One week gluten free diet for adults and children

Biologists have found that eliminating gluten from food significantly improves well-being, speeds up metabolism and healthy weight loss. We offer a useful selection - a gluten free diet for a week to lose weight, an active lifestyle and a special complex for children in several options (each reader will find one suitable).

Why gluten is dangerous for the body

The latest cereal research has shown that gluten and similar proteins are poorly digested by the body and cause intestinal discomfort in a significant proportion of people. A rare disease has been discovered - celiac disease, which affects only 1% of people on the planet.

Otherwise, it is called gluten intolerance, which is expressed by allergic-like reactions.

However, people without clinical celiac disease experience unpleasant symptoms when consuming heavy grains.

The essence of the harmfulness of gluten is that it does not dissolve in water and is not absorbed by the body in large amounts. Because of this, sticky gluten settles in the villi of the intestine, irritating and impairing the functioning of the digestive system.

This leads to a series of physiological disorders:

• deterioration of intestinal motility, obstruction of food movement;
• decreased nutrient absorption;
• flatulence, a burning or itchy feeling in the intestines;
• deterioration of fat and protein metabolism;
• a feeling of heaviness, an increase in body temperature, weakness, lethargy, sometimes - nausea.

Some legumes have a similar feel. People without a tendency to celiac disease can consume gluten, but only in small amounts and always in a composition with fresh vegetables and fermented dairy products, which improves the microflora.

Research is ongoing into the effects of wheat protein on the nervous system. In particular, a gluten-free, casein-free (milk protein) diet is recommended for babies and adults with autism syndrome, epilepsy and other neuro-cerebral complications.

For many, cereal products remain a major source of valuable carbohydrates as they are available everywhere and affordable for any family.

Therefore, if it is impossible to completely exclude cereals and bread from the diet, it is necessary to monitor the combination of menu components to keep the body vigorous and strong.

How a gluten free diet works

People with gluten intolerance need to cut out 100% of gluten-containing foods, but a gluten-free diet has become popular with advocates of a healthy lifestyle - in these cases, grains cannot be completely ruled out.

Avoiding cereal proteins allows you to notice pleasant changes in well-being:

• normalization of feces and the natural way of evacuation, getting rid of constipation;
• elimination of bloating, burning, heartburn, food congestion;
• cleanse the blood, normalize the complexion, strengthen immunity (in the absence of bad habits and use of other useful products);
• sleep improvement, edema removal;
• normalization of blood sugar and cholesterol levels;
• get rid of those extra pounds by increasing stamina.

All of these results were achieved due to the elimination of toxins from the intestine - the decomposing deposits of undigested protein and fat. The reasons for their appearance are often aggregated: unhealthy diet, sedentary lifestyle, and overeating.

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

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

dos and don'ts

A gluten-free diet isn't as scary as it may sound, so even fans of luscious baked goods and healthy nutrition shouldn't sound the alarm.

How to eliminate gluten

Here are some useful facts about gluten free diets:

1. Not all grains contain harmful proteins. So they weren't found in rice and corn, you can also use corn, buckwheat, quinoa. Gluten and similar proteins are found in wheat, barley, rye, corn, oats.
2. Only cereal protein is dangerous - starch can continue to be consumed as before, so baked goods and other pasta products can remain in the diet.
3. Pay attention to the composition of finished products: biscuits, sweets, snacks, sauces, food additives and canned foods, in which gluten is added to viscosity and maintain a firm texture.
4. Today you can find a wide variety of diet products labeled "gluten free" - breads, confectionery bars and cakes.
5. A gluten-free diet helps cleanse the body, "speeds up" the metabolism and helps you lose weight, while not having to be low in calories, so it's suitable for athletes, active people, children who need proper nutrition for development, and others who they want to improve their health without losing the pleasure of eating.

It is also important to note that a gluten free diet is available to everyone. Even on a modest food budget, you can stick to a diet. If you abandon gluten-free cereals and breads in favor of potatoes and safer bread, the cost of food during the week is unlikely to change.

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

Important: If grain proteins are uncomfortable for a vegan person, you should consider adding mushrooms, eggs, or dairy products to your food. Otherwise, you'll have to settle for just beans and nuts. And this set is not always enough to provide the body with everything it needs.

How to monitor your diet

It is not necessary for people with healthy health conditions to follow a specially designed menu. For an overall improvement in well-being, just start monitoring your diet:

• deduce the composition of the products,
• prepare the dough with starch, corn and rice flour,
• include bran in the food,
• fresh fruits and vegetables.

But at first, experts recommend trying out a guide written by nutritionists to help you feel better. After that, it will be possible to maintain a similar diet, adding variety at your discretion.

Gluten Free Diet Menu for Weight Loss

Anyone looking to lose weight and detox their body can use a low-calorie menu that excludes gluten, and people who lead an active lifestyle can try a healthy weekly diet.

To lose extra pounds, you need to not only give up gluten in favor of dietary fiber in fruits, but also reduce your intake of carbohydrates - starches and sugars. Therefore, it is necessary to exclude or reduce the portions of potatoes, cereals, bread, sugar and fatty confectionery.

An example of a healthy menu for a week (portions are calculated based on gender, age, activity and basal weight):

Monday

• Breakfast - milk / tofu omelet with corn porridge, a glass of orange juice, an apple.
• Lunch - roast beef with stews (with soy or beans for vegans), broth, tea or coffee without sugar.
• Afternoon snack - a serving of dried fruit.
• Dinner - kefir, in the presence of hunger, you can add honey or b / g flakes.

third

• Breakfast - Starchy pancakes with fruit (in an egg with dried apricots or an apple), a portion of low-fat yogurt, unsweetened herbal tea.
• Lunch - steamed chicken / mushrooms with vegetables (no potatoes), fruit juice.
• An afternoon snack is a handful of nuts.
• Dinner - banana, kefir or yogurt.

Wednesday

• Breakfast - one hard-boiled egg / serving of tofu or chia jam, vegetable salad, rice cakes with cheese, herbal tea.
• Lunch - Fish cooked with carrots or peppers / mashed peas with sesame and vegetables, sugar-free drinks.
• Afternoon snack - yogurt or kefir, a piece of dark chocolate.
• Dinner - biscuits b/g.

Thursday

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

Friday

• Breakfast - corn cakes with avocado paste or sesame oil, fresh fruit, drinks to taste.
• Lunch - creamy vegetable soup with chicken milk / tofu, boiled egg / peanuts.
• An afternoon snack - a handful of walnuts or a slice of dark chocolate.
• Dinner - fruit smoothies with kefir.

Saturday

• Breakfast - smoothies in kefir with cucumber and herbs, bread or biscuits b/g, dark chocolate and sugar-free drinks.
• Lunch - Starch seafood noodles or rice with vegetables, broth (something from Asian cuisine), sesame seeds can be added.
• Afternoon snack - fruit bread or an ecological bar.
• Dinner - banana.

Sunday

• Breakfast - scrambled eggs or grilled tofu with mushrooms, fresh and dried fruit.
• Lunch - broth, boiled eggplant, diet biscuits.
• Afternoon snack - yogurt with honey.
• Dinner - pancakes with banana starch or cheese.

Recommendations

The broth can be cooked in lean meat, seafood or aromatic vegetables - carrots, onions, celery. It's helpful to add mild digestion-stimulating spices to the recipe - Provençal herbs, cloves, bay leaf, a pepper mixture.

Instead of starch, you can use any b/g of flour you like.

On a diet, it is advisable to limit your salt intake, but not eliminate it entirely.

If you don't have enough energy, you can refresh yourself with dried fruit, b/g bread, boiled egg. The menu is for medium to moderate activities. The caloric content of a daily serving should be 1500/2000 kcal for women and men, respectively.

This diet will allow you to lose weight up to 5 kg in the first 1-2 weeks - and 3 kg less without physical conditioning.

A weekly gluten free diet for kids

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

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

Special attention is given to sweets.

Approximate meal plan for one week

Monday

• Breakfast - a serving of cottage cheese, a glass of fresh juice, biscuit b / g.
• Lunch - green cream soup with vegetables and potatoes, a cheese sandwich on a corn tortilla, tea.
• Afternoon snack - fruit bar, fresh fruit;
• Dinner - vegetable stew, yogurt, jam.

third

• Breakfast - rice porridge with milk, green tea, apple.
• Lunch - a light soup with millet, a herb omelet / a serving of tofu, mashed potato, marmalade or marshmallow in dessert agar, any drinks.
• Afternoon Snack - starchy cheesecake or cheesecakes with homemade jam or sour cream, jam.
• Dinner - yogurt and fruit smoothie, biscuit b/g.

Wednesday

• Breakfast - boiled egg / portion of feta cheese or tofu, corn porridge, peach, tea.
• Lunch - broth, chicken fillet / a serving of chickpeas in a delicate creamy sauce, steamed vegetables (you can use mild seasonings), tea or juice, butter for dessert.
• Afternoon snack - kozinaki from nuts or dried fruit.
• Dinner - herb yogurt, eco-marshmallows.

Thursday

• Breakfast - corn pancakes with cottage cheese, fruit, tea.
• Lunch - broth, vegetables cooked with meat or beans (eg in a tomato), any sweets safe for dessert.
• Afternoon snack - yogurt, rice cake with butter.
• Dinner is a fruit smoothie.

Friday

• Breakfast - cream soup with carrots and corn (you can add chicken / peas), fruit bar, jam or tea.
• Lunch - vegetable salad, a portion of cottage cheese, rice balls, fried in oil, jam.
• Afternoon snack - banana, chocolate milk or gluten-free caramel dessert (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, potato stew with green beans and vegetables, jam, jam.
• Afternoon snack - glazed cream cheese / peanut portion, fruit.
• Dinner - a glass of yogurt with honey, biscuits b / g.

Sunday

• Breakfast - milk and fruit smoothie, grilled cheese or tofu with vegetables, tea.
• Lunch - borscht (with meat, beans or mushrooms), vegetable cutlets (carrots, zucchini or cabbage - in starch), marmalade or fruit, tea.
• Afternoon snack - starch cookies or pudding, you can have chocolate, bananas, a glass of milk.
• Dinner - rice with milk and berries, tea.

Recommendations

Depending on the child's age and needs, you may want to allow your child to supplement with dairy products, vegetables and b/g of additional grains, trying to balance sweets in the diet and provide enough fiber.

Nutritionists strongly advise against the ban on drinking milk for up to 5-8 years, as well as fermented dairy products for up to 16 years - they are necessary for skeletal growth with muscles and for the formation of proper digestion.

A casein-free diet must be compiled by an expert - individually. BGBK's complex nutritional system requires supplementation with vitamins and minerals in strict dosage.

A weekly gluten free diet for active people

Anyone who works hard or loves nutritious meals needs a hearty menu. In this diet, the proportion of carbohydrates is increased, without forgetting the increase in proteins and fats. Athletes can focus on protein products. Here is a sample of a dense gluten free menu for a week.

Monday

• Breakfast - smoothies with fruit and honey in yogurt, scrambled eggs or grilled cheese (tofu possible), 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 a bar b / g.
• Dinner - julienne with squid or mushrooms (the basket is made of starch), tea, fruit alcohol can be used.

third

• Breakfast - chia jam or rice pudding with fruits and nuts, boiled egg / cheese / tofu, coffee.
• Lunch - Chicken or Pea Cream Soup, Roasted Fish / Mushrooms and Rice with Vegetables, Tea, Dried Fruit.
• Afternoon snack - biscuits b/g.
• Dinner - a sour milk smoothie with any filling (b/g).

Wednesday

• Breakfast - scrambled eggs or cream avocado with rice porridge, rice bread with cheese / tofu, tea or coffee.
• Lunch - soup with fennel noodles (with starch) - chicken or mushroom, steak / soy goulash with potatoes and vegetables, tea, homemade kozinaki (in all ready-made products - noodles, soy - it is necessary to check the labeling).
• Afternoon snack - cheesecake b / g and tea with milk.
• Dinner - Starch Chocolate Pudding, Corn Flakes with Milk.

Thursday

• Breakfast - buckwheat with mushrooms or chickpeas, yogurt, coffee.
• Lunch - creamy tomato soup with chicken or tofu, eggplant or pepper stew, corn sandwich with cheese or peanut butter, tea.
• Afternoon snack - jam, gluten free homemade chocolate chip cookies, tea or juice.
• Dinner - b/g spaghetti with pesto or creamy sauce, maybe wine.

Friday

• Breakfast - corn sandwiches with sesame oil and avocado, cheese, red fish - to taste and possibilities, a hard-boiled egg, a handful of assorted nuts, tea or coffee.
• Lunch - kharcho soup, carrot chops with meat or mushrooms, a portion of fresh corn porridge.
• Afternoon snack - nuts and dried fruit, tea with milk.
• Dinner - pumpkin porridge with rice or millet.

Saturday

• Breakfast - rice porridge, scrambled eggs / tofu, green beans, fermented milk smoothie with fruit, tea.
• Lunch - chicken or vegetable soup, pea-sesame falafel, cakes with butter, coleslaw, tea, sweets.
• Afternoon snack - chocolate starch cookies with banana, prunes and dates, tea or coffee with milk.
• Dinner - kefir with garlic and herbs, corn biscuits or nachos.

Sunday

• Breakfast - baked potatoes with cheese, tomatoes and spices, corn cakes with peanut butter, bananas, coffee.
• Lunch - miscellaneous or tomato soup with olives and mushrooms, buckwheat with meat or beans and spices, honey bread with honey, 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 by soy and rice derivatives, compensating for the acid. Almond and coconut milk can be added to drinks and desserts. Any spice can be used.

Homemade Gluten Free Bakery Recipes

Gluten Free Quick Pancakes

Finally, we'll explain how to make thin homemade cakes or pancakes with starch. Based on them, you can prepare "sheet rolls" - rolls or envelopes with any type of filling. Most often they are made with cottage cheese, potatoes with mushrooms, bean paste, caramel and also served with jam or sour cream.

Ingredients list:

• starch - 5 tbsp. me . ;
• milk - 500 ml;
• eggs - 4 pieces;
• salt and sugar to taste;
• vegetables or butter for processing and impregnation in pans.

It is necessary to shake the eggs and gradually introduce the sifted starch, taking care not to form lumps. The billet is salted and the hot milk is poured in little by little, stirring the dough.

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

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

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

vegan tortillas

To make vegan tortillas, you need:

• water - 1 tbsp. ;
• rice, almond or soy milk - 1 tbsp. ;
• starch - until 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 consumption to lubricate the pan and ready-made pancakes.

The starch is diluted with milk, salt and sugar are added and the dough is diluted with water until it has a very liquid consistency. Pancakes are tough thanks to the starch and won't tear.

Sheets are cooked in a large, well-greased skillet. The pancake hardens and dries quickly, after which it must be turned expertly. The finished sheets are oiled.

If a complex filling is wrapped, place envelopes or rolls in a container and cook for another 20-25 minutes in the oven under a creamy or tomato sauce.

This is useful if you thicken this dough. It will make fluffy pancakes, muffins or blank for muffins.

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