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Dr. Nathan Pritikin opened his first Longevity Center in 1976 to help people combat heart disease. However, after many of his clients found they were losing weight following his advice, the Pritikin Diet program was born. It's evolved slightly under his son Robert Pritikin-who continues to keep the program going-but its' principles are still basically the same: eat frequently, choose foods that are low-density/low-fat and exercise daily.
Although no nutritionist can argue that certain aspects of the Pritikin diet are sound-such as eating more fruits and veggies, eating more frequently, eating smaller meals, etc.-some of the science that the program attaches to doing them is sometimes a bit off-key. For example, dieters are instructed to eat frequently to curb their "fat instinct". In reality, grazing throughout the day does curb a dieter's cravings which prevents them from binging. It also keeps a dieter's blood sugar levels from spiking, which can trigger an insulin surge that the body reads as a signal to store bodyfat. But most nutritionists don't buy into the whole "fat instinct" philosophy.
The diet is also severely low in fats-around 10% of a dieter's daily caloric intake. Eating a diet this low in fat may seem like a smart way to lose weight, but it also means dieters are most likely missing out on key essential fatty acids in their diet. It also requires them to avoid meats to get their daily fat intake that low, which can leave dieters deficient in certain nutrients-such as vitamin E and zinc.
Is the diet healthy?
Yes. Even though it's been around for over three decades now, the premise of the Pritikin diet is spun around many of the commonsense healthy eating habits that are still recognized today. The healthy food choices it recommends are low in fat and cholesterol and high in fiber and complex carbohydrates. Plus, dieters are instructed to eat several smaller meals as opposed to fewer larger ones-which is now understood to control blood sugar. However, because its' extremely low in fat, many nutritionists fear that dieters may not get enough healthier fats in their diet-especially Omega-3's-which are crucial for lowering your risk of developing cardiovascular disease.
What do the experts say?
"Although they have taken steps to modify the diet over the years, the biggest issue about the diet itself is that it it very low in fat," says Andrea Giancoli, MPH, RD, spokesperson for the American Dietetic Association, "They still haven't embraced the health benefits of eating monounsaturated fats, other than allowing dieters to begin eating small amounts of it." According to Giancoli, the food choices that dieters can select from is also very limited, which can make it very hard for some dieters to stay on for the long-term. However, it has been shown to help dieters lose weight, mostly through calories and fat restriction, as well as encouraging dieters to eat plenty of helpful healthy foods, such as whole grains, fish and fruits and vegetables.
Who should consider the diet?
Vegetarians are a natural choice because of its' lack of meat and abundance of veggies and fruits.
Bottom line
If you can stick with the diet without feeling weighed down by its' restrictions-and have a fondness for eating less meat and more plants-the diet may be worth your time. Its' strongest sell point is how it advocates daily exercise, which is a excellent tool for not just losing weight, but improving your overall health as well. Still, many nutritionists would prefer to see some sort of healthy fats supplemented into the program-either by adding more olive oil, nuts, seeds or other foods rich in essential fatty acids.
Foods
Get ready to eat plenty of unprocessed, complex carbohydrates and low-fat fare. Every day, dieters are instructed to eat at least five servings of unrefined complex carbohydrates (oats, brown rice, potatoes, yams, squash, chestnuts, beans or peas. White bread, rice and pasta are allowed, but dieters shouldn't eat more than one or two servings daily.
Dieters also eat at least four servings of vegetables (salads, spinach, peppers, etc), three fruits (bananas, apples, pears, etc.), two calcium-rich foods (nonfat milk or yogurt, soy milk, etc.) and one serving of protein (fish preferably, but beans, peas, soy products, chicken, bison or any lean meat is fine.) They now allow dieters to eat more nuts and seeds (such as almonds, pecans, peanuts, cashews, macadamia nuts, etc.) but limit their intake to 1/4 cup daily. To drink, dieters stick with water, cocoa, low-sodium vegetable drinks and tea-which the program prefers to be green and/or decaffeinated.
What you'll be walking away from in your diet are any animal-based refined oils, fried foods, fatty desserts, high-sodium snack foods, most meats, any whole or low-fat dairy products and egg yolks, to name a few.
Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and The Men's Health Gym Bible.
Although no nutritionist can argue that certain aspects of the Pritikin diet are sound-such as eating more fruits and veggies, eating more frequently, eating smaller meals, etc.-some of the science that the program attaches to doing them is sometimes a bit off-key. For example, dieters are instructed to eat frequently to curb their "fat instinct". In reality, grazing throughout the day does curb a dieter's cravings which prevents them from binging. It also keeps a dieter's blood sugar levels from spiking, which can trigger an insulin surge that the body reads as a signal to store bodyfat. But most nutritionists don't buy into the whole "fat instinct" philosophy.
The diet is also severely low in fats-around 10% of a dieter's daily caloric intake. Eating a diet this low in fat may seem like a smart way to lose weight, but it also means dieters are most likely missing out on key essential fatty acids in their diet. It also requires them to avoid meats to get their daily fat intake that low, which can leave dieters deficient in certain nutrients-such as vitamin E and zinc.
Is the diet healthy?
Yes. Even though it's been around for over three decades now, the premise of the Pritikin diet is spun around many of the commonsense healthy eating habits that are still recognized today. The healthy food choices it recommends are low in fat and cholesterol and high in fiber and complex carbohydrates. Plus, dieters are instructed to eat several smaller meals as opposed to fewer larger ones-which is now understood to control blood sugar. However, because its' extremely low in fat, many nutritionists fear that dieters may not get enough healthier fats in their diet-especially Omega-3's-which are crucial for lowering your risk of developing cardiovascular disease.
What do the experts say?
"Although they have taken steps to modify the diet over the years, the biggest issue about the diet itself is that it it very low in fat," says Andrea Giancoli, MPH, RD, spokesperson for the American Dietetic Association, "They still haven't embraced the health benefits of eating monounsaturated fats, other than allowing dieters to begin eating small amounts of it." According to Giancoli, the food choices that dieters can select from is also very limited, which can make it very hard for some dieters to stay on for the long-term. However, it has been shown to help dieters lose weight, mostly through calories and fat restriction, as well as encouraging dieters to eat plenty of helpful healthy foods, such as whole grains, fish and fruits and vegetables.
Who should consider the diet?
Vegetarians are a natural choice because of its' lack of meat and abundance of veggies and fruits.
Bottom line
If you can stick with the diet without feeling weighed down by its' restrictions-and have a fondness for eating less meat and more plants-the diet may be worth your time. Its' strongest sell point is how it advocates daily exercise, which is a excellent tool for not just losing weight, but improving your overall health as well. Still, many nutritionists would prefer to see some sort of healthy fats supplemented into the program-either by adding more olive oil, nuts, seeds or other foods rich in essential fatty acids.
Foods
Get ready to eat plenty of unprocessed, complex carbohydrates and low-fat fare. Every day, dieters are instructed to eat at least five servings of unrefined complex carbohydrates (oats, brown rice, potatoes, yams, squash, chestnuts, beans or peas. White bread, rice and pasta are allowed, but dieters shouldn't eat more than one or two servings daily.
Dieters also eat at least four servings of vegetables (salads, spinach, peppers, etc), three fruits (bananas, apples, pears, etc.), two calcium-rich foods (nonfat milk or yogurt, soy milk, etc.) and one serving of protein (fish preferably, but beans, peas, soy products, chicken, bison or any lean meat is fine.) They now allow dieters to eat more nuts and seeds (such as almonds, pecans, peanuts, cashews, macadamia nuts, etc.) but limit their intake to 1/4 cup daily. To drink, dieters stick with water, cocoa, low-sodium vegetable drinks and tea-which the program prefers to be green and/or decaffeinated.
What you'll be walking away from in your diet are any animal-based refined oils, fried foods, fatty desserts, high-sodium snack foods, most meats, any whole or low-fat dairy products and egg yolks, to name a few.
Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and The Men's Health Gym Bible.
