With high-fat temptations virtually everywhere you look, there’s no question that this approach is going to be a tough sell for most dieters. It’s laudable that Pritikin offers several options for reducing fat with his “Better,” “Better Still,” and “Best” lists. Yet there’s no way around the fact that all of these options amount to a more Spartan regimen than many people can handle.
Basic principles:
By nature people are driven to crave and eat fatty foods. Hunger triggers this “fat instinct” and awakens cravings, as can sugar and sugary foods. To fight the instinct, you need to take five simple steps: Exercise, choose the right carbs, eat less fat, eat frequently, and maintain a consistent style of eating. Following each of the steps is necessary in order to make the program work.
How the diet works:
Daily exercise is critical to creating a craving for carbs. Once you get moving, you’re supposed to eat six meals a day, choosing the right carbs (whole grains, fruits, veggies) to satisfy hunger. Nathan Pritikin’s original program consisted of 75 percent carbs, 15 percent protein, and 10 percent fat. If you eat from the list of “Best” foods in the new program, those numbers will shake out to be the same; if you eat according to the “Better” or “Better Still” categories, you’ll be consuming a bit more fat, a little less fiber, and a few more calories than the “Best” group calls for, and this could slow down weight loss.
What you can eat:
Don’t concern yourself with calories. Pritikin breaks food choices down into three categories: Better, Better Still, and Best. You’re encouraged to aim for the last category, which calls for a maximum of 3.5 ounces of animal foods (meat, poultry) per day, along with two small servings of skim milk or fat-free cheese. Fruits and vegetables are unlimited; whole grains are encouraged.
Does the diet take and keep weight off?
Definitely. Both published studies and data from the Pritikin Longevity Center show the diet can work. There are also anecdotal stories sprinkled throughout the book. Yet you won’t find a prescription that says you’ll lose “X” pounds in “X” weeks. This is a lifestyle, and pounds will come off at whatever pace you set.
Is the diet healthy?
Yes. Although it’s extremely high in carbs, they’re healthy ones like whole grains, fruits, and vegetables. Some critics wonder if the fat levels might be too low, but there’s no proof that that such levels are harmful.
What do the experts say?
“The plan certainly has a lot of scientific support behind it,” says registered dietitian Jackie Berning, PhD, RD, an associate professor of biology at the University of Colorado at Colorado Springs. “It isn’t for everybody, though.” In fact, Berning thinks it’s a lot more practical to cut back on fat gradually. “If you go from eating 35 percent fat down to the 10 percent called for on Pritikin, you probably won’t be able to stick to it. I’d rather help people be moderate,” she says. “Unless someone has symptoms of heart disease, I don’t know if they need to be this strict.” Registered dietitian Edee Hogan, a nutrition and culinary consultant based in Washington, D.C., sees the program as more of a way of life than a diet. Two of her clients, a husband and wife with cardiovascular problems, have been religiously following the Pritikin regimen for many years. “It can be done,” Hogan says. “People who follow it tend to be zealots about it.”
Who should consider the diet?
It’s a shoo-in for vegetarians. Folks with a family history of heart disease might want to check it out as a good prevention strategy.
Bottom line:
It’s good for you, yes, but sticking with it won’t be easy. There’s no question that Pritikin is an excellent approach for people with heart disease, but not everyone needs to follow this strict a path.
