The Pegan Diet

The pegan diet is the perfect way to get healthy and lose weight along the way. Want to know what this diet is about?
The Pegan Diet

Last update: 17 July, 2019

The pegan diet has been rising in popularity over time and all the signs point to it leading a huge diet revolution. Are you familiar with it?

If you haven’t read up on it yet, we’ll fill you in on the secrets of the pegan diet. This diet offers some wonderful benefits, is packed with nutrients and is a way worth knowing.

What is the pegan diet?

It’s actually not all that new. US doctor Mark Hyman created this diet in 2014 as a weight-loss method.

Surprisingly, the diet didn’t catch on until two years later. At the beginning of 2016, it really started a diet revolution. And still today, search engine researches even reported an exponential increase in searches for “pegan diet.”

Boiling it down to the basics, you could say that the pegan diet is a fusion between a vegan and paleo diet. Dr. Hyman studied these two diets and extracted the most beneficial characteristics of each one.

The result was a perfect diet for weight loss and healthy eating. The main foods are fruits and vegetables. Meat, fish and healthy fats partially make up the diet as well.

Below, we’ll g0 into the details of the pegan diet so you can get started and reach your weight goals.

The pegan diet: 5, 4, 3, 2, 1 rule

If you want to try this diet, all you need to do is follow the 5, 4, 3, 2, 1 rule. It’s simple to understand and remember so this will be a breeze! Keep reading and discover what each of these numbers means.

Pegan diet: 5 servings of fruits and vegetables a day

The number “5” means that every meal you have throughout the day should include fruits, vegetables or both. It might seem hard to consume them at first, but it’s actually quite simple.

Salads and natural juices will help you reach your five portions a day. Besides, they’re delicious! So losing weight with them will actually be enjoyable.

pegan diet fruits vegetables

Pegan diet: 4 servings of carbohydrates a day

All of your carbohydrates should be gluten-free because gluten is absolutely off-limits in the pegan diet. You can enjoy grains and grain products in diverse ways. Especially try to include them in breakfast because they’ll give you a boost of energy.

Include 3 servings of proteins

Grill or prepare your protein in a similar way to make sure that you eliminate excess fat, oil, and other hindrances. Remember, you can find proteins in foods such as fish, meat, beans, and green leafy vegetables.

Don’t forget 2 servings of healthy fats

Just with any other nutrient, fats are fundamental and have to be present– in moderation– in any weight-loss plan. Avocado, olive oil, and nuts contain healthy fats and plenty of health benefits.

pegan diet fats

Add 1 serving of dairy product substitute

Another fundamental rule is that dairy products are completely restricted. Therefore pegan dieters have to opt for other food products that share the same characteristics such as soy, almond or coconut milk.

Off-limit foods

As with any other diet, there’s a strict “no” list. We’ve already mentioned some of these above, such as gluten and dairy products.

In addition, added sugars are completely off-limits. The pegan concept maintains that the natural sugars found in food are plenty. Thus, fast food, soft drinks, bottled drinks, and candy are absolutely out of the question.

Does the pegan diet work?

Hands down, yes. The pegan diet is balanced, healthy and boasts a high amount of nutrients. In addition, it also eliminates excess fats and sugars that have become so common in our dietary habits. But, if you decide to try out the pegan diet, remember to consult your doctor first.

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  • Ivorra, M. J. A. (2016). Nutrición y Salud en la dieta vegana. Universitat Oberta de Catalunya.
  • MinSalud. (2013). Perfil nacional de consumo de frutas y verduras. Fao.