La cosiddetta dieta Perricone, nota anche come dieta lifting, rappresenta un programma alimentare teso a contrastare tanto i segni dell’invecchiamento quanto il sovrappeso. Secondo il dermatologo statunitense che l’ha ideata infatti è soprattutto attraverso l’adozione di uno stile alimentare adeguato che è possibile attenuare rughe, occhiaie, borse sotto gli occhi e ridonare vitalità a tutto l’organismo. In particolare, sarebbero i carboidrati raffinati a causare l’infiammazione cellulare responsabile dell’aumento di grasso corporeo e della perdita di elasticità della pelle.
Questa dieta esclude quindi pane, pasta, patate e banane insieme ad alcuni vegetali ritenuti nemici della pelle come carote, mais e pomodori. Risultano invece privilegiati pesce, uova e carni bianche e, fra i vegetali, mirtilli, ribes, more, verdure a foglia verde (tutti ricchi di anti-ossidanti), broccoli, asparagi, melone bianco, nocciole e mandorle. E’ fondamentale che ogni pasto garantisca il giusto apporto di proteine, carboidrati provenienti da alimenti vegetali e acidi grassi omega 3 e omega 6. I cibi ricchi di proteine vanno consumati prima degli altri e bisogna bere almeno 8 bicchieri di acqua al giorno. Vietati caffè e alcolici.
Il programma completo si articola in 28 giorni, ma è possibile seguire una dieta mini lifting in tre giorni, consigliata a chi vuol disintossicarsi ed apparire in forma in vista di un impegno importante o di una ricorrenza. Vediamola:
Primo giorno
Colazione: una tazza di tè, 3 biscotti all’avena, 125 g di yogurt magro con 60 g di mirtilli
Spuntino: un budino di soia, 3 noci
Pranzo: insalata verde con petto di pollo, un kiwi
Merenda: 170 g di yogurt magro e 60 di mirtilli o more, 3 mandorle
Cena: 250 g di salmone fresco con spinaci, una fetta di melone.
Secondo giorno
Colazione: una tazza di tè, un frullato con 170 ml di latte e un frutto, un’omelette con due uova
Spuntino: 30 g di prosciutto crudo sgrassato
Pranzo: insalata greca (feta, ceci, lattuga, pomodorini, peperoni, olive, origano, aglio, cipolle e limone), carne bianca alla griglia, una mela
Merenda: 125 g di ricotta fresca
Cena: zuppa di lenticchie e pollo, 125 g di insalata mista, 150 g di germogli di soia.
Terzo giorno
Colazione: una tazza di tè, una fetta di torta di carote
Spuntino: 60 g di ricotta magra
Pranzo: 250 g di trota salmonata, 80 g di gamberetti al cartoccio, una mela
Merenda: 170 g di yogurt magro e 60 g di more o mirtilli
Cena: 250 g di petto di pollo alla griglia, 3 mandorle, macedonia di frutta di stagione.
Il Dottor Nicholas Perricone, professore di dermatologia alla Mitchigan State University e membro dell’American College of nutrition, ha descritto la propria dieta anti-invecchiamento nel manuale “La dieta Perricone”.
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