The Perricone weight loss diet is based off of the finding that inflammation exacerbates obesity and prevents weight loss. Incorporating the right anti-inflammatory fruits and vegetables helps to not only fight weight gain, but helps keep you looking and feeling younger.
Read on to learn about 3 types of fruit and vegetable superfoods.
1. Low-glycemic fruits, high in antioxidants.
Fruits are good sources of fiber, anti-inflammatory antioxidants, and other phytonutrient obesity-fighters.
The top choices of Doctor Perricone include apples and grapefruit.
Other low-glycemic fruits the help support weight loss include:
Fiber, a type of carbohydrate the body can’t digest, is known to lower your risk of diabetes, heart disease, diverticulitis, and constipation.
Fiber helps you feel full sooner, while it also slows down your rate of digestion, keeping you feeling full longer. It also moves fat through your digestive system faster, which means less fat is absorbed.
Women should try to get over 20 grams of fiber in their diet a day, while men should strive for over 30 grams.
2. Fruits that are good sources of monounsaturated fats.
These fruits are good sources of fiber, anti-inflammatory antioxidants, anti-inflammatory/anti-adiposity fats, and other phytonutrient obesity fighters.
Dr. Perricone’s top choice is avocado. He also recommends olives, coconut, and acai.
Why monounsaturated fats?
Research suggests that if you replace other types of fats with monounsaturated fat, it helps you lose a moderate amount of weight without additional food restriction or physical activity.
Monounsaturated fats also lower total cholesterol and LDL cholesterol, the bad cholesterol, while increasing HDL cholesterol, the good cholesterol.
3. Anti-inflammatory vegetables.
Anti-inflammatory vegetables are good sources of fiber, anti-inflammatory antioxidants, and other phytonutrient obesity-fighters.
Dr. Perricone’s favorite choices for weight loss include:
- Root Vegetable Greens (Turnip, Mustard, Beet)
He also recommends these vegetables:
- Brussels Sprouts
- Broccoli florets and sprouts
- Bell peppers
- Onion/garlic (Allium) family
- Green or Red cabbage (red has the higher anti-oxidant potential)
- Aromatic culinary herbs (e.g., parsley, mint, rosemary, thyme, basil, oregano)
- Lettuces (various types)
- Wheat and Barley grasses
- Blue-green algae and Spirulina
Phytonutrients, plant-derived components, have been found to provide these benefits:
- Function as antioxidants, preventing cell damage
- Lower cholesterol levels
- Boost your metabolism
- Increase the production of detoxification enzymes
- Stimulate and strengthen the immune system
- Have a positive effect on hormones
- Have antibacterial and antiviral properties
- Slow the aging of the brain
- Assist with maintaining healthy vision
WIth many so many fruit and vegetable options to choose from, it’s easy to follow Perricone weight loss recommendations.