Created by Nathan Pritikin, the Pritikin Diet is a high-carb, very low-fat program that encourages long-term health through a combination of diet and exercise. Pritikin was not a doctor; he was an engineer who was diagnosed with heart disease at the age of 42. He took his health into his own hands and designed a diet to help prevent more serious health complications. His diet was so successful that he opened the Pritikin Longevity Center in Florida in 1975 and published a best-selling book "The Pritikin Program for Diet and Exercise" in 1979.
Pritikin Calorie Density Solution
The Pritikin Diet allows for only 10 percent of your calories to come from fat and 15 percent from protein. Three-quarters of your caloric intake comes from energy-dense carbs. Although you don't count calories, you simply choose foods that are not calorie-dense -- meaning you get a lot of bulk and feel full without consuming a lot of calories. Foods such as oatmeal, fruits and vegetables provide a lot of food for few calories. For example, 1 lb. of broccoli contains only 130 calories, but 1 lb. of chocolate chip cookies contains more than 2,000 calories. While you aren't technically counting calories, the Pritikin program does rely on the idea that weight-loss occurs when you eat fewer calories, and his book contains more than 20 pages of charts that list the caloric density of common foods.
Daily Food Intake
A typical day eating the Pritkin way includes five servings of whole grains, four servings of vegetables, three servings of fruit, two servings of non-fat dairy and one 3.5 oz. serving of animal protein. Although fish and seafood are encouraged, you can eat chicken once per week and beef once per month. Vegetarians can easily replace animal protein with soy or legumes. In addition, caffeine is limited to no more than one drink daily. Women are allowed no more than four glasses of wine weekly and men, no more than seven. Processed meats, egg yolks, foods high in sodium, artificial sweeteners and unsaturated oils are forbidden.
Drawbacks of the Pritikin Plan
The Pritikin plan can be very difficult to follow; it's very low in fat and protein, which can leave you feeling hungry. With only 10 percent of the calories coming from fat, it's also difficult to eat in restaurants. Because many people don't find the Pritikin way of eating sustainable, relapsing into old habits and re-gaining any weight lost is common. Of course that's true with any diet that restricts macronutrients, whether it's a low-fat or a low-carb diet. MayoClinic.com explains that a healthy diet is based on a balance of whole foods --- not categorizing foods as "good" or "bad."
Pritikin Results
The Pritikin website notes that more than 115 studies in prestigious medical journals like "JAMA," the "Archives of Internal Medicine" and "Circulation" have documented the Pritikin program's numerous health benefits. These studies indicate that although the diet is restrictive, it has been shown to reduce total cholesterol levels by almost 25 percent and reduce triglyceride levels by 33 percent. Studies also indicate that the Pritikin plan works for both adults and children -- overweight children at risk for metabolic syndrome were able to reverse their diagnosis within two weeks on the Pritikin program. Additionally, according to various studies, the Pritikin program can reduce your risk of heart disease and encourage insulin sensitivity. Many diabetics following the diet have been able to reduce their insulin usage and show tighter control over glucose levels.
Member Comments