The Perricone Diet is a 28-day eating plan that claims to improve health by reducing inflammation and reducing signs of aging. One of his faithful followers is Queen Letizia.
The diet focuses on nutrient-rich foods and encourages the addition of a protein source to meals and snacks. Is it as healthy as it seems?
How does it work?
Doctor Nicholas Perricone, a dermatologist who has written several books on skin care, weight loss and wellness, has been the creator of this diet. It claims that maintaining a healthy diet promotes skin health and prevents signs of aging.
His 28-day plan, called Dr. Perricone’s 28-Day Anti-Inflammatory Diet, promises to improve mental clarity, increase energy levels, and improve overall physical health through diet, supplements, exercise, and an expensive diet regimen. skin care.
The diet is designed to reduce chronic inflammation by eliminating bread, fried foods, fruit juices, pasta, snacks, sodas, and foods high in added sugar, while increasing your intake of high-protein foods and antioxidants.
Although chronic inflammation can contribute to conditions such as heart disease, type 2 diabetes, and liver disease, and dietary and lifestyle factors can promote inflammation, Perricone’s recommendations have been criticized for being restrictive, exaggerated and misleading.
Perricone encourages customers to purchase ” The Perricone Recipe, ” a plan that purports to describe the science behind the diet and includes the full 28-day meal plan.
Guidelines and sample menu
Perricone recommends that customers start the Perricone diet with the 3-day plan, which is meant to jumpstart the longer 28-day plan. Perricone explains that the 3-Day Diet is much more restrictive than the 28-Day Diet, but the quick results one experiences afterwards will help motivate us to follow the plan for the entire month.
The 3-Day Perricone Diet consists of eating the same breakfast, lunch, dinner, and bedtime snack for three days. An example of a recommended menu is:
- 1/2 cup (117 grams) cooked oatmeal
- 3-egg omelette and/or 3 to 4 ounces of grilled salmon
- One 2-inch piece of melon or 1/3 cup (63 grams) of fresh berries
- 240 to 250 ml of spring water
Drinking green tea instead of coffee is recommended to avoid caffeine withdrawal, as green tea has less caffeine than your regular cup of coffee.
- 3 to 4 ounces of grilled or canned salmon
- 2 cups (28 grams) of salad made with dark green leafy vegetables such as romaine lettuce dressed with olive oil and lemon juice
- 1 kiwi or melon and berries
- 240 to 250 ml of spring water
- 85 to 113 grams of grilled salmon
- 2 cups (28 grams) of salad made with romaine lettuce or another dark green leaf, dressed with extra virgin olive oil and lemon juice
- 1/2 cup (80 grams) steamed non-starchy vegetables like broccoli or spinach
- 240 to 250 ml of spring water
- fresh melon and berries
snack before bed
- One 56-gram slice of turkey breast or 170 grams of plain Greek yogurt
- An Apple
- A small handful of walnuts, hazelnuts or almonds
As you can see, Perricone is a huge fan of salmon. He prioritizes this protein because it’s rich in anti-inflammatory and antioxidant Omega-3 fats, though he allows those who don’t like salmon to eat poultry or tofu.
The 3-Day Diet is high in protein, fiber, and healthy fats and eliminates highly processed foods, added sugars, starchy vegetables, coffee, and alcohol. After finishing the 3-day Perricone diet, we must transition to a less restrictive diet for the next 28 days.
This diet consists of many high-protein foods, non-starchy vegetables, fruits, nuts, yogurt, olive oil, and whole grains. We should avoid coffee, alcohol, and foods high in added sugar, as well as highly processed foods and refined grains like pasta, cereal, and pizza.
The diet restricts foods with a high glycemic index, a measure of a food’s blood sugar effects, to promote blood sugar regulation. For example, white potatoes, which have a GI of 82, are considered high and therefore prohibited.
Regular exercise, including cardio, weight training, and flexibility training, is also encouraged most days of the week.
What can you eat?
Although the only way to access the full 28-day protocol, including foods to eat and avoid, is by purchasing ” The Perricone Recipe, ” the creator shares food information on his blog.
The Perricone Diet focuses on whole foods high in protein, fat, and fiber, such as:
- Fish and shellfish, including salmon and scallops
- Poultry, such as chicken and turkey
- Whole eggs and egg whites
- Greek yogurt and kefir
- Non-starchy vegetables like asparagus, greens, cabbage, celery, and tomatoes
- Nuts, such as macadamia nuts, Brazil nuts, and almonds
- Fruits like berries and melon
- beans and lentils
- Healthy fat sources like olive oil and avocados
- Whole grains like oatmeal and quinoa
- Green tea and spring water to drink
Foods not recommended
- Highly processed foods, such as fast food and packaged snacks
- Foods high in refined carbohydrates, such as white bread, pizza, and pasta
- Foods and drinks with a high glycemic index such as potatoes and fruit juice
- Fried food
- Foods and drinks that are high in added sugar, such as ice cream, sodas, and jellies
The benefits of the Perricone diet are known to help you lose weight and look less fat.
Although the Perricone diet only lasts 28 days, it is likely to result in at least some weight loss. This is because the diet eliminates many foods that can contribute to excess calories and weight gain, including highly processed foods, fried foods, and sugary drinks.
In addition, the diet is rich in protein and fiber, which help you feel satisfied. Eating more fiber and protein can naturally help us reduce calorie intake. Additionally, the Perricone diet encourages exercise most days of the week, including cardio and strength training. Burning more calories by exercising while following a low-calorie diet will likely promote weight loss.
The diet is also lower in calories than most diets . The Perricone Blog Daily Meal Plan provides about 1,600 calories, which is far less than most people eat on a daily basis. Although the plan cannot be considered a low-calorie diet, which typically provides less than 1,500 calories a day, it is likely to create a calorie deficit for most people, which will then fuel weight loss.
Keep in mind that 1,600 calories a day may be adequate for some people trying to lose weight, but it’s too low in calories for others, especially those who lead active lifestyles or want to maintain their body weight.
However, keep in mind that this plan lasts only 28 days. Even if we lose weight during this period, it is likely to be regained if we return to normal eating and activity levels afterward.
Eating more whole foods like fish, vegetables, fruits, nuts, and beans while limiting or avoiding foods and beverages that are high in added sugar, refined carbohydrates, and excess salt can significantly lower triglycerides, blood sugar, and blood pressure .
Additionally, increasing fruit and vegetable intake is associated with reductions in inflammatory markers such as C-reactive protein (CRP) and TNF-alpha. This can help reduce chronic inflammation and reduce the risk of disease.
better skin health
Many people try the Perricone diet to improve the health and appearance of their skin.
Although short-term dieting is unlikely to cause significant changes in skin health, increasing water intake, eating more nutrient-rich foods, and reducing sugar and highly processed foods for 28 days can improve the appearance of the skin.
The Perricone Diet has a number of health limitations and contraindications.
This diet lasts only 28 days, which means it won’t significantly affect long-term health. Following a diet high in whole foods and low in highly processed foods supports short-term health.
However, we will lose these benefits if we do not maintain a nutritious diet and a healthy lifestyle.
Although the Perricone Diet includes many nutritious foods such as fruits, vegetables, beans, fish, olive oil, and yogurt, it is quite restrictive and can be unsustainable.
It bans high-glycemic foods, including healthy foods like starchy vegetables, as well as alcohol, coffee, and many other items.
Although avoiding foods like sweets, fast food, and soda helps your overall health, a very restrictive diet with many dietary rules can lead to worry and obsession about what you eat, which can affect your physical and mental health.
Although a restrictive diet can be maintained long-term, most people want more variety in their diet, with the freedom to eat certain foods from time to time, even if they aren’t considered “healthy.” Also, short-term restrictive diets are not necessary to improve overall health.
Cost regime and supplements
The Perricone diet is also high in price and promotes expensive ingredients like wild salmon and dietary supplements, which may not be appropriate for some people.
Although supplements such as B vitamins and Omega-3 fats can improve certain symptoms and correct deficiencies, dietary supplements should always be tailored to individual needs. Any diet that recommends the same supplement protocol for all people, regardless of health status and factors like age and gender, should be considered a red flag.