perricone diet
Perricone diet - foods permitted
The Perricone diet is basically a low-GI diet, but filled with a lot of salmon and berries (especially purple berries) for their anti-inflammatory effect.
The following are the list of foods permitted to achieve weight loss on the Perricone diet:
“Omega-3 rich seafood”
- Wild Alaskan Salmon (highest source of omega-3 fatty acids)
- Halibut
- Herring
- Black cod (sablefish)
- Trout
- Anchovies
- Sardines
- Mackerel
“Other seafood recommended”
- Prawns
- Scallops
- Clams
- Mussels
- Oysters
- Crab
- Lobster
- Bass
- Cod
- Flounder
“Recommended poultry”
- Organic, free-range chicken and turkey
- Turkey sausages and bacon (avoid any with added nitrates)
“Best dairy sources of protein”
- Plain, low fat organic yoghurt
- Organic low fat cottage cheese
- Organic, free range eggs (higher in omega-3 fatty acids)
“Organic, unsalted nuts”
- Almonds
- Brazil nuts
- Hazel nuts
- Macadamia nuts
- Pecan nuts
- Pine nuts
- Pistachios
- Walnuts
- Organic unsalted seeds
- Linseed
- Sesame seeds
- Sunflower seeds
- Pumpkin (or squash) seeds
“Fruits”
- Apples
- All berries - blueberry, blackberry, strawberry, raspberry, etc
- Avocado
- Cherries
- Grapefruit
- Rockmelon (cantaloupe) and honeydew melon
- Lemons
- Pears
- Tomatoes
- Water chestnuts
“Vegetables”
- Artichoke - all types
- Asparagus
- Bamboo shoots
- Beans
- Broccoli
- Brussels sprouts
- Cabbage (all types)
- Cauliflower
- Celery
- Chicory
- Dark green leafy lettuce - all types
- Eggplant (aubergine)
- Endive
- Green, red, yellow peppers (capsicum)
- Greens - turnip, collard, mustard
- Leafy green vegetables - kale, chard, spinach, lettuce, bok choy
- Mushrooms
- Onions, garlic, leek, chives
- Pumpkin
- Radish
- Rocket
- Sprouts - bean, alfalfa, snow pea, etc
- Turnip, swedes
- Zucchini, squash
“Herbs”
- Basil
- Bay leaf
- Chives
- Chervil
- Coriander (fresh)
- Dill
- Fennel
- Garlic (fresh)
- Lemon balm
- Marjoram (or oregano)
- Mint, peppermint
- Parsley
- Rosemary
- Sage
- Tarragon
- Thyme
“Spices”
- Anise
- Allspice
- Caraway
- Cardamom
- Cayenne
- Celery seeds
- Chilli flakes
- Cinnamon sticks
- Cloves
- Coriander (ground)
- Cumin
- Fennel
- Ginger
- Nutmeg
- Paprika (sweet to hot)
- Peppercorns (black, green and white)
- Saffron
- Turmeric
- Vanilla bean
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“Beverages”
- Organic black, green and white tea
- Water (preferably spring or filtered)
- Acai berry
- Pomegranate juice (unsweetened)
- Cocoa (made with pure organic cocoa powder)
“Sweeteners”
“Healthy good fats”
- Organic extra virgin olive oil (spanish or italian type)
- Linseed oil
- Avocado
- Coconut
- Olives
- All nuts
- All seeds
- Chocolate ( dark, high quality, organic)
“Organic grains/legumes - use only in moderation”
- Oatmeal or whole oats
- Lentils
- Chickpeas
- Dried beans
- Buckwheat
- Barley
For more more detailed and comprehensive list on all the foods permitted, see the Perricone Diet official web site, which also has an example diet plan.
There is also a one week sample menu, with recipes on Oprah.com
REFERENCES
1. Dr Perricone recommends acai berry because of its excellent essential fatty acid, amino acid and anti-inflammatory properties. Dr Perricone states that the acai berry is a powerhouse fruit, as it provides quality protein, healthy fat, calcium, fibre and strong antioxidants in the one natural, healthy package.
2. Dr Perricone recommends the agave fruit and in particular its nectar as a sweetener, as is it much sweeter than sugar (25% more sweeter) and has low GI (about 10-11). Dr Perricone recommends agave nectar as a healthier alternative to traditional (sugar, honey) and non-traditional, artificial sweeteners.
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Disclaimer: The advice on this site should be viewed as a general guideline only and it should not replace the advice of a medical professional. Always consult your medical or health care provider to get the advice and care for your particular and individual health, nutrition, diet and fitness circumstances.
