Pegan: The Paleo and Vegan Diet Combination

When it comes to nutrition, news comes all the time. You have probably heard, for example, of the gluten free diet, protein diet, among others that promise faster results than the? Traditional formula? (ally balanced diet and physical activity).

In this context, a while ago, a new diet stood out. The so-called Paleo (paleolithic) diet, or "cave diet", which summarizes the consumption of food that our ancestors ate: meat, fish, eggs, vegetables and fruits.

Another well-known diet is Vegan, which today has many supporters for various reasons. It consists of the consumption of vegetables, fruits, cereals, nuts and prohibits any food from the animal.

What do these two diets have in common? The fact that they encourage a more natural diet, with "real" foods, excluding processed ingredients, refined carbohydrates, additives. And this is how the union between them originated the Pegan diet? still little known in Brazil, but already with a significant amount of supporters in the United States, for example.

Never heard of Pegan diet ?! Are you interested in what is the result of joining the Vegan diet with Paleo? You can check all the information below.

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9 Principles of the Pegan Diet

Talitta Maciel, Nutritionist of the Food Reeducation Space, points out that Pegan is the junction of the Paleolithic and Vegan diets, which takes into account a more natural and primitive diet, excluding processed and processed foods, consuming natural products such as fruits, vegetables. and vegetables?

The professional talks about the principles that emerged with the combination of the two diets, highlighting what is allowed and what is prohibited in the Pegan diet:

1. According to the principles of the Vegan diet, you cannot eat anything of animal origin: meat, fish, dairy, eggs, honey, or any other ingredient of animal origin.
2. In accordance with the principles of the Paleolithic diet, the consumption of processed foods and simple carbohydrates is avoided. The focus is on fruits and roots.
3. In Pegan, this removes the seafood (allowed in the Paleo diet).
4. At Pegan, there are three food groups: vegetables, fruits and vegetables.
5. Fruits are critical in the Pegan diet as they provide nutrients, B vitamins, vitamin A and C, fiber and minerals such as phosphorus, potassium, magnesium. "Orange, apple, strawberry, mango, watermelon, cantaloupe, raspberries, pomegranate are great options for those on the Pegan diet," says Talitta.
6. Vegetables are essential as they are rich in vitamins and minerals, B vitamins, minerals such as calcium, magnesium, phosphorus, potassium, fiber. ? Vegetables also provide the protein, as in this diet there is no consumption of animal protein sources. That's why chickpeas, broccoli, kale, cauliflower, green beans, peas, spinach, turnips are excellent choices for the Pegan diet, says the nutritionist.
7. Seeds and dried fruits are also allowed. They are rich in magnesium, tryptophan and vitamins.
8. Pork, fish, poultry and game meat? What Are Basic Paleo Diet Foods? are excluded in the Pegan diet.
9. Bread, pasta, processed goods, potatoes? Are They Commonly Used In Vegan Diets? are excluded from Pegan.

Is it possible to adopt the Pegan diet safely?

Talitta points out that this is a diet that imposes many restrictions. "It should only be followed after consultation with a nutritionist, who will evaluate the conditions for following the Pegan diet," he says.

The dietitian adds that eating this diet without guidance can be very dangerous. "Nutrients such as protein, vitamins and minerals may be lacking, and the person goes into malnutrition," he explains.

Cátia Medeiros, a nutritionist at the Current Nutrition clinic, points out that this is an extremely dangerous diet, especially if it is performed without constant supervision. • Adopting it without specific follow-up by a professional dietitian can lead to serious nutritional deficiencies. Because it is made up of fruits, vegetables and also grains, can it seem quite healthy? But do these foods, while healthy, leave the fat intake that our bodies need extremely limited?

Who is the Pegan Diet for?

Talitta explains that the Pegan diet is suitable for people who are looking for a more natural diet and want to stop eating animal products."But it is worth remembering that it is not an easy diet to follow due to all the restrictions imposed", comments. "Anyone wishing to follow this lifestyle must be willing to face major changes," he says.

Also read: 5 Things Every Woman Should Know Before Starting a Diet

Finally, emphasizes nutritionist Talitta, it is essential that the Pegan diet is made only and always with the guidance of a nutritionist, so that there is no lack of nutrients necessary to maintain health.

Dr. Oz's Pegan 365 Diet: Paleo + Vegan = An 800-Calorie Starvation Diet?! (April 2024)