Nowadays the selection of diets is really large - you can eat keto, vegetarian, rich in fat or Mediterranean. With such a large range, it is not so easy to search and find out which is best suited for you. The Pegan diet combines the best of the vegan and paleo diet, even if the two couldn't be more different. What is the Pegan diet anyway? What should you pay attention to and what you can eat? All of this and much more can be found in the following lines.
Pegan diet - what is it?
The Pegan diet was carried out by the scientist Dr. Mark Hyman from Cleveland Clinic as a concept develops and combines the advantages of two very popular diets in one. The Paleo Diet, also called the Stone Age diet, is based on the diet of our Stone Age ancestors. It is assumed that the food was always unpraometered and consumed natural. There is no grain, beans, legumes, dairy products and sugar. Seeds, nuts, fruit, vegetables, eggs, meat, fish and pure, vegetable fats are allowed. In the case of vegan nutrition, however, people do without all animal products - fish, meat, dairy products, eggs and honey. Although this diet is considered sustainable, healthy and natural, there are very often deficiency symptoms regarding very important vitamins - such as vitamin B12.
The basic principles of a Pegan diet
- Always choose food with a low glycemic index -The glycemic index indicates how strong and how quickly the blood sugar level increases after eating. Fats and protein-containing foods such as nuts, fruit and vegetables have a lower influence on it. You prefer to avoid carbohydrates and sugar.
- According to the scientist Dr. Hyman should be the Pegan diet too75% only from vegetablesconsist. All types of vegetables with a glycemic index between 50 and 56 are particularly suitable for this, as they are very rich in fiber and stimulate the metabolism. These include: cauliflower, Brussels sprouts, broccoli, aubergine, zucchini, mushrooms, tomatoes and leeks.
- Many types of fruit,such as bananas and grapes. are full of fructose and must be avoided. But you can enjoy all berries, citrus fruits, apples, cherries, kiwi and apricots without any remorse.
- Meat is allowed in dimensions -While the meat is contained in almost every meal at the Paleo diet, this should be seen as a side dish for the Pegan diet and no more than 25% of the entire food. It is very important to consume only high -quality meat from animals from a sustainable and biological attitude.
- Even if theLegumes such as peas and beansMany healthy nutrients contain, they are often the reason for different digestive problems and an increased blood sugar level. For this reason, you can only enjoy them in moderation.
- Industrially processed oils and fats must also be largely avoided. However, coconut and olive oil are an exception. TheFill fat needs through avocados or nutson.
What is deleted from the menu?
- According to Dr. Hyman shouldThe dairy productsPromote fat ability, osteoporosis and cardiovascular diseases and therefore they are completely deleted from the menu. Milk alternatives such as almond, coconut or oat milk are allowed.
- Sophisticated sugarOr different sugar substitutes are prohibited as with any other healthy diet. In exceptional cases, you can sweeten your coffee or dishes with maple syrup, agave syrup or coconut blossom sugar.
- It is known to everyone that pasta, bread, bread etc. let blood sugar levels rise.Gluten -containing foodsAlso trigger for various autoimmune diseases and must also not be consumed. This also includes all soy or whole grains.
- All additives such asDyes, preservatives, flavors, etc.do not correspond to a natural diet and must also be deleted from the menu.
What are the disadvantages of the Pegan diet?
Even if a diet full of organic fruit, vegetables and meat sounds great in theory, it is rather unsuitable for many people. On the one hand, it requires a lot of commitment - most meals require planning, time and preparation and not everyone has the opportunity. On the other hand, all organic foods are unfortunately not particularly cheap. In addition, many of the food that are completely painted, such as wholemeal or dairy products, have many health benefits and are relatively cheap. Legumes are, for example, oneExcellent source for protein and fiberAnd dairy products- for calcium and vitamin D. The Pegan diet is therefore the perfect choice for people with lactose or gluten intolerance.
Example of a 5 -day nutrition plan
So that you can better imagine what exactly the Pegan diet is, we have put together a simple nutrition plan for you.
Tag 1:
- Breakfast:Vegetable novelet with leaf salad and olive oil.
- Lunch:Kale or spinach salad with chickpeas, strawberries and avocado.
- Dinner: Salmon fillet with oven vegetables.
Tag 2:
- Breakfast:Sweet potato toast with avocado, pumpkin seeds and lemon vinaigrette.
- Lunch:Cherry tomatoes and avocado salad with some cooked ham.
- Dinner:Chicken breast fillet with cucumber orange salad.
Tag 3:
- Breakfast:Green smoothie with apple, kale, almondmus and hemp seeds.
- Lunch:Vegetables Stir-Fry with peppers, tomatoes, onions, kidney beans and cashew.
- Dinner:Avocado salad with sesame chicken.
Tag 4:
- Breakfast:Chia pudding with coconut flakes, walnuts, blueberries and almond milk.
- Lunch:Grilled crass mackerel and tomatoes salad.
- Dinner:Leaf salad with tomatoes, radishes, beef stripes and guacamole.
Tag 5:
- Breakfast:Fried eggs and tomatoes.
- Lunch:Orange-grapefruit leaf salad with shrimp.
- Dinner:Marinated lamb fillet with pesto and grilled zucchini.
Important
Any methods, information and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self -diagnosis and treatment and do not serve as a substitute for competent, medical advice.
The diet method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding or medical problems, speak to your doctor before starting.
