DR. PERRICONE'S 7 SECRETS
I don't know if these are really "secrets", but I've done a little research and it seeems that much of what he claims is backed-up by other sources. The Perricone Weight Loss Diet is supposed to reduce fat while maintaining muscle mass.
Perricone talks about systemic inflammation on the cellular level. If you can reduce this inflammation, you'll have better skin, lose weight and decrease age-related diseases. Inflammation causes you to get fat and stay fat. Excess body fat leads to higher insulin levels which then leads to food cravings.
Perricone studied the effects of the suns rays on the body. The sun creates free radicals that interact with the skin cells. The treatment or prevention of free radicals is with antioxidants.
It's the anti-inflammatory approach that allows the maintenance of muscle mass.
When eating a salad, look for brightly colored fruits and vegetables. Generally speaking, antioxidants are present in colorful foods. Interestingly, the brain and skin are composed of the same tissue. If something is therapeutic for the brain, it will also be beneficial for your skin. Your skin may reflect how you're doing on the inside.
Postprandial thermogenesis is the body heat you give off after eating a meal. You produce more heat when you're young and if you're thin. When we take in food, we burn it up and create heat, store it as fat or make ATP (energy) out of it.
If you create heat instead of storing fat, this process is known as uncoupling of oxidative phosphorylation. Uncoupling agents help with this and ephedrine is one such example. However, these agents tend to be toxic. The key was in front of Perricone the whole time - it was in the Omega-3s.
When you sit down to a meal or a snack, always ask yourself, "am I getting enough essential fat?" The ultimate way to burn fat is with the right kind of fat. Perricone recommends an Omega-3 supplement in addition to your meal. He also recommends nutritional supplements which are somewhat controversial.
This anti-inflammatory diet carefully regulates blood sugar levels which prevents insulin spikes. One easy guide to follow is the glycemic index which rates how quickly food is converted to sugar in the body. Think of water as 1 and table sugar as 100. Try to stay below 50 on the index so you won't have much of an insulin spike. The index is not perfect. It can be affected by the amount of food you eat (glycemic load) and other foods in your stomach.
Even foods that aren't sweet can still be converted to sugar in the body. A plain potato is absorbed faster than that with fat. It can have a higher index than a candy bar.
Here's the diet reviewed.
Good source of protein.
Essential fats.
Antioxidant rich foods with bright colors.
Three meals plus snacks.
Lots of spices.
Spices help prevent meals from getting boring and have antioxidant properties. Spices were used to preserve food in the past before refrigeration.
Supplements work in many ways. These nutrients can work to stabilize blood sugar which regulates insulin response. They are powerful antioxidants and can increase metabolism.
Glutamine
There are several things that are catabolic which is the opposite of anabolic. Rather than building you up, it breaks you down. Inflammation, dieting, psychic stress, surgery and trauma are all catabolic events. Glutamine is anabolic and anti-inflammatory. In clinical settings such as burn patients and post op patients, there is far less catabolic breakdown of healthy tissue.
Carnitine
Acetyl-L Carnitine
Coenzyme Q-10
It's a fat that used to be found in extremely high levels in beef and dairy products when cows used to eat grass.
Chromium
Alpha Lipoic Acid
Maitake SX-Fraction
The Anti-Inflammatory Lifestyle
I don't know if these are really "secrets", but I've done a little research and it seeems that much of what he claims is backed-up by other sources. The Perricone Weight Loss Diet is supposed to reduce fat while maintaining muscle mass.
Perricone talks about systemic inflammation on the cellular level. If you can reduce this inflammation, you'll have better skin, lose weight and decrease age-related diseases. Inflammation causes you to get fat and stay fat. Excess body fat leads to higher insulin levels which then leads to food cravings.
Perricone studied the effects of the suns rays on the body. The sun creates free radicals that interact with the skin cells. The treatment or prevention of free radicals is with antioxidants.
- Free radicals cause a cascade of inflammation in the cell.
- Arachadonic acid triggers messenger systems.
- Nf-kB turns on cytokines.
- Metabolic Syndrome characterized by abdominal obesity.
- Higher levels of cholesterol, triglycerides.
- Elevated insulin and blood sugar levels.
- Increase in risk of heart disease and diabetes.
- Fat is a living endocrine organ.
- Fat is pro-inflammatory.
- Sarcopenia is age-related muscle mass loss.
- Patients with Sarcopenia have higher levels of inflammatory chemicals.
- Every decade we age, we gain 10 pounds of fat and lose 5 pounds of muscle.
- Insulin triggers amino acids uptake into cells.
- Over stimulated insulin receptors down regulate.
It's the anti-inflammatory approach that allows the maintenance of muscle mass.
- NF-kB makes us insulin resistant.
- Hyperinsulinemia puts a lock on body fat.
- Body fat creates inflammation throughout the body and makes us fatter.
- The perfect meal starts with cold water fish, like salmon.
- Salmon is high in high-quality protein.
- Salmon contains essential fatty acids.
- Salmon contains antioxidant astaxanthin
When eating a salad, look for brightly colored fruits and vegetables. Generally speaking, antioxidants are present in colorful foods. Interestingly, the brain and skin are composed of the same tissue. If something is therapeutic for the brain, it will also be beneficial for your skin. Your skin may reflect how you're doing on the inside.
Postprandial thermogenesis is the body heat you give off after eating a meal. You produce more heat when you're young and if you're thin. When we take in food, we burn it up and create heat, store it as fat or make ATP (energy) out of it.
If you create heat instead of storing fat, this process is known as uncoupling of oxidative phosphorylation. Uncoupling agents help with this and ephedrine is one such example. However, these agents tend to be toxic. The key was in front of Perricone the whole time - it was in the Omega-3s.
- Omega-3 essential fats can create postprandial thermogenesis.
- Can turn on energy partitioning.
- Can uncouple oxidative phosphorylations.
- Turn on production of leptin.
When you sit down to a meal or a snack, always ask yourself, "am I getting enough essential fat?" The ultimate way to burn fat is with the right kind of fat. Perricone recommends an Omega-3 supplement in addition to your meal. He also recommends nutritional supplements which are somewhat controversial.
This anti-inflammatory diet carefully regulates blood sugar levels which prevents insulin spikes. One easy guide to follow is the glycemic index which rates how quickly food is converted to sugar in the body. Think of water as 1 and table sugar as 100. Try to stay below 50 on the index so you won't have much of an insulin spike. The index is not perfect. It can be affected by the amount of food you eat (glycemic load) and other foods in your stomach.
Even foods that aren't sweet can still be converted to sugar in the body. A plain potato is absorbed faster than that with fat. It can have a higher index than a candy bar.
Here's the diet reviewed.
Good source of protein.
Essential fats.
Antioxidant rich foods with bright colors.
Three meals plus snacks.
Lots of spices.
Spices help prevent meals from getting boring and have antioxidant properties. Spices were used to preserve food in the past before refrigeration.
Supplements work in many ways. These nutrients can work to stabilize blood sugar which regulates insulin response. They are powerful antioxidants and can increase metabolism.
Glutamine
- Conditionally essential amino acid.
There are several things that are catabolic which is the opposite of anabolic. Rather than building you up, it breaks you down. Inflammation, dieting, psychic stress, surgery and trauma are all catabolic events. Glutamine is anabolic and anti-inflammatory. In clinical settings such as burn patients and post op patients, there is far less catabolic breakdown of healthy tissue.
- Controls carbohydrate cravings.
- Repairs GI tract.
Carnitine
- Unique fat transporting nutrient.
- Powerful anti-inflammatory.
Acetyl-L Carnitine
- Derivative of carnitine
- Protective of mitochondria
- Neuro-protective.
- Powerful antioxidant and anti-inflammatory.
Coenzyme Q-10
- Synergistic action with carnitine alpha lipoic acid in mitochondria.
- Increases ability to metabolize food.
- Stabilizes cell plasma membrane.
- Cardio protective
- Protective of brain tissue
It's a fat that used to be found in extremely high levels in beef and dairy products when cows used to eat grass.
- Helps metabolize body fat rapidly.
- Increases muscle mass and anti-catabolic
Chromium
- Stabilizes blood sugar.
- Controls appetite
Alpha Lipoic Acid
- Fat and water soluble
- Anti-inflammatory, antioxidant
- Blocks glycation.
- Aids in metabolism
- Neuro-protective
- Increases Prostaglandin E1
- Helps burn body fat.
Maitake SX-Fraction
- Prevents the Metabolic Syndrome
- Stabilizes blood sugar
The Anti-Inflammatory Lifestyle
- Adequate sleep
- Maintain hydration - Eight 8 oz. glasses a day.
- Reduce stress hormone cortisol.
- Substitute green tea for coffee
- Exercise in moderation.
Labels: health