What is peganism?

Peganism, or peganism, is a nutritional system proposed by American nutritionist Mark Hyman in 2014. He sees peganism not as a diet but as a mindful approach to eating where food can become medicine.

As a basis, Hyman took the Paleo diet, based, according to nutritionists, on the diet of primitive man, and supplemented it with features of the vegan diet.

Proponents of the primitive diet eat meat, including poultry, fish, eggs, fruits, vegetables, nuts, roots, seeds. Vegans are strict vegetarians who completely abstain from animal products. Hyman did a tough job. He combined two power systems, combining the incompatible and getting, in our opinion, not the worst result.

What can you eat on the new paleo diet?

Pegan’s diet is based on only healthy foods. Vegetables and fruits grown using the principles of organic farming — without pesticides and chemicals. The meat is farmed, from free-range animals, and the fish is the one that is caught in nature, and not in artificial reservoirs.

The share of vegetables and fruits should be 50-75% of everything eaten per day, and meat or fish should account for about 25% of calories consumed. Fats are recommended to be consumed in the form of vegetable oils, olive, coconut, almond and others are suitable. Avocados, nuts, seeds, and grains are also acceptable. Don’t forget to drink water. Drink at least 1.5 liters of pure water daily.

How to lose weight, adhering to the principles of peganism?

In general, the mix of paleo and vegan for weight loss can be considered quite healthy. The body receives protein from meat, fish and nuts, fats from vegetable oils, carbohydrates from cereals. In addition, vegetables, which need to be consumed quite a lot, contain a sufficient amount of fiber, which is essential for normal digestion.

Hyman notes that a person can eat more than 800 species of plants, which means that the diet of pegans cannot be called monotonous.

“It’s simple,” says the author of the diet himself in an interview with CBS News, “eat little sugar and starchy foods. Eat lots of plant foods. If you want to eat animal products, choose meat from organically raised animals. Eat foods that contain healthy fats, such as nuts, seeds, olive oil, avocados.”

Abandoning sugar, processed foods, fast food and many spices in favor of lean animal protein and plenty of plant foods will naturally lead to a healthier diet. It will provide a long-lasting feeling of fullness, and will also help ensure a calorie deficit — getting rid of extra pounds with such a diet is quite expected.

In addition, such nutrition can be a good prevention of colon cancer, as well as support for the cardiovascular system. This means that the risk of atherosclerosis, heart attack and stroke is significantly reduced.

Disadvantages of Peganism

Peganism cannot be called ideal, like any other diet, it has negative qualities. A serious drawback of this power supply system is the high price. Having to buy organic products, which are usually more expensive than regular products, will definitely create some challenges. However, it is widely believed that the usefulness of eco-products is overestimated.

Carbohydrates on such a diet may be insufficient, which means that strict pegans may feel very tired and lack energy. Strict adherence to this diet can also lead to iron, calcium, B vitamins, and vitamin D deficiencies.

The rejection of products containing gluten, as required by the principles of peganism, is also not shown to everyone. Problems due to gluten can appear in those who suffer from celiac disease, while others do not harm the use of this component.

In general, any extremes may not have the best effect on health, and instead of the expected positive effect, the diet can do harm. You can avoid health problems by introducing «pegan days», in which you can clearly follow the chosen nutrition system.


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