The Points

First introduced in the late 1970s, Nathan Pritikin developed a low-fat diet and exercise program to fight heart disease. The Pritikin’s approach has evolved into a popular diet plan for weight loss, diabetes control, and lowering cholesterol. In addition to low-fat eating, the program promotes daily exercise, lifestyle training, and social support. Primarily vegetarian, the diet encourages natural, whole foods including fruits, vegetables, whole grains, and seafood with limited lean meats. Without strict calorie counting, followers eat a wide variety of natural foods rich in nutrients. Dieters get most of their calories from good carbohydrates—fruits, vegetables, and high-fiber grains. The plan seeks to suppress the appetite for longer with more filling foods. Processed foods, fats, caffeine, sugars, and alcohol are restricted. A sample menu contains 1200 calories per day with 70% carbs, 20% protein, and 10% fat. According to Pritikin, participants should expect to lose one to two pounds per week.

The Pros

Whole Foods Focus: You’ll fuel your body with raw, natural foods and whole grains. The plan restricts processed foods, added sugar, and white flour. Rather than count calories, the plan recommends smaller portions of natural foods throughout your day.

Disease Prevention: In addition to shedding pounds, the low-fat diet aids in preventing heart disease and diabetes. Studies show following a low fat diet will reduce your cholesterol and lower your blood pressure. 

Long Term: The Pritikin Program is good plan for people seeking long-term, gradually weight loss results. For sustainable wellness, the program promotes healthy foods, daily exercise, and stress management training.

The Cons

Too Low Fat: In many other diets, considered “healthy” by nutritionists, fat makes up 20% to 30% of what you eat. The Pritikin Program restricts fat under 10%. Some nutritionists would say that this is too low.

Too Strict: The plan does not include any cheat days. Without an off day, you may find it difficult to stick to the plan. Also, the fat restrictions and all-natural foods might be tough adjustments from your normal diet.