To lose weight, doctors recommend a balanced and healthy diet avoiding unbalanced eating plans and the so-called “miracle diets” that can have negative consequences for health.

A balanced diet to lose weight is synonymous with a good diet, but fresh, healthy foods and frequent physical activity should also be included in the plan, both to lose weight and to strengthen muscles.

Thus, the Perricone Diet, more than a weight loss plan, was born as a diet for cell regeneration of the body and its objective is to rejuvenate the skin, promising the disappearance of wrinkles and better muscle tone.

Who is Doctor Perricone

A dermatologist, Dr. Perricone became famous for devising a diet named after him. A nutritional plan to avoid premature aging and maintain youth and natural beauty.

Many celebrities have followed the Perricone Diet and have also been patients of this doctor undergoing some of his treatments to prevent premature aging of the skin.

Perricone is not only the creator of this diet that has become a best-seller with countless tips for healthy eating, but he also has a complete beauty line for the skin.

Recognized in the field of medicine, Perricone carried out numerous investigations and studies in the field of dermatology and created the so-called Inflammation Aging Theory , through which he concludes that cellular inflammation would be the main cause of the appearance of wrinkles.

Thus, Perricone proposes dividing the problems related to aging can not only be delayed but also controlled through an adequate treatment that benefits both the exterior and the interior of the body.

Currently, Dr. Perricone continues his work as a teacher at the University of Michigan School of Medicine, in addition to managing his own dermatology clinic where one of the treatments is based precisely on the Perricone Diet.

What is the Perricone Diet

The Perricone Diet is based primarily on studies on healthy eating and consists of two weight loss plans. One of the plans is for 3 days and the other for 28 days, in both diets a balance is sought, especially based on foods that allow cell regeneration of both the body in general and the skin in particular.

The Perricone Diet is based on foods rich in antioxidants and in the case of the 3-day diet, the objective is to eliminate the feeling of bloating with a plan to carry out for a short time and whose results are noticeable in a flatter abdomen and greater well-being.

While the 28-day Perricone Diet consists of different menus for 14 days that are repeated until the 28 days recommended by the doctor are completed, always following the basic principles of the three-day diet but with a longer meal plan and a most noticeable effect that allows you to lose up to 8 kilos in a month, without health risks.

In addition to following the recommended diet menus, good hydration is necessary and for this they should drink about two liters of water a day, do physical exercise regularly either in a gym or simply walk or go for a run.

How to do the Perricone Diet

This diet has not been designed exclusively to lose weight but is based on the consumption of certain foods that help stop abdominal bloating and cellular oxidation, since both cause weight gain.

The Perricone Diet plan is based on the consumption of healthy foods and for this they are divided into ten different groups. One of these groups is made up of foods that are forbidden if you want to lose several kilos, while other groups mainly include foods that prevent cellular inflammation.

Among the foods allowed in the Perricone Diet are fruits, vegetables, cereals and legumes, distributed in five daily meals, the most important being breakfast because protein foods such as eggs are included.

The rest of the foods allowed include salmon, with a high content of Omega3 and extra virgin olive oil as natural elements to prevent cellular aging, while green vegetables provide a high content of vitamins, as well as low-fat dairy products. fats and flaked oats that promote digestion.

Regarding the drink, the Perricone Diet proposes mineral water, at least two liters a day to maintain good hydration, green tea for its anti-aging properties and because it helps to purify fats.

What to eat on the Perricone Diet

Perricone claims that through his diet it is possible to fight wrinkles, stay young and lose weight. In his book How to beat wrinkles and lose weight , the author indicates the foods, which according to him help you lose weight.

According to Perricone, to lose weight it is necessary to reduce the number of calories consumed but also increase the number of calories burned, therefore when more calories are ingested than necessary, the excess always accumulates in the form of body fat in different areas of the body.

But, Perricone also warns that for a weight loss program to be successful, you should not starve yourself and therefore your diet consists of breakfast, snack, lunch and dinner in addition to a snack before going to sleep.

There is also a list of ten food groups that according to this doctor’s criteria are not only suitable for losing weight but also for being healthy and fighting against aging and inflammation.

In his meal plan, Perricone invites you to mix foods from all categories, enjoy them and also the benefits they provide.

Food groups of the Perricone Diet

Here are the food groups that are part of the Perricone Diet and that can be used to design different menus:

Blue Fish
Omega3s are essential fatty acids that the body cannot manufacture and therefore must obtain them from food. In addition, Omega3s are essential for health as they reduce the chances of suffering from cardiovascular diseases, stimulate concentration, improve physical performance and help eliminate fat.

They are rich in Omega3, mainly blue fish and the most recommended are salmon, sardines and tuna, but these fatty acids are also in egg yolks, vegetable oils, nuts and green leafy vegetables.

Fruits rich in fiber
Fiber is also essential for the body as it helps to improve the digestive process and lose weight. There are different foods rich in fiber but in the Perricone Diet the best fruits are apple and orange, which also provide a good amount of vitamin C.

Fruits with fat
Despite using the term “fat” when talking about a diet, the truth is that not all fat is “bad” and there is fat that feeds the body and does not accumulate, such as avocado, rich in vitamin E, folic acid, potassium and magnesium and olives.

According to Perricone, the consumption of certain spices in any meal helps to reduce micro-inflammation in the body and to maintain stable blood sugar levels. Among the species allowed in this diet are cinnamon, turmeric, cloves and nutmeg.

Chili Peppers
Various studies indicate that eating chili provides an extra benefit to the body as it has anti-inflammatory effects and helps reduce blood pressure, in addition to reducing bad cholesterol

Seeds and nuts
Seeds and nuts are necessary within the Perricone Diet because they provide nutrients that the body needs but also do not get fat if they are ingested moderately. A handful of nuts a day helps reduce localized fat and specifically that of the abdomen, improves serotonin levels and provides a feeling of fullness.

Legumes are recommended in weight loss diets as they contain fiber, protein and are low in fat. In this diet, lentils are especially recommended.

Prebiotic Products Prebiotic
foods help improve the population of beneficial intestinal bacteria found in the intestine and promote their growth. These bacteria are beneficial because they adhere to the intestinal mucosa, preventing other bacteria, which are harmful, from implanting and exerting their negative functions. It is advisable to eat products such as yogurt that, in addition to being low in fat, provide calcium and protein.

cereals Whole, unprocessed cereals provide the body with fiber, thus allowing weight loss with a great satiating effect. In addition, whole grains maintain blood sugar levels and lower cholesterol, the most recommended being oats or barley.

The most important group of foods among the ten included in the Perricone diet are vegetables that reduce inflammation in the body, in addition to providing vitamins. In this diet it is recommended to take green leafy vegetables such as cabbage (cabbage), broccoli and fresh culinary herbs.

3-day Perricone diet

Prepared especially to reduce and eliminate swelling in the abdominal area, this 3-day plan is rich in antioxidants, and it is important to follow the plan strictly to achieve the expected results.

Menu for the 3 days

On an empty stomach drink 250ml of natural mineral water.


  • 1 omelette with 3 eggs or 180 grams. grilled natural salmon.
  • 50 grams of rolled oats.
  • 1 slice of melon.
  • 1 serving of fresh red fruits (blackberries, strawberries, blueberries, raspberries).
  • 250ml of natural mineral water.


  • 220grs grilled natural salmon.
  • 1 green salad with virgin olive oil and lemon juice.
  • 1 kiwi or a melon slice.
  • 1 handful of fresh red berries.
  • 250ml of natural mineral water.

Afternoon snack

  • 1 apple.
  • 60 grams grilled chicken or turkey breast or 200g of natural yogurt.
  • 1 handful of hazelnuts, walnuts or almonds.


  • 220grs grilled salmon.
  • 150 grs. steamed vegetables (broccoli, spinach, asparagus).
  • 1 slice of melon.
  • 1 handful of fresh red berries.
  • 250ml of natural mineral water.

Before going to sleep

  • ½ apple or pear.
  • 60 grams of roasted chicken or turkey breast or 200 grs. of natural yogurt.
  • 4 almonds.
  • 250 ml of natural mineral water.

Perricone diet 28 days

The Perricone Diet 28 days has a basic menu for two full weeks and after that time the plan is repeated for another two weeks.

Here you have the diet of the first three days and in the following link you can download the Perricone 28-day diet completely free .

Day 1


  • 115 grams salmon.
  • 120 grams of rolled oats.
  • 2 tablespoons of blueberries.
  • 1 teaspoon of chopped almonds.
  • 1 cup of green tea.


  • 175 grs. of grilled turkey burger.
  • lettuce and tomato salad.
  • 120 grams of lettuce and legume salad.
  • 1 glass of water or green tea.

Afternoon snack

  • 50 grams sliced ​​turkey or chicken breast.
  • 4 hazelnuts
  • 4 stalks of celery.
  • 1 glass of water or green tea.


  • 175 grs. salmon.
  • 225 cl of lentil soup.
  • 1 salad of green leaves with olive oil and lemon juice.
  • 125 grams steamed spinach.
  • 1 glass of water or green tea.

Before going to sleep

  • 1 boiled egg.
  • 3 apios.
  • 3 strips of red pepper.
  • 3 green olives.

Day 2


  • 1 omelette made with three whites and one yolk.
  • tomato cut with slices.
  • 125 gr of blueberries.
  • 1 glass of water or green tea.


  • 170 grams grilled salmon.
  • 1 green salad with tomato, cucumber, onion and 2 tablespoons of chickpeas dressed with olive oil, lemon juice and garlic.

Afternoon snack

  • 120 grams low-fat cottage cheese.
  • 4 small black olives.


  • 170 grams baked salmon.
  • 225 cl of vegetable soup with chicken.
  • 1 salad of lettuce, avocado, tomato, onion and celery dressed with olive oil and lemon juice.

Before going to sleep

  • 60 grams roast turkey breast.
  • 6 whole almonds.
  • 1 slice of melon with green flesh.

Day 3


  • 2 slices of turkey ham.
  • 175 grs. of natural yogurt.
  • 120 grams strawberries.
  • 3 hazelnuts.
  • 1 glass of water or green tea.


  • 115 grams canned tuna in natural.
  • 240 grams sliced ​​tomato and cucumber.
  • 120 grams of bean salad.
  • 1 glass of water or green tea.

Afternoon snack

  • 60 grams sliced ​​turkey breast.
  • 4 almonds.
  • 1 glass of water or green tea.


  • 170 grams grilled salmon.
  • 75 grams of green beans.
  • 1 spinach salad with mushrooms, red onion and 75 grams. of chickpeas dressed with olive oil and lemon juice.

Before going to sleep

  • 60 grams of grilled chicken breast.
  • 75 grams raw cauliflower.
  • 4 black olives.

Contraindications of the Perricone Diet

The Perricone Diet is only contraindicated in people with an intolerance to certain foods that are included in the plan such as salmon or also during pregnancy and lactation.

In addition, it should be remembered that like any other weight loss diet it cannot be carried out indefinitely since animal protein must be introduced in the diet in a staggered and balanced way to also avoid the rebound effect, a mistake that many people often make.

Advantages of the Perricone Diet

The Perricone Diet promises a loss of between 7 or 8 kilos of weight in 28 days consuming certain foods and eliminating others. But, as it is not a diet designed exclusively to lose weight, the theory of its creator is based on the fact that with the consumption of certain foods it is possible to stop not only the inflammation in the abdominal area but also the cellular oxidation that causes weight gain.

The foods that make up the diet are mainly those that prevent cellular inflammation, which is why many fruits and vegetables are included in addition to cereals and legumes in a balanced way, which is considered a healthy plan to lose weight.

Other benefits is that this diet helps to provide greater firmness and elasticity to the skin and the practice of physical activity that not only helps to stay in shape but also to tone the muscles.

Disadvantages of the Perricone Diet

One of the main disadvantages of the Perricone Diet is that it is promoted as a plan to lose up to 8 kilos in just 28 days and this is too much in a very short time, according to the recommendation of some nutritionists, in addition to the lack of scientific evaluation evidence Of the same.

If the diet is done strictly, up to 8 kilos of weight can be lost in less than a month, but the problem is that once the diet is finished, the most likely thing is that the lost kilos will be recovered and some more because they have not changed. bad eating habits.

Nutritionists then recommend that, to avoid the rebound effect, the habit of consuming certain foods of the Perricone Diet such as salmon, green leafy vegetables and fruits should be maintained and avoid consuming sweets or industrialized foods and pastries again, but increasing each menu both in amounts of allowed foods and adding others that are also healthy.

The abuse of the consumption of foods with Omega 3 can cause health problems since there are studies on the oxidation of the fatty acids that Omega 3 contains and that produces free radicals that play a role in the development of degenerative diseases.

Videos of the Perricone Diet

The video that we present below is an interview with Dr. María José Burgues, Director of the Mesbur Medical Center.

Sources and References:

  • Journal of Inorganic Biochemistry

Comparing metabolic effects of six different commercial trivalent chromium compounds

  • Dr. Perricone

The Promise of Eternal Youth, Nicholas Perricone

  • Sciencedirect. with

Fitness enhancement as anti-aging therapy