The Pritikin Diet Program was developed in the 1950s by Nathan Pritikin, who found
that he was able to significantly improve his health by changing his dietary habits. There is
some evidence to support that following a diet like the Pritikin Program can reduce the risk
of heart disease, decrease blood pressure, and improve blood sugar control. The program includes dietary
changes to severely decrease fat intake and increase fiber intake. It also includes stress
management, smoking cessation, and exercise. In these ways it is similar to the Dean Ornish
diet.
According to the Pritikin Program Web site, there are “go,”
“caution,” and “stop” categories of foods:
Go (recommended foods)—Five servings of whole grains per day, at least four
vegetable servings per day, three fruit servings per day, two servings of calcium-rich foods
per day, and no more than one serving of animal protein per day, where fish is preferable to
poultry, and red meat is limited to once a month. In this section it is also recommended to
choose more vegetables and fewer whole grains if you wish to lose weight. If your weight is
satisfactory, you can use the recommendations above.
Caution (the less the better)—Oils, refined sugars and artificial
sweeteners, salt and high-sodium foods, and condiments.
Stop (stay away)—Animal fats, processed or refined oils, tropical oils,
meats (more than once per month), whole and low-fat dairy products, coconuts, egg yolks, deep
fried foods, rich desserts, and salty snack foods.
Best bets: Whole grains, lots of vegetables and fruits, and most kinds of seafood
(once daily). You can have poultry once a week. See our article on the Dean Ornish diet for more ideas.
More about this diet
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. Individuals
following the diet are encouraged to eat six or seven meals each day, and are not required to
restrict portion sizes. 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.
Why do people follow this diet?
Many individuals follow this diet to help prevent the onset or progression of various
medical conditions, most notably heart disease. Although not principally a weight loss diet, many people follow the Pritikin Diet
Program to shed unwanted pounds.
What do the advocates say?
Proponents of the Pritikin Diet point to the large body of scientific literature that
demonstrates the benefits of a low-fat, high-fiber diet in the prevention of many
degenerative diseases, including cancer and heart disease. In addition, 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.
What do the critics say?
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.
Are there any groups or books associated with this diet?
The New Pritikin Program: The Easy and Delicious Way to Shed Fat,
Lower Your Cholesterol, and Stay Fit by Robert Pritikin, New York: Pocket Books,
1991.
Pritikin Program for Diet and Exercise by Nathan Pritikin
and Patrick McGrady, New York: Bantam Books, 1987.
Pritikin Diet Program website
www.pritikin.com
Bibliography
Barnard RJ, Massey MR, Cherny S, O'Brien LT, Pritikin N. Long-term use
of a high-complex-carbohydrate, high-fiber, low-fat diet and exercise in the treatment of
NIDDM patients. Diabetes Care 1983;6:268–73.
Mattar JA, Salas CE, Bernstein DP, Lehr D, Bauer R. Hemodynamic
changes after an intensive short-term exercise and nutrition program in hypertensive and obese
patients with and without coronary artery disease. Arq Bras Cardiol
1990;54:307–12.
Rosenthal MB, Barnard RJ, Rose DP, et al. Effects of a
high-complex-carbohydrate, low-fat, low-cholesterol diet on levels of serum lipids and
estradiol. Am J Med 1985;78:23–7.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires June 2009.
Important Wal-Mart Disclaimer: All content, including but not limited
to, recipe and health information provided in In Stores Now, is for educational
purposes only. Such content is intended to supplement, not substitute for, the diagnosis,
treatment and advice of a medical professional. Such content does not cover all
possible side effects of any new or different health program. Consult your medical
professional for guidance before changing or undertaking a new diet or exercise
program. Advance consultation with your physician is particularly important if you
are under eighteen (18) years old, pregnant, nursing, or have health problems.
