The objectives of the Perricone diet
The objectives of the Perricone diet
Nicholas Perricone is a physician who has spent decades developing, refining, and improving his anti-inflammatory program for weight loss. When followed as directed, the diet promises to:
reduce body inflammation;
promote weight loss;
maintain muscle mass;
improve the appearance of the skin;
improve mood;
improve brain functions;
increase energy;
improve athletic ability;
get appropriate amounts of fat, protein, and carbohydrates.
The three steps to better health
The Perricone plan has three phases or stages. The first step is to learn how to include foods from the “supergroup” in the daily eating plan. The second step is to introduce important dietary supplements to facilitate weight loss. The third step is learning to follow the anti-inflammatory lifestyle that Dr. Perricone pioneered. These steps are combined into a 14-day plan for weight loss.
Incorporating Supergroup Foods
Below are the ten supergroup foods that should be incorporated into your daily diet.
- Cold-water fish: rich in omega-3 and omega-6 fatty acids, these fish are a crucial part of the Perricone plan, both for the high-quality fats and the high-quality proteins they provide.
- Fruits: Fruits rich in fiber, phytonutrients, and natural sugars are recommended for their anti-inflammatory properties and for their ability to boost energy quickly.
- Fruit-derived fats: Fruits like avocado, olive, and coconut are rich in monounsaturated fats that boost health while providing a feeling of fullness.
- Spices: Foods proven to stabilize blood sugar include fragrant spices, including cinnamon, cloves, turmeric, and fenugreek.
- Hot peppers: These foods are rich in antioxidants and capsaicin, a phytonutrient clinically shown to suppress appetite, increase metabolism and induce thermogenesis.
- Nuts and seeds: The fats in nuts and seeds combine with the protein they contain to help curb hunger and promote the absorption of vital nutrients from other foods.
- Leguminous plants: Beans contain fiber, resistant starch, antioxidants, and starch inhibitors, all of which contribute to weight loss.
- Probiotic dairy foods: These are low-fat dairy foods that contain high levels of calcium, as well as probiotics like acidophilus and Bifidus.
- Whole grains: Thanks to their high fiber, vitamin, and mineral content, whole grains are an important source of dietary nutrients.
- Vegetables: the more colorful the vegetable, the higher its concentration of valuable phytonutrients, and the more it is recommended as part of a healthy diet.
- omega-3 fish oil,
- alpha-lipoic acid (ALA),
- astaxanthin,
- carnitine,
- acetyl-L-Carnitine,
- conjugated linoleic acid (CLA),
- coenzyme Q10 (Co-Q10),
- chrome,
- gamma-linoleic acid (GLA),
- glutamine,
- Maitake's SX fraction,
- dimethylaminoethanol (DMAE).
- Exercise: The health benefits of exercise, including stress reduction, mood enhancement, muscle building, and fat burning, cannot be overemphasized. Exercise is a key part of the anti-inflammatory lifestyle.
- Stress reduction: In addition to exercise, other stress reduction measures include prayer, meditation or yoga, caring for a pet, laughter, circadian rhythm work, sleep, and hydration.
- Each meal or snack should contain protein, essential fatty acids, and low glycemic index carbohydrates.
- Be sure to start each meal with protein first, and consume fruit at the end of the meal.
- Eat freshwater fish four to five times a week.
- Choose organic foods whenever possible.
- Eat raw when possible.
- Avoid foods containing sodium nitrite, monosodium glutamate (MSG), and chemical sweeteners.
- Avoid high glycemic impact fruits, vegetables, and grains, and opt for low impact foods from these food groups instead.
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