10 Most-used Weight Loss Diet Plans - 10. Pritikin Principle Diet, Sample Menus

The Pritikin Principle diet made its debut in the late 1970s, a vegetable and grains-based diet that encourages low-fat meals, snacks, and stress reduction techniques on a daily basis. It was developed as a treatment for heart disease, with weight loss an additional benefit. Low fat content providing less than 10% of the calories in diet is a key feature of this regime. The most controversial part of this diet is the severe fat restriction. The American Heart Association recommends a diet with 25% to 35% of your calories from fat. The Pritikin Principle Diet is a good fit for anyone interested in losing weight slowly over the long term, and adopting vegetarian principles into their lifestyle.

10 Most-used Weight Loss Diet Plans - 10. Pritikin Principle Diet, Sample Menus

The Pritikin Longevity Center reports that 115 studies in leading medical journals have documented the short and long-term benefits of the Pritikin Principle Diet plan. Within three weeks, the eating plan reduces total and bad cholesterol levels an average of 23%, reduces triglycerides an average of 33%, lowers blood pressure in 83% of dieters and helps people lose an average of 10 lbs.

Pritikin Diet Plan Sample Menu

This weight-loss program gets most of its calories from carbohydrates and restricts processed foods, fats, caffeine, sweets, and alcohol. This sample menu contains about 1,200 calories, which break down to 20 percent protein, 70 percent carbohydrates, and less than 10 percent fat :

Breakfast :

1-half cup oatmeal with some jam, 1 cup nonfat yogurt, 1 cup nonfat milk, 1 cup caffeine-free chicory coffee.

Morning Snack :

1-half of a whole-wheat bagel and 1-half of a cantaloupe.

Lunch :

1 baked potato with one-half cup of marinara sauce, mixed greens salad, fresh fruit, and a whole-wheat roll.

Afternoon Snack :

1-half cup of raw broccoli, 1-half cup of cauliflower, and 2 tablespoons of ranch dressing.

Dinner :

chicken curry, 1 cup asparagus, mixed salad greens, 1-half cup wild rice, 1-half cup skim milk, 1 tbsp of chutney.

Pros Of Pritikin Diet

  • Variety of food choices.
  • No need to eliminate whole grains and carbohydrates.
  • Inclusion of potatoes, corn, and starch in moderation.
  • Food available throughout the day.
  • Inclusion of dairy products and lean meats.
  • Low-fat eating principles that can reduce the risk of heart disease and other illnesses.
  • High in carbohydrates to provide enough energy.
  • No need to count calories excessively.

Cons Of Pritikin Diet

  • Extremely low in fat (only 10%) which may not be enough.
  • Very low fat intake may impair absorption of fat-soluble vitamins.
  • Diet is very low in omega-3 fatty acids (unless fish is consumed).
  • High fibre intake can cause flatulence and bloating.
  • Diet may not satisfy and be palatable for all people.
  • May be difficult to maintain this diet over the long term.
  • A lot of time is required for proper food preparation.

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