What IS the Pritikin Diet?
The diet was devised by nutritionist Natan Pritikin, which he published in his books published in the 70's and 80's. The basic recommendation of the diet is to divide the caloric intake as follows:
- 15% fats
- 15% lean protein or vegetable protein
- 70% complex carbohydrates
A daily meal plan may look like this:
- 5 servings of vegetables a day
- 4 servings of fruit a day
- 5 servings of complex carbohydrates per day
- 2 servings of fat-free dairy products (or substitutes)
- 2 egg whites
- Up to 115 grams of fish or chicken
One of the recommendations for those who choose such a diet is to start each meal with soup, salad, fresh fruit or whole grains, as this will help to eat more of what is needed and tell the body a feeling of satiety instead of foods that contain high amounts of fat or protein. It is important to note that as part of the diet, it is also necessary to exercise for at least 30 minutes every day in order to get the most out of it in regards to weight loss.
What's allowed and what's disallowed to eat on the Pritikin diet?
The diet divides food into 3 groups:
Allowed:
- Fruits of all kinds
- Vegetables of all kinds - with an emphasis on starchy vegetables such as potatoes, corn, sweet potatoes, etc
- Whole grains - whole wheat bread, whole wheat rice, whole wheat pasta, oats, etc
- Legumes - beans, peas, lentils, etc
- Fat-free calcium-rich foods - fat-free dairy products and their substitutes
- fish and seafood
- Lean protein - skinless chicken, lean beef or a plant protein source such as legumes and soy products
What to watch out for:
- Foods high in saturated fat - butter, coconut oil, fatty meat, dairy products such as cheese, cream, etc.
- Internal organs of animals
- Processed meat
- Foods high in cholesterol - such as egg yolk
Prohibited:
- Processed sweeteners - sugar, corn syrup, honey, etc.
- Processed grains - white bread, white pasta, white rice, etc.
- Fats
- Salt
The pros and cons of the Pritikin diet
his diet was first and foremost designed to prevent heart disease, and today it is mainly recommended as part of a treatment to prevent heart attacks and high blood pressure. It can help you lose weight, but it is not specifically designed for this, and it is likely that it will help you maintain a healthy weight more than lose weight if you stick with it for a long time. With its help you can consume much more fiber regularly, and since it emphasizes whole foods and plants, your body will experience less inflammation, your cholesterol levels will decrease and your chances of getting various types of cancer will decrease.
However, this diet also has some drawbacks and caveats to be aware of. First, it can be a bit challenging for people who don't like fish or don't eat seafood, because it requires a relatively regular consumption of them as part of a balanced and varied menu. Furthermore, it requires you to prepare all your own food and not to give in to bought food. Moreover, since salt must be avoided in the diet, it is possible that you will experience more of an appetite. Don't forget to drink a lot of water.
Who should avoid the Pritikin diet?
Since this diet includes many limitations, it is first and foremost not recommended for those who have suffered from eating disorders or digestive system problems in the past, and it is also not intended for pregnant or lactating women, since their bodies have a great need for calcium. Even those undergoing chemotherapy treatments should avoid such a diet, because they must consume a lot of calories, protein and fat, and these are things that are avoided in the Pritikin diet.
In conclusion...
The Pritikin diet can help you maintain your weight and also protect your heart and blood vessels, but it is important to carry it out under supervision and follow the body's condition along the way. If you stick with it, it can become a way of life for you, and if you add fitness training to the process, you can not only feel the change in your health, but also see it on your body.
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