PRITIKIN DIET PDF

The Pritikin diet was developed by Nathan Pritikin, an engineer, as part of a lifestyle regimen for health at a retreat in southern California. He wrote a diet book in and his name continues to be associated with low-fat dieting. The Pritikin diet was first designed for prevention and treatment of cardiovascular disease by lowering cholesterol and blood pressure. It has also been promoted as a weight-loss diet and to control blood glucose in patients with prediabetes and type 2 diabetes.

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The Pritikin diet is a low-calorie, low-protein, high-carbohydrate eating plan that recommends a fat intake as low as 10 percent of your daily calories. Developed in the s by Nathan Pritikin, the program is designed to help lower your risk of heart disease, and many of its guidelines have been advocated by the American Heart Association. Although Diet. Talk to your doctor before beginning the Pritikin diet. For the whole grains, choose foods like brown rice, barley, quinoa and whole-wheat bread or pasta and avoid all white rice or refined grain items.

Starchy vegetables include winter squash and potatoes. You should have a minimum of five servings of vegetables daily, advises the main Pritikin site. Aim to eat a wide variety of both fresh and raw vegetables each day, and try to incorporate as many yellow, red, orange and dark green, leafy choices as possible.

Dieters are allowed four or more servings of fruit per day. Any type of fresh fruit is permitted, though you should limit your intake of avocados to only 2 ounces daily because of their high fat content.

Because fruit juice is higher in calories and less filling than fresh fruit, have only one serving of juice a day.

Only non-fat dairy products like milk, yogurt and ricotta cheese are allowed on the Pritikin diet. If you're a strict vegetarian or vegan or are lactose-intolerant, you can substitute 1 cup of low- or non-fat soy milk. On the Pritikin diet, you're allowed no more than 3. Followers are advised to try to limit themselves to one serving of skinless poultry or free-range, grass-fed bison once a week and one serving of red meat once a month. You can also have up to two egg whites a day or fulfill your protein requirement with beans, legumes or soy products.

You'll drink mainly water, herbal tea or coffee substitutes on the Pritikin diet, though you can also have 1 cup of caffeinated coffee or 3 cups of caffeinated tea each day. Women can have up to four alcoholic beverages weekly, while men can have up to seven. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since and is a member of the National Book Critics Circle.

Kerns studied English literature and neurology at UC Davis. By Michelle Kerns Updated December 12, A mobile placeholder. About the Author. Customer Service Newsroom Contacts.

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Pritikin diet

It reduces a range of health risks and makes you look super sleek, so why has the Pritikin diet fallen off the radar? At a health farm in the s, I counted, with horrified fascination, the number of ways the chef served raw carrot. Grated, sliced, shredded, diced, whole, juiced, julienned Compiling this catalogue helped keep my mind off the more onerous aspects of the menu, such as no salt, sugar, alcohol or caffeine and, according to the notes a friend scrawled for me during a workshop I missed I was nursing detox nausea , "definitely no nuts: too oily". It was my first encounter with the Pritikin Program, founded by Nathan Pritikin, an engineer who, after suffering a heart attack in his 40s, refused to accept the prevailing view that heart disease could not be prevented. He studied cultures around the world that had low incidences of heart disease and adapted their dietary principles to create the book, The Pritikin Program For Diet And Exercise Bantam Books , the centrepiece of which was a high-fibre diet, low in protein and fat. While the diet has evolved some say softened a little under the leadership of Pritikin's son Robert for instance, it is less strict about nuts and seeds now its principles remain the same.

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What Do You Eat on the Pritikin Diet?

The Pritikin Principle says that a diet high in carbohydrates and low in fat can be an effective weight-loss program. Find out what some nutritionists think. The late nutritionist Nathan Pritikin first introduced his low-fat Pritikin Program for Diet and Exercise in , a plan he originally developed for himself to combat heart disease. The Pritikin weight-loss program keeps fat under 10 percent. The idea behind this diet is that if you stick to it, you can eat as much as you want and still lose weight.

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The Pritikin Diet

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