The Pegan 365 Diet


Shop for the Right Foods

Prep yourself for this new diet plan by going to the grocery store and stocking up on healthy and nutritious foods. Since Pegan 365 is a happy blend of vegan and paleo eating, you can feel free to enjoy both vegan (non-animal) and paleo (animal) protein in addition to fruits, vegetables, whole grains, and dairy alternatives. Use this shopping list to help get you started on the track to healthy eating and weight loss.

Eat 5 Cups of Vegetables Daily

Getting lots of vegetables in your diet is the cornerstone of a healthy life. On this plan, make sure to get in five full cups of non-starchy veggies such as broccoli, asparagus, and spinach every day. While you can have starchy vegetables – think sweet potatoes, squash, and carrots – they should be limited to two cups or less in your daily allowance. Snack on vegetables during the day and add hearty amounts to your lunch and dinner to make sure you can meet the daily requirement.

Pick 4 Carbs Per Day

Carbohydrates are mainly thought to be grain-based products. While this assumption is accurate, many fruits also have healthy carbs in them too. On the Pegan 365 plan, you can have four servings of carbs per day that you can mix and match between fruit and grains or stick to just one or the other. Make sure to keep serving sizes in mind. For fruit, that means one medium-sized whole fruit or a half cup of chopped fruit. A serving of grains depends on the type, but typically one slice of bread or a half cup of whole grains like quinoa, rice, and farro are acceptable portions.

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Consume 3 Servings of Smart Protein Every Day

The beauty of the Pegan 365 diet is that when it comes to protein, your options are plentiful and varied. You should eat three servings of protein daily – broken up into 1 paleo protein and 2 vegan proteins. Popular vegan protein options are beans, tofu, tempeh, and seeds. Paleo protein can be made up of eggs and any type of lean protein such as chicken, fish, or meat.

Add in 2 Healthy Fats Per Day

Healthy fats are essential to help with weight loss. The monounsaturated fatty acids in foods like avocados, olive oil, nuts, and nut butter can help improve your cholesterol and heart health. While healthy fats are, as the name suggests, healthy, make sure to stick to serving size guidelines and not go overboard on portions. Add two servings of these fats into your daily diet by sprinkling some nuts on your morning oatmeal, adding avocado to your salad, and cooking with olive oil instead of vegetable oil.

Only Have 1 Serving of Vegan, Non-Dairy Products Daily

Make a healthier life choice by saying goodbye to dairy and hello to the better, vegan alternative. Non-dairy products are a lot better for your body and can be consumed once per day on this plan. Try out nut milk, non-dairy yogurt, and nut cheese as delicious meal additions or snack options.

Limit Weekly Alcohol Intake

Alcohol is essentially liquid calories that your body does not need to survive. In fact, drinking a lot of alcohol on a regular basis can cause you to gain weight, even if you’re eating right, due to the extra calories (and sugar if you’re having a mixed drink). For maximum weight loss results, limit yourself to only two drinks per week: one drink is equivalent to 12 ounces of beer, five ounces of wine, and one and a half ounces of liquor. To lessen calories, try to drink alcohol in its purest form and avoid adding fruit juices and other mixers in.

Indulge in Dessert

The Pegan 365 plan allows you to have dessert twice per week. But since you should steer clear of dairy products, be cognizant of your choices. Try having some dark chocolate after dinner or non-dairy ice cream for a sweet treat. Get creative and enjoy every bite of your dessert!

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Have a Cheat Day Once a Week

The Pegan 365 plan gives you cheat days, which is exciting because that means you can indulge in food with family and friends for special events and have a good time. The rule with cheat days is to not have more than one a week. You can choose to use it whenever you want – during the week or on the weekend – it’s completely up to you. Just make sure to keep track of your days so you don’t go over your limit.

Don’t Forget About Exercise

Physical activity is just as important as diet when it comes to losing weight and living a healthy life. You don’t need a gym to be active either – there are a lot of ways to work out in the comfort of your own home. Try out high-intensity interval training (HIIT) in your house or simply take a walk around the block. Try and get 30 minutes of exercise in at least three times per week.

Dr. Mehmet Oz, DrOz

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