According to Dr. Perricone, the author of the probiotic diet - overweight, civilization diseases are the result of inflammation in the body caused by poor nutrition. The right diet can change this. The daily menu should include products containing probiotics, i.e. selected live bacteria cultures, and prebiotics, i.e. food ingredients that extend the survival time of "good bacteria".

The creator of this weight loss program is Hollywood star guru Nicholas Perricone, a dermatologist at the University of Michigan. Usually, what is born in the American "dream factory" quickly becomes famous, but it is not necessarily he althy, but in the case of a diet that focuses on the so-called good bacteria, we not only have popularity, but also a lot of benefits for the body. The effect of using a diet based on probiotics is better immunity and exemplary condition, but also a slender figure and a younger complexion.

Dr. Perriconeis very simple, cheap and based on products that you can easily get in any store. It does not require scrupulous counting of calories. During the day you must eat 2-3 portions of pre- and probiotic products, 5 portions of vegetables and fruit, 1-2 portions of sea fish, nuts and grains. This way of eating will make you look beautiful after a month and you will accidentally lose 4 kilos.

The probiotic diet can be used as long as you like, regardless of gender and age. It is also good for children. It will bring the most benefits to people struggling with resistant kilos, digestive problems and a tendency to various infections.

The basis of Dr. Perricone are products that contain probiotics and prebiotics

Thanks to numerous studies, we know that the so-called good bacteria (probiotics) can do a lot. Above all, they are a counterweight to harmful microbes. They produce substances that destroy or weaken pathogens that cause many diseases and weaken immunity. They make it difficult for them to adhere to the intestinal wall and consume nutrients that are feeding on dangerous microbes. In addition, they enhance the activity and effectiveness of lymphocytes (immune bodies) and macrophages (cells that capture foreign bodies, e.g. bacteria, fungi and viruses). The "good bacteria" are also helpful in preventing and relieving allergies. Testsconfirmed that administering probiotics to women at the end of pregnancy, and then to children for the first six months of life, reduces the risk of allergic reactions. The use of probiotics, on the other hand, in an already diagnosed allergy, accelerates the disappearance of its symptoms. The intestinal walls sealed by them become a barrier to allergenic substances.

Without probiotics, it is also more difficult to fight ailments such as diarrhea - both those occurring after taking an antibiotic, as well as those caused by viruses and related to traveling. They also stimulate the work of the intestines, thanks to which they can deal with constipation, facilitate digestion and get rid of toxins. They are helpful in the treatment of gastric and duodenal ulcers, and more and more often probiotic products and supplements are recommended for people with Crohn's disease and irritable bowel syndrome. Some strains are involved in the production of folic acid and other B vitamins. Others help fight intimate infections in women. "Good bacteria" also have a positive effect on the condition of the mouth and teeth, incl. prevent the proliferation of bacteria responsible for the development of caries.

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What are the sources of probiotics?

Beneficial strains of bacteria are found especially in yoghurts, buttermilk, kefir, cheese, cottage cheese, acidophilic milk, and silage. It is worth looking for strains that have a documented effect, e.g. : Lactobacillus GG, Lactobacillus casei ssp Shirota, Lactobacillus casei DN-114 001, Lactobacillus plantarum, Lactobacillus rhamnosusandBifidobacterium . For a dairy product to be probiotic, one gram of it should contain at least 10 million unitsBifidobacteriumor 100 million unitsLactobacillus . Exotic dishes such as miso soup or pasta made from fermented soybeans are also rich in probiotics.

Provided with food, "good bacteria" are better if the diet does not lack the so-called prebiotics. These are food ingredients that extend the survival time of beneficial bacteria and facilitate their colonization in the intestines. They are not digested neither in the stomach nor in the small intestine, they are only fermented in the large intestine. There they increase the amount of good bacterial flora. They also prevent constipation, reduce the concentration of bad cholesterol (LDL) in the blood, and increase the absorption of calcium from food.

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What are the sources of prebiotics?

The most famous prebiotic is dietary fiber - cellulose, pectins, inulin. These are: asparagus, artichokes, Jerusalem artichoke, oatmeal, bananas, onions, leeks, sugar snap peas, kohlrabi, green beans, and chicory rootand dandelion (they are ingredients of some grain coffees).

A day according to Perricone

The Perricone Diet consists of a hearty breakfast, a filling lunch, an afternoon snack, dinner, and an evening snack to prevent overeating. Although the diet can be used for a long time, the doctor ensures that we will feel the differences in appearance and well-being after a few days.

Due to the fact that Dr. Perricone recommends the daily consumption of prebiotics, which are a component of, among others, vegetables, fruits and cereal products, his diet is also rich in antioxidants that have anti-cancer and rejuvenating effects: vitamin A (in the form of beta carotene), C and E. They neutralize free radicals that harm the skin, acting from the "inside". Vitamin C prevents the appearance of wrinkles. Thanks to it, it is possible to create collagen and elastin, which are responsible for the elasticity of the skin. The best sources of vitamin C are: rosehips, black currants, peppers, strawberries, forest fruits, and citrus. Recent studies in Italy have shown that high doses of the yellow pigments lutein and zeaxanthin also improve skin elasticity, increasing its hydration and reducing damage caused by UV rays. Foods rich in these ingredients include corn, lettuce, sorrel, spinach and eggs from naturally raised hens.

You also need to remember to increase the consumption of unsaturated fatty acids, especially from the omega-3 group. They are essential for the proper functioning of the immune system as well as for the work of gray cells and skin hydration. A study by Clinical Nutrition has shown that the right amount of linolenic acid (belonging to the omega-3 family) is just as important as vitamin C. Oily sea fish, cold-pressed oils, seeds and nuts are rich in good fatty acids. They not only fight skin inflammation, but also lose weight. They reduce the appetite for sweets and facilitate slimming.

Probiotic diet: rules

  • Every morning drink a glass of warm water with the juice of half a lemon or a lime, or fresh herbs: lemon balm, mint. This is the best way to wake up the digestive and nervous systems and cleanse the body.
  • Remember to have a mandatory portion of probiotics, prebiotics and antioxidants from vegetables and fruits at every meal.
  • Drink at least 8 glasses of water. Without proper hydration, your skin will not be resilient, supple and moisturized. Provide the body with omega-3 acids that protect the epidermis against water loss.
  • Avoid drinks and foods with sugar as it makes you age faster. It causes inflammation,which destroy collagen and the skin becomes inflexible, stiff and gray.
  • Avoid drinking coffee. When consumed in large amounts, it promotes the secretion of cortisol and insulin, which cause weight gain.
Worth knowing

Who is Dr. Perricone?

American dermatologist, nutritionist and lecturer at the American University of Michigan (born in '48) Nicholas Perricone was known primarily as a slimming guru of Hollywood stars. He is the author of many books on losing weight and maintaining a youthful appearance, and the creator of his own line of facial cosmetics called Perricone MD. This is a staunch opponent of Botox. He even said that botox is neurotoxic and paralyzes muscles, and that repeated treatments over time lead to loss of facial volume and accelerate the aging process. He holds the theory that "beauty comes from within," meaning that a proper diet can do more to rejuvenate the skin than any external means. He argues that years of using an anti-inflammatory diet based on probiotics and natural supplements and anti-aging cosmetics can bring better results in the fight against the aging process.

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