La Pegan diet combines some principles of paleo diet and Veganism and prescribes a mainly plant-based dietary lifestyle.
Those who follow it can eat vegetables, fruit, nuts, seeds, meat, fish and eggs, and avoid dairy product, cereals, legumes, sugar and processed foods.
These limitations can make it difficult to follow this diet in the long term. The Dr Mark Hyman coined the term "pegan"In 2014, the year in which this food philosophy took hold, combining the words"paleo"and "vegan".
Index
How Does the Pegan Diet Work?
The Pegan diet borrows some principles of the paleo diet and some of veganism.
In the paleo diet we try to consume only foods present in the Paleolithic (vegetables, fruits, seeds, fish and meat); in veganism all products and by-products of animal origin are avoided.
What do you eat on this diet?
With this food philosophy, everything revolves around plants.
Dr Hyman suggests that eat fruits and vegetables for the 75% of our daily caloric needs; we can also add meat and fish, but we must see them as a side dish rather than the main dish.
Food YES
- Vegetables: low-glycemic (non-starchy) vegetables make up most of the dishes;
- Fruit: the more you vary, the better, all the fruits are fine;
- Dried Fruit: walnuts, peanuts, almonds, pistachios, peanuts ... even with dried fruit you can vary;
- Seeds: pumpkin, flax, chia seeds… all are fine;
- Fish: better choose low-mercury options such as anchovies and sardines and herring;
- Carne: Choose grass-fed beef, pork and poultry;
- Eggs: they are an economical source of protein and nutrients;
- Oil: prefer olive oil or avocado as a source of fat.
Food NO
- Dairy product: avoid milk, yogurt, butter and cheeses, especially if cow's milk. Sheep products allowed, but in small quantities;
- Cereals: gluten is strongly discouraged, but small amounts of gluten-free whole grains are fine;
- Legumes: starchy legumes must be eliminated, but lentils are fine in small quantities;
- Zucchero: it should be used with extreme parsimony and products that are already sweetened should be avoided;
- Some oils: to avoid canola oil, seeds, corn, sunflower;
- Processed foods: avoid ready-made foods full of artificial additives.
What are the benefits?
The reversal of the relationship between the foods on the plate (main course with fruit and vegetables and meat only as a side dish) is innovative and supports inclusion over exclusion.
Doubling your portions of fruits and vegetables can aid in weight loss, because these products contain a lot of high-filling fiber and very few calories.
What are the downsides?
The Pegan diet has more room for maneuver than the paleo diet and veganism; But following all these rules can be very difficult.
Numerous researches show that whole grains and legumes can absolutely be part of a healthy diet.
Eliminating dairy and sugar completely is also very extreme; the attempt to eliminate something that our body desires risks becoming inevitably counterproductive.
In conclusion
This diet will certainly help you lose weight, but it is better to adopt a lifestyle without too much deprivation.
Eat more vegetables, more fruit, more vegetable proteins in the form of legumes and nuts, unsweetened dairy products and vegetable oils; do not eliminate any macronutrients from your diet and if you follow these precautions, but do not get results, consult a nutritionist.
Have you ever tried the Pegan diet? How did you find yourself? Let us know in the comments and don't forget to follow us on our Telegram channel ????
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