While a lot of the existing diets are often based on the low amount of carbohydrates, and the medium-high amount of fat that has to be eaten, we’re going to see that today’s diet works oppositely. In fact, this diet was created to stop eating too many fats, because it could lead to heart disease, diabetes or high cholesterol. And the creator, Nathan Pritikin, was diagnosed with a heart disease, which resulted in the creation of this diet. At his death, during the autopsy, no sign of heart disease was found. One has to understand that, unlike the fat flush diet recipes or the Bulletproof coffee diet, you need to know that in order to have a healthy lifestyle and heart, the perfect meal plan does not exist by itself. Instead of looking for the perfect menu, you should focus on implementing diet and exercises.
What is the Pritikin diet?
The Pritikin diet is known to be one of the healthiest diets ever created, and more than 100 studies have been done. The studies all agree on the fact that this diet is perfect for your body, and can prevent heart diseases, hypertension, and diabetes. But most importantly, this diet can help you lose weight.
The diet is based on a meager amount of fatty food options: there are about 10% of the calories taken in that come from fat sources.
This diet allows you to eat a lot of whole grains and dietary fiber that are low in cholesterol and very low in fats.
There are two versions of this diet as they reworked the system to make it healthier and simpler. It is recommended to eat low calories food that provides a lot of bulk like carrots, broccoli, and dried beans. This way, the dieters can feel full and eat one’s fill without having too many calories in their body.
The diet does not restrict you to the number of fruits and vegetables you can eat. It has much as you want, but it is recommended to eat little, and have 5 or 6 meals every day.
So this diet is perfect for anyone who wants to lose weight and even better for people that wants to lower their fat.
As said at the beginning, it is known to be one of the healthiest diets in the world.
And the reputation isn’t based on nothing. There is a diet book for this diet and even a center where people go for a few weeks, and follow the diet. And when they come out, they’re like new. This diet works, and Pritikin said that with this diet, your weight loss would be inevitable. You would lose weight step by step, but you would lose weight.
This diet is also known to be more than a simple menu. It’s a lifestyle change, because of what you eat, and because of how you eat your life changes too. You feel better, healthier, and most importantly, you live better and longer.
It is recommended while you do this diet, to have some exercise every day. About 30-40 minutes of walking, running or working out, but exercising allows you to burn the fat faster.
The Pritikin diet plan
First of all, this diet doesn’t claim that you will lose a certain amount of weight in any given amount of time. Instead, it’s just proven that you will lose weight as long as you follow the guidelines of the diet.
And let’s see how this diet works. What you can eat and what you can’t, what you should do and what you shouldn’t. It’s not an obligation. It’s just a way to make it work.
In this diet, the fruits, and vegetables will be your main food. But not only. You can eat a lot of whole grains food such as whole-wheat bread, whole-wheat pasta, brown rice, and oatmeal. This diet allows also eating starchy vegetables like corn, or potatoes.
The beans will also become one of your main food as you can eat all of them, black beans, red beans, pinto beans, garbanzo beans, all of them are good for you. But also peas and lentils. You’ll also be able to eat lean calcium-rich food like nonfat dairy milk, nonfat yogurt, and fortified soymilk.
Fish will also be critical to add as it contains a great supply of omega 3-fatty acids.
In the low amount of meat that you’ll be able to eat, because you will have to eat some lean sources of protein, the skinless white poultry, the lean red meat like bison or venison are one of the few types of meat you can have.
Talking about proteins, some plants sources of protein like legumes or edamame (soybeans) are right for you.
As you can see, the Pritikin diet works because it focuses on a vast diversity of whole (unprocessed) and minimally processed food.
Now let’s have a look at all the food that won’t be allowed in this diet.
But one of the distinct things about this diet is that some foods are not especially good for this diet; but still, you can have some from times to times.
The less you eat of these tricky options, the better it is. But, you can still sometimes have some.
We’re talking about the oils, in general: these are not your best option on this system, but if you have to, you can have some of it, all the refined sweeteners like sugar, corn syrup or honey.
The less salt you eat, the better it is. But, if you need to season your plate, a small amount of salt can be tolerated. Also, you are expected to lower your intake of refined grains such as white pasta, white bread or white rice. Such options can be allowed but in their whole-wheat form. For the pasta, the bread, and the brown rice, you shouldn’t have to eat a lot of them.
But what you can’t eat in this diet, because it will make it less effective, are:
- All the saturated-fat-rich foods, like butter, tropical oils like coconut oil, cheese, cream, milk, and fatty meals.
- The organ meats: what you need to know when on this diet is that none of it is good for you.
- The same goes for the processed meat like hot dogs, bologna or bacon.
- And finally, you won’t be able to eat the eggs yolks.
All of these foods increase the chance of weight gain and the risk of heart diseases, obesity, as well as numerous health concerns. If you are a person who likes to follow celebrities’ way of life, you can check the Emily Ratajkowski diet.
About the beverages, water is always good for you, but so is non-processed cocoa if it’s only up to 2 spoons a day. Caffeinated drinks are allowed too, and the same goes for alcoholic beverages. But, it always has to be taken in moderation.
All others drinks should be avoided. You may also take a look at the shibboleth diet phase 1.
The Pritikin diet recipes
The Cilantro & Lime Infused Quinoa with Black Beans: this is one amazing recipe that you need to try when on this diet system.
- 3/4 cup of black beans dry,
- ½ of onion sliced, one jalapeno sliced,
- Three cloves of garlic,
- Two sliced and
- One clove only minced, bunch cilantro leaves minced,
- a cup of tomatoes diced, with the seeds removed,
- 1/2 cup of onion chopped,
- 1/4 cup of jalapenos diced,
- seeds removed for a milder flavor.
Rinse the black beans and soak them during the night. Rinse the black beans once again and place them in a medium pot with two cups of water, and a half sliced onion, one sliced jalapeno, and three cloves of sliced garlic. Bring it to a boil, then reduce heat to stew and cook until it’s soft, so for about 40 minutes. The yield is about two cups of cooked black beans. Now put the rinsed quinoa and one 1/4 cups of water in a medium pot. Make it boil, then cover, reduce heat to medium-low, and stew until the water is absorbed about 15 minutes. Stir into juice and zest from two limes and a quarter cup of chopped cilantro. Cover for 5-6 minutes. In a medium bowl, mix one cup of diced tomatoes, half a cup of diced onion, a quarter cup of diced jalapenos, one clove of minced garlic, one handful of chopped cilantro, and juice and zest from 1 lime. Layer the beans, quinoa, and salsa on a plate, and it’s ready.
A lot of recipes can be found in the Pritikin diet cookbook.
The Pritikin diet reviews
Doing the Pritikin program can help you lose weight; but also, it can help you have a healthier heart, mind, and body. A lot of benefits can come out of this diet such as a lowered total cholesterol, and less cholesterol leads to a better heart and blood function, a reduced blood pressure, which can help people that high blood pressure and have to take lowering drugs.
Unlike the 1200 calorie high protein diet, this system also helps to maintain better control of the insulin level, so that people with diabetes can control their disease thanks to what they eat.
It has been proved that this diet is an excellent way to reduce the risk of heart disease, type 2 diabetes, hypertension, but also breast, prostate and colon cancers.
It’s a life-changing diet that changes your lifestyle to improve your lifespan and your health condition.
It’s a nutritionally rich diet that makes you lose weight; there are no downsides to doing this diet. for this specific diet, there are no foreseen disadvantages.
The Pritikin diet results
The results of this diet, unlike the McDougall diet food list, are already proven since a lot of people go to Pritikin centers to help lose weight and reduce their risk of heart diseases. Remember, this system is different from the seventh day adventist diet plan.
This diet is known to reduce up to 23% the total cholesterol, reduce by 33% the Triglycerides, but also reduce the chronic inflammation, lower the insulin level by 46% and alleviate the metabolic syndromes to all people doing this diet, no matter how old they are. But also lower the risks of cancers and reduce the speed of cancer cells growth. When you follow this regimen, you will not have to think of the Rock diet supplements.