Pritikin Diet
The Pritikin Diet was first introduced by nutritionist and researcher Nathan Pritikin in the 1970s. Pritikin had been battling heart disease for many years and made vast improvements through a low-fat diet and exercise plan. This prompted him to co-author The Pritikin Program for Diet and Exercise, and go on to establish The Pritikin Longevity Center in 1976 in an attempt to mitigate heart disease, diabetes, hypertension, and obesity. Since Nathan’s passing, his son, Robert Pritikin, has taken on the mission.
The Pritikin Diet is largely plant-based and low in fat and animal protein. It integrates nutrition with exercise and stress-reduction to promote whole health and well-being. Robert Pritikin has incorporated the principle of calorie density; supporting the concept that weight-loss is determined by calories in and calories out. He teaches that eating low-calorie, high-volume food promotes satiation, leading to reduced overall calorie consumption.
The Pritikin Diet consists of three meals and two snacks each day. It’s important to keep track of the caloric density of each food and keep the average below 400 calories per pound of food consumed. A list of foods and their caloric densities are listed in the book; however, a good rule of thumb is to choose foods that have a high volume of fiber and water. In terms of exercise, Robert Pritikin recommends 30 minutes of exercise for the average individual, and stresses the positive effects of walking.
Foods to include:
- Vegetables
- Fruits
- Whole grains
- Lean meats
- Egg whites
- Legumes Non-fat dairy products
- Healthy fats
Foods to avoid:
- Fried foods
- Salty foods
- Processed foods
- Calorie-dense foods
- Caffeine
Pros:
- Calorie reduction may lead to weight loss
- May reduce the risk of obesity, diabetes, and heart disease
- Considers primary food such as exercise
Cons:
- Some people do well on high-quality, full-fat dairy products
- Low calorie consumption may lead to excessive weight loss
- Calorie counting may lead to obsessive behavior
Sources:
Pritikin www.pritikin.com (Links to an external site.)
The Pritikin Principle www.webmd.com.com (Links to an external site.)
