Bigan diet, what?
The Bigan Diet is a diet based on two popular diets , Paolo and Vegan. According to the diet’s founder Dr. Mark Hayman, the Bigan Diet improves good health by reducing inflammation and balancing blood sugar. However, some components of this system remain controversial.
This article explores everything you need to know about the Bigan diet , including its potential benefits and drawbacks. Stay with us.
Pegan diet combines the basic principles of the regular Paolo and Vegan and the idea that nutrients can reduce inflammation and balance blood sugar and promote optimal health.
If your first thought is that getting Paolo’s diet and vegan diet at the same time seems impossible, you are not alone.
Despite its name, the Bigan diet is unique and has its own set of instructions.
In this diet, the main focus is on vegetables and fruits, but small and medium amounts of meat, some fish, nuts, seeds and some vegetables are also allowed. Processed sugars, oils, and grains are largely avoided in this diet – but still tolerated in very small amounts.
The Bigan Diet is not designed as a regular, short-term diet. Instead, the goal is to be more consistent so that you can follow them indefinitely.
Also read: Everything you need to know about the Stone Age diet
Foods to eat on the Pegan diet:
The Bigan diet places great emphasis on whole foods or foods that have not been processed before they reach your plate.
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Eat a lot of herbs
The basic food group for the Bijan diet are vegetables and fruits, which should make up 75% of the total calories.
To reduce the blood sugar response, focus on fruits and vegetables such as berries and non-starchy vegetables that have a low glycemic index. Small amounts of starchy vegetables and sugary fruits may be allowed for people who controlled healthy blood sugar before starting a diet.
Choose protein sources
Although the Pegan diet primarily focuses on plant foods, getting enough protein from animal sources is still encouraging. Keep in mind that since 75% of the diet consists of vegetables and fruits, less than 25% is left in vegetable proteins. As a result, your meat intake will be much less than your regular diet, but it is still more than a vegetarian diet .
The Bigan diet prevents you from consuming routinely eaten meat or eggs.
Instead, it focuses on grass-fed sources, beef, chicken, and whole eggs .
This diet also encourages eating fish.
Avoid processed fats
On this diet, you should get healthy fats from specific sources such as:
- Nuts : except for peanuts
- Seeds: excluding treated seed oil
- Avocado and olives: Cold pressed olive oil and avocado oil can also be used
- Coconut: Pure coconut oil is permitted
- Omega-3 , especially fish low in mercury or algae use
You can eat some vegetables and whole legumes on this diet. Although many legumes and grains are excluded from the Albigens diet due to their ability to affect blood sugar, some gluten-free legumes and grains are permitted in limited quantities.
Seeds should be no more than half a cup (125 grams) per serving, while beans consumption from one cup (75 grams) should be no more than one cup (75 grams) per day.
Some of the grains and legumes you can eat are:
- Grains and grains: black rice, quinoa, roe vera, millet, spit, oats
- Legumes: Lentils, peas, black beans, kidney beans
However, if you have diabetes or a condition that helps control low blood sugar, you should limit these foods further.
Related article: How do you use the carbohydrate diet to lose weight?
Foods to avoid:
The Bigan diet is more flexible than Paolo’s diet and vegetarians, as it allows any food to be eaten depending on the situation.
These foods are usually avoided on the Bijan diet :
- Dairy: cow’s milk, yogurt, and cheese are strictly avoided on this diet. However, foods made with sheep or goat milk are allowed in limited quantities.
- Gluten: All grains that contain gluten are strictly prohibited.
- Gluten-Free Grains : Even gluten -free grains have no place in this diet. Small amounts of gluten-free beans may sometimes be allowed.
- Legumes: Most legumes are avoided due to their ability to raise blood sugar. Low-starch beans, such as lentils, may be permitted.
- Sugar: The consumption of any type of sugar, whether it is added, refined or unrefined sugar, on this diet is very limited.
- Refined oils: In this diet, modified or highly processed oils such as rapeseed, soybean, sunflower and corn oil are always avoided.
- Food supplements: Artificial dyes, flavors, preservatives, and other additives are prohibited in this diet.
Most of these foods are banned due to their effect on blood sugar or inflammation in the body.
Potential benefits of the Bigan System
The Bigan System can help your health in a number of ways. A strong focus on eating fruits and vegetables is perhaps its best feature. Fruits and vegetables are rich in fiber, vitamins, minerals, and plant compounds known to prevent disease and reduce stress and oxidative inflammation.
The Bigan diet also focuses on healthy and unsaturated fats from fish, nuts, seeds, and other herbs that may have a positive effect on heart health.
Additionally, diets based on whole foods are associated with improving the overall quality of the diet.
The potential disadvantages of the Pegan system
Despite its positive features, the Bigan diet also has some negative aspects that are worth considering.
Unnecessary restrictions
Although the Bijan diet is more flexible than the vegan or claw diet, it limits the consumption of many healthy foods such as legumes, whole grains, and dairy products.
Proponents of this diet often cite increased inflammation and high blood sugar as the main reasons for eliminating these foods.
Of course, some people are allergic to gluten and dairy products, which can cause inflammation. Likewise, some people try to control blood sugar when eating foods high in fat such as grains and legumes. In these cases, it may be appropriate to reduce or eliminate these foods.
Additionally, if these nutrients are not carefully replaced, the deliberate elimination of large food groups can lead to nutrient deficiencies. Therefore, you may need a basic understanding of food to safely manage a Begin Diet.
Inaccessibility
Although a diet rich in organic fruits, vegetables, and grass meats might sound great in theory, it may be impossible for many people.
To have a successful diet, you need a lot of time to devote to food preparation, a little experience with cooking and food planning, and access to a variety of foods that can be quite pricey.
In addition, it may be difficult to eat due to restrictions placed on commonly processed foods, such as cooking oils. This can lead to increased social isolation or stress.
A sample menu of the Albigensian diet
The Bigan diet focuses on vegetables, but it also includes meat, fish, nuts and healthy grains. Some gluten-free vegetables and seeds can also be used in moderation.
Here is a sample menu for the diet week:
Saturday
- Breakfast: oatmeal with almond milk, chia seeds, walnuts, and berries
- Lunch: lentils and boiled vegetables
- Dinner: roast beef with steamed vegetables and quinoa
Sunday
- Breakfast: vegetable omelette with a simple vegetable salad
- Lunch: Thai style sandwich roll with almond sauce and orange slices
- Dinner: beef and vegetables
Monday
- Breakfast: a vegan omelette with a simple salad dipped in olive oil
- Lunch: coleslaw with peas, strawberries, and avocado
- Dinner: salmon with fried carrots, steamed broccoli, and sour lemon
Tuesday:
- Breakfast: Sweet potato toast with avocado slices, pumpkin seeds and lemon juice
- Lunch: A can of bento with boiled eggs, turkey slices, raw vegetables, pickles and blackberries
- Dinner: Vegetables with cashews, onions, peppers, tomatoes and black beans
Wednesday
- Breakfast: Green spinach with apples, cabbage, almond butter and hemp
- Lunch: stir-fried vegetables
- Dinner: grilled shrimp and black rice
Thursday
- Breakfast: coconut and chia seed pudding with walnuts and blueberries
- Lunch: Mix vegetable salad with avocado, cucumber and grilled chicken
- Dinner: beetroot salad with pumpkin seeds, Brussels sprouts, and chopped almonds
Friday
- Breakfast: eggs, kimchi and lightly cooked vegetables
- Lunch: boiled lentils and vegetables with a slice of cantaloupe
- Dinner: Salad with radish, jicama, guacamole, and grass-fed slices of beef
