Perricone Diet: what to eat and what to avoid (with menu)

The Perricone diet, popularly known as the youth diet, is a diet rich in water, fish, chicken, olive oil, antioxidant fruits and vegetables, which was created with the aim of promoting youthful skin for longer, preventing aging, in addition to to improve physical and mental disposition and well-being.

This diet provides high-quality protein and water to promote skin hydration and firmness. Another objective of this youth diet is to reduce the consumption of sugar and carbohydrates in general, reducing free radicals in the body, which are the main cause of wrinkles and sagging skin, leading to aging.

In addition to food, this diet created by dermatologist Nicholas Perricone includes the use of anti-aging creams and the use of dietary supplements, such as vitamin C, coenzyme Q-10, omega 3 and chromium.

Foods Allowed on the Perricone Diet

The foods that are allowed on the Perricone diet, and which are the basis for complying with the diet, are:

• Lean proteinssuch as fish, tofu, chicken, turkey or shellfish, which should be consumed without the skin and prepared grilled, boiled or roasted, with little salt;
• Milk and derivatives low-fat, such as skimmed milk, natural yogurt and white cheeses, such as ricotta and cottage cheese;
• Fresh vegetables and greens, such as lettuce, arugula, kale, broccoli, carrots and chard;
• Fresh and unpeeled fruitssuch as plum, melon, strawberry, blueberry, pear, peach, orange and lemon;
• Legumessuch as beans, chickpeas, lentils, soybeans and peas, as they are sources of fiber and vegetable proteins;
• Oilseedssuch as hazelnuts, chestnuts, walnuts and almonds, as they are rich in omega-3;
• Whole grains, such as oats, barley and seeds, such as linseed and chia, as they are sources of fiber and good fats, such as omega-3 and omega-6;
• Drinks, prioritizing pure, filtered water, drinking 8 to 10 glasses a day, teas such as green tea, mint tea and unsweetened black tea are also allowed;
• Natural seasoningssuch as olive oil, lemon, natural mustard and aromatic herbs such as parsley, basil and coriander, preferably fresh.

In addition to food, some supplements with anti-inflammatory action, such as probiotics, omega 3, vitamin C and coenzyme Q10 are prescribed during the diet to combat free radicals and treat wrinkles and sagging skin. See a list of some anti-inflammatory foods.

Likewise, regular physical activity is recommended as it helps reduce free radicals, having an anti-inflammatory effect on the body.

Prohibited foods on the Perricone diet

The foods prohibited on the Perricone diet are those that can increase inflammation in the body, such as:

• Fatty meats: beef, lamb, pork, poultry skins, animal hearts or intestines;
• High glycemic index carbohydrates: sugar, white rice, white pasta, white flour, white bread, cookies, snacks, cakes, ice cream or sweets in general;
• Fruits: dried fruits and fruits in syrup;
• Processed foods: soft drinks, ketchup, mayonnaise and other ready-made sauces, pizza, nuggets, margarine or frozen lasagna.

Furthermore, on the Perricone diet you should also avoid consuming alcoholic beverages, such as wine and beer, as these types of drinks increase the production of free radicals in the body, contributing to wrinkles and sagging skin.

Example of a Perricone diet menu

The table below shows an example of a 3-day Perricone diet menu:

This menu is just one example of the diet that was created by Dr. Nicholas Perricone, an American dermatologist and researcher.