If you are looking for a way to lose weight and improve your health, you might want to consider the pegan diet. The pegan diet is a hybrid of two popular eating styles: paleo and vegan. It combines the best of both worlds by focusing on whole foods, especially plants while allowing some animal products in moderation. The pagan diet claims to offer many health benefits, such as lowering inflammation, balancing blood sugar, and supporting optimal wellness. But how exactly does it help you lose weight and feel great? Here are some of the reasons why the pegan diet might be the right choice for you.

The pegan diet reduces inflammation

Inflammation is the root cause of many chronic diseases, such as arthritis, diabetes, heart disease, and cancer. It can also make you gain weight by triggering hormonal imbalances, increasing appetite, and slowing down metabolism. The pegan diet can lower inflammation by eliminating inflammatory foods like sugar, dairy, and gluten and increasing anti-inflammatory foods like fruits, vegetables, and omega-3s. By reducing inflammation, the pegan diet can help you lose weight and prevent or reverse many diseases.

The pegan diet balances blood sugar

High blood sugar and insulin resistance are linked to obesity, diabetes, and metabolic syndrome. They can also cause cravings, mood swings, and fatigue. The pegan diet can help regulate blood sugar by limiting carbohydrates and emphasizing low-glycemic fruits and vegetables. These foods can keep your blood sugar stable and prevent spikes and crashes that can sabotage your weight loss efforts. The pegan diet can also help you avoid or manage diabetes and improve your energy levels.

The pegan diet supports weight loss

Pegan diet can help you lose weight by reducing your calorie intake and increasing your satiety. The high fiber content of fruits and vegetables can keep you full for longer and prevent overeating. A moderate protein intake can also boost your metabolism and preserve your muscle mass. The pegan diet can also help you burn fat by stimulating ketosis, a metabolic state where your body uses fat as its main source of fuel. By following the pegan diet, you can achieve a healthy weight without feeling hungry or deprived.

The pegan diet improves digestion

The pegan diet can improve your gut health by providing probiotics and prebiotics. Probiotics are beneficial bacteria that live in your digestive tract and help you digest food, absorb nutrients, and fight infections. Prebiotics are indigestible fibers that feed the probiotics and stimulate their growth. You can get probiotics from fermented foods like sauerkraut, kimchi, or kefir and prebiotics from fruits, vegetables, nuts, and seeds. Pegan diet can also help you avoid digestive issues like bloating, gas, constipation, or diarrhea by eliminating dairy and gluten.

The pegan diet enhances mood

The pegan diet can boost your mood and mental health by providing essential nutrients for your brain. For example, omega-3s can reduce depression and anxiety, B vitamins can support your nervous system and energy production, and antioxidants can protect your brain cells from oxidative stress and aging. The pegan diet can also help you cope with stress by lowering cortisol levels and improving sleep quality.

How to follow the pegan diet

If you want to try the pegan diet, here are some general guidelines to follow:

• Eat mostly plants: 75% of your plate should be filled with vegetables and fruits, preferably organic and local. Choose low-glycemic fruits and non-starchy vegetables to keep your blood sugar stable.
• Choose a high-quality protein: 25% of your plate should consist of protein from animal or plant sources. Opt for grass-fed, organic, or sustainably raised meats and poultry; wild-caught or low-mercury fish; and organic eggs. Limit your intake of legumes to one cup per day and avoid soy products.
• Stick to healthy fats: Avoid refined oils and trans fats and choose fats that are rich in omega-3s and monounsaturated fatty acids. These include avocado, olive oil, coconut oil, nuts, seeds, and fatty fish.
• Avoid dairy: Dairy products are inflammatory for many people and can cause digestive issues, acne, allergies, and hormonal imbalances. Instead of cow’s milk, cheese, yogurt, or ice cream, try dairy alternatives made from nuts or coconut.
• Limit grains: Grains are high in carbohydrates and can spike your blood sugar and insulin levels. They also contain anti-nutrients that can interfere with digestion and absorption of minerals. If you do eat grains, stick to gluten-free options like quinoa or black rice and limit your portion to half a cup per day.
• Avoid sugar: Sugar is addictive and harmful to your health. It can cause weight gain, diabetes, heart disease, cancer, and more. Avoid added sugars and artificial sweeteners in your food and drinks. If you need a sweet treat occasionally, opt for natural sweeteners like honey or maple syrup in moderation.
• Eat whole foods: Avoid processed foods that contain chemicals, preservatives, additives, colorings, and flavorings. These can damage your health and cause inflammation in your body. Instead, eat foods that are as close to their natural state as possible.

Some pegan diet recipes to try

To help you get started with the pegan diet, here are some delicious and nutritious recipes that you can try:

Recipe	Ingredients	Instructions
Salmon-Stuffed Avocados	– 2 ripe avocados – 1/4 cup chopped fresh parsley – 2 tablespoons lemon juice – Salt and pepper to taste – 1 (6-ounce) can wild salmon, drained and flaked – 2 tablespoons chopped fresh dill – 1/4 cup chopped celery – 2 tablespoons vegan mayonnaise	– Cut the avocados in half and remove the pits. Scoop out some of the flesh to make room for the filling, leaving about 1/4 inch of flesh around the skin. Mash the scooped-out flesh in a small bowl and set aside. – In a medium bowl, toss the parsley with the lemon juice and season with salt and pepper. Add the salmon, dill, celery, and mayonnaise and mix well. – Spoon the salmon mixture into the avocado halves and serve.
Tofu Poke	– 1/4 cup low-sodium soy sauce or tamari – 2 tablespoons rice vinegar – 1 tablespoon sesame oil – 1 tablespoon honey or maple syrup – 1 teaspoon grated fresh ginger – 1/4 teaspoon red pepper flakes – 1 (14-ounce) package extra-firm tofu, drained, pressed, and cut into bite-sized cubes – 4 cups cooked brown rice or cauliflower rice – 2 cups shredded purple cabbage – 1 cup diced cucumber – 1/4 cup thinly sliced scallions – 2 tablespoons toasted sesame seeds	– In a small bowl, whisk together the soy sauce, vinegar, oil, honey, ginger, and red pepper flakes. Transfer half of the sauce to a large ziplock bag and add the tofu. Seal the bag and toss to coat the tofu. Refrigerate for at least 30 minutes or up to overnight. Reserve the remaining sauce for serving. – Preheat the oven to 400°F and line a baking sheet with parchment paper. Arrange the tofu cubes in a single layer on the prepared baking sheet and bake for 25 minutes or until golden and crisp. – Divide the rice among four bowls and top with the cabbage, cucumber, scallions, sesame seeds, and tofu. Drizzle with the reserved sauce and enjoy.
Avocado & Kale Omelet	– 2 teaspoons olive oil – 2 cups chopped kale leaves – Salt and pepper to taste – 4 eggs, lightly beaten – 1/4 cup water – 1 ripe avocado, peeled and sliced	– Heat the oil in a large nonstick skillet over medium-high heat. Add the kale and cook, stirring occasionally, for about 10 minutes or until wilted and tender. Season with salt and pepper and transfer to a plate. Keep warm. – In a small bowl, whisk together the eggs and water. Season with salt and pepper. Wipe out the skillet and spray it with cooking spray. Heat over medium-high heat. Pour half of the egg mixture into the skillet and swirl to coat the bottom. Cook for about 3 minutes or until set, lifting the edges with a spatula to let the uncooked egg run underneath. Flip the omelet over and cook for another minute or until cooked through. Slide onto a plate and repeat with the remaining egg mixture to make another omelet. – Fold each omelet in half and top with half of the avocado slices. Serve with the kale on the side.
Roasted Vegetable Salad with Tahini Dressing	– 4 cups mixed vegetables, such as broccoli, cauliflower, carrots, and Brussels sprouts, cut into bite-sized pieces – 2 tablespoons olive oil – Salt and pepper to taste – 1/4 cup tahini – 2 tablespoons lemon juice – 2 tablespoons water – 1 garlic clove, minced – 2 tablespoons chopped parsley – 4 cups baby spinach or kale	– Preheat the oven to 425°F and line a baking sheet with parchment paper. Toss the vegetables with the oil and season with salt and pepper. Spread them in an even layer on the prepared baking sheet and roast for 25 minutes or until tender and browned. – In a small bowl, whisk together the tahini, lemon juice, water, garlic, and parsley. Season with salt and pepper to taste. – Divide the spinach or kale among four plates and top with the roasted vegetables. Drizzle with the tahini dressing and enjoy.
Coconut Curry Chicken Soup	– 1 tablespoon coconut oil – 1 onion, chopped – 2 garlic cloves, minced – 1 tablespoon grated fresh ginger – 2 teaspoons curry powder – 1 teaspoon turmeric – 1/4 teaspoon cayenne pepper – 4 cups chicken broth – 1 (13.5-ounce) can full-fat coconut milk – 2 tablespoons fish sauce – 2 tablespoons lime juice – Salt and pepper to taste – 2 cups shredded cooked chicken – 2 cups chopped bok choy or kale – Fresh cilantro for garnish	– Heat the oil in a large pot over medium-high heat. Add the onion, garlic, ginger, curry powder, turmeric, and cayenne pepper and cook, stirring occasionally, for about 10 minutes or until the onion is soft and fragrant. – Add the broth, coconut milk, fish sauce, lime juice, salt, and pepper, and bring to a boil. Reduce the heat and simmer for about 15 minutes or until slightly thickened. – Stir in the chicken and bok choy or kale and cook for another 10 minutes or until heated through and wilted. – Ladle the soup into bowls and garnish with cilantro if desired.
Almond Butter Chocolate Chip Cookies	– 1 cup almond butter – 1/4 cup honey or maple syrup – 1 egg – 1/2 teaspoon baking soda – 1/4 teaspoon salt – 1/4 cup dark chocolate chips	– Preheat the oven to 350°F and line a baking sheet with parchment paper. In a medium bowl, stir together the almond butter, honey or maple syrup, egg, baking soda, and salt until well combined. Fold in the chocolate chips. – Drop by rounded tablespoonfuls onto the prepared baking sheet, leaving some space between them. Flatten slightly with your fingers or a fork. Bake for 10 to 12 minutes or until golden and set. Let them cool slightly on the baking sheet before transferring to a wire rack to cool completely.

The downsides of the pegan diet

Despite its positive attributes, the pegan diet also has some downsides that are worth considering.

• Unnecessary restrictions:

  Although the pegan diet allows for more flexibility than a vegan or paleo diet alone, many of the proposed restrictions unnecessarily limit very healthy foods, such as legumes, whole grains, and dairy. Unless you have specific allergies or intolerances, it’s not necessary to avoid them. These foods provide valuable nutrients, such as fiber, B vitamins, calcium, and protein, that can benefit your health.

• Difficulty following:

  The pegan diet can be challenging to follow for many people, especially if they are used to eating a more conventional or varied diet. The pegan diet can be hard to follow in social situations, such as eating out, traveling, or attending parties. It can also be expensive and time-consuming to buy and prepare organic, local, and grass-fed foods. The pegan diet can also cause feelings of deprivation, boredom, or frustration for some people who enjoy eating a wider range of foods.

• Potential nutrient deficiencies:

  The pegan diet can also pose some risks of nutrient deficiencies if not planned carefully. Some of the nutrients that might be lacking in the pegan diet are:

  • Iron:

    Iron is essential for the production of red blood cells and the transport of oxygen throughout the body. Animal products, especially red meat, are the best sources of iron. Plant sources of iron, such as legumes, nuts, seeds, and leafy greens, are less bioavailable and require vitamin C to enhance their absorption. The pegan diet limits both animal and plant sources of iron, which can increase the risk of iron deficiency anemia, especially for women of childbearing age.

  • Calcium:

    Calcium is important for bone health, muscle contraction, nerve transmission, and blood clotting. Dairy products are the main sources of calcium in most diets. Plant sources of calcium, such as kale, broccoli, almonds, and fortified plant milk, are less abundant and may not provide enough calcium for optimal bone health. The pegan diet avoids dairy products and limits some plant sources of calcium, which can increase the risk of osteoporosis and fractures.

  • Vitamin B12:

    Vitamin B12 is vital for the synthesis of DNA, the maintenance of nerve cells, and the production of energy. Animal products are the only natural sources of vitamin B12. Plant sources of vitamin B12, such as nutritional yeast and fortified foods, are synthetic and may not be well absorbed or utilized by the body. The pegan diet restricts animal products and does not include any fortified foods, which can increase the risk of vitamin B12 deficiency, which can cause anemia, fatigue, nerve damage, and cognitive impairment.

To prevent these potential nutrient deficiencies, the pegan diet may require supplementation with iron, calcium, vitamin B12, or other nutrients, depending on your individual needs. However, supplements are not a substitute for a balanced and varied diet and may have side effects or interactions with medications. Therefore, it is advisable to consult with your doctor or a registered dietitian before starting the pegan diet or taking any supplements.

Conclusion

The pegan diet is a hybrid of paleo and vegan diets that focuses on whole foods, especially plants while allowing some animal products in moderation. It claims to offer many health benefits, such as lowering inflammation, balancing blood sugar, supporting weight loss, improving digestion, and enhancing mood. However, the pegan diet also has some downsides, such as unnecessary restrictions, difficulty following, and potential nutrient deficiencies. The pegan diet is not a strict or fad diet, but a lifestyle choice that you can customize to suit your own needs. If you are looking for a way to eat healthier and feel better, the pegan diet might be worth a try.