What is a Pritkin diet?
The Pritkin diet was developed back in the 1950s by the American doctor Nathan Pritkin to prevent cholersterin deposits in the arteries. Pritkin relied on a one-sided diet rich in carbohydrates. 80% of the food ingested consists of rice, pasta, potatoes, wholemeal bread and pulses.
Fat is consumed only in small quantities. Vegetables, fruit, salad, low-fat soups, fish and lean meat are allowed. Saturated fatty acids, however, are prohibited, as they are found in processed meat and foods rich in cholesterol. Smallest amounts of sugar, salt and alcohol may be included in the nutritional plan. However, it is not recommended to consume more than 650 kcal (2700 kJ) per day.
The increase in carbohydrates should help to prevent the so-called “fat instinct”, which causes us to eat more than necessary (especially fat rich) and thus to build up fat reserves. According to Pritkin, this effect can be achieved by consuming more carbohydrates.
What does a Pritkin diet plan look like?
As mentioned above, the Pritkin diet is one-sided, especially healthy carbohydrates are allowed. The diet plan is varied – the food preparation should also be based on this variety, so that nothing can go wrong.
Allowed foods are allowed:
- whole grain products
- Milk, yoghurt and cheese (0 % fat)
- Herbs and spices
- Unsalted nuts and seeds
- Coffee and tea
- Boiled protein
- Fish and seafood
- Lean meat
The following foods should be reduced:
- Vegetable oils
- Refined and synthetic sugar
- Ready-made spices such as stock cubes or ready-made sauces (keyword ketchup)
Are absolutely forbidden:
- Tropical oils, e. g. coconut oil
- Animal fats
- cocoa butter
- Oils containing hydrogen
- Fat meat
- Milk and dairy products with 1 % and more fat content
- egg yolk
- Fried dishes
- Fat sauces
Is there any Pritkin dietary experience?
This diet provides for a radical weight loss and prevents cancer and cardiovascular diseases. It also reduces the risk of diabetes type II and arterial pressure. Reductions of up to 6 kg per month are not uncommon.
The high amounts of fibre and protein ensure a fast and lasting feeling of satiety.
The fat content of meals is low, so meals are sometimes slightly dry. The taste also leaves a lot to be desired due to the lack of fat. In restaurants or invitations, the goal is difficult to achieve, deficiency symptoms can occur due to the reduced fat intake. The valuable antioxidants (such as carotenoids) are better absorbed by the human body together with fat. The high proportion of dietary fibre can cause irritation of the intestine in sensitive people.
It is to be checked whether this diet from the 1950s corresponds to today’s standards. Food research has developed considerably. Never before have we known so much about nutrients and nutritional requirements as we do today.
The diet is one-sided and the total contrast to the Atkin diet, which relies on low-carbohydrate food intake.
The specified calorie count of 650 kcal cannot be maintained permanently. Hunger attacks are inevitable.
The Pritkin diet can certainly make the pounds fall quickly and successfully, but this may be detrimental to your health. A more favourable health benefit is a permanent change of diet to a balanced diet without any one-sidedness.
The German Society for Nutrition (DGH) recommends a balanced diet consisting of 55% carbohydrates, 30% protein and 15% fat. If this recommendation is not complied with in the long term, symptoms of deficiencies are inevitable. Therefore, it is not advisable to follow the Pritkin diet for a longer period of time and to refrain from a long-lasting diet in this form.
High doses of empty carbohydrates cause a rapid increase in blood sugar levels and a similar decrease in blood sugar, which can lead to cravings. Carbohydrates are converted into sugar in the human body. Care must be taken to ensure the use of wholemeal products. Too much, however, ends up on our hips as fat. That’s probably why the 650 kcal is allowed, but for many people this means only half of the calories needed. Therefore, this form of diet should only be considered a fast diet.
At first, only little fat is broken down, the body first attacks the muscles. Therefore, it is advisable to combine this with sport in order to maintain the muscles, as increased muscle growth results in higher calorie consumption. However, it is difficult to complete a comprehensive sports programme with a calorie intake of only 650 kcal. It simply lacks the power.
3 fast Pritkin diet recipes
Ingredients for 2 persons: 1 banana, 1 kiwi, 1 apple, some lemon juice, some liquid sweetener or agave syrup, 10 g hazelnuts
Preparation: Peel banana and kiwi, wash the apple. Cut everything into bite-sized pieces and sprinkle with lemon juice. Add a little bit of sweetness as required (economical). Finally sprinkle the chopped hazelnuts on top.
Ingredients for 2 persons: 500 g wholemeal noodles, 300 g boiled ham (not included in the category “sausage”, because it is very lean), 250 g mushrooms, little salt, pepper, herbs as you like
Preparation: Cook the noodles until firm to the bite, cut the ham into small cubes and fry them in very little oil, salting them lightly. Cut the mushrooms into slices and add to the ham, fry gently. Drain the pasta and mix with ham and mushrooms. Season to taste with herbs. If you like, you can also add 1 tin of tomatoes mixed with some tomato paste.
Curry risotto with chicken
Ingredients for 2 persons: 1 onion (small chopped), 1 spring onion (chopped), 1 carrot (cut into thin sticks), 125 g wholemeal rice,? l vegetable stock, 1 tablespoon curry powder, 200 g chicken meat, 1 slice of fresh pineapple, caraway mixed, coriander mixed, some oil
Preparation: Fry the carrot sticks and finely chopped onion in very little oil. Add the rice and stir until it becomes glassy. Pour the vegetable stock over it, boil it in and season. Fry the chicken until crispy, chop the pineapple and add, fry briefly. Mix everything well at the end. A green salad goes well with it.