Following Perricone’s Approach to Weight-Loss
By Marlene Martin
After three months on the Perricone diet I'm ready to report my results and conclusions.
My results are good: a 7 pound loss so far. I'm going for 10. I'm back in my jeans and my waist has returned. I realize that this doesn't seem like a very big weight loss for that amount of time, but I'm pleasantly surprised at how much better this weight-loss makes me look compared to other programs I've tried. It took about two months to lose the first couple of pounds, which was rather discouraging, but Melissa, my Perricone coach, said I was doing great, and that was encouraging. Now I'm thrilled with the results because my muscles are looking really good, especially in my legs, thighs and face and the sagging skin which occurs often in other programs is nowhere to be found. /
Nicholas Periconne,M.D.
There are a lot of supplements involved and I kept forgetting to take them, so I had to develop a way to organize them. I bought a small tray and about three dozen shot glasses from a dollar store. I lined them up and refilled them every four or five days.
The food program required a lot of preparation because I was supposed to eat three meals and two or three snacks each day. Each meal and snack had to contain protein, a good carbohydrate and a small amount of good fat. I had become consumed with figuring out what to eat and when. I became very conscious of my eating patterns. Melissa asked me to write down everything I ate. This I resisted until the last couple of weeks. It revealed some eating patterns of which I was unaware.
I was supposed to eat breakfast within the first couple of hours after getting up. I discovered that I ate more on days when I had an early breakfast than on those when I ate later. Also, I seemed to have more energy if I didn't eat until around lunchtime, so I decided to make up a protein shake in the morning with a lot of fiber and nurse it throughout the day. At the end of the day I have a good, nutritious salmon-and-veggies-type meal. All the diets ever devised talk about king-sized breakfasts with smaller and smaller meals as the day progresses. I can't do that, period.
I failed in the coffee drinking department. Giving up coffee is supposed to be responsible for 6-10 pounds of weight loss in six weeks. I eliminated it for three months but it didn't make the kind of difference that could keep me away from it permanently, although I have managed to stay away from Starbucks. I will continue to drink copious amounts of water.
Together with the weight loss I have noticed several areas of my body which are tighter. The weight loss is definitely from fat and not muscle. My face and neck are tighter as are my waist, hips and legs.
I am adding many of the supplements into my regimen. What follows is an outline of the ones which are important to the program.
Dr. Perricone believes that many supplements are essential to our diets because they provide nutrients that we may not be able to obtain from food and they can add an extra level of anti-inflammatory protection. In order for us to look our best and maintain our weight we have to maximize the cells' ability to use food and burn fat. When body fat is down and muscle mass is up, we look younger, feel better and maintain our weight.
Dr. Perricone stresses that it is important to consult with your primary physician before embarking on a new supplement program—he says this is absolutely vital if you are taking any medications or are being treated for any medical condition.
Omega-3 Fish Oil
The most important supplement is Omega-3 fish oil. Dr. Perricone believes that this may be one of the most perfect anti-inflammatories discovered so far. The incredible power of
Omega-3s can accomplish the following:
- Reduce inflammation in all organ systems
- Accelerate the loss of body fat
- Elevate mood
- Improve attention span
- Stabilize blood sugar levels
- Lower insulin levels
- Create and maintain healthy serotonin levels
- Stop the roller-coaster effects of the carbohydrate highs and lows
- Decrease appetite
- Increase radiance to the skin
- Increase health of the immune system
- Increase energy levels
- Decrease symptoms and severity of chronic skin conditions such as eczema
- Decrease cardiovascular risk.
Dr. Perricone recommends one 1,000 mg capsule three times a day unless you are trying to lose a lot of weight or improve athletic performance, in which case you can take up to nine capsules a day.
Alpha Lipoic Acid
Alpha Lipoic Acid is a potent antioxidant and anti-inflammatory which enhances the ability to metabolize food into energy. Since only trace amounts are found in food, it must be taken as a supplement. 25 to 30 mg. is adequate but Dr. Perricone recommends from 200-300 mg per day, taken with food, for people trying to lose weight.
Astaxanthin
Astaxanthin is a very powerful antioxidant. 4.5 mg of Astaxanthin is equal to 450 mg. of vitamin E. It has been proven to cross the blood-brain barrier and therefore offers protection to the brain, central nervous system and eyes. It
- increases physical endurance and reduces muscle damage
- reduces eye fatigue and improves visual acuity
- reduces wrinkles
- reduces age sports
- improves gastric health
- reduces infection/inflammation.
The recommended dose is one to two 2mg capsules per day.
Carnitine
Carnitine protects the liver and immune system. It also prevents muscle loss associated with illness and aging. It enhances energy production in the cell, which is needed for cellular repair. You need to make sure you have an adequate amount of omega-3 for carnitine to have the optimum effect. Do not take it in the evening as it may interfere with sleep. The recommended dose is 500 mg per day. Those who are obese should take 1,500 to 2,000 mg per day in 500 mg doses, three or four times a day.
Acetyl-L-Carnitine
Acetyl-L-Carnitine is synthesized from carnitine and can pass through the blood-brain barrier, which has a beneficial effect on the brain cells. It is extremely neuroprotective and should be used on a daily basis to prevent neurological decline seen with aging. Both carnitine and acetyl-L-carnitine are important to a weight loss regimen because, among other things, they help to decrease blood sugar and insulin levels. Do not take these if you are bipolar or susceptible to seizures. Take 500 mg of acetyl-L carnitine per day with omega-3 fish oil before 3 o'clock in the afternoon. For weight loss, take up to 1,500 mg per day.
Conjugated Linoleic Acid (CLA)
CLA's claim to fame is that it decreases body fat, especially in the abdomen. It also helps increase insulin sensitivity. It helps block the absorption of fat and sugar into fat cells and even induces a reduction in the actual size of the fat cells. A study published in the Journal of Nutrition showed that taking 3.4 grams of CLA a day for two years led to decrease in body fat when applied to overweight people. Studies have also shown that CLA helps prevent muscle loss and weakness associated with aging and disease. The recommended dose is from 1,000 mg to a maximum of 4,000 mg per day taken at mealtimes, together with sesame seeds which enhance the effects of CLA.
Coenzyme Q10
Coenzyme Q10 enhances metabolism giving us more energy, endurance and a greater ability to lose body fat, while preventing the energy decline seen in aging cells. It helps regulate blood sugar and enhances insulin sensitivity. It maximizes the burning of food for fuel, helping to normalize fats in the blood. It also keeps the heart muscle healthy and prevents inflammation in the arteries. Dr. Perricone believes this supplement should be taken by anyone over 40, because tissue levels of CoQ10 decrease as people get older. He recommends a minimum of 30 mg per day up to 300 mg per day for those with health problems.
Chromium
Chromium is a critical nutrient in controlling and reducing excess body fat. It helps lower blood sugar and insulin levels and decreases inflammation. It also helps normalize blood lipids such as triglycerides and cholesterol, increasing levels of the HDL “good” cholesterol and lowering total cholesterol. It is important for energy production and helps regulate appetite, reducing sugar cravings and lowering body fat. 100 micrograms (mcg) per day in the form of Chromium Polynicotinate is recommended for people over 40 and up to 200 mcg per day for those on the Perricone Weight-Loss Diet.
Gamma Linolenic Acid
GLA is an important omega-6 fatty acid. There are many studies which show that it lowers total cholesterol and blood pressure. It can also improve cell sensitivity to insulin and increase the metabolic rate which causes the body to burn fat. The recommended dose is 200 to 400 mg of GLA per day, taken with meals. As with omega-3 fish oil, supplementation results may take up to six months.
Glutamine
Glutamine is primarily stored within muscles and is the body's most abundant amino acid. It plays an important role in keeping the muscle functioning properly and in reducing muscle deterioration. It is critical in the prevention of muscle breakdown caused by extreme stress, including physical trauma, severe burns, disease, mental or psychic stress, overwork or overexertion, poor nutrition and dieting. Scientists have also found that patients who have had major surgery do not lose muscle mass during the recuperative period when they are given supplemental glutamine, even if they are inactive. Because of this, Dr. Perricone strongly recommends that you take glutamine throughout the day as part of the anti-inflammatory diet. Glutamine is also very supportive of the digestive system and can be used for stomach problems as simple as overindulging, for ulcers, diarrhea or even bowel disease. It is also important for the body's antioxidant system. Glutamine reduces cravings for high glycemic carbohydrates and will greatly facilitate a weight-loss program. It can help prevent both depression and fatigue and can help relax us while elevating mood.
The recommended dose is half a teaspoonful dissolved in water 3 times a day. Take it immediately after mixing it in water.
Maitake SX Fraction
Maitake SX Fraction is a special supplement derived from the maitake mushroom. There is solid evidence establishing it as a powerful tool in preventing metabolic syndrome, “a dangerous quartet of metabolic imbalances” that increase the risk of cardiovascular disease and diabetes: 1) high blood pressure, 2) elevated levels of insulin, 3) excess weight and 4) a combination of low levels of HDL, high levels of LDL and high levels of triglycerides. The recommended dose is one tablespoonful within 30 minutes after each meal.
Dimethylaminoethanel
DMAE is important in the production of neurotransmitters which improve cognitive function. It assists in increasing skin firmness and muscle tone and in decreasing inflammation in the skin.
Dr. Perricone recommends eating fish rich in DMAE, taking 50 to 100 mg of DMAE supplements and applying a topical lotion containing DMAE to the face, neck and body. It can overstimulate some people, so don't do this if you have epilepsy, if you are bipolar or if you experience muscle tension or insomnia.
The Perricone weight-loss program has a 30-day supply of vitamins supplied in individual packets and costs $195 a month. Adding all the other recommended supplements can become expensive but I think it's worth doing so for a couple of months after which you can decide which ones you want to keep in your program.
The program worked for me. Much of the material was new to me despite my familiarity with many of the other diet programs that have been available since the 50s. I'm eagerly incorporating most of The Perricone Weight-loss Program into my life and I will continue with many of the supplements he recommends. I also enthusiastically endorse his skin products. Check out his website at
Email Marlene Martin at .
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The Perricone Weight Loss Program
By Nicholas V. Perricone, MD
SUPERSTAR SUPPLEMENT #8: CHROMIUM
Chromium is a critical nutrient in our effort to control and reduce excess body fat. By supplementing our diets with chromium, we can effectively lower blood sugar and insulin levels—the key to the anti-inflammatory weight-loss diet. The reason people are overweight is because they’re in an inflammatory state that has put a “lock” on their fat-burning mechanism. Our goal is to reverse this. Chromium helps decrease inflammation, thereby unlocking the enzymes that aid in fat metabolization. Chromium not only affects blood sugar and insulin levels, it can also help normalize blood lipids such as triglycerides and cholesterol, increasing levels of the HDL “good” cholesterol and lowering total cholesterol and triglycerides, making it cardioprotective.
Experts in the field of nutrition report that the general population of the United States is deficient in chromium, and low levels of chromium are associated with type II diabetes and cardiovascular disease. Studies have also been published noting that increased consumption of sugar depletes our body stores of chromium, placing us at further risk for hyperglycemia and hyperinsulinemia (too much blood sugar, too much insulin).
Chromium Tips
- Chromium is an essential nutrient required for normal sugar and fat metabolism.
- Chromium is important for energy production, and also plays a key role in regulating appetite, reducing sugar cravings, and lowering body fat.
- Chromium absorption is made more difficult when milk, as well as foods high in phosphorus, are eaten at the same time.
- Don’t take chromium with foods rich in phytic acid (unleavened bread, raw beans, seeds, nuts, grains, and soy isolates) as this may decrease its absorption.
- The recommended type of this supplement is chromium polynicotinate.
DOSAGE RECOMMENDATION:
I suggest 100 micrograms (mcg) per day for the average person over 40 and up to 200 mcg per day for those on the Perricone Weight-Loss Diet.
Borage (Borago officinalis)SUPERSTAR SUPPLEMENT #9: GAMMA LINOLENIC ACID (GLA)
GLA is an important omega-6 essential fatty acid. The average Western diet has an excess of the omega-6 EFAs. And this is true when we are speaking of linolenic acid, found in many vegetable oils, grains, and seeds. However, GLA is an omega-6 that is well worth taking in a supplemental form. The body rapidly converts GLA into dihomogamma-linolenic acid (DGLA), the precursor of prostaglandin E1, a powerful anti-inflammatory hormone-like compound that helps to regulate inflammation, blood pressure, and many other bodily processes. Because of the increased production of prostaglandin E1, GLA has been found in many studies to lower total cholesterol, as well as lower blood pressure. GLA can also increase the metabolic rate, an effect that causes the body to burn fat, resulting in weight loss.
The average American diet causes a deficiency of GLA because of the large amounts of trans fatty acids, sugar, red meats, and dairy products that are consumed. GLA is very difficult to find in the diet, but is found in high amounts in borage, black currant, and evening primrose oils.
GLA Tips
- Take GLA with meals to increase absorption.
- GLA improves cell sensitivity to insulin, reducing our chance of developing diabetes, heart disease, and excess body fat.
- Borage oil is the richest supplemental source of GLA.
- As with omega-3 fish oil supplementation, results do not happen overnight and may take up to six months. Don’t let this dissuade you from adding this vital essential fatty acid to your diet as soon as possible.
DOSAGE RECOMMENDATION:
200 to 400 mg of GLA per day—one to two 1,000-mg capsules of borage oil.
SUPERSTAR SUPPLEMENT #10: GLUTAMINE
Glutamine is an extremely important dietary supplement for anyone wishing to lose weight. It is an amino acid that is classified as “conditionally essential,” meaning that we are able to synthesize it, but only within certain limits that are controlled by a variety of factors (including the dietary supply of the appropriate precursors and the maturity and health of the individual). Glutamine is primarily stored within muscles and is the body’s most abundant amino acid. (Amino acids are the basic building blocks of a protein. There are 20 different amino acids commonly found in proteins. There are eight essential amino acids: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Our bodies actually need 20 different amino acids, but we are able to make the other 12 kinds from these eight, which we must get from food.)
While the majority of the glutamine we need is synthesized in our muscle cells, we can also obtain a significant amount of glutamine from several dietary sources, including poultry, fish, dairy products, and legumes.
However, under certain stressful conditions, glutamine is used up very quickly and our body cannot make as much as it needs. For example, prolonged and intense cardiovascular workouts, such as running and aerobics, can cause the body to burn muscle for energy, exhausting our glutamine supply.