It is known as ‘the celebrity diet’, ‘the one Queen Letizia follows’ or ‘Julia Roberts’ diet’. It is the Perricone diet, created by dermatologist Nicholas Perricone and initially nicknamed the ‘lifting diet’ since its objective was to improve the appearance of the skin as a facelift would, but without surgery. This explains its success among the big stars of Hollywood and the support that this represents as a marketing tool.
The idea is that by following this dermatologist’s dietary advice you will achieve a brighter face. And, incidentally, energy levels, supposedly diminished by chronic injury due to poor and/or unhealthy diet, will improve.
What is the Perricone diet?
Ramón de Cangas, dietician-nutritionist, doctor in Food Science, as well as a health biologist and doctor in Functional and Molecular Biology and member of the Academic Body of the Spanish Academy of Nutrition and Dietetics, defines the Perricone diet as a proposal to “reduce chronic degeneration through increasing the consumption of foods rich in proteins and antioxidants. At the same time, eliminate foods with a high content of free sugars, fried foods…
It includes recommended foods, many other prohibited foods and, of course, antioxidant and omega 3 supplements.
The diet is based on three pillars:
- Emphasis on anti-inflammatory foods. It focuses on foods that Dr. Perricone identifies as anti-inflammatory and that can help mitigate the effects of aging on the skin.
- Focus on nutrient-dense foods. A key aspect is the consumption of foods rich in antioxidants, essential fatty acids and rich in nutrients to nourish the body and skin.
- Avoid pro-inflammatory elements. Foods that can trigger inflammation, such as sugar, high-glycemic carbohydrates, and saturated fats, are limited or avoided.
Why is she so famous?
In short, because Dr. Perricone’s diet is ‘endorsed’ by the beauty of some of this dermatologist’s famous patients, such as Gwyneth Paltrow or Eva Mendes. Unlike other guidelines, it is not presented as a diet to lose weight, nor a miracle weight loss diet, but rather to improve the appearance of the skin. Something like the elixir of eternal youth.
As if all this were not enough, he assures that the effects on the face begin to become evident in just 28 days.
Suggested foods in this diet
The Perricone diet to lose weight does not exist as such, but the truth is that, since it is based on avoiding foods that have been associated with inflammation, such as fried foods, refined flours, as well as those rich in simple sugars such as sweets, coffee and alcohol, while increasing the consumption of foods rich in protein and quality fats, fruits and vegetables with a low glycemic index, can contribute to long-term weight loss.
Among the foods they suggest as suitable are the following:
- Fish, such as salmon
- Lean meats, such as turkey and chicken
- Fermented milks, such as kefir
- eggs
- Unsalted nuts, such as almonds
- berries
- olive oil
- Vegetables, such as cruciferous vegetables
- Legumes, such as lentils
- Drinks, such as green tea.
- Quinoa
- Oatmeal
Prohibited foods on the Perricone diet
At the opposite pole, this Perricone eternal youth diet lists some foods that should be left out of the diet.
- ultra-processed
- Alcoholic drinks and coffee.
- Refined flours, such as white bread and pasta
- Pizza
- Foods with a high glycemic index, such as tubers, refined cereals, etc.
- fried
- Foods with added sugars, such as ice cream, soft drinks, cookies, even if they are 0% or low in sugar…
- Honey and syrups
What do the experts think?
Opinions about the Perricone diet are divided into two groups: the unconditional and those who point out that there is not a single study that has evaluated the Perricone diet. Ramón de Cangas agrees with this position: “It is not a dietary pattern based on scientific evidence.”
Furthermore, he assures that “it does not favor nutritional education and meaningless limits foods whose consumption does not pose problems, such as some vegetables and fruits. es una too restrictive diet without this restriction being based on evidence.” And he concludes: “It should not be taken as a reference standard.” It is a very low carbohydrate diet, which is not a ketogenic diet, as it includes many fruits and vegetables, but focuses on short-term effects and not long-term.
Is it useful for losing weight?
Although, at least supposedly, the intention of those who start the Perricone diet is not to lose weight, “every calorie restriction causes weight loss,” says the member of the Academic Body of the Spanish Academy of Nutrition and Dietetics.
But, as a dietician-nutritionist that he is, his recommendation is necessarily that “correct weight loss should be the consequence of learning to eat healthily, not doing so with strong restrictions,” he says.
Is it a diet to do continuously?
The answer is no. Firstly, due to the large amount of restricted and necessary foods that the Perricone diet entails.
It is also true that not even its creator presents it that way. In fact, it is conceived as flash treatment three days to improve the appearance of the skin before an event. Or to continue for 28 days in a row and no more than 3-4 times a year.
And does it really improve the condition of the skin?
Diet has a real effect on the condition of the skin, but it is not an automatic resource as this diet would have us believe. In fact, other epigenetic factors also influence the condition of the skin, such as the sun, smoking, stress or lack of sleep. “The skin can improve somewhat when you follow a healthy diet, but not in a few days or weeks, but in the long term and with healthy dietary patterns.”
This means continuously following a varied diet and not putting all the weight of the diet on a small group (this diet is known for the enormous weight it gives to salmon and its omega 3). “Superfoods do not exist,” concludes de Cangas.
Perricone weekly menu example
The Perricone diet menu is based on a single dish and distributes the intakes into three meals, breakfast, midday meal and dinner. The key is that each meal always includes foods with high nutritional density, especially omega-3 fats, vitamins, minerals and antioxidant phytochemical substances.
moons:
Breakfast: Raspberry smoothie with Greek yogurt and sesame seeds.
Lunch: Chard salad with grilled salmon and avocado.
Dinner: Baked salmon fillet with wild asparagus and steamed broccoli.
Tuesday:
Breakfast: Bowl of oat bran with hazelnuts and currants.
Lunch: Grilled turkey salad with spinach.
Dinner: Baked chicken breast with steamed white cabbage.
Wednesday:
Breakfast: Blueberry smoothie with peanut butter.
Lunch: Bonito salad with cauliflower and avocado.
Dinner: Grilled beef entrecôte with baked zucchini.
Thursday:
Breakfast: Scrambled avocado with egg white.
Lunch: Spinach and smoked salmon salad with cucumber.
Dinner: Baked rabbit with chard.
Friday:
Breakfast: Blackberry smoothie with avocado.
Lunch: Boiled collard greens with grilled chicken
Dinner: Baked turkey breast with sautéed mushrooms.
Saturday:
Breakfast: Bowl of Greek yogurt with walnuts and currants.
Lunch: Avocado stuffed with tuna.
Dinner: Baked salmon fillet with roasted peppers.
Sunday:
Breakfast: Scrambled eggs with smoked salmon,
Lunch: Grilled chicken breast salad with spinach.
Dinner: Grilled beef steak with asparagus
The ALDI Council
No matter how much a celebrity recommends a diet, the ideal is to trust the training and experience of a dietitian-nutritionist. Don’t risk your health!
ramón de cangas. Member of the Academic Body. Director of Nutrigroup by Ramón de Cangas, Oviedo, Gijón, Avilés, Madrid, Barcelona and Mexico. Doctor in Functional and Molecular Biology from the University of Oviedo, Dietitian-Nutritionist from the University of Navarra, Health Biologist from the University of Oviedo. PhD candidate in Food Science from the University of Navarra. www.ramondecangas.com. Facebook: Ramón de Cangas. Instagram @ramoncangas. Twitter: @DrRamonDeCangas
