Growing up, we learned that the best possible way of living is through the motto “Health is wealth”.
The world we live in seems to have forgotten it. We ignore our health and the hazards that might come along with it. Man is too busy trying to earn a lavish living that health deterioration seems to have taken a back seat.
Recent years though have witnessed a change in the pattern. Concerns relating to the present lifestyle and its impacts raise brows. People are becoming aware of the disadvantages of ignoring their health.
Amongst these numerous efforts, changes observed in eating and diet patterns are significant. “Pegan Diet Meal Plan” is one such success that has helped people in restoring their health balance.
The pegan diet has gained considerable attention as a promising approach to weight loss. By aiding the process of shedding extra fat, it enhances the growth and development of the body.
What is a Pegan Diet?
The pegan diet is a hybrid eating plan and a combination of two different kinds of eating patterns. It combines elements from the Paleo (meat-centric) and Vegan (plant-centric) diets.
The pegan diet thus focuses on consuming nutrient-based whole foods along with lean meats. It provides the body with appropriate nutrients from two diverse food pallets.
This way a pegan diet is a perfect blend of two diverse philosophies providing best of both worlds on a platter.
Pegan Diet for Weight Loss
The principles guiding the portions in a pegan diet are helpful in maintaining the nutrition and strength quotients in the human body.
The elimination of inflammatory ingredients in the body leads to enhanced growth results. Researchers and health experts have laid down certain guidelines to be followed for achieving maximum benefits. These guidelines are further discussed.
Pegan diet meal plan has been further discussed elaborately
1. Plant based portions.- As per this diet a major part of your plate must comprise plant-based food items. These items may be vegetables, fruits, and berries providing essential vitamins, minerals, and fibre.
2. Quality Proteins. – This diet emphasizes on selecting the right kind of protein as part of your diet. This includes grass-fed meats, high-quality poultry, and wild-caught fish. Some plant-based proteins also may be included like legumes, lentils, and quinoa.
3. Healthy Fats. – Avocadoes, olive oil, nuts, and seeds provide essential fatty acids. These are thus healthy fats that our body needs. They also give a feeling of satiety.
4. Elimination of processed foods. - Food items like processed eatables, refined sugar, and artificial additives hamper growth. Instead one must replace them with whole unprocessed foods to maximize nutrient intake.
5. Gluten & Dairy. – The intake of gluten and dairy products is not necessarily prohibited in a pegan diet. But its consumption must be very limited. It is better to avoid these products that cause inflammation and digestive issues.
6. Mindful Eating .– To practice mindful eating, first, understand what it actually means. Attention to hunger and fullness cues and eating only when hungry is mindful eating. One must follow this so that the body can absorb each vital nutrient and process it into good growth.
The above guidelines could be an effective route map to achieve the best results. Not only are these easy to follow but have also proven to be effective.
These small steps can help the body in producing beneficial results. Eating healthy plant-based nutrients and eliminating processed food is the essence of this diet.
It is not just part of the pegan pallete but also good for the body in the long run. So switching on to a pegan diet is not only a weight loss technique but also a lifestyle aid.
Pegan Weight Loss Recipes
Now that we know all the elements of a filling pegan plate, we must look at certain easy dishes involving the same. The recipes are easy and provide enough nutrition quotients.
They support weight loss by quenching hunger while reducing any bad fats into the body. 2 of these easy and quick recipes are as follows-
1. Pegan Power Bowl:
Ingredients
a. 1 cup Cooked quinoa
b. 1 cup Roasted veggies of your choice
c. ½ cup cooked chickpeas
d. ½ cup sliced avocado
e. Handful of spinach
f. Some pumpkin seeds
g. 1 Teaspoon of lemon tahini dressing with salt and pepper
How to Make?
· Put cooked quinoa, vegetables, chickpeas, avocadoes, and spinach in a bowl.
· Sprinkle some pumpkin seeds.
· In a separate bowl whisk together tahini, lime juice, water, salt, and pepper. Then drizzle this dressing over the bowl.
· Toss everything together and enjoy your meal!
2. Pegan Stir Fry-
Ingredients
a. 1 tablespoon coconut oil
b. 1 onion sliced
c. 2 cloves garlic and a little ginger
d. 1 cup sliced mushroom
e. Red bell pepper, zucchini, broccoli florets, and snap peas (portions as per your choice)
f. Sesame seeds
g. Tamari or coconut aminos
How to Make?
· Heat coconut oil in a large skillet.
· Add onions, garlic, and ginger and sauté till turns aromatic.
· Add mushrooms, bell pepper, zucchini, broccoli, and peas. Stir this mixture.
· Stir in tamari and cook again.
· Sprinkle with sesame seeds when cooked.
· Enjoy while it is hot.
These recipes are easy and anyone at home can make them. The ingredients required are available in the household kitchen. these are all elements from the pegan platter.
These dishes serve as a filling lunch or a heavy dinner. The nutrition content is enough to keep you full for the entire day. Additionally, the properties of its ingredients make these recipes a must in the weight loss journey.
Concluding The Benefits Of The Pegan Platter
The pegan diet as discussed above is a unique blend of two contrasting eating styles. They include plant based food items and lean and healthy meat products. The mix of paleo and vegan food elements ensures a balanced and sustainable approach to weight loss and the health of the body.
Being high in nutrient density, this diet provides an adequate amount of nutrition to the body along with giving a fulfilling meal portion. This not only reduces cravings but also aids in weight loss.
The pegan diet comprises a mix of macronutrients, fats, and carbohydrates. These elements help in stabilizing blood sugar levels and preventing energy crashes.
Further due to the increased fiber intake, the digestive process becomes easier helping the body lose extra stubborn fat. It additionally reduces inflammation improving the immunity system of the body.
Ultimately as a whole, the pegan diet comes out as one of the best solutions to the problem of weight gain. A diet comprising nutrients and an adequate portion is key to weight management.
So while there is no one-stop solution to weight loss, making yourself a pegan meal every day might be one step at a time to a healthy life. To have more similar recipes stay connected with us on MakeuHealthy!!