The Pegan Diet is the hottest healthy eating trend that everyone is trying this out. This form of diet was created by Dr. Mark Hyman, M.D and it eludes the Paleo and vegan diets.
It combines two diets and Paleo diet follows the eating habits of the Paleolithic era (that includes eating meat) while vegans avoid all animal products
You read on to find out if the Pegan Diet really is healthy, if it can help improve your lifestyle and overall well-being.
The Pegan diet is a constitution of Paleo and vegan diets and helps in fighting obesity and obesity-related diseases.
When you are on the Pegan diet, you will not have to compromise on meat or limit the intake of good carbs like in the ketogenic diet.
The Pegan diet is all about Paleo-vegan diet that helps you strike a balance between plant-based and animal food sources.
Is the Pegan Diet essential?
Yes and maybe. For over two decades, the diet industry has been bombarded with new scientific evidence that supported one diet for a moment and dismantled it the very next. This led to a lot of confusion and left dieters wondering , what is the best healthy diet to follow? Thankfully, the Pegan diet will sort out your confusions…
.Therefore, it only made sense to combine two highly trusted and healthy diets so that you don’t lose out on any of the proteins, amino acids, vitamins, and minerals that you get from both animal and plant food sources.
Consume Healthy Fats – Healthy fats are monounsaturated and polyunsaturated fats. They help lower inflammation, inflammation-induced weight gain, and cardiovascular diseases (7).
Consume: Fatty fish (mackerel, salmon, and tuna), avocado, nuts, seeds, olive oil, avocado oil, and flax seed oil.
Eat A Plateful Of Veggies – Vegetables are great sources of dietary fiber, vitamins, minerals, and other phytonutrients that improve your health and protect you from various diseases (8). Fill 75%-80% of your plate with veggies. Consume different colored (mostly dark-colored) veggies.
Consume: Beetroot, carrot, kale, spinach, red bell pepper, purple cabbage, bok choy, scallions, squash, and green chili. (Take a look at the Foods To Eat section.)
Control The Portion Of Meat – The Pegan diet allows dieters to consume meat, but too much of it can be harmful. According to Hyman, “A good rule of thumb is to fill about 25 percent of your plate with a protein-rich food — about the size of your palm.”
Consume: A plateful of veggies and control your meat consumption.
Say ‘No’ To Dairy – Hyman says, “While some people can tolerate [dairy], recent research has shown that it can contribute to ailments such as obesity, diabetes, heart disease, and may increase (not decrease) the risk of osteoporosis.” Both the vegan and Paleo diets do not recommend consumption of dairy. Therefore, avoid dairy while on the Pegan diet.
Consume: Fresh fruit juice instead of milk and olive/coconut oil instead of ghee.
Limit Legume Consumption – Legumes like lentils, groundnuts, beans, and pulses should be limited. Though they are a good source of protein, limiting them to one cup per day may help alleviate digestive problems and may reduce the risk of diabetes.
Consume: Eggs, fish, mushroom, and meat as sources of protein.
Avoid Whole Grains And Go Gluten-Free – In the paleolithic era, the concept of farming had not been introduced yet and people did not consume whole grains. They also did not consume bread, biscuits, cereals or anything else that contains gluten. Avoiding whole grains and going gluten-free can help keep your blood sugar levels in check and lower the chances of autoimmune diseases.
Consume: Loads of veggies and meat instead of grains.
Reduce Sugar Consumption – Refined sugar and artificial sweeteners should be totally off your diet chart. Opt for healthier sugar options and indulge in sugary treats sometimes and only in limited amounts.
Consume: Honey, maple syrup, and coconut sugar in limited amounts.
Say No To GMOs And Chemicals – Avoid genetically modified foods, foods that contain additives, preservatives, artificial color, and flavoring agents, and foods that are loaded with pesticides, hormones, and antibiotics.
Consume: Foods from the local market or foods that are labeled as non-GMO, organic, free-range, and grass-fed.
Go For Grass-Fed Meat And Wild-Caught Fish – To opt for protein sources that are non-GMO and do not contain antibiotics and hormones, choose grass-fed meat and wild-caught fish.
Consume: Grass-fed steak, grass-fed lamb chops/kebabs, and wild-caught salmon or tuna.
With so many foods that you need to limit or avoid altogether, you must be wondering, “What’s left to eat?” Well, take a look at the next section to find out what you can eat on the Pegan diet.
Sample Pegan Diet Plan
Morning 6:00 a.m.
2 teaspoons fenugreek seeds soaked overnight in a glass of water. Drink it as soon as you wake up.
Breakfast 7:00 a.m.
1 tall glass of protein smoothie made with berries, coconut butter, seeds, nuts, almond butter, and unsweetened almond milk.
Mid Morning 10:00 a.m
Lunch 12:30 – 1:00 p.m.
A big salad with avocado, canned wild salmon or sardine, and pumpkin seeds.
Snack 3:30 p.m.
Dinner 6:30 p.m
1 medium-sized bowl of wild-caught fish or pasture-raised lamb or organic chicken, two or three sides of vegetables including dark green leafy vegetables, winter squash, and roasted mushrooms.
Pegan Diet can go for long term?
You may follow the Pegan diet for as long as you can. To lose weight in a healthy way, you must make your diet chart.
The Pegan diet is all about improving lifestyle habits that will not only help you lose weight but also improve your physical and mental health. In fact, according to Doctor Oz, you can follow this Pegan diet all throughout the year.