Have you ever heard of the Pegan diet? If you’re looking for a healthy way to eat that combines the best of two worlds, Paleo and vegan, you might want to give it a try.

With its emphasis on whole, unprocessed foods, this eating plan can help you lose weight, lower inflammation, balance your blood sugar, and improve your overall health.

Rule #1: Focus on Real Food

One of the primary goals of the Pegan diet is to eliminate processed foods and focus on whole, real foods.

This means that you should be eating plenty of fresh fruits and vegetables, as well as nuts, seeds, and lean protein sources such as grass-fed beef, free-range poultry, and wild fish.

When choosing your foods, make sure to look for organic options whenever possible. By choosing organic, you’ll be avoiding the harmful pesticides and chemicals that can be found in conventionally-grown produce.

Plus, organic foods tend to be higher in nutrients, which is always a good thing!.

Another important factor to consider when selecting your foods is their glycemic index. This is a measure of how quickly a food raises your blood sugar.

On the Pegan diet, you’ll want to choose foods that have a low glycemic index (GI) so that you can keep your blood sugar levels stable throughout the day. Good options include non-starchy vegetables, whole grains, and berries.

Rule #2: Cut Out Gluten and Dairy

While the Pegan diet does allow for the inclusion of some whole grains, such as quinoa and brown rice, it eliminates two common allergens: gluten and dairy.

Gluten is a protein found in wheat, barley, and rye, and it can cause digestive issues and inflammation in some people. Dairy, which includes milk, cheese, and yogurt, is another common allergen and can cause bloating, gas, and other digestive problems.

By eliminating these foods from your diet, you may experience improved digestion, clearer skin, and better overall health.

If you’re not sure whether you have a gluten or dairy intolerance, try eliminating them from your diet for a few weeks and see how you feel.

Rule #3: Choose Healthy Fats

In the past, fat was demonized and thought to be the root cause of obesity and heart disease. However, in recent years, we’ve learned that not all fats are created equal. In fact, some fats are actually good for us and can promote better health.

On the Pegan diet, you’ll want to focus on healthy fats such as olive oil, coconut oil, avocados, nuts, and seeds. These fats can help you feel fuller for longer, improve your cholesterol levels, and reduce inflammation in your body.

At the same time, you’ll want to avoid unhealthy fats such as margarine, vegetable oil, and processed foods that contain trans fats. These fats can increase your risk of heart disease, inflammation, and other health issues.

Rule #4: Be Mindful of Portions

While the Pegan diet doesn’t require calorie counting or strict portion control, it’s still important to be mindful of how much you’re eating. Even healthy foods can lead to weight gain if you’re eating too much of them.

An easy way to keep your portions in check is to use your hand as a guide. For example, one serving of protein should be about the size of your palm, while one serving of vegetables should be about the size of your fist.

By paying attention to your body’s hunger and fullness cues, you can also avoid overeating and stay on track with your weight loss goals.

Final Thoughts

If you’re looking for a healthy, balanced way of eating, the Pegan diet may be just what you need.

By focusing on whole, real foods, cutting out gluten and dairy, choosing healthy fats, and being mindful of portions, you can improve your health and feel your best.

Remember, everyone’s body is different, so be sure to listen to your own body and adjust the diet to meet your individual needs.