Benefits and risks of the Perricone diet
The Perricone diet is an anti-inflammatory anti-aging that emphasizes salmon and diet and nutritional supplements. It is designed to promote weight loss, maintain a healthy weight and reduce or reverse the aging process visible. The main food in this diet is fish, especially salmon.
The Perricone diet was developed by dermatologist Nicholas Perricone. It was first published in 2001 Perricone‘s book, wrinkle, claiming that proper nutrition is the key to prevent and eliminate skin wrinkles. Advocates the consumption of foods rich in antioxidants and low in carbohydrates. It was followed in 2002 by the book Total Rejuvenation, which continued and expanded by an important part of a diet that serves for nutrition and maintaining a healthy and youthful appearance. In 2005, he published the Perricone diet to lose weight and adapted its anti-aging diet with a weight loss program.
The Perricone diet promotes weight loss, improving the physical appearance, and slows down the aging process. The diet is presented in six books, the most important by the author between 2001 and 2007. Overall, each book emphasizes a different aspect of the diet: the first book is about the effect of diet on reducing wrinkles and slow or reverse the aging process visible; his second book focuses on skin care, the objectives of the third book has been acne, and his fifth book, weight loss.
Regardless of what you use, the basic components of the Perricone diet are foods rich in omega-3 fatty acids, proteins and antioxidants. Above all, the diet emphasizes the consumption of fish, especially wild Alaskan salmon. He suggests eating salmon at least five times a week, as often as two or three times a day.
Other fish allowed on the diet are tuna, cod, shellfish, sole, flounder, swordfish, trout and halibut. Among the other allowed foods in the diet are nuts, green vegetables, legumes, berries, egg whites, low-fat milk and cottage cheese, citrus, olives and olive oil, apples, kiwi, cantaloupe, nectarines, peaches, pears, tomatoes and tomato juice, tofu and yogurt.
Foods to avoid are bread (and anything with flour), pasta, rice, cereal, popcorn, sugar, coffee, red meat, pizza, other cheeses, butter and margarine, grapes, watermelon, bananas, carrots, corn, potatoes and regular soft drinks. The glycemic index (GI) is used by the Perricone diet as a basic guide to eat. Under the diet, foods that have a glycemic index of over fifty should be avoided while those with a GI below 50 are acceptable.
The glycemic index
The glycemic index measures the quality and not the quantity of carbohydrates found in food. Quality refers to how quickly sugar levels rise in the blood after eating. The basis of the IG is glucose, a value of 100. The higher the GI number is assigned, it is much faster increase in blood sugar when that food is consumed in particular. A high GI is generally regarded as greater than 70, medium GI is 56-69, and low GI value is 55 or less.
These are the glycemic index of some foods:
Potato chips, 56
White bread, 70
Sourdough bread, 54
Baked potato red, 93
natural yoghurt, 14
But the IG is not a simple formula when it comes to reducing levels of blood sugar. There are several factors that affect the GI value of a specific food, for example, how the food (boiled, baked, sauteed, or fried) is prepared and what other foods are consumed with it. For these reasons, the American Diabetes Association has chosen a position where there is not enough conclusive evidence to recommend the general use of a low-GI diet for diabetics. Not all doctors and endocrinologists agree to subscribe to the position of the association.
Besides salmon, Perricone has developed a list of what he calls ten “super foods” that are rich in antioxidants, essential fatty acids, fiber and, along with foods that help regulate glucose levels in the blood. These foods are: acai (a berry that grows in South America), (onion, garlic and leeks), barley, green (blue-green algae, wheatgrass and barley), buckwheat, seeds, beans, lentils, chili peppers , nuts, sprouts and yogurt. Perricone anti-inflammatory diet is the main component for porgrama health and beauty. Its main components are:
High quality protein present in fish, seafood, poultry, and tofu.
Carbohydrates low glycemic fresh fruits and vegetables, whole grains and beans.
Healthy fats from cold water fish, especially wild Alaskan salmon, nuts, seeds and olive oil.
Eight to 10 glasses of water a day.
Beverages, such as green tea, which are rich in antioxidants.
Perricone says that these foods and beverages act as natural anti-inflammatory and help maintain normal levels of insulin and blood glucose.
The basic Perricone diet consists of five meals a day: breakfast, lunch, dinner and two snacks. Loa protein foods should be eaten before the rest of the meal. Also it recommends 20-30 minutes of exercise each day. Here a meal plan Perricone Prescription shown:
Breakfast: Three to four pieces of smoked salmon, half a cup of oats simmered with two tablespoons of blueberries, a teaspoon of almond and green tea or water.
Lunch: Four to six ounces of roast turkey, salad lettuce and tomato, half a cup of beans, and green tea or water.
Snack: Two slices of turkey or chicken breast, four nuts and four sticks of celery.
Dinner: Four to six pieces of grilled salmon, a cup of lentil soup, a green salad with olive oil and lemon juice, half a cup of steamed spinach, and green tea or water.
Before going to bed: A boiled egg three celery sticks, three strips of red pepper, and three green olives.
Beverages, such as green tea, which are rich in antioxidants.
Supplements, topical creams, and cost
One of the biggest criticisms and disadvantages of the Perricone diet, is the high cost of the more than two dozen dietary supplements and topical creams Perricone says the people who need it as part of your diet plan for a healthy and youthful appearance .
The products can be purchased through your company N.V. Perricone, M.D. and Nutriceuticals. A 30-day supply eight supplements for weight control program costs $ 195, from April 2007. Other brands of supplements can also be purchased in grocery stores, vitamin stores and many pharmacies.
The main function of the Perricone diet is to slow the aging process because it counteracts the inflammatory process in the body, resulting in a healthier and younger looking skin. Their secondary function is as a weight loss program that emphasizes a diet rich in antioxidants and low in carbohydrates. Weight loss for overweight or obese can lead to a lower risk of several diseases, including some cancers, heart disease, diabetes, high blood pressure and high cholesterol.
The details of the diet vary slightly among the six major books written by Perricone from 2007. Since the diet has a component of soy, which can be adapted to a vegetarian diet, but probably not for veganos.Los omega fatty acids -3 can be obtained from linseed oil instead of fish.
The benefits include a longer and more youthful life, according to Perricone. Specifically, Perricone says his diet plan reduces wrinkles, slows and reverses the aging process visible, eliminates acne and remove bags and dark circles around the eyes.
Perricone says this is because your diet plan reduces inflammation in the body, which is the root of most physical appearance issues associated with aging. The Perricone diet and the like may be beneficial in reducing the risk of many medical problems such as heart disease and diabetes, as it emphasizes the consumption of fish, vegetables and fruits.
The Perricone diet recommends regulate levels of blood sugar by eating foods that have a low glycemic index. The American Dietetic Association, the American Diabetes Association, the American Heart Association, and the United States Department of Agriculture does not support low GI diets and these organizations are not compatible with extreme fish intake. Such extreme shots make the diet is unbalanced.
Since diet advocates the use of numerous dietary supplements, people who make the Perricone diet should consult their doctor or pharmacist to see if any of the supplements interact with any prescription medication they are taking. People who are on anticoagulants, such as (warfarin) should consult their doctor before starting the diet. Women who are pregnant or breastfeeding should not do the diet without consulting your doctor or gynecologist. People with medical conditions, including heart disease and diabetes, should discuss diet with your doctor before starting.
In the UK, the FSA has established maximum consumption of oily fish that are no more than two servings per week for girls and women of childbearing age and no more than four servings per week for children, men and women age due to risk of contamination (mercury).
Research and general acceptance
Although his books have been best sellers in the United States and elsewhere, there is a general acceptance of most of its philosophy and there are claims by the medical community. There is also very little scientific research to justify most of its claims regarding the anti-aging diet aspects. There is research showing that a diet low in carbohydrates can promote weight loss.
The Consumer Web site Quackwatch http://www.quackwatch.org has a skeptical view of many of the claims made by Perricone. “Dr. Perricone would be more credible if he could show us a study that shows that people who followed his recipe, lived longer and were showing that younger skin,” doctors Harriet Hall and Stephen Barrett wrote in an article in Quackwatch on 12 August 2004. “instead, it provides only testimony, exaggerated claims, partial truths and misrepresentations.” for example, Perricone books do not mention that a diet rich in salmon, can pose health risks because of mercury contamination in fish. They also say that books do not mention the toxic effects of high doses of some nutritional supplements Perricone recommends.
The diet plan, gets a mixed review on the website WebMD http://www.webmd.com. In an article dated September 1, 2005, quoting Roberta Anding, a member of the American Dietetic Association states that it believes that the Perricone diet hurt anyone and praised him for his emphasis on fish, vegetables and some fruits . Lona Sandon, a registered dietitian with the American Dietetic Association, said at the insistence of the GI diet, saying that the effects of foods with a high glycemic index has not been proven by scientific research. Sandon also disapproves Perricone sells its own line of products to complement the diet. “Every time a diet is sold together with supplements and creams that cost more than most people spend on food consumption, raises a red flag,” Sandon said.
In an article in New York Times Magazine (February 6, 2005) Perricone admits he has no peer-reviewed research to support their claims of their diet. However, he responded to critics of your diet program, saying. “I’m standing on the shoulders of other scientists and translating for people have received the message of millions of people eating affects the way you feel. If you are now eating salmon, or taking fish oil capsules, I’ve helped. “
Follow all the news here.