
- Option 2: Skimmed yogurt + hazelnuts + piece of fresh cheese 0%
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- Option 1: Grilled tuna + sautéed vegetables and a splash of oil + fruit
- Option 2: Baked Turkey + Brussels Sprouts + Chickpea Salad
Postcena
- Option 1: 3 slices of low-fat turkey + nuts + apple
- Option 2: Seasonal fruit + hard-boiled egg + hazelnuts
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.