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This is how the pegan diet works
The pegan diet is a combination of the words vegan and paleo. The menu on this diet is low in carbohydrates and is based mainly on the eating habits of the Stone Age. The Pegan diet includes all foods with a low glycemic index, as well as fresh vegetables and fruits. Refined carbohydrates, additives and dairy products are taboo. During the Pegan diet, 75 percent of the nutrition consists of plant foods and a maximum of 25 percent is meat.
Main article: vegetables
The focus of the Pegan diet is strictly on eating fresh vegetables. Each meal should consist of 75 percent plant-based foods. It is also important to choose vegetables with a low glycemic index and high in fiber. In this way, the blood sugar level can be kept at a constant level and the development of cravings is prevented. Suitable vegetables are, for example, corn, lentils, carrots and peas.
lots of fruit
Fresh fruit contains a large amount of fiber and vitamins. In addition, it is therefore very suitable for a healthy diet. However, many types of fruit also contain a lot of fructose, so the focus of the pegan diet should be apples, pears, apricots, papayas, kiwis and strawberries. Grapes or bananas also contain a lot of fructose and therefore are not suitable for this type of nutrition.
Meat becomes a side dish
The paleo diet is very meat-heavy, which is not the case with the pegan diet. A maximum of 25 percent meat is allowed here. Vegetables are the main course and meat is a side dish. In addition, all animal products consumed during the Pegan diet must be free-flowing and organic.
The right oils are important
In the Pegan diet, vegetable liquids and industrially processed oils should be excluded from the diet. The only exceptions here are coconut oil and cold-pressed olive oil, which can be consumed in moderation. During the pegan diet, the body is provided with healthy omega-3 fatty acids by consuming avocados, seeds and nuts. Sustainably caught fish and eggs also fit well into the Pegan concept. Sardines or salmon, in particular, contain large amounts of healthy fat.
Avoid dairy products
The pegan diet eliminates all dairy products. American doctor Dr. Mark Hyman, who developed the Pegan concept, believes that consuming dairy products contributes to obesity, cardiovascular disease and osteoporosis. However, alternatives may be products made from sheep’s or goat’s milk.
avoiding gluten
If you want to try the pegan diet yourself, inventor Dr. Hyman also avoids eating gluten. Gluten-free foods such as amaranth, buckwheat, millet, and quinoa are great alternatives to traditional wheat-based foods. In addition, consumption of legumes, which contain especially high amounts of dietary fiber and protein, is allowed in the diet. However, grain alternatives should not be consumed more than one cup per day.
Artificial additives and sugar taboo
Sugar substitutes and traditional, refined sugar are not designed for the pegan diet. Alternative sweeteners such as birch sugar, coconut blossom sugar or agave syrup may only be used in exceptional circumstances. Preservatives, colorings and sweeteners are strictly taboo on the Pegan diet.
Benefits of the Pegan Diet
Basically, the pegan nutrition approach is a balanced and healthy diet. The emphasis on plant-based foods is particularly positive. It is also beneficial for health to include only a small amount of meat in such diets. In addition, giving up white flour, sugar and artificial additives, which is one of the basic principles of healthy nutrition, is represented. Nuts, nuts, and sea fish are also highly recommended sources of fat. Therefore, the Pegan diet is ideal for maintaining a conscious and healthy lifestyle.
Cons of the pegan diet
From a medical standpoint, there is no verifiable reason to avoid whole grains. A strict rejection of dairy products will not be absolutely necessary, as long as it is well tolerated. The pegan diet is also not suitable for vegans, as a certain amount of fish and meat is consumed. Because soy, grains and potatoes are also missing from the menu, there isn’t enough plant-based protein source for people on a vegan diet. The pegan diet also requires a lot of self-discipline as many foods are prohibited. The menu leaves little room for great variety.
Lose weight with the pegan diet
The pegan diet is the latest trend right now. Many try to lose weight with it. Is it possible to lose weight with the Pegan diet? Answer Yes. The pegan approach, of course, consists of healthy foods with far fewer calories than fast food and other unhealthy foods. Giving up sugar can also lead to weight loss.
However, the diet has some limitations, so it is not necessarily easy to follow this diet long term. So, if there is not enough discipline, there is a risk of a yo-yo effect. If you wish, you should definitely try the nutrition trend because the pegan diet is healthy in any case.
Source : Blick
I am Dawid Malan, a news reporter for 24 Instant News. I specialize in celebrity and entertainment news, writing stories that capture the attention of readers from all walks of life. My work has been featured in some of the world’s leading publications and I am passionate about delivering quality content to my readers.
