Introduction

Are you hoping to lose weight this year? If so, you must have heard about the Pegan diet; it is the new Buzzword in the fitness world after Keto. This can amend your lifestyle and bring you a new version of yourself. 

Generally, the pegan diet is a unique combination of Paleo and veganism diet plans. However, for some reason, we think that with reports lately, it looks like the Paganism/ Pegan Diet will soon become the next Keto in 2022. So, what the Pegan diet is, whether it is effective for weight loss, what you should eat, and what’s not are the important questions you’re looking for answers to.

In this article, we will go in-depth and share every aspect so you can achieve your weight loss goals and enjoy a healthy life.

What exactly is the Pegan Diet?

Dr. Mark Hyman first introduced the pegan diet on his blog. Pegan is a blend of the Paleo and vegan diets that strive to offer a realistic way to mainly consume plant-based foods, such as fresh vegetables, fruits, grains, meat, and fish.

The pegan diet is often named the caveman diet, which advises avoiding processed food, refined carbohydrates, and sugars. However, it also suggests avoiding eating legumes and grains, which are promoted in a vegan diet. Similarly, a vegan diet allows grains and legumes while removing the intake of meat, fish, and eggs. 

So, the Pegan diet is a blend of such philosophies. In a nutshell, it is a fruit and Veggies combined diet plan with non-processed foods such as eggs and meat. Unfortunately, dairy products are excluded from the Pegan diet, and you’re advised not to consume gluten. 

Beans need to be eaten strongly, while meat or fish can be added as a condiment, but not as a main course. For ease, prepare a meal full of veggies, salad, or some slices of meat.

Is Pegan Diet effective for Weight loss?

It can be yes if you eliminate the consumption of processed food and starchy carbohydrates and eat lean meat and veggies because one diet can be healthier instead of the second.  In this diet plan, you are free to choose veggies and make amendments. You should experiment with versatile meals, but remember the choice must be healthy.

Pegan diet encourages not consuming dairy or gluten from their regular diet, which is completely fine if your motivation is to go vegan. However, there is evidence that showcases digestion issues or weight gain with dairy products in people who are not lactose-intolerant. Well, the Meta-analysis studies showcase there is no correlation between dairy and weight gain, similar to gluten. 

The major issue people have with a restrictive diet is they are hard to follow, and you bounce back to your old diet. If you become strict and Pegan works for you, that’s great. If it doesn’t work, it can be dangerous. You know what?  In order to succeed in your weight loss journey, you must put in continuous effort. Now, if you are serious about your fitness, swap the right food-eating habits and choose salad instead of burgers.

What can you eat on the Pegan diet?

The Pegan diet focuses on clean eating, primarily including:

• Start to eat seasonal and colourful fruits.
• Add more green veggies with a low glycemic index.
• Start to eat nuts.
• Give preference to grass-fed meats.
• Don’t miss the natural powerhouse seeds like chia, flax, and pumpkin. 
• Eat fatty fish like cod, herring, and salmon.
• Include eggs in your day.
• You must include gluten-free grains in your diet.

Additionally, you must avoid or minimize sugar in your diet.

What can’t you eat on the Pegan diet?

On the Pegan diet, there are specific foods you must avoid consuming.

• Bread and grains like barley and wheat
• Dairy products such as milk, cheese, cream, or yogurt
• Processed food such as snacks, baked goods, and packed crackers

Awesome Health Benefits of a Pegan Diet

While you are on a pegan diet plan, you start to eat more fruits and veggies. It makes you focus on a healthy diet that is loaded with lots of nutrients and vitamins. Moreover, avoiding sugar is the plus point of your eating plan. 

By reading statistics, it is found that most Americans eat too much sugar and processed foods, which are low in nutrition and harmful. Even this leads to eating more and more food and helps with weight gain.

Drawbacks of Pegan Diet

The Pegan diet is not perfect, as it cuts out the intake of all grains and legumes, which are vital sources of B vitamins and fiber. Being on a Pegan diet for a month may result in the loss of certain proteins and calcium found in dairy products.

However, fruits and veggies hold lots of essential nutrients but are not enough to bring a healthy physique. you also take care of the carbs, protein, and minerals from meat, tofu, and eggs. Should uncertainties arise or if one is already under medical supervision, it is prudent to seek counsel from your healthcare provider for personalized guidance.

Pegan Diet Plan

Pegan Diet Meal Plan

 

Days	Breakfast	Lunch	Dinner
Monday	Vegetable omelet with green salad	Kale salad with chickpeas, strawberries and avocado	Wild salmon patties, roasted carrots and steamed broccoli
Tuesday	Sweet potato with sliced avocado, pumpkin seeds, and lemon vinaigrette	Boiled eggs with sliced turkey, fermented pickles and blackberries	Stir-fry veggies with cashews, onions, tomatoes, bell peppers, and black beans
Wednesday	Green smoothie with apple, hemp seeds, butter, and kale	Stir-fry leftover veggies	Veggie kabobs with black rice pilaf and Grilled shrimp
Thursday	Chia seed and coconut pudding with walnuts and fresh blueberries	Green salad with avocado, grilled chicken, and cucumber	Roasted beef salad with pumpkin seeds, sliced almonds, and Brussels sprouts
Friday	Fried eggs, braised greens, and kimchi	Lentil, vegetable stew with a slide of cantaloupe	Salad with jicama, grass-fed beef strips, and radishes
Saturday	Overnight oats with cashew milk, walnuts, and chia seeds	Leftover lentil veggie stew	Steamed veggies, greens, and quinoa with roast pork loin
Sunday	Vegetable omelet with a green salad	Thai-style salad rolls with cashew cream and sauce	Leftover pork loin and veggies

The Bottom Line

Pegan diet is a combination of Paleo and Vegan but encourages some meat consumption. It mainly focuses on avoiding processed foods, but it is advised that everyone follow the diet plans strictly if they wish to lose weight; otherwise, it won’t make you slim.