The Pritikin Eating Plan in based on the assumption that people crave fatty foods by nature and that hunger triggers the „fat instinct“ and awakens these cravings. Sugar or sugary foods can also make us want to overeat. With five simple steps we can outsmart the instinct: exercise, eat the right carbohydrates, eat less fat, eat frequently, and maintain a consistent style of eating. In order to make the program work, it is necessary to follow every single step.

The Pritikin Program

It was Nathan Pritikin who first developed the Pritikin Program for himself, with which he successfully cured his heart disease, and later his son Robert offered the program to treat obesity. The Pritikin diet is almost completely vegetarian, and it enourages the consumption of large amounts of vegetables and whole grains. It is high in fiber, low in cholesterol, and extremely low in saturated fat and total fat. Fats should not exceed 10% of the daily calories. Dieters are encouraged to eat six or seven meals per day, and the portion sizes are not restricted. Processed foods such as white bread or pasta, animal proteins, eggs, and most types of fats are forbidden, whole grains, vegetables, and fruits are allowed. The revised Pritikin diet includes limited amounts of healthy fats, high in omega-3 fatty acids. In addition, the Pritikin Eating Plan includes regular exercise. Dieters are required to walk for at least 45 minutes each day.

The Pritikin Eating Plan and 5 Fundamental Rules

1. Exercise to increase your craving for high-carbohydrate foods! This will improve your health and help lower your weight.
2. Choose the right carbohydrate-rich food to lose weight without hunger!
3. Limit your fat intake to keep your fat instinct dormant and your calorie intake low! This will promote health and weight loss.
4. Eat frequently to keep you from being hungry! This will prevent the triggering of your fat instict and will keep you burn fat.
5. Maintain consistency over time to change your palate! This will turn the program into a new way of life.

The Pritikin Eating Plan Pros

Many medical and nutritional experts agree, that a low-fat, high-fiber diet can help prevent diseases like cancer and heart disease. Also, clinical studies conducted at the Pritikin Longevity Centers have shown that the Pritikin Program that combines diet with a structured exercise program, produces weight loss and lowers cholesterol and triglyceride levels. As there is no calorie counting and portions are not controlled, there may be a better chance for dieters to stay with the diet.

The Pritikin Eating Plan Cons

Some nutrition professionals believe that 10% total daily fat intake is too low and that dieters may not consume a sufficient amount of the essential fatty acids, like the omega-3 fats. Also, the absorption of the fat-soluble viatmins A, D,E, and K may be imparied with such a low daily fat intake. The diet may not be practical for everybody, especially for those who have to eat outside on a regular basis. Finally, low-fat diets are unsatisfying and may not be palatable for some people.

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