There are trends in nutrition too. If a couple of years ago it was fashionable to sit on a gluten-free diet and a keto diet, then since last year everyone has become obsessed with peganism. What it is? And is it worth trying?
How to create the ideal diet at first glance? Combine in it all the best properties and qualities of other diets. It was on this principle that the nutrition system was created, combining the foundations of veganism and the famous paleo diet. Peganism was developed by American physician Mike Hyman.
The essence of peganism
Peganism is a symbiosis of veganism and paleo diet. Veganism includes only plant foods in the diet and excludes any animal products, while the paleo diet, on the contrary, makes us return to the world of the caveman and forget about processed foods.
In the Pegan diet, the main emphasis is on vegetables and fruits, they should make up about 75% of the total diet. The rest of the meal consists of cape and fish, in other words, the meat in peganism acts as a side dish to vegetables, and not the main course. It is allowed to eat no more than 100 g of legumes per day.
It is necessary to approach the choice of products with particular care, as the diet allows the use of meat from animals grown on natural nutrition without any food additives. When choosing fish, it is important to give preference to salmon or sardines, as they have minimum mercury content.
Peganism excludes some dairy products: it is drastically to refuse cow’s milk, but products based on goat and sheep’s milk are allowed to be included in your diet, but not on an ongoing basis.
Despite the fact that fruits make up a large part of your diet, it is worth limiting their consumption, but to the category that contains the most sugars. These include figs, bananas, grapes, passion fruit, cherries, lychees, and persimmons.
In addition, the Pegan diet excludes any food additives, sweeteners, colors, preservatives, refined foods, grains, and sugary foods.
The benefits and harms of peganism
Of course, the benefits of this diet are an abundance of vegetables, fruits, and berries. Plant foods contain the number of vitamins, phytonutrients, minerals, antioxidants, and fiber necessary for our body.
By avoiding unhealthy foods (such as junk food and prepared foods high in salt, oil, and fat) in your diet, you don’t get unnecessary calories, and you don’t have excess fat, sugar, and salt. This allows you to support not only the immune system, and the state of the gastrointestinal tract, and normalize stools, but also reduce weight.
The use of fish, especially fatty varieties, provides us with Omega-3. A deficiency of this fat can lead to insomnia, frequent mood swings for no reason, and even a depressive state.
Remember that a sudden change in diet and restriction in food without special reasons or doctor’s recommendations can greatly harm the body and lead to not the best consequences. The pegan diet helps you lose weight, but you can’t severely limit your diet to healthy foods. Before starting a pegan diet, be sure to consult a dietitian.
It is important to remember that despite the various trends, you should always have a varied diet. Poor nutrition and severe restrictions can seriously harm the body. Nutritionists and health food experts advise eating at least 3 meals a day. At the same time, each meal should combine useful nutrients and vitamins – proteins, fats, and complex carbohydrates. It is also important to drink enough water per day to keep your body hydrated. At the same time, advice that it is imperative to drink at least 2 liters of water a day is no longer relevant. Scientists have proven that each person has an individual rate of fluid intake, so it is important to listen to your body and not limit it.
Also important in the process of maintaining a healthy weight is the ratio of calories consumed and expended per day. No matter what kind of food you eat – if you eat more calories than you burn per day – you will gain weight. If it is the other way around, you will lose weight. That is why it is important not only to eat right but also to introduce mandatory physical activity into your daily routine. It can be as simple as walking or exercising in the gym, swimming pool, or dancing. It is important to choose the type of physical activity that suits you best. It is surprising that some people can lose weight while betting on different platforms such as 22Bet – their organisms have such a big level of stress, so it helps them to burn more calories.