Why you need the Pegan diet in your life

If you’re looking for the perfect plan to help you flaunt a fabulous summer body, here’s why you need the Pegan diet in your life!

Part Paleo, part vegan, the Pegan plan is a more flexible approach to healthy eating that harnesses the best bits of both diets to help you lose weight and boost wellbeing. Developed by Cleveland Medical Centre’s Dr Mark Hyman, who claims that eating the Pegan way is both good for our bodies and the planet, this revolutionary diet has quickly found a following with those looking to slim down and supercharge their health.

Curious?
The Pegan diet is a halfway meeting point between a vegan and a paleo diet, and allows meat, plant foods, gluten-free grains, protein and good fats but avoids sugar and dairy. It’s not super-restrictive and piles in the good stuff. Strictly speaking, vegan diets ban all animal products and keep the focus on plant-based foods. This means dairy, meat and eggs are not allowed and instead devotees munch on fresh fruit and vegetables, wholegrains, good fats found in oils, nuts and seeds, and legume-based proteins. The premise of the paleo diet is that followers eliminate modern foods and focus on ingredients similar to those eaten by cave men. ‘This includes meat and vegetables and moderate amounts of fruits and nuts. Grains, beans, added sugar, dairy and many types of oils aren’t allowed because they’re viewed as modern additions to the diet. The Pegan diet combines both diets’ strengths and focuses on real, whole, fresh, sustainably raised food,’ says nutritional therapist Shani Shaker.

The pros
There are lots of ways you could benefit from the Pegansim. Firstly, if you’re looking to drop the excess pounds, it could help you achieve your goal. The diet tends to be low in salt, contains zero added sugar and instead focuses on fresh fruit and vegetables so it’s pretty easy to reach your five-a-day target. As gluten is not allowed you’ll feel less bloated almost immediately – hello flat tum! ‘Following a Pegan diet may also help lower cholesterol, blood pressure and your risk of heart disease and type 2 diabetes,’ adds Shani.

The drawbacks
A meat-heavy diet been linked to a higher risk of chronic diseases such as certain types of cancer. Although the Pegan plan is high in fresh fruit and veg, meeting the recommended intake of many nutrients can be a struggle as entire food groups are eliminated. ‘Dieters following this diet long-term risk developing nutrient deficiencies. You might end up bulking up on starches, and menu options are limited when dining out. In addition, unless you plan appropriately, meeting your recommended daily allowance of vitamin B12, calcium, vitamin D and omega-3 fatty acids (found in oily fish) can be tricky. If you have a condition such as osteoporosis or diabetes, it is crucial to consult your GP or registered dietitian, as a Pegan diet may interfere with your condition,’ says Shani.

A typical Pegan day

BREAKFAST: Berry porridge
Gluten-free porridge oats cooked in almond milk. Top with blueberries and pumpkin seeds.

MORNING SNACK: Handful of raw nuts and an apple

LUNCH: Chicken stir-fry
Mixed stir-fry vegetables served with 100g cubed chicken breast and soy sauce on a bed of quinoa.

AFTERNOON SNACK: 1 small avocado

DINNER: Steak and sweet potato fries
1 sirloin steak served with baked sweet potato fries and salad.