Medical doctor Nicholas Perricone provides details on how to lose weight with a healthy diet in his 2005 book, "The Perricone Weight Loss Diet." The plan, which was introduced in previous books by Perricone, focuses on eating whole foods and taking supplements to not only lose fat but to develop a more youthful appearance. The basic components are foods rich in omega-3 fatty acids, protein and antioxidants, and foods with a low glycemic index, as noted by Diet.com.
Proteins
The top protein choice in the Perricone weight loss diet is wild Alaskan salmon. Perricone recommends having salmon at least five times per week and up to three times per day, according to Diet.com. Additional good choices are anchovies, cod, flounder, halibut, sablefish, sardines, sole, swordfish, trout, tuna and shellfish. You also may eat free-range turkey and chicken, as well as eggs, especially omega-3 fortified eggs. Recommended dairy products include low-fat milk, yogurt and cottage cheese.
Vegetables
Vegetables are important in the Perricone weight loss diet. Include spinach and other leafy greens, asparagus, bell peppers, broccoli, celery, cucumbers, green cabbage, leeks, mushrooms, tomatoes, yellow onions, beans, peas and lentils. DietTV suggests making hummus and salsa for dips while on this diet. Blue-green algae, barley grass and wheat grass are other beneficial diet additions.
Fruits
Preferred choices for fruits in the Perricone weight loss diet include apples, pears and grapefruit, according to Weight Loss Central. The next-best options are berries, cherries, peaches, plums and pomegranate. You also may eat acai, avocados, cantaloupe, honeydew melon, kiwi, nectarines and olives. Perricone advises against drinking fruit juice because it causes spikes in blood sugar.
Nuts, Seeds and Grains
Nuts, seeds and certain grains are allowed on the diet. Sesame seeds and flaxseeds are best, and you also may enjoy almonds, hazelnuts, walnuts, pumpkin seeds and sunflower seeds. Recommended grains include barley, oats and soy.
Spices
The best spice for this diet is cinnamon, as noted by Weight Loss Central. Other good choices include allspice, basil, bay leaves, cayenne, cilantro, cloves, curry, fenugreek, garlic, ginger, nutmeg, oregano and turmeric.
Supplements
Perricone recommends taking numerous supplements as energy boosters, appetite suppressants and antioxidants. The supplements are available through his website, but you can buy them elsewhere. The book gives instructions for a 14-day plan which includes 3,000 to 9,000mg of fish oil per day, much more than the normal recommended amount, according to DietTV. You also should take the vitamins A, B-complex, C and E, and the minerals calcium, chromium, selenium and zinc. Other recommended supplements include astaxanthin, carnitine, glutamine, alanine, alpha lipoic acid, conjugated linoleic acid and coenzyme Q10.
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