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The Perricone Weight-loss Diet: A Simple 3-part Program To Lose The Fat, The Wrinkles, And The Years Hardcover – September 20, 2005
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From #1 New York Times bestselling author Nicholas Perricone– respected physician, award-winning research scientist, and trusted expert on health and beauty–comes the biggest breakthrough in weight loss since Atkins. Millions of women and men have restored youthful radiance, smoothness, and suppleness to their skin through Dr. Nicholas Perricone’s advice, care, and transformative eating plan–and all with the welcome yet unexpected benefit of losing excess weight along with the wrinkles! Building on this discovery, Dr. Perricone breaks new ground with his trademark anti-inflammatory program based on the foods, supplements, and lifestyle changes with the proven ability to accelerate fat loss by increasing metabolism and building and maintaining muscle mass. Consider this staggering fact: As we age, we can expect to gain ten pounds of fat and lose five pounds of muscle each decade. In three easy steps, Dr. Perricone shows how to fight this weight gain and rebuild muscle mass, and avoid the haggard, aging, and drawn appearance that results from other weight-loss programs.
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What I like most about this book is that he has groups of foods that makes it easy to mix and match. If you don't like something, there are alternatives listed. He explains exactly what is good about the food on the lists. I find it's easier to stick to a new diet if I understand why I'm supposed to be doing something. This is not a diet for the short-term, this is about making a permanent change for the rest of your life. I have his other books, too, and each one has enough different information to make getting them all worthwhile. You don't have to follow his recipes; he has fourteen days of suggested menus, but like most diet books, you would be cooking like a short-order cook if you actually follow it to the letter. I suggest starting out with substitutions of healthier things into the diet you have, and gradually trying out recipes with other items off the lists until you have made over what you eat on a daily basis. Dr. Perricone does not recommend refined carbs but is not low-carb by any means. I get headaches if I eliminate too many carbs, and he recommends oatmeal, barley, buckwheat, etc in the diet. Some grocery stores carry whole groats and you can definitely find them here on Amazon. Rice isn't on his list, but I have started making it with 1/2 quinoa and 1/2 rice when I need it to go with an entree. If the food is spicy enough, I can sub in the quinoa 100%. Make the changes you can at your own pace and don't make it more complicated than it is. He doesn't really go into percentages of carbs, fats, and proteins or even calories. The main thing is to quit eating the things that damage the body down to the cellular level and start eating real foods that build it up.
I still have a ways to go, but I lost about five pounds after taking the recommended fish oil and changing my eating habits. I started exercising again too, but hadn't budged the scale in a long time. I didn't gain but didn't lose either, and this is a game-changer for me. Dr. Perricone advocates getting plenty of protein, especially cold-water fish. I'll admit I've never been a huge fan of fish, but I am trying out a few recipes from this and his other books, and some of the salmon recipes are good. (My cats are hoping I stick with this!) He explains that you need plenty of protein in your diet to preserve muscle while losing weight, and to prevent the face from looking haggard and saggy during the weight loss process. He doesn't mention consuming whey protein concentrate to help boost protein, but it's definitely an option, and is sold by many vendors here on Amazon & elsewhere. You can eat eggs, Greek-style yogurt, chicken, etc if you don't like fish. He recommends beans and lentils, and it's hard to get cheaper than that at the grocery store.
One thing I like about him is that he has been a weight lifter, he is preaching to the choir about protein intake when it comes to lifters. Many of the supplements he recommends are probably familiar to anyone who is into weight training. I found I already had a few of them, although I had fallen off the wagon when it came to taking them regularly. Now I do because I understand exactly how they benefit the body due to his detailed explanations. Most of us who exercise know that diet is probably the biggest component of success (or failure) to achieve your goals, and I believe that the advice in this book is the key to transforming one's body for the better. The other component is exercise, and for that I recommend either of Mike Matthew's books "Bigger Leaner Stronger" or "Thinner Leaner Stronger", because lifting heavy will get you the rest of the way to your goals. Pretty much all you need to get in the best shape ever is found in these two books.
I have seen some criticisms of this book as being too expensive to follow; it's not if you're creative. I found bags of frozen salmon fillets and 6-packs of salmon at BJ's club, and veggies can be bought in bulk, too. Even Walmart is carrying more organic foods and I know they have canned wild-caught salmon, just not the fancy brand he recommends; the point is to eat real food and get away from processed crap. I recommend getting the canned salmon if you're starting out because it's easy to add to a salad or omelet. There are loads of recipes online for preparing the foods he recommends if you don't like the recipes in his books. As for the supplements, the main one to start with is the fish oil, and there are plenty of vendors right here on Amazon who sell it at reasonable prices and the warehouse clubs probably have it, too. Start with just that one. ALA might be a good choice as the number two supplement you get. If you wish to add on, consider buying a Capsule Machine and empty capsules to fill with bulk supplement powders, again sold here on Amazon. Depending on the size of Capsule Machine, you might have to check other vendors by googling it. If you buy the bulk powders, you are not paying for fillers and will be surprised at how much smaller the capsules will be. If you are a brave soul, skip the capsules and measure out the fraction of a teaspoon of powder into juice or a smoothie. Some of the supplements are strong-smelling and nasty-tasting so definitely consider making your own capsules. If you have other family members or friends who want in on this, splitting a bulk pack may be the way to go for economic reasons.
If you choose to find a way to eat more nutritious foods, more protein, and try to incorporate some of his supplements, you will see positive changes in your health quickly. I have been incorporating more protein and veggies even before starting this program, and my hair and nails grow faster now. My skin has been looking much better since I started all the fish oil on this program and I have lost a few pounds. I have noticed that the numbers on the scale go down as long as I am faithful to the diet, and they stall or go up if I fall off the wagon and eat fast food (which is enough to not let it happen again!) I believe it's better on the budget to stay out of restaurants and instead using that money to buy good food and prepare it at home, and can probably help pay for some of the supplements. Just do what you can, because this is for the long-run and even a few little changes add up.
This book is packed with information and scientific evidence. It's all broken down into comprehensive chapters and gives very detailed informatin on why should be eating the specific foods. What I'm finding trouble with is incorporating it into my hectic lifestyle. I bought the workbook along with the book and that helps!
The book is seperated into three sections: "The inflamation-fat connection," "The Three Steps," and then "The Plan." Dr. Perricone goes into the history of food and disease in American and while that sounds depressing, he actually peppers in positive and inspring ways to look at eating and health. It is inspriring and fascinating to read about inflammation and the pro-inflammatory effects on our bodies.
Not only covering weight losss and health, Dr. Perricone explores wrinkles and how what we eat contributes to what our skin looks like. He gives choices and lists what fruits, grains, fish, etc. are good for our skin and while we can't turn back the clock - we can improve the elasticity and skin texture. I'm still learning about the supplements, but he gives detailed explanation of the benefits both inside and outside our bodies.
If you're looking for an informational book with lots of scientific studies to back it up, I highly recommend this book.