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The Pritikin Diet was created in the 1970s by Nathan Pritikin, a heart disease survivor. This diet is low in fatty foods and high in complex glucides and fiber. The original book was on the New York Times bestseller list for a full year and sold millions of copies. Here are some of the diet principles.
Your food consumption should be from 5 to 10% foods rich in fats, from 10 to 15% foods rich in proteins, and from 75 to 80% foods rich in glucides. Put an accent on the following foods: fruits (from 1 to 3 daily), vegetables, legumes, cereals, dairy products with 0% butterfat, unsalted nuts and seeds, coffee and tea, lean meal, fish and seafood, and cooked egg whites. Try to eliminate fats and vegetable oils from your diet. Stay away from salted foods and those containing refined sugar. Stop eating cold cuts, dairy products containing butterfat, butter, potato chips, mayonnaise, egg yolks, and fried foods. Women are allowed 4 alcoholic drinks a week, men are allowed 7. Snack on vegetables, fruits, or low-salt crackers, Practice an endurance sport such as walking, running, and swimming. Other suggested sports include golf, bowling, and volleyball. Take the stairs instead of the elevator.
The Pritikin Diet has the advantage of being easy to follow. It's ideal for those with a cholesterol problem. Its high level of fiber and protein means dieters tend to feel full. On the other hand dieters may lack essential fatty acids. The original 1981 version was too strict, limiting dieters to 700 calories per day. Don't follow it.
Here are two sample menus, both of which provide 10 protein portions:
Menu 1 Breakfast: Skim milk. Oatmeal, A banana. Tea or coffee. Lunch: Sliced raw vegetables. Ratatouille. 2 slices of bran bread. Supper: Chicken with bell peppers. Salad with light dressing. Broccoli. Boiled potatoes.
Menu 2 Breakfast: Skim milk. Unsweetened muesli. A banana. Tea or coffee. Lunch: Cheese quiche. Tomato and cucumber salad with vinegar. 5 crackers without salt. A slice of whole-grain bread. Supper: Cabbage soup. Meat loaf with tomato sauce. Zucchini. Mushrooms. Brown rice.
Some of the information in this article comes from a fascinating new book, La Bible des Regimes, written by Jenny de Jonquieres and published by Amerik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and lots more. La Bible des Regimes is presently available only in French.
