The Pegan diet still has restrictions on whole grains, dairy products, and legumes but includes select foods like red meat, fish, and eggs. The majority of these limitations are pointless, expensive, and time-consuming. However, we will discuss the Pegan diet in detail and outline how to lose weight while following the Pegan diet in this post.
What is a Pagan Diet?
People who follow the Pegan diet make an effort to consume only foods that were available approximately 2.6 million years ago. These people typically avoid dairy, grains, sugar, legumes, oils, salt, alcohol, and caffeine while eating fruits, vegetables, nuts, fish, and meat.
Other proponents of this diet suggest adopting a vegetarian diet, which entails consuming only plant-based foods and eliminating all animal and dairy products, such as meat, fish, eggs, cheese, yogurt, and honey.
The Pegan diet is influenced by vegetarian diets as well, although it places more of an emphasis on natural and whole foods. Eating more vegetables and herbs while consuming fewer processed foods is the goal of a vegan diet.
example of a shopping list
Vegetarian foods like fruits and vegetables provide the majority of the calories in a vegan diet. This diet forbids the intake of processed foods and added sweets, as well as more grains and legumes.
The shopping list that follows offers ideas for beginning a Pegan meal plan. Please take note that this is merely a suggested shopping list; you may discover alternative foods that are more suitable for you.
What foods are permitted on a vegan diet?
About 75% of your diet should consist of fruits and vegetables if you’re following the Pegan diet to lose weight. You are allowed to consume meat in this diet, but not as a main meal; rather, it must be served as a side dish next to a dish of vegetables.
- veggies with dark leaves, such as kale, spinach, beets, and green cabbage;
- other vegetables: carrots, bell peppers, mushrooms, broccoli, cauliflower, and Brussels sprouts;
- Blueberries, raspberries, blackberries, watermelon, grapefruit, and apples are low-glycemic fruits.
- Lamb, lean beef, deer, and ostrich are examples of meat from grass-fed animals.
- organic chicken, turkey, and fish such as salmon, sardines, and herring;
- Avocado, walnuts, almonds, chia seeds, flax seeds, and olive oil are examples of good fats.
- Soymilk and soy yogurt are dairy-free soy products.
- Other products: eggs and lentils;
What foods are prohibited from the Pagan diet?
- Milk, yogurt, butter, and cheese should not be consumed, especially if they were prepared with cow’s milk. There is a small amount of sheep or goat milk permitted.
- Grains: Although gluten is absolutely restricted, a modest amount of whole grains devoid of gluten is OK.
- Lentils are acceptable, while starchy legumes, such as peanuts, are not.
- Use sugar carefully and steer clear of goods with added sugar.
- Rapeseed, sunflower, corn, and soybean oils are a few examples of refined oils.
- Avoid processed foods that include a lot of artificial additives.
Also consider how much food restriction is feasible and whether or not we can restrict ourselves to a particular diet indefinitely. What occurs to our body when we eat these meals once more?
What advantages does the pagan diet have?
1. A lot of fruit and vegetable consumption
The majority of individuals think that a diet rich in fruits and vegetables is necessary for good health. Studies indicate that the majority of individuals still do not consume enough fruits and vegetables.
By giving you the necessary amounts of fiber and micronutrients, this wholesome diet will assist you in making up for any shortfalls in five days.
But keep in mind that a fatty liver might result from eating too much fruit.
2: glycemic index low
The glycemic index is a metric that assesses how quickly various foods raise blood sugar levels. The Pegan Diet advises users to find out which meals can help control blood sugar.
This may be advantageous, particularly for those who have diabetes, pre-diabetes, or other conditions linked to insulin resistance.
3. Maintaining the environment
The effects of soil degradation, air pollution, and excessive water consumption would be catastrophic if everyone consumed meat.
By consuming and purchasing less cultured meat, losing weight on a vegan diet often aids in environmental preservation.
What drawbacks are there to a pagan diet?
1. Nutritional research that is contradictory
The Pegan diet’s proponents cite numerous studies that show how the dairy and grain food groups contribute to heart disease, obesity, cancer, and diabetes.(1 , 2)
But other dietitians are in disagreement. Dairy and grains, in particular, have been shown to be healthy. You are denying your body these foods’ health benefits by avoiding them.
2. It is challenging to follow.
Even if a vegan diet has more restrictions than a vegetarian diet, there are still many important restrictions on what you can and cannot eat.
You might not be able to consume many of the items offered at social or family gatherings if you give up dairy, grains, and legumes. These events may be important to avoid monotony and burnout.
3: the potential for food item shortages
There is always a chance of omitting important nutrients when you eliminate large dietary groupings. You can experience an iron, calcium, or vitamin B12 deficiency depending on how closely you adhere to this diet.
Is the Pegan Diet a healthy option for you?
With a lot of plant foods, the pagan diet is comparable to the vegetarian diet. Additionally, this diet is a way of life based on some environmental and health ideals. Of course, the addition of meat and the exclusion of the majority of grains and legumes are the main differences between the two.
However, it’s not as simple as you may assume to stick to either of these two diets. The vegan diet and the “clean food” diet both share several characteristics. The body’s detoxification is the goal of this diet.
Furthermore, the popular Whole30 diet is a 30-day plan that shares many similarities with the Pegan diet, including the exclusion of dairy, grains, and legumes. The Pegan Diet is less limiting than the Whole30, though.
The vegan diet lacks balance as compared to the FDA’s recommendations for a balanced diet because it restricts grains, legumes, and dairy products.
A balanced diet should include a range of nutrient-dense foods, such as whole fruits and vegetables, legumes, whole grains, lean protein sources, low-fat dairy, and healthy fats, according to the Food and Drug Administration’s Dietary Guidelines.
How much does the Pegan diet cost?
A vegan diet doesn’t require you to purchase any pricey items, but sticking to it can increase your expenses if you purchase premium meats and organic veggies from farmers markets. Consuming kale or local, organic ostrich meat, for instance, may not be feasible for everyone’s budget.
Health advantages of the Pegan diet for weight loss
According to research, eating a plant-based diet can aid in the treatment and prevention of a variety of chronic conditions, as well as weight loss. The consequences of this diet on long-term health, however, still require further study.
There is no proof that limiting particular food groups can produce healthier results than a balanced diet. Dairy occasionally receives a bad rap due to its saturated fat level, but a sizable study from 2016 indicated that dairy fat is not linked to an increased risk of cardiovascular disease.
The possible health hazards of a vegan diet for you
Nutrient deficits can result from restricting dairy and whole grains, as is well known. Cow’s milk is a good source of calcium, protein, potassium, and vitamin D, all of which are essential for good health.
Whole grains are also an excellent source of fiber, necessary vitamins, and minerals. Eating whole grains lowers the risk of heart disease, cancer, and related deaths, according to a significant study published in 2016.
Thiamin, folate, magnesium, calcium, iron, and iodine deficiencies might result from a lack of them. Due to their fiber, protein, and plant components, beans are considered a nutritious diet with a number of advantages.
In fact, for many vegan diets, beans serve as the primary source of plant protein. A 75% plant-based diet that excludes legumes runs the risk of depriving its adherents of necessary amounts of protein, fiber, and other nutrients.
By excluding wholesome items like whole grains, dairy products, and legumes from your diet, you can deprive yourself of certain crucial nutrients if you follow the Pegan diet. Consider a balanced diet if you’re seeking a diet that lowers inflammation and enhances health.(3 , 4 , 5)
Keep in mind that it is difficult to adhere to restrictive diets like the Pagan Diet. Consult your doctor before beginning the Pegan diet if you want to lose weight with it.