The Pritikin program is a weight loss program developed by Nathan Pritikin in the 1950s. He developed this plan to help improve his heart health, and his son Robert has modified the plan to help fight both heart disease and obesity. The Pritikin Longevity Center says studies published in peer-reviewed medical journals have proved the plan's effectiveness.
Basics
The basis of the New Pritikin Program is to limit fat intake, promote healthy food choices, and increase physical activity. Dieters are given a strict food plan, which suggests eating frequently to stave of cravings for high-fat foods. Participants eat small meals at least six times a day and also take part in mind-body seminars to learn about emotional issues such as stress reduction. These topics relate to health and weight management.
Nutritional Aspects
The Pritikin Program has a very strict food plan that calls for 75 percent carbohydrates, 15 percent protein, and 10 percent fat. A key aspect of the plan is that the carbohydrates must be "good" carbs, meaning fresh fruits and vegetables, and whole grain foods, such as wheat breads or brown rice. Dieters are encourage to eat only 3.5 oz. of animal protein a day, and are allowed to have two small servings of fat-free milk or cheese daily. Fruits and vegetables are not limited and can be consumed freely to ease cravings for unhealthy or high-fat foods.
Meal Planning
The Pritikin Plan divides foods into categories labeled "better," "better still," and "best." Dieters are encouraged to choose foods from the "best" category as much as possible to ensure a breakdown of 75 percent carbs, 15 percent protein, and 10 percent fat. Choosing from the other two categories also ensures weight loss and improved health, but may result in slower weight loss.
Exercise
The Pritikin Exercise Program recommends 30 to 90 minutes of cardiovascular exercise six days a week, noting that aerobic activity is essential for heart health and weight management. Participants on the plan should also do strength training exercises on three non-consecutive days each week, as strength training burns fat and tones muscles. Stretching is highly recommended to keep muscles loose and prevent injuries. Participants should complete basic stretching exercises for a minimum of 10 minutes each day.
Expert Insight
The Pritikin Weight Loss Program is highly structured and may be challenging for some individuals to follow, but if it becomes a routine lifestyle, it can result in lasting health benefits and important psychological improvements, such as reduced stress levels. As with all weight loss plans, patients should consult a doctor prior to starting this diet program.
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