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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

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    Ella James

    Health and Fitness Writer

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    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

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