In the late 1950s, Nathan Pritikin was diagnosed with heart disease. Soon after, he adopted a low fat, high fiber diet and began a moderate exercise program. Subsequent medical examinations revealed dramatic improvements in his health. Mr. Pritikin developed the Pritikin Diet Program based on his experience and opened the first Pritikin Longevity Center in 1976 so that he could help other people with similar medical problems restore their health. 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. The diet excludes nearly all processed grains and sources of animal protein. 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.
Most of us don’t make the drastic dietary changes until we learn of our poor health. Nathan Pritikin did the same in the ’50s after learning he had heart disease. He quickly created a low-fat, high-fiber diet regimen accompanied with exercise that proved advantageous with clean medical reports thereafter. Based on his success, Pritikin introduced his Pritikin Diet, as well as created the Pritikin Longevity Center as a resource for other suffering similar health problems.
The Pritikin Diet requires serious commitment as it is nearly a wholly vegetarian program that is low in cholesterol, nearly void of fat and high in fiber. The Pritikin Diet recommends considerable amounts of whole grain and vegetables. You’ll have about six meals each day with limited serving sizes. There are absolutely no processed grains like white bread or instant rice.
The Premise of Pritikin
The idea behind this plan is that human beings have been genetically programmed to prefer fat, in fact, even binge on it, due to the necessity of calories for survival before civilization as we know it existed. In other words, fat was a necessary means for survival. Of course, in today’s times, we have plentiful access to calories, and no longer need to up our fat stores to prepare for famine. So, we have this genetic predisposition to be aware of, and to fight against.
Pritikin hypothesizes that excess fat is the cause of many of the diseases that people get, whether it is diabetes, cancer or heart disease. His data shows that by cutting out almost all dietary fat, blood cholesterol will fall, and heart disease can be reversed or prevented. The diet makes allusions to what has now become known as Volumetrics, as he points out that one would have to eat over two pounds of broccoli to gain little over 200 calories, which would surely lead to satiety. On the other hand, eating smaller amounts of fat laden foods lead to hunger and overeating. Therefore, individuals should stick to a diet that has a high satiety level.
By following the program, he maintains that people can “outsmart their fat instinct,” as gradually the body becomes accustomed to receiving a reasonable amount of calories and feelings of satiety without the fat. When individuals have a reduced craving for fat, they will eat less of it, they will lose weight, and their blood lipid profile will improve.
Which Foods Are Emphasized?
After conducting satiety studies, Pritikin found that calorie for calorie, green vegetables, potatoes, oranges and fish have the ability to cause feelings of fullness, rather than hunger. Since these foods contain little, if any, fat, people are encouraged to eat them and other foods that also provide high satiety.
Whole grains are encouraged, as is a high degree of consumption of legumes and vegetables. Red meat and fats of all types are prohibited. This is a diet where there is no allowance for the occasional indulgence of cheesecake, chips or even pesto. There is no such thing as a healthy fat on this diet. Olive oil is out.
The Benefits of Pritikin Diet ?
According to the case studies presented by the Pritikin Longevity Center, many people have lowered their cholesterol dramatically, and have been able to avoid bypass surgery. The Center also claims that individuals experience significant weight loss that most people are able to maintain, since they continue to experience satiety. Exercise is encouraged, and some people who have entered the Pritikin Longevity Center have undergone transformations from obese people who were disabled from this condition to individuals who are able to walk for miles, or even become mountain climbers.
Individuals should be committed to the Pritikin program, as even those who have experienced great success admit that it can be a challenge to make such dramatic changes and stick to them at first. However, as the case studies indicate, people who are able to do so can expect to experience and maintain a healthy weight loss.
Exercise is an important component of the Pritikin Diet as you will walk no less than 45 minutes daily.
Pritikin may be a tough challenge, since people may be challenged with feelings of hunger. You will probably lose weight, but if you are a meat lover, you will find little solace with Pritikin.
10. February 2010 at 7:35 am
Going vegetarian does take some getting used to. But when your body gets used to it, you will be amazed at how good you start to feel — from the inside out. Plus with the exercise…. Who will not be healthier?!