How Can Pegan Diet Plan Help You In Weight Loss?


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. 

Basically, the Pegan diet plan is the combination of Paleo, a caveman diet, and veganism. However, to recent reports, it seems the Pegan diet is going to be the next Keto of 2022. So, what the Pegan diet is, is it 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 is Pegan Diet?

The pegan diet is originally coined by Dr. Mark Hyman on his blog. Pegan is a combination of Paleo and vegan diet that aim is to create a practical approach to the mostly plant-based diet, including fresh veggies, fruits, grains, meat, and fish. 

Pegan diet is often named the caveman diet, advising 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 whilst 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 slice 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. You’re free to choose veggies and make amendments, as one can’t eat a typical diet regularly. You can add variations of your choice, but remember to add only healthy ones. 

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, similarly 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? The key to successful weight loss is sustaining it over the long term. So, if you’re serious, try to swap your food-eating habits by opting for a salad instead of burgers, etc. 

What can you eat on the Pegan diet?

Pegan diet focuses on a clean diet, which mainly includes:

  • Fruits
  • Green veggies, which most have a low glycemic index, like carrots, peas, broccoli, and tomatoes. 
  • Nuts like pistachios, almonds, and walnuts
  • Grass-fed meats such as beef, chicken, and pork
  • Seeds like flax, chia, and pumpkin
  • Fish that are high in fats like cod, herring, and salmon
  • Eggs
  • Gluten-free grains like brown rice, oats, and quinoa
  • Consume less sugar as much as you can

What can’t you eat on the Pegan diet?

When you’re on the Pegan diet, there are certain foods you can’t eat, such as-

  • 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 Vegan Diet

When you are on a Pegan diet you eat more fruits and green vegetables. With a focus on a fresh and healthy diet, you could get a load of vitamins, minerals, and fiber, usually low in calories. Moreover, avoiding sugar is the plus point of your eating plan. 

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

Drawbacks of Pegan Diet

The vegan diet is not perfect, as it cuts out the intake of all grains and legumes, which are the vital source of B vitamins and fiber. And if you are on a Pegan diet for a month, you could lose some of the proteins and calcium from the dairy products.

There is no doubt that fruits and vegetables are the best, but these can’t give you the adequate level of nutrients you need. And for healthy living, you would need to ensure you’re consuming high nutrients such as protein, vitamins, iron, and more, which you can easily find in tofu, eggs, and meat. If you have doubts or are already on medications, contact your doctor for his/her recommendations.

Pegan Diet Plan

Pegan Diet Meal Plan
MondayVegetable omelet with green saladKale salad with chickpeas, strawberries and avocadoWild salmon patties, roasted carrots and steamed broccoli
TuesdaySweet potato with sliced avocado, pumpkin seeds, and lemon vinaigretteBoiled eggs with sliced turkey, fermented pickles and blackberriesStir-fry veggies with cashews, onion, tomatoes, bell pepper, and black beans
WednesdayGreen smoothie with apple, hemp seeds, butter, and kaleStir-fry leftover veggiesVeggies kabobs with black rice pilaf, and Grilled shrimp
ThursdayChia seed and coconut pudding with walnuts and fresh blueberriesGreen salad with avocado, grilled chicken, and cucumberRoasted beef salad with pumpkin seeds, sliced almonds, and Brussels sprouts
FridayFried eggs, braised greens, and kimchiLentil, vegetable stew with a slide of cantaloupeSalad with jicama, grass-fed beef strips, and radishes
SaturdayOvernight oats with cashew milk, walnuts, and chia seedsLeftover lentil veggie stewSteamed veggies, greens, and quinoa with roast pork loin
SundayVegetable omelet with a green saladThai-style salad rolls with cashew cream and sauceLeftover 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 to everyone follow the diet plans strictly if you wish to lose weight, otherwise, it won’t make you slim. 

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