Pritikin:  Fill your stomach to satiety with low caloric density foods

    For over 30 years the Pritikin Longevity Center has treated more than 100,000 guests and amazing results have been obtained in a short period of time, as documented by over 100 scientific articles in peer-reviewed medical journals.  Analysis of 4587 guests showed a 23% drop in total cholesterol and LDL in three weeks, and triglycerides were reduced 33%.  Insulin levels fell 46% in men in three weeks.  In only two weeks C Reactive Protein in women fell 45%.  Fifty percent of men with metabolic syndrome reversed the condition in three weeks.  Of a group of 268 men with hypertension, 83% lowered their blood pressure to normal levels and left free of hypertensive medications.  Statin therapy was enhanced, and of 864 diabetics 74% left free of oral medications and 44% of those on insulin left insulin-free.  A five year followup of 64 participants who chose Pritikin instead of bypass surgery revealed that 80% never needed surgery.  Several studies showed that key risk factors for breast, colon and prostate cancer were reduced. 

    One of the best and practical ways to practice CRON is simply to follow the Pritikin dietary plan.  There is much help with diet books, CD's with recipes and the website.   The Pritikin eating plan  emphasizes foods high in unrefined carbohydrates and fiber and low in fat, salt and cholesterol, such as whole grains, beans, peas, starchy vegetables, vegetables and fruits along with modest amounts of nonfat dairy products, fish and lean meats.  You are asked to avoid "empty" calories such as sugars and refined fats and oils.  The program is low in total fats, especially hydrogenated and saturated fat and sodium, and is rich in unrefined carbohydrates, vitamins, minerals, beneficial phytochemicals, antioxidants, and fiber with adequate amounts of protein and essential fatty acids. 

    In Robert Pritikin's book The Pritikin Principle: the caloric density solution he explains how you must fill and stretch your stomach in order to feel full and not be hungry.  This is done by only consuming low caloric density foods, which fill you up with volume but don't add up to too many calories.  There is plenty to eat and you will not be hungry if you follow these principles.  Counting calories is not necessary.  Weight loss is achieved by eating fewer calories than you burn, causing your body to draw on caloric reserves, mostly fat.  Conversely if you consume more calories than you burn, the extra calories will be stored as fat. 

    The Pritikin Principle: the Caloric Density Solution enables all foods to be compared on the basis of their caloric density, and he uses calories per pound.  Each food has its own unique calories per pound.  His general recommendations are 1) Eat whole, unprocessed and natural grains, vegetables and fruits, including brown rice, barley, oats, many types of beans and vegetables and fruit.  Some processed foods such as oatmeal are OK.  Foods with moderate caloric density such as  whole-wheat pasta can be added if mixed with lower caloric density vegetables for example.  Avoid dry and concentrated carbohydrates such as bagels, rolls, and other flour products of high caloric density.  2)  Eat foods low in fat, such as small portions of lean beef, chicken, fish and low-fat dairy products.  Avoid fried foods and dressings with fat and other sources of fat.  3)  Eat frequently, three full meals a day and two or three snacks.  Eat whenever you are hungry.  4) Exercise 5)  Avoid salty foods and limit salt intake.  Salt is associated with high blood pressure, the leading cardiovascular disease.

    Don't count calories, rather just know the caloric density of each meal.  Best bet:  buy the book and learn the caloric densities of the foods you are eating.  Three ways to recognize caloric density without the charts:  1)  Water content determines caloric density.  Processing dries out and concentrates calories, so choose foods that contain water and avoid those that have been dried.  Whole unprocessed beans and grains have moderate caloric density and absorb water when cooked, reducing the caloric density.  Fresh and frozen fruits and vegetables are good choices with many nutrients.  2) Fiber displaces calories.  Fiber holds water and adds bulk to give a feeling of fullness.  Choose foods that contain fiber, such as beans, vegetables and fruits.  Stay away from dry and crispy, for example dry cereals have 1130 to 2210 calories per pound.  3)  Add fat and watch the calories skyrocket.  Fats, oils, and butter for example have 3250 to 4000 calories per pound.  Double trouble is adding fat to dry and crispy, for example granola cereal is 2210.

    An average caloric density of 400 or less in your diet plus exercise should result in weight loss.  From 400 to 600 is break-even, and 600 to 900 is only for the most active people.  Over 900 calories per pound on average will propel you to obesity.  Examples of favorable calories per pound:  vegetables 60 to 215, fruits 140 to 420, most nonfat dairy products 160 to 450, potatoes, yams, brown rice, pasta, hot cereals 240 to 630, cooked beans, peas, lentils 310 to 780, and fish, chicken, turkey (skinless white meat), shellfish 400 to 750.  Examples of unfavorable calories per pound:  breads, bagels, fat-free muffins 920 to 1360, dry cereals, fat-free crackers, baked chips, pretzels 1480 to 1910, sugar 1730, french fries 1400 to 1500, chocolate bars, croissants, donuts, pastries 1190 to 2780, and potato chips, corn chips 2400 to 3260.

    All diet changes, exercise and drugs and supplements have risks so please consult your health care provider before following any ideas from this website; no specific medical advice is given to any individual.