PRITIKIN DIET PDF

Foods on the Pritikin Diet include: Fruits Whole Grains like whole-wheat bread, brown rice, whole-wheat pasta, and oatmeal Starchy Vegetables like potatoes, corn, and yams Legumes such as beans like black beans, pinto beans, and garbanzo beans ; peas; and lentils Lean Calcium-Rich Foods such as nonfat dairy milk, nonfat yogurt, and fortified soymilk Fish a rich source of omegafatty acids Lean Sources of Protein very low in saturated fat such as skinless white poultry; lean red meat like bison and venison; and plant sources of protein, such as legumes and soy-based foods like tofu and edamame soybeans Items to minimize include oils, refined sugars, salt, and refined grains. The plan recommends avoiding processed meats, foods high in saturated fat and those made with trans fat, organ meats, processed meats, and high-cholesterol foods like eggs. For whole-grain bread products like breads, bagels, and crackers , a serving is 1 ounce, which is generally half a common portion. Limit refined grains like white bread, white rice, and white pasta as much as possible.

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The Pritikin diet is a diet low in fats and high in complex carbohydrates. 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. Medical Use of the Pritikin Diet 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. Adhering to a low-fat diet leads to overall calorie reduction unless high-fat foods are supplemented with refined carbohydrates and sugar.

If vegetables and legumes are eaten instead of refined carbohydrates, then low-fat calorie reduction occurs.

The difficulty of this approach is that long-term adherence requires a willingness to avoid many foods and adhere to a strict regimen. Does the Pritikin Diet Improve Health? The Pritikin diet results in reduction in cholesterol by reducing not only cholesterol intake but also overall caloric intake by limiting all high-fat, calorie-dense foods. Currently, long-term data of the effect of the Pritikin diet on mortality, cardiovascular disease, cancer, and other chronic disease risks are lacking.

Individuals who wish to prevent and treat cardiovascular disease with a very structured and rigid approach may benefit from the Pritikin diet. For patients with prediabetes or type 2 diabetes, the limitation of fat and cholesterol may not be enough to control blood glucose.

It is important to consume complex carbohydrates from whole grains, vegetables, and fruits and limit starches. Potential Risks and Side Effects The Pritikin diet was designed in the s based on the belief that fat is unhealthy and is the major risk factor for overall health and heart disease.

More recently, the adverse effect of added sugars in the diet has become evident. In the first 2 weeks of the diet, significant increases in urine production and fluid shifts may require adjustment of medications for hypertension, heart failure, and diabetes.

It is important to consult with a physician before trying the Pritikin diet and to change your diet under the supervision of a physician and a registered dietitian.

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What is the Pritikin Diet ?

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.

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