The Pritikin Diet is almost completely vegetarian, and encourages the consumption of large amounts of whole grains and vegetables. It is high in fiber, low in cholesterol, and extremely low in saturated fat and total fat, containing less than 10 percent of total daily calories from fat.

Individuals following the diet are encouraged to eat six or seven meals each day, and are not required to restrict portion sizes.

Processed foods such as pasta and white bread, animal proteins, eggs and most types of fats are eliminated in favor of whole grains, fruits and vegetables. The revised Pritikin diet encourages the use of "healthy" fats high in omega-3 fatty acids in limited amounts.

In addition to these dietary recommendations, the Pritikin Diet Program includes regular exercise. Program participants are required to walk for at least 45 minutes each day.

According to Dr. Pritikin, "In a very short time, people on the Pritikin Program experience a significant improvement in weight, vitality, and clarity of mind. Many feel more optimistic and positive about themselves and the future. The vast majority of people with high cholesterol levels see their cholesterols fall into the healthy ranges. Immune systems become stronger. The chances of contracting a serious disease, such as heart disease, cancer, adult-onset diabetes, or high blood pressure, decrease dramatically. All of these effects radically and positively transform people's lives."

The 5 Fundamental Behaviors of the Pritikin Eating Plan

1. Exercise, which increases your craving for high-carbohydrate foods, and also improves your health and helps to lower your weight

2. Choosing the right carbohydrate-rich food, which enables you to lose weight without hunger

3. Limiting your fat intake, which keeps your fat instinct dormant and your calorie intake low, and promotes health and weight loss

4. Eating frequently, which keeps you from being hungry, prevents the triggering of your fat instinct, and keeps your body burning fat

5. Maintaining consistency over time, which changes your palate and turns the program into a way of life

Typical Menu on Pritikin Plan

Plan 1

Breakfast
2 pancakes cooked in reduced-fat butter spray
Syrup (2 to 3 tablespoons)
8 oz. 1% milk
6 oz. fruit juice
1 cup decaf

Lunch
Roast beef on a French roll
1 cup salad with reduced-fat dressing
Iced tea or diet soda

Dinner
1 1/2 cups chili con carne
6 reduced-fat crackers
1 cup salad with reduced-fat dressing
12 oz. light beer

Plan 2: Better

Breakfast
English muffin with nonfat cream cheese or jam (2 tablespoons)
Banana
6 oz. fruit juice
1 cup decaf

Lunch
Grilled chicken sandwich (white bread, no mayonnaise)
2 cups salad with reduced-fat or fat-free dressing
Diet soda

Dinner
1 1/2 cups turkey chili
Whole-wheat role
1 cup lettuce and tomato salad with reduced-fat dressing
Iced tea or diet soda

Plan 3: Best

Breakfast
1 1/3 cups hot oatmeal with cinnamon
1 cup blueberries
8 oz. nonfat milk
Herbal tea

Lunch
Grilled chicken breast
Baked potato or corn on the cob
2 cups salad with fat-free dressing
1 cup steamed vegetables
Mineral water or herbal tea

Dinner
1 1/2 cups vegetarian chili
1 baked potato
1 cup tomato and cucumber salad with balsamic vinegar
1/2 cup Pritikin Ice Cream
Mineral water

Pro

A large body of scientific literature demonstrates the benefits of a low-fat, high-fiber diet in the prevention of many degenerative diseases, including cancer and heart disease. Also, numerous clinical studies conducted at the Pritikin Longevity Centers have shown that the Pritikin Diet, combined with a structured exercise program, produces weight loss, and lowers cholesterol and triglyceride levels.

There is no calorie counting and portions are not controlled. So, there is a better chance for people to stay with the diet.

Con

Some nutrition professionals argue that the Pritikin Diet is too low in fat. Because dietary fat is so severely restricted, Pritikin dieters may not be able to consume a sufficient amount of the healthy fats, especially the omega-3 fats. In addition, absorption of the fat-soluble vitamins (A, D, E, and K) may be impaired with such low intakes of dietary fat.

Diets very low in fat often are unsatisfying, leading some people to overeat. It's difficult for many people to give up animal products and dairy.

See Also:

Ornish Diet

The South Beach Diet

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