The 3-day face lift diet

Yes, it's short, it's strange and a no-no if you don't like fish. But if you can cope with just three days of ultra-healthy eating, your reward will be a rested look, a lifted complexion and a midriff that's definitely reduced. In short, everything you can get from a great spa break without stirring from home – how good is that?

Created by eminent US dermatologist Dr Nicholas Perricone, it's so effective that his celebrity clients such as Kim Cattrall, Courteney Cox and Renée Russo go back to it time after time. The choice is yours. You can look at it as a fast pick-me-up every now and again or, as the doctor suggests, a kind of test drive for better anti-ageing eating in the future. Think it can't possibly work in such a short time? Try it over a long weekend and by Tuesday morning we guarantee you will look and feel terrific.

The shopping list
Here's all you need to prepare for your three-day diet.

• Dozen fresh eggs
• Oatmeal (not instant)
• A minimum of 675-800g (1½-1¾lb) fresh salmon, cut into six portions
• 350g (12oz) thinly sliced low-fat turkey or chicken breast
• 1 can sardines packed in olive oil (if you choose this option for lunch)
• 1 can tuna packed in water
• 2 ripe cantaloupe melons
• 450g (1lb) asparagus
• 450g (1lb) broccoli
• 450g (1lb) fresh spinach
• 2 heads romaine lettuce
• 1 box strawberries
• 1 box blueberries
• 1 box raspberries
• 3 green apples (e.g. Granny Smith)
• 2 pears (or an additional 2 green apples)
• 2 lemons
• Olives (any type), fresh or canned
• Raw unsalted almonds
• Hazelnuts
• Small bottle extra virgin olive oil
• Mineral water

Before you begin
As Doctor Perricone rightly maintains, you can endure anything for three days, but the Three Day Nutritional Face Lift Diet isn't an ordeal. A little planning will make things run smoothly. Here are his tips and the diet rules…

• Choose a three-day period during which you can control what you eat.
• Make sure you have everything you need at hand or plan to shop each day for the freshest food available.
• It is extremely important to eat two portions of salmon a day. You may substitute canned salmon (mixed with a tiny bit of mayonnaise or fresh lemon juice) but not more than once a day. Don't include smoked salmon as it tends to be salty.
• Eat only what is on the menu and remember to eat your protein first!
• It is critical that coffee is completely eliminated. Coffee raises levels of cortisol and insulin – hormones that accelerate ageing and store body fat.
• Drink green tea as it contains antioxidants, which boost your metabolism. Green tea can also block the absorption of bad fats by 30 per cent.
• Avoid chemical-laden fizzy drinks.
• The menu includes recommended servings of water. Beyond that you should drink at least two additional glasses throughout the day. Keep fresh water on your desk at work, a bottle to sip in the car or close at hand at home to sip while you're cooking so you stay well-hydrated.
• Ensure that the oatmeal you buy is not instant. Instant oatmeal rapidly raises blood sugar and ruins the results. Old-fashioned oatmeal is slowly absorbed by the body.

WAKE UP
225-350ml (8-12fl oz) spring water

BREAKFAST
Omelette made of 3 egg whites and 1 yolk and/or a 100-175g
(4-6oz) piece grilled salmon
175g (6oz) cooked oatmeal (not instant)
7.5cm (3in) slice cantaloupe and 35g (1¼oz) fresh berries (blueberries if possible)
225-350ml (8-12fl oz) spring water (minimum, more if desired)

LUNCH
100-175g (4-6oz) grilled salmon or canned tuna in water or sardines packed in olive oil
280g (9½oz) romaine lettuce; dress with 1tbsp extra virgin olive oil and freshly squeezed lemon juice to taste
7.5cm (3in) slice cantaloupe and 35g (1¼oz) fresh berries
225-350ml (8-12fl oz) spring water (minimum, more if desired)

MID-AFTERNOON SNACK
50g (2oz) sliced turkey or chicken breast
4 raw, unsalted hazelnuts
1/2 green apple

DINNER
100-175g (4-6oz) grilled salmon
280g (91⁄2oz) romaine lettuce; dress with 1tbsp extra virgin olive oil and freshly squeezed lemon juice to taste
150g (5oz) steamed asparagus, broccoli or spinach dressed with a little olive oil
7.5cm (3in) slice cantaloupe and 35g (1¼oz) fresh berries
225-350ml (8-12fl oz) spring water (minimum, more if desired)

BEFORE BEDTIME SNACK
50g (2oz) sliced turkey or chicken breast
1/2 pear or green apple
3 or 4 almonds or olives
225-350ml (8-12fl oz) spring water (minimum, more if desired, but bear in mind this is before bed)

The pay-off
The more closely you stick to this diet, the better the results. After three days, you will be well on your way to controlling inflammation – which Doctor Perricone believes is the root cause of premature skin ageing – and calming fluid retention. As a result, your skin will glow and your energy will soar. To be truthful, we haven't given you any of the science behind the diet – and there's science aplenty – but we know once you try it and like it you'll be keen to move on to Dr Perricone's 28-day wrinkle-free programme, which gives you lots more food choices and is far less restrictive. Find it in his best-selling book – which also explains the science bit – Dr Nicholas Perricone's Programme (Thorsons, £8.99). For more information on Dr Perricone's Programme visit www.nvperriconemd.co.uk.

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