Having excess body weight not only reduces your confidence but is also not good for your health. Well, the natural way to lose weight is with a regular diet and exercise. You might be interested in the pegan diet that is currently on the rise. Is a diet pegan including an effective way to lose weight? Find out the following answers.
What is a pegan diet?
A pegan diet is a combination of two popular diets, namely paleo (gluten-free diet) and vegan (animal-free diet). This diet was introduced by Dr. Mark Hyman, a center director at the Cleveland Clinic and a famous writer. Just like most other diets, diet pegan 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 diet regulates food grouping per day, namely:
- Five cups or more vegetables
- Four servings of carbohydrate-rich foods
- Three servings of protein-rich foods
- Two servings of foods with healthy fats
- One serving of milk substitutes
You should plan food grouping 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 some things that you must pay attention to in this diet.
1. You can enjoy all kinds of fruits and vegetablesIf you follow a pegan diet, almost all types of vegetables and fruits you can enjoy. However, the rule remains with 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 on this website.
2. Consumption of lean animal protein
The perfect protein is found in animal meat such as chicken, beef, fish, and eggs. However, you cannot just eat meat, choose meat whose fat has been set aside (lean meat and skin). In addition, choose cows that are fed grass, fish, or other antibiotic-free meat.
3. Choose foods that contain healthy fats
Healthy fats are important for the health of your heart and brain. So, when undergoing a diet with this ingredient can be an option. You can enjoy avocados, olive oil, and various types of nuts or quinoa. The most important thing does not contain gluten.
4. Avoid foods high in the glycemic index and dairy products
Although almost all types of vegetables, fruits, and tubers you can enjoy, if the high glycemic index is better you avoid it. For example potatoes, sweet potatoes, pumpkins, or beets. For carbohydrate sources, it is 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 diet be effective so you can lose weight?
Rules for eating a pegan diet can help you fill up longer so that it reduces hunger. The portion of the meal will become more reduced will make the body burn more fat for activity.
Any diet, including a 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 calories. The success of the diet actually depends on each person, especially in maintaining a diet and balancing it with appropriate physical activity.
So, an effective way to lose weight is the key to regulating healthy eating accompanied by regular exercise. As long as you are disciplined in following the pegan diet rules, you can lose weight.
It should be noted before trying the pegan diet
Before going 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 these various essential nutrients. So, consult your doctor first before applying the pegan diet.