Do you feel lethargic and the numbers on the weight scale are beginning to alarm you? Well, it is time you switch to a diet that keeps your weight in check and also alleviates your mood and spirits. Most diets are very rigorous and can make it difficult for a person to stay motivated to see it through. However, the Pritikin diet is different. While it helps in weight loss, it also encourages you to make healthy lifestyle changes. This diet is a low-fat diet that lays more emphasis on consuming vegetables, fruits and grains. There is just 10 percent fat in the diet.
The diet was formulated in the 1950s by Dr. Nathan Pritikin, but was popularized by his son, Robert Pritikin in the 1970s. This diet teaches you how to consume a low-fat diet and combine it successfully with regular exercise and stress reduction methods. It was meant to help people lower their cholesterol and blood sugar levels. However, the weight loss that it facilitated was an added bonus.
According to Robert Pritikin, the master mind behind this popular diet, the Pritikin diet plan is all about choosing low-calorie foods, so that you lose the excess body fat that you are carrying. He claims that this body fat poses an obstacle in longevity and good health. The uniqueness about the diet is that people can eat as much as they want as long as they choose low-calorie foods. There is no limit on portions and people do not have to eat small portions and stay hungry.
According to the Pritikin diet, there are some foods that have more calories compared to others. Hence, if you consume foods that have few calories per kilo, you will be able to consume more of these foods and still not load your body with calories. As a result, you will lose weight.
It is best to stay away from processed foods, as they are loaded with calories. It is advised to make foods rich in fiber and water, a major portion of your diet. This would include foods such as fruits, veggies, unprocessed grains and pulses. According to the diet, these foods satiate the stomach. You should be looking to consume three meals a day comprising of the foods. In addition, you should also consume two snacks a day that have low calories.
Along with the diet, you should also exercise. Walking can be the exercise and you should be walking 30 minutes a day. Robert Pritikin advocates walking 30 miles a week. However, he says that if people hit 12 to 15 miles a week, it is a good start and this will not only facilitate weight loss, but also allow them to keep the lost weight off.
If you are looking to lose weight through the Pritikin diet, you should keep the calorie density of each meal that you consume less than 880 calories per kilo. Typically, vegetables have less than 440 calories per kilo and when they are coupled with starches and meats, you can bring down the calorie average of each of your meals. Furthermore, foods with high carbohydrate content, such as hot breakfast cereals and pasta, tend to have anywhere from 500 calories to 1,380 calories per kilo. So be mindful when consuming them. On the other hand, it is animal protein that has the highest calorie per kilo. Hence, it is best to combine lean meat with lots of vegetables to bring down the calorie density of your meal.
The foods you should consume as a part of the Pritikin diet for weight loss include the following:
Did you know that you can also consume a few processed whole meal food items? Yes, this diet claims that few processed foods such as porridge oats, white flour pasta can also be included in your meals. But be sure to combine the pasta with lots of fresh veggies. In addition, consume small portions of low-fat dairy products and lean beef and chicken. You can eat fish and other seafoods that are rich in Omega-3 fatty acids too, as long as you consume about three servings a week.
The Pritikin diet is nutritionally healthy, as it advocates consuming lots of veggies, grains and fibers. The diet is low in calories, so you will experience weight loss. And, along with the stress reduction and physical exercises, you will be promoting overall health and well-being.