A week-long gluten-free diet for adults and children

Biologists have found that the elimination of gluten from food significantly improves well -being, speeds up metabolism and healthy weight loss. We offer useful options - a week -long gluten -free diet for slimming, active lifestyle and a special complex for children in several options (each reader will find the appropriate).

Why gluten is harmful to the body

Recent research on grains has shown that gluten and similar proteins are poorly digested by the body and cause intestinal discomfort in most people. Has been discovered and a rare disease - celiac disease, which affects only 1% of people on the planet.

Otherwise, it is called gluten intolerance, which is expressed by a reaction similar to allergies.

However, people who do not have clinical celiac disease experience unpleasant symptoms when consuming heavy grains.

The essence of the danger of gluten is that it is insoluble in water and is not absorbed by the body in large quantities. Due to this, sticky gluten settles on the intestinal villi, irritating and inhibiting the function of the digestive system.

This leads to several physiological disorders:

• deterioration of intestinal motility, obstruction of food movement;
• decrease in nutrient absorption;
• bloating, burning or itching in the intestines;
• deterioration of fat and protein metabolism;
• feeling heavy, increased body temperature, weakness, lethargy, sometimes - for nausea.

Some beans have a similar sensation. People who are not prone to celiac disease can consume gluten, but only in small quantities and always in composition with fresh vegetables and fermented dairy products, which improves the microflora.

Research is underway on the effects of wheat protein on the nervous system. In particular, gluten-free and casein-free (milk protein) diets are recommended for infants and adults with autism syndrome, epilepsy and other neuro-cerebral complications.

For most people, grain products remain one of the main sources of valuable carbohydrates, as they can be found everywhere and affordable by any family.

Therefore, if it is impossible to completely exclude cereals and breads from the diet, you need to monitor the combination of components in the menu to keep the body fit and strong.

How a gluten -free diet works

People who are gluten intolerant need to cut out 100% of gluten -containing foods, but gluten -free diets have become popular among healthy lifestyle advocates - in such cases, grains cannot be completely ruled out.

Avoiding grain protein allows you to see pleasant changes in well -being:

• normalization of stool and the natural way of bowel movements, eliminating constipation;
• elimination of swelling, burning, heartburn, food congestion;
• cleanses the blood, normalizes the skin, strengthens immunity (in the absence of bad habits and the use of other useful products);
• increased sleep, removal of edema;
• normalization of blood sugar and cholesterol levels;
• get rid of extra pounds, increase endurance.

All these results are achieved due to the removal of toxins from the intestine - deposits of decomposition of undigested proteins and fats. The reasons for their appearance usually in aggregate are unhealthy diet, inactive lifestyle and overeating.

In a weight loss program, the elimination of gluten from food is recommended to be reinforced with regular light exercise, such as walking, aerobics, or dancing.

In health centers for celiac disease and intolerance to dairy products, vitamins are usually taken as prescribed by a doctor.

Things that should and shouldn’t be done

A gluten -free diet isn’t as scary as one might think, so fans of lush baked goods and healthy eating shouldn’t sound the alarm.

How to get rid of gluten

Here are some useful facts about a gluten -free diet:

1. Not all grains contain harmful proteins. So, they are not found in rice and corn, you can also use millet, buckwheat, quinoa. Gluten and similar proteins are found in wheat, barley, rye, millet, oats.
2. Only grain proteins are harmful - starch can continue to be eaten as before, so baked goods and other dough products can remain in the diet.
3. You need to pay attention to the composition of the finished product: biscuits, sweets, chips, sauces, food additives and canned foods, in which gluten is added to the viscosity and maintains a strong texture.
4. Today you can find a wide variety of nutritional products labeled "gluten -free" - breads, pastry bars and cakes.
5. A gluten-free diet helps cleanse the body, "speeds up" metabolism and helps lose weight, while it doesn’t need to be low in calories, so it’s ideal for athletes, active people, children who need adequate nutrition for development, and others whowant to improve health without losing the pleasure of eating.

It should also be noted that a gluten -free diet is available to everyone. Even with a modest food budget, you can maintain a diet. If you throw away gluten -free cereals and bread for the sake of safer potatoes and bread, the cost of food for the week won’t change.

If you buy eco products (bars, special flours and cereals), it can increase by 10-30%.

Important: If grain protein brings discomfort to vegans, you should consider adding mushrooms, eggs or dairy products to your diet. Otherwise, you have to be content with just nuts and beans. And such a set is not always enough to supply the body with everything it needs.

How to monitor your diet

It is not necessary for a conditionally healthy person to follow a specially designed menu. For a general improvement in well -being, it is enough to start monitoring the diet:

• reject the composition of the product,
• prepare the dough with starch, corn and rice flour,
• put bran in food,
• fresh vegetables and fruits.

But in the beginning, experts recommend trying a nutritionist’s written guide to help you feel better. After that, it is possible to maintain the same diet, adding variations at your discretion.

Gluten -free diet menu for weight loss

Anyone looking to lose weight and detoxify the body can use a low -calorie menu that does not include gluten, and people who lead an active lifestyle can try a healthy weekly diet.

To lose extra weight, you not only need to give up gluten in favor of the dietary fiber of fruits, but also reduce the consumption of carbohydrates - starch and sugar. Therefore, it is necessary to exclude or reduce the proportion of potatoes, cereals, bread, sugar and fatty sweets.

Example of a healthy menu for a week (portions calculated based on gender, age, activity and baseline weight):

Monday

• Breakfast - milk / tofu omelet with corn porridge, a glass of orange juice, an apple.
• Lunch - grilled meat with stew (with soy or beans for vegans), soup, tea or coffee without sugar.
• Afternoon snack - a portion of dried fruit.
• Dinner - kefir, in the presence of starvation, you can add honey or flakes b / g.

Tuesday

• Breakfast - starchy pancakes with fruit (on eggs with dried apricots or apples), a portion of low -fat yogurt, herbal tea without sugar.
• Lunch - steamed chicken / mushrooms with vegetables (no potatoes), fruit juice.
• The afternoon snack is a handful of nuts.
• Dinner - bananas, kefir or yogurt.

Wednesday

• Breakfast - hard -boiled eggs / tofu or chia jelly dishes, vegetable salad, rice cake with cheese, herbal tea.
• Lunch - boiled fish with carrots or peppers / mashed beans with sesame seeds and vegetables, sugar -free drink.
• Afternoon snack - yogurt or kefir, a piece of dark chocolate.
• Dinner - b / g biscuits.

Thursday

• Breakfast - fresh fruit and a portion of cottage cheese or almonds, herbal tea.
• Lunch - boiled beans, for example, beans in tomatoes, strong tea.
• Afternoon snack - gluten -free bread or crackers.
• Dinner - yogurt with fruit.

Friday

• Breakfast - corn cake with avocado paste or sesame oil, fresh fruit, drinks to taste.
• Lunch - creamy milk vegetable soup with chicken / tofu, boiled eggs / peanuts.
• Afternoon snack - a handful of nuts or a piece of dark chocolate.
• Dinner - fruit smoothies with kefir.

Saturday

• Breakfast - smoothie on kefir with cucumber and herbs, bread or crackers b / g, dark chocolate and sugar -free drinks.
• Lunch - seafood and starchy noodles or rice with vegetables, soup (something from Asian cuisine), sesame seeds can be added.
• Lunch snack - fruit bread or eco bar.
• Dinner - bananas.

Sunday

• Breakfast - scrambled eggs or roasted tofu with mushrooms, fresh and dried fruit.
• Lunch - soup, boiled eggplant, diet biscuits.
• Afternoon snack - yogurt with honey.
• Dinner - starchy pancakes with bananas or cheese.

Proposal

The broth can be cooked on lean meats, seafood or aromatic vegetables - carrots, onions, celery. It is useful to add mild spices that stimulate digestion to the recipe - Provencal herbs, cloves, bay leaves, pepper mixture.

Instead of starch, you can use any flour b / g according to your taste.

On the diet, it is advisable to limit salt intake, but not eliminate it altogether.

If you do not have enough energy, you can refresh yourself with dried fruits, bread b / g, boiled eggs. This menu is intended for moderate to moderate activities. The caloric content of the daily portion should be 1500/2000 kcal for women and men, respectively.

Such a diet will allow you to lose weight up to 5 kg in the first 1-2 weeks - and minus 3 kg without fitness.

Weekly gluten-free diet for children

If a child has an intolerance, the first step is to exclude all synthetic sauces, canned foods and fast foods - it is to such foods that gluten is added.

The diets of children and adolescents should be filled with homemade foods: mashed soups, dairy products (or their calcium equivalent) and safe cereals.

Particular attention is paid to sweets.

Estimated meal plan for the week

Monday

• Breakfast - a portion of cottage cheese, a glass of fresh juice, b / g crackers.
• Lunch - green cream soup with vegetables and potatoes, cheese sandwich on corn tortillas, tea.
• Afternoon snacks-fruit bar, fresh fruit;
• Dinner - boiled vegetables, yogurt, compote.

Tuesday

• Breakfast - rice porridge with milk, green tea, apples.
• Lunch - light soup with cereals, omelet with herbs / part of tofu, mashed potatoes, marmalade or marshmallows on agar for dessert, any drink.
• Afternoon snack - cheesecake or starchy cheesecake with homemade jam or sour cream, compote.
• Dinner - yogurt and fruit smoothie, b / g crackers.

Wednesday

• Breakfast - boiled eggs / feta or tofu cheese dish, corn porridge, peaches, tea.
• Lunch - soup, chicken fillet / portion of chicken beans in a fine creamy sauce, steamed vegetables (you can use soft spices), tea or juice, butterscotch for dessert.
• Afternoon snack - kozinaki beans or dried fruit.
• Dinner - yogurt with herbs, eco -marshmallows.

Thursday

• Breakfast - corn pancakes with cottage cheese, fruit, tea.
• Lunch-soup, boiled vegetables with meat or nuts (for example, in tomatoes), any sweets that are safe for dessert.
• Afternoon snacks - yogurt, rice cake with butter.
• Dinner is a fruit smoothie.

Friday

• Breakfast - cream soup with carrots and corn (you can add chicken / beans), fruit bar, compote or tea.
• Lunch - vegetable salad, a portion of cottage cheese, rice balls, fried in oil, compote.
• Afternoon snacks - bananas, chocolate milk or gluten -free caramel desserts (starch pudding, ice cream).
• Dinner - scrambled eggs or tofu bread.

Saturday

• Breakfast-rice with vegetables, scrambled eggs or red beans, fruit bar, tea.
• Lunch - fish / mushroom soup, boiled potatoes with green beans and vegetables, jelly, compote.
• Afternoon snack - glazed curd cheese / peanut portion, fruit.
• Dinner - a glass of yogurt with honey, b / g biscuits.

Sunday

• Breakfast-milk and fruit smoothies, grilled cheese or tofu with vegetables, tea.
• Lunch - borscht (with meat, beans or mushrooms), pieces of vegetables (carrots, from zucchini or cabbage - on starch), marmalade or fruit, tea.
• Afternoon snack - biscuits or starchy pudding, you can with chocolate, bananas, a glass of milk.
• Dinner - rice with milk and berries, tea.

Proposal

Depending on the age and needs of the child, you can allow him to add extra b / g dairy products, vegetables and grains, try to balance sweets in the diet and offer enough fiber.

Nutritionists strongly advise not to forbid infants to drink milk up to 5-8 years, as well as fermented milk products up to 16 years - they are needed for skeletal growth with muscle and the formation of proper digestion.

A casein -free diet should be prepared by a specialist - individually. The BGBK complex nutritional system requires supplementation with vitamins and minerals in strict doses.

A weekly gluten -free diet for active people

Anyone who works hard or loves nutritious food needs a tasty menu. In such a diet, the proportion of carbohydrates increases, not forgetting also about the increase in protein and fat. Athletes can focus on protein products. Here’s an example of a gluten -free compact menu for a week.

Monday

• Breakfast - smoothie with fruit and honey on yogurt, scrambled eggs or grilled cheese (tofu can), sweet coffee.
• Lunch - borscht with meat or beans, potatoes with vegetables in a pot, tea with biscuits b / g.
• Afternoon snack - a glass of milk or tea with bar b / g.
• Dinner - julienne with squid or mushrooms (basket made on starch), tea, fruit alcohol can be used.

Tuesday

• Breakfast - chia jelly or rice pudding with fruits and nuts, boiled eggs / cheese / tofu, coffee.
• Lunch-chicken soup or peanut cream, grilled fish / mushrooms and rice with vegetables, tea, dried fruits.
• Afternoon snack - b / g biscuits.
• Dinner - sour milk smoothie with any filling (b / g).

Wednesday

• Breakfast - scrambled eggs or avocado cream with rice porridge, rice bread with cheese / tofu, tea or coffee.
• Lunch - soup with funchose noodles (on starch) - chicken or mushrooms, steak / soy curry with potatoes and vegetables, tea, homemade kozinaki (on all finished products - noodles, soy - you need to check the labeling).
• Afternoon snack - b / g cheesecake and tea with milk.
• Dinner - starchy chocolate pudding, cornflakes with milk.

Thursday

• Breakfast - buckwheat with mushrooms or chickpeas, yogurt, coffee.
• Lunch - creamy tomato soup with chicken or tofu, boiled eggplant or peppers, corn sandwich with cheese or peanut butter, tea.
• Afternoon snacks - marmalade, homemade gluten -free chocolate biscuits, tea or juice.
• Dinner - b / g spaghetti with pesto or creamy sauce, maybe wine.

Friday

• Breakfast - corn sandwich with sesame and avocado oil, cheese, red fish - to taste and possibly, a hard -boiled egg, a handful of different types of nuts, tea or coffee.
• Lunch - kharcho soup, carrot slices with meat or mushrooms, a portion of millet porridge, fresh.
• Afternoon snacks - nuts and dried fruits, tea with milk.
• Dinner - pumpkin porridge on rice or cereals.

Saturday

• Breakfast - rice porridge, scrambled eggs / tofu, green beans, fermented milk smoothie with fruit, tea.
• Lunch-chicken or vegetable soup, falafel sesame seeds, cake with butter, cabbage salad, tea, sweets.
• Afternoon snack - chocolate starch biscuits with bananas, prunes and dates, tea or coffee with milk.
• Dinner - kefir with garlic and herbs, corn crackers or nachos.

Sunday

• Breakfast - baked potatoes with cheese, tomatoes and spices, corn cake with peanut butter, bananas, coffee.
• Lunch - hodgepodge or tomato soup with olives and mushrooms, buckwheat with meat or nuts and spices, b / g honey gingerbread, tea.
• Afternoon snack - starch pudding or mochi (rice cake).
• Dinner - khachapuri made from flour b / g with cottage cheese and herbs, fresh vegetable salad, white wine or herbal tea.

Dairy products, if necessary, are replaced with soy and rice products, balancing the acid. Almonds and coconut milk can be added to drinks and desserts. Any spice can be used.

Homemade Gluten Free Baking Recipes

Gluten -Free Quick Pancakes

Finally, we will tell you how to make homemade cakes or thin pancakes on starch. On their basis, you can prepare "rolls of sheets" - rolls or envelopes with any filling. Often they are made with cottage cheese, potatoes with mushrooms, peanut paste, toffee, and even served with jam or sour cream.

List of ingredients:

• starch - 5 tbsp. l. ;
• milk - 500 ml;
• eggs - 4 pcs. ;
• salt and sugar to taste;
• vegetables or butter for pan processing and impregnation.

It is necessary to shake the eggs and gradually introduce the sifted starch, making sure no lumps are formed. Salted billets and warm milk are gradually poured, stirring the dough.

In the last step, you can add sugar and vanilla to taste. Sometimes they add salted pancakes

• pes tomato
• onions and garlic powder,
• chopped fresh herbs (such as dill or basil) or
• dried herbs.

Good to know: You can use half b / g flour with starch.

Vegan tortilla

To make a vegan tortilla you need:

• water - 1 tbsp;
• rice, almonds or soy milk - 1 tbsp;
• starch - to the desired consistency (from 4-5 tbsp. l. );
• salt, sugar - to taste;
• soda - a quarter of a teaspoon. (optional, but required for pancakes);
• vegetable oil - according to use for lubrication of ready -made pans and pancakes.

The starch is dissolved in milk, salt and sugar are added, and the dough is diluted with water until a very liquid consistency is formed. The pancakes are resilient thanks to the starch and are not torn.

The sheets are cooked in a wide pan and well greased. The pancake quickly hardens and dries, after which it must be skillfully inverted. The finished sheet is rubbed with oil.

If the complex filling is wrapped, I put an envelope or roll in a container and boil for another 20-25 minutes in the oven under a cream or tomato sauce.

This is useful if you are thickening the dough in such a way. It will make fluffy pancakes, dumplings or blanks for dumplings.

A weekly gluten -free diet is a healthy way to refresh your body, relieve constipation, heartburn and bloating. And this will give you another chance to like your reflection in the mirror and feel easy and confident. Try it too!