Perricone Diet: how to do it, benefits and menu example

The Perricone diet promises results in a month and is becoming increasingly known due to its acceptance among celebrities. We analyze the plan you propose and tell you if it could work or not.

According to its author, the Perricone diet is a 28-day eating plan that would reduce inflammation in the body and the signs of aging. He has gained popularity in recent times because Queen Letizia of Spain was one of his followers.

This diet focuses on eating foods rich in antioxidants and adding a source of protein to meals and snacks. Although it also promotes the addition of regular exercise, it has some disadvantages. We’ll tell you.

What is the Perricone diet like?

Nicholas Perricone is a dermatologist who has written several books on skin care, weight loss, and general wellness. Additionally, he runs a popular company called Perricone MD .

On his website, he offers “Dr. Perricone’s 28-Day Anti-Inflammatory Diet.” It is a program based on dietary guidelines, supplement consumption, exercise, and a skin care regimen. Although the full plan applies for 28 days, an express version of only 3 days is also offered.

Due to the promise of weight loss without suffering the dreaded anxiety or bad mood that accompanies less food intake, many people try the method. Several Hollywood celebrities and some members of European royalty, such as Queen Letizia, would be followers of the diet.

Although some of the details are shared on the official website, Perricone encourages its customers to purchase The Perricone Prescription, a book that outlines the basics of the program and includes a full 28-day sample menu. But despite the promises, the lack of sufficient studies and the regime’s restrictions have come under fire.

What is the basis of the Perricone diet?

In itself, the Perricone diet encourages the consumption of foods from different groups to provide the macronutrients and micronutrients that the body needs. In addition, eliminate the intake of processed, fried, and products rich in simple sugars.

As in the ketogenic or keto diet, increased protein consumption and reduced carbohydrates help you lose weight. By not finding too many sugars available, the liver begins to use fats to provide energy to the cells.

The difference with the keto diet is that Perricone does not eliminate fruits and vegetables. Therefore, the risk of causing ketoacidosis, a possible complication of the ketogenic diet, is decreased when done without professional supervision.

As it is a high-protein diet, it is not advisable to maintain it for the long term. Excessive protein metabolism in the liver and its elimination by the kidney could have negative effects on both organs.

How much do you lose weight?

People who follow the Perricone diet can lose between 7 and 10 kilos in the 28 days that the plan lasts. The elimination of numerous high-calorie products would be the most responsible for this weight reduction.

The Perricone plan provides about 1600 calories daily. Although this amount is not considered “low,” for many people it will be enough of a deficit to drive weight loss.

For its part, the intake of protein and fiber provides satiety, also contributing to the expected results. As scientific research has already made clear, complementing your diet with physical exercise is essential to lose weight. And the Perricone diet is not just food, but also movement.

Although it is estimated that weight loss with the Perricoe diet can reach 10 kilos, it is important to consider that the plan does not take into account the height, sex, age, or activity levels of each person. These factors influence the calculation of the daily calories required, so they are data capable of altering the results.

Although the plan lasts 28 days, Dr. Perricone offers longer maintenance diets on his website.

Benefits of the Perricone diet

According to its creator, the anti-inflammatory and anti-aging effects would be the main benefits of its proposal. In parallel, his diet is offered as an alternative to not be in a bad mood during the calorie reduction.

The truth is that there are no specific studies on the Perricone diet that can certify its effects. There is research on certain nutrients and some proportions of foods over others, but they have not been carried out with people who adhere to the plan in question.

The foods rich in antioxidants that make up the Perricone menu could delay the appearance of signs of premature aging. Research in Antioxidants confirms that increasing water consumption, incorporating antioxidants, and reducing sugar and ultra-processed consumption for 28 days improves the appearance of the skin.

On the other hand, we know that chronic inflammation is related to obesity and the development of cardiovascular diseases, diabetes, or liver problems. Since the Perricone diet is designed to reduce chronic inflammation, through the elimination of added sugar, bread, fried foods, and snacks, it will presumably have some effect in this regard.

Disadvantages of the Perricone diet

Although Perricone’s plan promises incredible changes in a short time and without suffering, it has a series of limitations:

  • Duration: in just 28 days there will be no consistent modification in lifestyle, therefore, without follow-up, the repercussions on health will be short-term.
  • Cost: Perricone’s menu includes expensive ingredients, such as wild salmon. Additionally, to get the 28-day plan you must buy the book or the complete program on the website.
  • Restrictive nature: Although many foods are included, there are also quite a few that are restricted. For some people, restricted diets may be unsustainable.
  • Use supplements: Perricone recommends taking dietary supplements, such as vitamin B and omega-3 fats. However, when consuming these products, individual needs should always be considered, since not all people require them.

Foods allowed and prohibited on the Perricone diet

The Perricone diet increases the consumption of quality proteins and fats, as well as fruits and vegetables with a low glycemic index. In turn, it eliminates ingredients that promote systemic inflammation.

The allowed foods are the following:

  • Chiles and peppers.
  • Legumes: lentils, beans.
  • Drinks: green tea and spring water.
  • Cereals and pseudocereals: oats, quinoa.
  • Probiotics: yogurt, fermented dairy products, and kefir.
  • Spices: turmeric, nutmeg, ginger, basil.
  • Sources of healthy fats: avocado and olive oil.
  • Omega-3: salmon and other fish, chicken, turkey, shellfish, and eggs.
  • Seeds and nuts: flax seeds, pumpkin, almonds, walnuts.
  • Fruits rich in fiber: pineapple, pears, melon, apples, red fruits, cherry, kiwi, lemon.
  • Vegetables and vegetables: broccoli, spinach, asparagus, cabbage, celery, mushrooms, chard, tomato.

On the contrary, these are the products that should be avoided when following this method:

  • Café.
  • Alcohol.
  • Fried food.
  • Hydrogenated fats.
  • Fast food and packaged snacks.
  • Refined flours: pizzas, pasta, bread products.
  • Some vegetables: carrot, pumpkin and potatoes.
  • Fruit juices, soft drinks, and sweetened drinks.
  • Some fruits: orange, mango, watermelon, banana, grapes.
  • Added sugar and its derivatives. Sweets, honey, syrup, and ice cream.

How to follow the Perricone diet?

To put the Perricone diet into practice there are two options: the 3-day plan or the 28-day plan. The first is designed as a pilot test and then move on to the more complete one.

In the 3-day method, you follow a plan that cannot be changed and is very restrictive. It consists of eating the same breakfasts, lunches, dinners, and snacks for 72 hours. The base is salmon .

Always think long term to lose weight

The Perricone diet is a 3- or 28-day eating plan that includes protein, vegetables, and fruits. Still, it is quite restrictive and focuses on short-term dietary modifications.

It can lead to weight loss, improve the appearance of the skin, and provide health benefits. In any case, these improvements will not last if good habits are not maintained over time.

Fad diets can promise surprising changes in the short term. But if you think about your health, it is more effective to adopt small modifications that are sustainable in the long term.