The Pritikin Diet: A Closer Look at What to Eat and Not Eat
The Pritikin diet first made its debut in 1976, but it has recently gained renewed popularity. This plant-based diet focuses on high carbohydrate intake, with approximately 70% of the diet consisting of carbohydrates, and low intake of proteins and fats. The diet is categorized into “go”, “cautionary”, and “stop” foods, with an emphasis on encouraging the consumption of fruits, vegetables, legumes, and whole grains.
The US News & World report included the Pritikin diet in its list of the best diets of 2024, despite its origin dating back to almost fifty years ago. The diet was developed by Nathan Pritikin, who founded the Pritikin Longevity Center in Miami. Pritikin’s own journey with ischemic heart disease led him to turn to nutritional studies and develop this diet, which also emphasizes daily physical activity.
The Pritikin diet includes three categories of foods. “Go” foods include fruits, vegetables, legumes, whole grains, fat-free dairy products, fish, and lean proteins. “Cautionary” foods include grains and refined sweeteners, while “stop” foods include processed meats, vegetable oils, and other foods high in saturated fats. From a nutritional standpoint, the Pritikin diet is predominantly a vegetarian regime, with a strong focus on complex carbohydrates and minimal animal protein.
A typical day on the Pritikin diet might include five small meals and daily aerobic exercise. For example, breakfast could consist of grapefruit juice, lemon tea, and rice cakes, while lunch and dinner might include wholemeal saffron risotto, grilled chicken breast, mixed green salad, and fruit for dessert. The diet also requires 30 to 90 minutes of aerobic exercise daily, with sessions of stretching and strength training incorporated into the routine.
While the Pritikin diet has gained popularity for its focus on whole, plant-based foods and regular exercise, it’s important for individuals to consult with a healthcare professional before making any significant changes to their diet and lifestyle.