The Perricone diet was created to guarantee a youthful skin for a longer time. It is based on a diet rich in water, fish, chicken, olive oil and vegetables, in addition to being low in sugar and carbohydrates that quickly raise blood glucose, such as rice, potatoes, bread and pasta.
This diet was formulated to treat and prevent skin wrinkles, as it provides high quality proteins for efficient cell restoration. Another goal of this youth diet is to reduce inflammation in the body, reducing the consumption of sugar and carbohydrates in general, which is the main cause of aging.
In addition to food, this diet created by dermatologist Nicholas Perricone includes physical activity, the use of anti-aging creams and the use of dietary supplements, such as vitamin C and chromium.
Foods allowed in the Perricone diet
The foods that are allowed in the Perricone diet and that are the basis for achieving the diet are:
- Lean meats: fish, chicken, turkey or seafood, which should be eaten without skin and prepared grilled, boiled or roasted, with little salt; Skimmed milk and derivatives: preference should be given to natural yoghurts and white cheeses, such as ricotta and cottage cheese; Vegetables and greens: they are sources of fiber, vitamins and minerals. Preference should be given mainly to raw and dark green vegetables, such as lettuce and cabbage; Fruits: whenever possible, they should be eaten with peel, and preference should be given to plums, melons, strawberries, blueberries, pears, peaches, oranges and lemons; Legumes: beans, chickpeas, lentils, soybeans and peas, as they are sources of vegetable fibers and proteins; Oilseeds: hazelnuts, chestnuts, walnuts and almonds, as they are rich in omega-3; Whole grains: oats, barley and seeds, such as flaxseed and chia, as they are sources of good fibers and fats, such as omega-3 and omega-6; Liquids: water should be preferred, drinking 8 to 10 glasses a day, but green tea without sugar and without sweetener is also allowed; Seasonings: olive oil, lemon, natural mustard and aromatic herbs such as parsley, basil and cilantro, preferably fresh.
These foods must be consumed daily so that the antioxidant and anti-inflammatory effect is achieved, acting to combat wrinkles.
Forbidden foods in the Perricone diet
Foods prohibited in the Perricone diet are those that increase inflammation in the body, such as:
- Fatty meats: red meat, liver, heart and intestines of animals; High glycemic index carbohydrates: sugar, rice, pasta, flour, bread, corn flakes, crackers, snacks, cakes and sweets; Fruits: dried fruits, banana, pineapple, apricot, mango, watermelon; Vegetables: pumpkin, potatoes, sweet potatoes, beets, cooked carrots; Legumes: broad bean, corn.
In addition to food, the Perricone diet also includes physical activity, the use of anti-aging creams and the use of some nutritional supplements, such as vitamin C, chromium and omega-3.
Perricone diet menu
The table below shows the example of a 3-day Perricone diet menu.
| Meal | Day 1 | Day 2 | Day 3 |
| Upon waking | 2 glasses of water or green tea, without sugar or sweetener | 2 glasses of water or green tea, without sugar or sweetener | 2 glasses of water or green tea, without sugar or sweetener |
| Breakfast | Omelet made with 3 egg whites, 1 egg yolk and 1/2 cup. oat tea + 1 small slice of melon + 1/4 cup. red fruit tea | 1 small turkey sausage + 2 egg whites and 1 egg yolk + 1/2 cup. oat tea + 1/2 cup. red fruit tea | 60 g of grilled or smoked salmon + 1/2 cup. oat tea with cinnamon + 2 col of almond tea + 2 thin slices of melon |
| Lunch | 120 g of grilled salmon + 2 cups. lettuce, tomato and cucumber tea seasoned with 1 teaspoon of olive oil and lemon drops + 1 slice of melon + 1/4 cup. red fruit tea | 120 g of grilled chicken, prepared as a salad, with herbs to taste, + 1/2 cup. steamed broccoli tea + 1/2 cup. strawberry tea | 120 g of tuna or sardines preserved in water or olive oil + 2 cups. romaine lettuce, tomato and cucumber slices + 1/2 cup. lentil soup tea |
| Afternoon snack | 60 g of chicken breast cooked with herbs, without salt + 4 unsalted almonds + 1/2 green apple + 2 glasses of water or unsweetened green tea or sweetener | 4 slices of turkey breast + 4 cherry tomatoes + 4 almonds + 2 glasses of water or unsweetened green tea or sweetener | 4 slices of turkey breast + 1/2 cup. strawberry tea + 4 Brazil nuts + 2 glasses of water or unsweetened green tea or sweetener |
| Dinner | 120 g of grilled salmon or tuna or sardines preserved in water or olive oil + 2 cups. romaine lettuce, tomato and cucumber slices seasoned with 1 col of olive oil and drops of lemon + 1 cup. asparagus tea, broccoli or spinach cooked in water or steamed | 180 g of grilled white hake • 1 cup. pumpkin tea cooked and seasoned with herbs + 2 cups. romaine tea with 1 cup. pea tea seasoned with olive oil, garlic and lemon juice | 120 g of turkey or chicken breast without skin + 1/2 cup. grilled zucchini tea + 1/2 cup. soy, lentil or bean salad tea, with olive oil and lemon |
| Supper | 30 g turkey breast + 1/2 green apple or pear + 3 almonds + 2 glasses of water or unsweetened green tea or sweetener | 4 slices of turkey breast + 3 almonds + 2 thin slices of melon + 2 glasses of water or unsweetened green tea or sweetener | 60 g of grilled salmon or cod + 3 Brazil nuts + 3 cherry tomatoes + 2 glasses of water or unsweetened green tea or sweetener |
The Perricone diet was created by Nicholas Perricone, a dermatologist and American researcher.
