Contents:
- Medical Video: Dr. Oz Explains the Paleo Diet
- What is a pegan diet?
- Rules for eating a pegan diet
- 1. You can enjoy all kinds of fruits and vegetables
- 2. Eat lean animal protein
- 3. Choose foods that contain healthy fats
- 4. Avoid foods high in the glycemic index and dairy products
- Can the pegan diet be an effective way to lose weight?
- To note before trying the pegan diet
Medical Video: Dr. Oz Explains the Paleo Diet
Having excess weight not only reduces your confidence, but also is not good for your health. Well, the natural way to lose weight is with regular diet and exercise. You might be interested in the pegan diet that is currently on the rise. Is the pegan diet including effective ways to lose weight? Find out the answer below.
What is a pegan diet?
The pegan diet is a combination of two types of popular diets, namely paleo (gluten free diet) and vegan (animal-free product diet). This diet was introduced by Dr. Mark Hyman, a center director at the Cleveland Clinic and a well-known writer. Just like most other diets, the pegan diet also has rules.
Rules for eating a pegan diet
Mascha Davis, RD, a nutritionist and spokesperson for the Academy of Nutrition and Dietetics, explained that the pegan diet regulates the grouping of food per day, namely:
- Five cups or more vegetables
- Four servings of carbohydrate-rich foods
- Three servings of protein-rich foods
- Two servings of food with healthy fats
- One serving of milk substitutes
The rules for grouping food should be planned in three meals, and the rest for two snacks. Meat and fish can be part of the food menu, but in very small amounts. However, there are a number of things that you must pay attention to in this diet.
1. You can enjoy all kinds of fruits and vegetables
If you follow a pegan diet, almost all types of vegetables and fruit you can enjoy. However, the rules are fixed on vegetables and fruits with a glycemic index number below 69 such as spinach, broccoli, apples, oranges, or peaches. To find out what is the glycemic index in food, see the explanation in the article in this link.
2. Eat lean animal protein
The perfect protein is found in animal flesh such as chicken, beef, fish, and eggs. However, you should not just eat meat, choose meat that has been set aside (lean meat and skin). In addition, choose cows that are fed with grass, fish, or other meat that is free of antibiotics.
3. Choose foods that contain healthy fats
Healthy fats are important for the health of your heart and brain. So, when undergoing a food diet with this content can be an option. You can enjoy avocado, olive oil, and various types of beans or quinoa. The most important thing is not containing gluten.
4. Avoid foods high in the glycemic index and dairy products
Although almost all types of vegetables, fruits, and tubers you may enjoy, if the high glycemic index is better you avoid. For example potatoes, sweet potatoes, pumpkins, or beets. For carbohydrate sources, it's better to choose brown rice.
In addition, you also need to limit the consumption of various foods such as yogurt, granola, or edamame. These foods can cause a lot of gas and flatulence.
Can the pegan diet be an effective way to lose weight?
Rules for eating a pegan diet can help you fill up longer, reducing hunger. The portion of food will be reduced further will make the body burn more fat for activities.
Any diet, including the pegan diet, can be an effective way to lose weight as long as it's done properly. The reason is, almost all diets apply the rules of eating more than a few calories. The success of the diet actually depends on each person, especially in maintaining a diet and compensating for it with appropriate physical activity.
So, an effective way to lose weight is the key to regulating healthy eating patterns accompanied by regular exercise. As long as you are disciplined in obeying the rules of the pegan diet, you can just lose weight.
To note before trying the pegan diet
Before you go on a diet, you must understand well the body condition and diet rules. Reducing or changing eating habits suddenly can cause appetite to increase. This is certainly contrary to the diet and actually makes weight gain. So, to reduce or change eating habits according to dietary rules, do it slowly.
In addition, not consuming dairy products can cause muscle building proteins. calcium, and vitamins in the body decrease. This can cause your body to lack various important nutrients. So, consult your doctor first before applying the pegan diet.
