In the growing list of diets, another name has been added, known as the Pegan Diet, and which is becoming very popular these days. This diet is a crossbreed of two famous diets – Paleo and Vegan. Pegan diet is a perfect diet plan that works for everyone. It has been said that this Pegan diet helps you in keeping your heart healthy, saves you from diseases, and controls weight and gives you a healthy and shining skin.
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What is Paleo Diet?
A Paleo Diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds (These are the foods which can be obtained by hunting and gathering by homo sapiens in the olden days).
Paleo diet foods get limited when farming has emerged about 10,000 years ago. These foods include dairy products, legumes and grains etc.
What is Vegan Diet?
On the other hand a Vegan Diet contains only plant foods such as vegetables, grains, nuts and fruits and all the other foods made from plants.
Vegans do not eat foods that come from animals, including dairy products and eggs.
What Is Pegan Diet Plan?
Pegan diet is a combination of two diets – the Paleo diet and the Vegan diet,” says Namami Aggarwal, celebrity dietician and founder of Namami Life. It is made by Dr. Mark Hyman, MD Physician. They have also created the Pegan Food Pyramid, listing the servings of various food groups in one day.
Pegan Diet Rules and Principles
The Pegan Diet is based on the principles of the Paleo Diet and the Vegan Diet. Paleo includes foods such as meat, fruits, vegetables and fish. It excludes the consumption of agricultural products such as grains, legumes, sugar, salt, coffee or tea.
Whereas in Vegan the emphasis is on avoiding animal-based products such as poultry, dairy, seafood and even honey. Although both types of diets are opposite to each other, the focus of pegan diet is on the consumption of whole foods.
Dr. Hyman suggests that 75% of your plate should be filled with fruits and vegetables. Animal products can also be consumed but as a topping or side dish.
Apart from this, without starchy vegetables and herbs can be consumed in unlimited amounts. 3 to 5 servings should be of healthy fat derived from nuts, seeds and olive oil.
Protein can be obtained from low-starch lentils, plant-based dairy products, chicken, and eggs. It should focus on gluten-free grains such as quinoa and brown rice and avoid foods like processed food, refined food and sugar.
What To Eat In Pegan Diet?
Those who follow this diet should eat non-starchy food. For protein, diet encourages people to choose combinations of animal and plant based food.
Healthy fat can be added to a diet that contains a rich source of omega – 3 s, which are found mostly in fatty fish, olive oil, nuts, and avocados.
What Not To Eat In Pegan Diet?
Pegan diet requires the addition of all dairy products such as milk, butter, cheese, and yogurt, such as vegan diet foods.
However, dairy substitutes or plant based milk products such as almond milk and soya yogurt may be taken, but only once a day.
Starchy food such as potatoes and rice can be avoided while you are following the pegan diet plan. Wheat based products are also excluded. In pegan diet artificial color, flavor and sweetness is also kept apart.
How To Follow Pegan Diet Plan?
1.Take A Diet Rich With Protein And Vitamins
Many people do not know the difference between protein and calories. In the name of protein, these people are eating high calorie things, so their weight keeps increasing despite of following diets.
In fact, if you take the right amount of Protein and Vitamins and work hard to burn extra calories than your weight will never increase.
You should also replace the cooking oil during the pegan Diet. For healthy diet, you can cook with sunflower oil or olive oil. In addition, you can eat more fruits and raw vegetables instead of filling your stomach with cooked food. For breakfast you can have fruit juice, poha, raw fruits and milk.
2. Set The Amount Of Food
While following the pegan Diet, people may feel that fruits and vegetables are beneficial for the body, so eat as much as you want, but this thinking is exactly wrong. But in real sense the body is not able to use anything which you eat in excess, so either those things make you sick or they are stored in your organs in the form of fat.
So weather you are taking fruits, vegetables, nuts or any other nutritious diet, but then also set a limit. Apart from this, instead of eating the same thing again and again, you can include different things in the diet. You will not be bored by eating this and your diet will also be healthy.
3. Eating all day increases weight
If you keep eating something throughout the day, you will not lose weight despite of consuming healthy diet. For good health, one should eat heavy and healthy breakfast. If you want to lose weight, you should have nutrition full breakfast while dinner should be very light.
In between, eat a balanced meal in the afternoon and a light snack in the evening. If you become hungry very soon then try to keep yourself a little busy. If you sit idle and do not do any work, then you feel hungry very often.
4. Keep Check On Nutrients Level
If you do not focus on your diet after getting Pegan, then you may have to face nutritional deficiency. In particular, Vitamin B12 is found in very limited amounts in the vegetarian and vegan diet. In such a situation, you have to focus on those diets that have adequate amounts, such as soya milk is a good alternative of Vitamin B12.
5. Dietary Preference During Pegan Diet
One of the main reasons for having trouble following Pegan diet is that you always eat the same old diet there. Even most of your focus is on things you cannot eat. Since now you are going to follow a completely animal and plant based diet, then it is better that you explore new plants and animals food.
For this, you can also take help of internet. Not only this, you also try to eat the same vegetable or fruit differently. This will give you preference in your diet, so that you can easily adopt Pegan diet.
5. Be Punctual While Following Pegan Diet
It is not easy to adopt a Pegan diet, so do not take this decision just after looking after someone. Especially, if you are a non-vegetarian then it is very important that you make your move slowly.
Switching from a non-veg diet to the absolute pegan diet is better than starting a food group gradually. For example, in the beginning, instead of giving up dairy products altogether, skip milk and cheese. When you learn to live fully with animals and animal derivatives, then you move towards pegan.
Hope you enjoy this article. If you know more about Pegan Diet and the facts related to it then please share with me. Please write to me in the comment box. Check my Instagram page @beautifulyoutips for more beauty and health tips.