Pritikin Diet: Another View

 

The Pritikin Diet was conceived as a means to treat and reverse the symptoms of heart disease - that it also resulted in weight loss was (back in the day) considered merely an additional benefit. Nathan Pritikin published his eponymous diet in 1979, but its origins go all the way back to 1958, when Pritikin himself was diagnosed with heart disease. Not satisfied with the guidance his cardiologists provided, Pritikin initiated his own research and discovered that people with low cholesterol levels and no symptoms of heart disease all had something in common: a low fat, primarily vegetarian diet of whole grains, fruits and vegetables. Convinced he could lower his own cholesterol level with this approach, he created an eating plan of whole grains, fruits, vegetables, beans and moderate amounts of lean meats, fish, and nonfat dairy. He limited fat to 10% of his daily intake, and ditched high cholesterol items like eggs, processed foods, white flour and refined carbs like pasta. And he started exercising regularly. And sure enough, in time his cholesterol plummeted and subsequent tests for heart disease returned normal results.

Pritikin conducted research projects over the years to prove out his theories. In 1975 he opened the Pritikin Longevity Center and Spa (Florida), a private residential program for diet, exercise and healthy lifestyle education that draws clientele from around the world. At the Center, clients are taught how to cook and eat healthily, and learn to develop regular exercise and stress management programs for themselves. The Center reports that on average, its clientele register a 23% drop in cholesterol levels, that approximately 83% of those with high blood pressure normalize and that 70% of the type 2 diabetics improve to become drug and insulin-free. The clients leave the center with greatly improved cardiovascular health and - incidentally - weight loss.

Over the years multiple studies and articles supporting the Pritikin science and approach to preventing or reversing heart disease have been published by revered organizations like UCLA Medical Center, the Journal of the American Medical Association and the New England Journal of Medicine.

The legacy of Pritikin - who died of Leukemia, with nary a trace of heart disease - has been carried on by his son Robert, who has reworked the concept and targeted it more specifically on weight loss. Though the low fat, mostly vegetarian fundamentals of the diet are still in place, Pritikin the younger acknowledges that the golden rule of weight loss is calories in vs. calories out, and he focuses on the concept of "calorie density". Calorie density is the number of calories that are contained in a pound of any one food. Low calorie density food are things like apples and celery, high calorie density foods are things like brie cheese and chocolate fudge. The idea here is how do you eat a sufficient amount so that you don't feel hungry or deprived, but remain able to lose weight and/or prevent weight gain? The answer is you stuff your belly with loads of water and high fiber foods like apples and celery and you'll be down in caloric deficit territory, all the while not craving a snack.

This is not rocket science, or even new science. This is Pritikin the younger slapping a new coat of paint on the building to keep it looking fresh and attractive. Still, the fundamentals are strong. A diet of whole, unprocessed carbs such as grains, vegetables, and fruit along with lean meats, omega-3 rich seafood, decaffeinated tea and low fat dairy is a winner by anybody's definition. The instruction to avoid fried foods and fatty sauces like hollandaise and Ranch dressing is common sense and as such, bears repeating. Equally valuable and important: the Pritikin philosophy has always strongly advocated regular exercise. Walking is the Pritikin favorite, and based on observation at the Center they recommend 30 miles a week for weight loss, and 12 to 15 miles a week for weight and health maintenance.

There are several Pritikin books in print, as well as a line of products including CDs, home meal delivery, vitamin and mineral supplements and pre-packaged foods. There is also now an interactive online program - typical of such programs it offers the tracking and planning tools for nutrition, menus and exercise, support and guidance from professionals and the Pritikin community, etc. It's competitively priced with other online programs.
The Pritikin philosophy is spot on. If you can find the inspiration - and the dedication - to stick with its comprehensive lifestyle changes to diet and exercise, you will be thinner and healthier for life.