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Pegan Diet: Is It Paleo or Vegan Diet? What Is It Actually?

Pegan Diet: Is It Paleo or Vegan Diet? What Is It Actually?

Thousands of different diets are circulating through the internet in recent years, each promising exceptional results – but only a few of them are truly delivering on their promises. The Pegan Diet is a term that has been rising in popularity recently, and many, people have adapted to this diet. The diet mixes the healthiest elements of both the Paleo and Vegan diet; thus creating a diet that ensures the dieter achieves a perfect balance between nutrition, healthy fats and other essential compounds that the body needs to not only be healthy but also to function better. In this post, we’d like to focus on what exactly the Pegan diet is, as well as take a look at its benefits and drawbacks, to help you make a more informed decision as to whether or not this diet is suitable for you.

What Is The Pegan Diet

Before we take a look at the pros and cons, as well as the food choices that you can choose from when you follow the Pegan diet, let’s take a quick look at what exactly this diet is. As we’ve mentioned previously, the diet is a combination of both a Vegan diet plan and a Paleo diet plan[1] – many people are confused in this part as they think it is either one of the two. To better understand, let’s take a look at these two diets separately:

  • Vegan Diet – The Vegetarian Resource Group [2]
    explains that a vegan diet is similar to a vegetarian diet, but in addition to excluding fish, poultry, and meat from their diet, vegans also exclude all kind of animal-related products from their diets and their lifestyle. This includes eggs and honey, as well as cosmetics, wool, leather and other products that contain animal by-products.
  • Paleo Diet – A Paleo diet, according to Nerd Fitness [3]
    , is a diet that follows the tradition of “living like a caveman” about a person’s diet. This means a person who follows a Paleo diet would eat anything a caveman would be able to hunt for or gather, such as fruits and vegetables, fish, meat, seeds, and nuts. Anything that a caveman would not be able to gather or hunt for, such [4] as cereal, candy, and pasta, should be eliminated.

CNN Health [5] explains that the Pegan diet fundamentally requires the individual to adjust their diet in such a way that meats only account for 25% of their dietary intake and plants for the rest of the 75%. Unlike a vegan diet that would only require a vegetarian diet for weight loss, as an example, the Pegan diet would also require the person to consume some meat as well, even when used for weight loss.

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The Benefits Of The Pegan Diet

Let’s take a look at some of the most beneficial advantages that you can obtain when you follow the Pegan diet.

  • The Pegan diet does not allow any dairy products to be consumed. While this might be difficult for some people to adapt to, it might have numerous benefits for you. Nutrition Studies [6]
    explains that higher dairy intake has been linked to a higher risk of prostate cancer, ovarian cancer, and type 1 diabetes.
  • Pegan dieting [7]
    combines the healthiest elements of the Vegan and Paleo diet without bringing along any of the adverse impacts that any of the two diets have been associated with; thus you are giving your body healthy foods that will help it function better.
  • This diet is also perfect for people who have a little extra fat that seems to be stubborn as the combination of foods often helps to reduce stubborn fat around the stomach and buttock areas.

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    The Drawbacks Of The Pegan Diet

    Similar to how this type of diet has numerous benefits for the dieter, we should also focus on the drawbacks that this diet has.

    • The Pegan diet completely prohibits the consumption of dairy products, which might be very difficult for some people to adapt to.
    • This diet requires the consumption of organic meats only. These meats are much more expensive than non-organic meats, which means a person would need to have a larger budget to work on if they are switching from another diet to the Pegan diet.
    • Switching from a Vegan diet to a Pegan diet can be quite difficult as 25% of all food intake should be meat in this diet, but with a Vegan lifestyle, the person would be used to completely avoiding any animal-based products, including eggs and meat.

    What’s Allowed And What’s Not?

    While we have discussed the most important aspects of the Pegan diet, we should also look at the foods that are allowed and, of course, the ones that are not allowed. We’ll also share some delicious meal ideas with you to help you get started.

    Allowed Foods:

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    • Certain fats that are considered to be of high quality. These fats are high in Omega-3 fatty acids. It includes olive oil, avocado oil, and coconut oil.
    • Lentils, but legumes, peanuts, pinto and other types of beans are not allowed.
    • Healthy grains like quinoa.
    • Grass-fed meat that comes from animals that are antibiotic-free (organic meat). Eggs, beef and other types of meat should not account for more than 25% of a person’s daily food intake.
    • Vegetables and fruit are vital for this diet and must account for 75% of all food that the person consumes daily.

    Disallowed Foods:

    • Sugar should be avoided as much as possible. It is okay to consume something that contains sugar once in a while, but this should be seen as an occasional treat.
    • Dairy should be completely avoided if you intend to follow through on this diet plan as dairy might be difficult to digest.
    • Soy is also a food that should be avoided when following the Pegan diet plan.

    Meal Idea

    To help you get started, here are a few meal ideas that you can prepare while following the Pegan diet plan:

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    Final Words

    While both the Vegan and Paleo diet is often considered to be two excellent choices when it comes to maintaining a healthy lifestyle, many people are now turning towards a Pegan diet, which combines the best elements of these two diets in one. The diet is healthy and has numerous benefits for the dieter, and can even help to reduce your risk of obtaining certain diseases and health conditions.

    Featured photo credit: https://www.yahoo.com via google.com

    Reference

    More by this author

    Ella James

    Health and Fitness Writer

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    Last Updated on August 20, 2019

    How to Control Your Thoughts and Be the Master of Your Mind

    How to Control Your Thoughts and Be the Master of Your Mind

    Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

    Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

    I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

    You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

    Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

    When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

    I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

    Who Is Thinking My Thoughts?

    Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

    Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

    1. The Inner Critic

    This is your constant abuser who is often a conglomeration of:

    • Other people’s words; many times your parents.
    • Thoughts you have created based on your own or other peoples expectations.
    • Comparing yourself to other people, including those in the media.
    • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

    The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

    Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

    2. The Worrier

    This person lives in the future; in the world of “what ifs.”

    The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

    3. The Reactor or Trouble-Maker

    This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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    This person can be set off by words or feelings, and can even be set off by sounds and smells.

    The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

    4. The Sleep Depriver

    This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

    The Sleep Depriver’s motivation can be:

    • As a reaction to silence, which he fights against
    • Taking care of the business you neglected during the day
    • Self-doubt, low self-esteem, insecurity and generalized anxiety
    • As listed above for the inner critic and worrier

    How can you control these squatters?

    How to Master Your Mind

    You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

    Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

    There are two ways to control your thoughts:

    • Technique A – Interrupt and replace them
    • Technique B – Eliminate them altogether

    This second option is what is known as peace of mind!

    The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

    Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

    For the Inner Critic

    When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

    You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

    For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

    You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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    “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

    If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

    • They rile up the Worrier.
    • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
    • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
    • They are a bully and is verbally and emotionally abusive.
    • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

    Eliminate your worst critic and you will also diminish the presence of the other three squatters.

    Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

    For the Worrier

    Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

    Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

    You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

    • Increased heart rate, blood pressure, or surge of adrenaline
    • Shallow breathing or breathlessness
    • Muscles tense

    Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

    If you believe in a higher power, this is the time to engage with it. Here is an example:

    Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

    “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

    Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

    If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

    Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

    Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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    For example:

    If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

    “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

    Change those fearful thoughts when they happen:

    “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

    Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

    For the Trouble-Maker, Reactor or Over-Reactor

    Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

    The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

    • Increased heart rate and blood pressure; surge of adrenaline
    • Shallow breathing or breathlessness
    • Muscles tension

    I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

    Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

    Breathe in through your nose:

    • Feel the air entering your nostrils.
    • Feel your lungs filling and expanding.
    • Focus on your belly rising.

    Breathe out through your nose:

    • Feel your lungs emptying.
    • Focus on your belly falling.
    • Feel the air exiting your nostrils.

    Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

    Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

    One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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    Master your mind and stop the Reactor from bringing stress to you and your relationships!

    For the Sleep Depriver

    (They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

    I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

    Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

    1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
    2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

    When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

    From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

    For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

    If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

    You can also use this technique any time you want to:

    • Fall back to sleep if you wake up too soon.
    • Shut down your thinking.
    • Calm your feelings.
    • Simply focus on the present moment. 

    The Bottom Line

    Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

    You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

    Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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    Featured photo credit: Priscilla Du Preez via unsplash.com

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