Top 12： Pritikin Diet

Founded by Nathan Pritikin, an American engineer and nutritionist, the Pritikin diet was initially developed to prevent and address cardiovascular disease. In contrast to the prevailing approach of advocating rest and discouraging exercise, coupled with surgery and medication, Pritikin pioneered a regimen that included moderate exercise and healthy eating for individuals seeking to enhance their cardiovascular health.

In 1979, Nathan Pritikin published his inaugural book outlining the Pritikin diet. The initial version of this dietary plan recommended a distribution of less than 10% of calories from fat, 10% to 15% from protein, and 75% to 80% from complex carbohydrates. Furthermore, the daily cholesterol intake was restricted to a range of 25 to 100 mg.

The Pritikin diet has undergone slight adjustments over time to avoid essential fatty acid deficiency, leading to a moderate increase in its fat content. Currently, the distribution of total calories from carbohydrates, fat, and protein is as follows:

• 70% from complex carbohydrates.

• 15% from fat.

• 15% from lean or plant-based protein.

Monica Reinagel, a licensed nutritionist, host of the Nutrition Diva podcast, and co-founder of the Weighless program, emphasizes that when carbohydrates predominantly come from whole foods, the diet is likely to be rich in fiber. This, she notes, is an effective means of fostering a healthy microbiome.

The Pritikin plan is centered on a base of low-fat, high-fiber foods and includes a commitment to daily exercise, with the intention that it becomes a lifelong lifestyle.

• Family friendly. Family members can easily eat the meals together with little or no modification. The food options are healthy and balanced enough for all ages.

• Planet friendly. The diet considers the environmental effects of food choices. It’s largely plant-based and/or the foods are mainly sustainably grown or produced.

• Vegan or vegetarian friendly. Recipes can be easily modified for a vegan or vegetarian diet.

• Gluten-free friendly. Recipes can be easily modified and still follow a gluten-free diet.

• Halal friendly. Recipes can be easily modified and still follow a halal diet.

• Kosher friendly. Recipes can be easily modified and still follow a kosher diet.

• Low-fat. The diet encourages a limited consumption of healthy fats, like olive oil, and discourages unhealthy fats, such as saturated fats – with less than about 30% of total calories coming from fat.

The Pritikin diet categorizes foods into three groups:

• "Go" foods. Fruits, vegetables, whole grains, starchy vegetables, legumes, lean calcium-rich foods, fish and lean protein.

• "Caution" foods. Saturated fat-rich foods, organ meats, processed meats, partially hydrogenated vegetables oils and cholesterol-rich foods.

• "Stop" foods. Oils, refined sweeteners, salt and refined grains.

Individuals can choose to stay at the Pritikin Longevity Center in Miami, a health resort that offers wellness, fitness and cooking education.

Most people who visit the Pritikin Longevity Center are advised to do 30 to 90 minutes of cardiovascular exercise six to seven days a week, as well as two or three strength-training sessions lasting about 20 minutes each time and 10 minutes of stretching every day of the week. Lon Ben-Asher, a registered dietitian at the Pritikin Longevity Center, says that high-intensity interval training a few times a week and plenty of core-strengthening exercises are also encouraged.

Beyond food and exercise, you can expect to be advised to quit smoking and manage your stress if these are problem areas for you. Stress management classes and guided meditation are standard offerings at the Longevity Center.

However, it is possible to follow the program at home.

Ben-Asher explains that when comparing the Pritikin plan to the Mediterranean diet, “the foundation of Pritikin is based on trying to consume more whole, plant-based food sources. The differences come into play where oil, even olive oil, is something that we still want to limit intake of because it is very, very calorie dense.”

Foods like nuts and seeds are other calorie-dense foods. For cardiovascular health, those particular fat sources are still allowed and encouraged as part of the Pritikin eating plan, especially because you’ll be utilizing mono- and polyunsaturated fats to substitute for saturated and trans fats, explains Ben-Asher.

Each day, followers of the Pritikin plan are asked to consume:

• At least five servings of vegetables, one cup raw or ½ cup cooked.

• Four servings of fruit daily

• Five servings of complex carbohydrates, which might include whole grains, starchy vegetables or legumes.

• Two servings of fat-free dairy or dairy substitutes.

• Up to two egg whites.

• 3.5 to 4 ounces of fish, poultry or game meat.

Pritikin devotees start every meal with soup, salad, fresh fruit or whole grain. The fiber and water in these foods are meant to fill your stomach so that you feel full and eat less throughout the rest of the meal.

There’s good research supporting this volumetric approach, says Reinagel.

“Even just drinking a large glass of water 15 or 30 minutes before a meal has been shown to reduce the amount of food you take in," Reinagel says. "But the special cells that register when the stomach is stretched or full are only one of many overlapping mechanisms that signal to the brain that it's had enough to eat. While I think this is a good strategy, it's just one of many that we use in our approach to weight management.”

By filling up on high-volume, low-calorie fruits, vegetables, whole grains, nonfat dairy, beans and nuts, you’ll have little room for processed foods high in sugar, saturated fat and sodium.

Hunger, appetite and the desire to eat are not driven only by physiological factors, she adds.

“Sensory stimulation, situational triggers and emotional experiences all play an important role," Reinagel says. "Any successful and sustainable approach needs to take all of these things into account.”

Pritikin also offers the Pritikin Intensive Cardiac Rehabilitation program to help patients improve their cardiovascular health and reduce their risk of heart disease. It is one of three intensive cardiac rehab programs approved by the Centers for Medicare and Medicaid Services. These programs require a physician’s prescription and are carried out in the hospital setting; some resources are available virtually. Enrollees complete 36 exercise and 36 education sessions throughout the program. Educational videos, live workshops, cooking classes and 1-on-1 clinical consultations make this a well-rounded program.

While people can lose weight on the Pritikin program by focusing on low-calorie foods, Pritikin is not meant to be a quick fix.

“We really try to set a foundation and educate people so that they can take the things they learn back home, and it can be a sustainable approach,” Ben-Asher says.

Short-Term Weight Loss

• A high-carb, high-fiber, low-fat, low-cholesterol diet and daily aerobic exercise as part of the Pritikin plan has been shown to help people lose weight. In a 1991 study of 4,587 adults who participated in a residential, lifestyle modification program, men lost an average of 11 pounds (5.5% of their body weight) in three weeks on the Pritikin plan, while women lost 7 pounds (4.4% of their body weight) (1).
  

Long-Term Weight Loss

Individuals interested in losing weight are encouraged to consume plenty of vegetables, while limiting refined grains, dried fruits, fruit and vegetable juices, nuts and seeds.

The Pritikin plan is excellent for athletes and others who need to customize their intake to match their nutrient needs. For example, an athlete can eat more than a sedentary person. Likewise, as you lose weight, you’ll need fewer calories to maintain your new weight.

Weight Maintenance and Management

The Pritikin diet appears to help with weight maintenance.

• In a 1983 study, 64 people with heart disease attended a 26-day residential program at the Pritikin Longevity Center, where they consumed a high-carbohydrate, low-fat, low-cholesterol diet and participated in exercise and educational sessions. Participants' average weight dropped from 174 pounds to 163 pounds after 26 days. At follow-up five years later, the participants' average weight remained at 163 pounds (2).

• According to a separate 1983 study, 69 individuals with Type 2 diabetes participated in a 26-day program that consisted of a high-carbohydrate, high-fiber, low-fat diet and exercise. Participants lost an average of 10 pounds at the end of the program. At follow-up between two and three years later, participants had lost another 4 pounds, on average (3).

You can follow the Pritikin diet at home for free. However, if you want the whole experience, staying at the Pritikin Longevity Center ranges from $5,500 to $7,500 per week. This price includes your room, three meals and two snacks daily, physician consultations, fitness classes and health lectures.

What Costs Are Related to the Pritikin Diet?

If you want to do the Pritikin diet at home, your costs will be reasonably low. In addition to what you spend on food, you may choose to purchase a cookbook, a new pair of sneakers for exercising or a gym membership.

The Pritikin diet shouldn’t be a shock to your wallet. After all, you won’t need to purchase as much pricy meat, poultry or processed foods.

Here are some ways to eat well while saving money:

• Buy fruits and vegetables in season.

• Rely on frozen vegetables to round out your meals.

• Stock up on canned beans and lentils. Be sure to rinse to remove excess sodium.

• Purchase whole grains, such as oats and barley, in bulk.

The Pritikin diet is ranked No. 12 in Easiest Diets to Follow.

With willpower and motivation, you can stick to the program, but you will likely need to make some adjustments to your current lifestyle.

There are plenty of Pritikin recipes available. Between the website and books, you’ll be able to choose from a wide selection of recipes to create appealing meals and snacks.

Eating out is doable but might be difficult. For the most part, you may choose to prepare your foods at home, where you have more control over the sugar, sodium and fat content of the dishes you create.

Your meals don’t have to be complicated. Many of the meals you choose to eat on the Pritikin diet are relatively simple to prepare. Grilling fish, making a colorful salad or quickly whipping up a bean burger or burrito shouldn’t take too much time. Still, if you’re used to eating fast food and highly processed foods like frozen pizza, you will need to adjust to the time commitment of planning, shopping for and preparing your meals.

Physical hunger won’t be a problem on the Pritikin diet. The fruit, vegetables and whole grains should keep you very satisfied.

This diet is safe and healthy for everyone. However, people who are used to eating multiple servings of animal-based protein each day, eat out regularly, rely heavily on processed foods or do not have ready access to fresh fruits and vegetables may find it challenging to adhere to this plan.