A week's gluten-free diet for adults and children

Biologists have found that removing gluten from food can significantly improve health, speed up metabolism and healthy weight loss. We provide a useful option-a gluten-free diet for a week to stay slim, an active lifestyle and a special complex for children with multiple options (every reader will find the right option).

Why gluten is bad for the body

The latest research on grains shows that gluten and similar proteins are difficult to digest by the body and cause intestinal discomfort for a large number of people. A rare disease was discovered-celiac disease, which affects only 1% of people on the planet.

Otherwise, it is called gluten intolerance, which manifests as a reaction similar to an allergic reaction.

However, people without clinical celiac disease may experience unpleasant symptoms when eating heavy food.

The harmful nature of gluten is that it is insoluble in water and is not absorbed by the body in large amounts. Because of this, sticky gluten deposits on the intestinal villi, stimulating and hindering the function of the digestive system.

This can cause many physical obstacles:

• Bowel motility worsens and food movement is blocked;
• Reduce the absorption of nutrients;
• Intestinal flatulence, burning or itching;
• Poor fat and protein metabolism;
• Feeling of heaviness, increased body temperature, weakness, drowsiness, and sometimes-nausea.

Some beans have a similar feeling. People who are not susceptible to celiac disease can eat gluten, but only in small amounts, and always eat it with fresh vegetables and fermented dairy products to improve the microbial community.

The effect of wheat protein on the nervous system is being studied. In particular, for infants and adults with autism syndrome, epilepsy and other neuro-brain complications, it is recommended to adopt a gluten-free and casein-free (milk protein) diet.

For many people, cereal products are still one of the main sources of valuable carbohydrates because they can be found everywhere and can be afforded by any family.

Therefore, if it is not possible to completely exclude grains and bread from the diet, you need to monitor the combination of ingredients in the menu to maintain the vitality and strength of the body.

How a gluten-free diet works

People with gluten intolerance must give up 100% of gluten-containing foods, but gluten-free diets have become popular among supporters of healthy lifestyles-in this case, grains cannot be completely eliminated.

Avoiding cereal protein allows you to observe pleasant changes in happiness:

• The natural pattern of stool normalization and defecation, get rid of constipation;
• Eliminate swelling, burning, heartburn, food congestion;
• Cleans the blood, normalizes the skin tone, and enhances immunity (in the absence of bad habits and the use of other useful products);
• Improve sleep and eliminate edema;
• Normalization of blood sugar and cholesterol levels;
• Get rid of excess weight and increase endurance.

All these results are due to the elimination of toxins from the intestines-undigested protein and fat breakdown deposits. They usually appear because of unhealthy diet, sedentary lifestyle and overeating.

In the weight loss plan, it is recommended to strengthen the elimination of gluten in food through regular light exercise, such as walking, aerobic exercise or dancing.

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

What to do and what not to do

A gluten-free diet is not as scary as it seems, so even fans of delicious baked goods and healthy nutrition should not sound the alarm.

How to eliminate gluten

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

1. Not all grains contain harmful protein. Therefore, they are not found in rice and corn. You can also use millet, buckwheat, and quinoa. Gluten and similar proteins are found in wheat, barley, rye, millet, and oats.
2. Only cereal protein is dangerous-starch can continue to be eaten as before, so baked goods and other dough products can be kept in the diet.
3. You need to pay attention to the ingredients of the finished product: biscuits, candies, potato chips, sauces, food additives, and canned foods, where gluten is added to increase viscosity and maintain a firm texture.
4. Today, you can find a variety of diet products labeled "gluten-free"-breads, pastry bars and cakes.
5. A gluten-free diet helps clean the body, "accelerates" the metabolism and helps to lose weight. At the same time, it does not have to be low in calories. Therefore, it is suitable for athletes, active people, children who need adequate nutrition and development, and other people who want toPeople who improve their health without losing the pleasure of eating.

It is also worth noting that everyone can use a gluten-free diet. Even if your food budget is small, you can keep on a diet. If you abandon gluten grains and bread in favor of potatoes and safer bread, the cost of food for a week will hardly change.

If you buy environmentally friendly products (bars, special flour and grains), you can increase it by 10-30%.

Important note: If cereal protein causes discomfort to vegans, you should consider adding mushrooms, eggs or dairy products to your food. Otherwise, you will have to be content to eat only beans and nuts. And such a set is not always enough to provide everything the body needs.

How to monitor your diet

Healthy people do not need to follow a specially designed menu. In order to improve overall health, it is enough to start monitoring your diet:

• Subtract product ingredients,
• Prepare the dough with starch, corn and rice flour,
• Add bran to food,
• Fresh vegetables and fruits.

But at first, experts recommend trying the guidelines written by a nutritionist to help you feel better. After that, you can maintain a similar diet and increase diversity based on your judgment.

Gluten-free diet menu for weight loss

Anyone who wants to lose weight and detox their body can use a gluten-free low-calorie menu, while those who lead an active lifestyle can try a hearty diet once a week.

To lose excess weight, you not only need to give up gluten and switch to fruit dietary fiber, but you also need to reduce the intake of carbohydrates-starch and sugar. Therefore, it is necessary to eliminate or reduce the portion of potatoes, cereals, bread, sugar and fatty confections.

Example of a week’s healthy menu (calculated in part based on gender, age, activity, and baseline weight):

on Monday

• Breakfast-milk omelette/tofu with polenta, a glass of orange juice, an apple.
• Lunch-stew (soy or beans for vegetarians), broth, tea or sugar-free coffee.
• Afternoon snack-a piece of dried fruit.
• Dinner-Kefir, in case of hunger, you can add honey or b/g flakes.

Tuesday

• Breakfast-starchy pancakes with fruit (eggs with dried apricots or apples), a low-fat yogurt, and sugar-free herbal tea.
• Lunch-Steamed chicken/mushroom with vegetables (no potatoes), juice.
• The afternoon snack is a handful of nuts.
• Dinner-banana, kefir or yogurt.

Wednesday

• Breakfast-a hard egg/a tofu or kiwi jelly, vegetable salad, cheese rice cake, herbal tea.
• Lunch-Carrot or chili fish stew/pea puree with sesame and vegetables, sugar-free beverage.
• Afternoon snack-yogurt or kefir, a piece of dark chocolate.
• Dinner-b/g biscuits.

Thursday

• Breakfast-fresh fruit and some cheese or almonds, herbal tea.
• Lunch-stewed beans, for example, tomato beans, strong tea.
• Afternoon snack-gluten-free bread or biscuits.
• Dinner-yogurt with fruit.

Friday

• Breakfast-guacamole or sesame oil tortillas, fresh fruit, drinks.
• Lunch-Creamy milk vegetable soup with chicken/tofu, boiled eggs/peanuts.
• Afternoon snack-a handful of nuts or a slice of dark chocolate.
• Dinner-Kefir fruit smoothie.

Saturday

• Breakfast-kefir smoothie with cucumber and vanilla, bread or b/g biscuits, dark chocolate and sugar-free drinks.
• Lunch-seafood and starchy noodles or rice with vegetables, broth (from Asian cuisine), sesame seeds.
• Afternoon snack-fruit bread or eco bar.
• Dinner-bananas.

Sunday

• Breakfast-scrambled eggs or grilled tofu with mushrooms, fresh dried fruits.
• Lunch-broth, stewed eggplant, diet biscuits.
• Afternoon snack-yogurt with honey.
• Dinner-starchy pancakes with banana or cheese.

Suggest

The broth can be cooked on lean meat, seafood or aromatic vegetables (carrots, onions, celery). It is useful to add light spices that stimulate digestion-Provence vanilla, cloves, bay leaf, pepper mixture.

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

When dieting, it is recommended to limit the intake of salt, but it cannot be completely eliminated.

If you don't have enough energy, you can use dried fruits, b/g bread, and boiled eggs to refresh yourself. This menu is suitable for medium to medium activities. The calorie content of one serving per day for women and men should be 1500/2000 kcal respectively.

Such a diet can allow you to lose 5 kg in the first 1-2 weeks-and 3 kg without exercising.

Children's weekly gluten-free diet

If the child is intolerant, the first step is to eliminate all synthetic sauces, canned foods and fast food-it is this type of food that has gluten added.

The diet of young children and adolescents should be based on homemade food: soups, dairy products (or their calcium-rich equivalents) and safe cereals.

Pay special attention to sweets.

Approximate meal plan for the week

on Monday

• Breakfast-a cheese, a glass of fresh juice, b/g biscuits.
• Lunch-green cream soup with vegetables and potatoes, cheese sandwiches on tortillas, tea.
• Afternoon snack-fruit bar, fresh fruit;
• Dinner-vegetable stew, yogurt, preserves.

Tuesday

• Breakfast-milk porridge, green tea, apples.
• Lunch-Light millet soup, vanilla omelet/a serving of tofu, mashed potatoes, marshmallow on agar or marshmallow as dessert, any beverage.
• Afternoon snack-cheesecake or starch cheesecake with homemade jam or sour cream, candied fruit.
• Dinner-yogurt and fruit smoothie, b/g biscuits.

Wednesday

• Breakfast-boiled eggs / a feta cheese or tofu, polenta, peaches, tea.
• Lunch-broth, chicken fillet / a portion of chickpeas with delicate cream sauce, steamed vegetables (you can use mild spices), tea or fruit juice, dessert butterscotch.
• Afternoon snack-nut kozinaki or dried fruit.
• Dinner-yogurt with vanilla, ecological marshmallow.

Thursday

• Breakfast-burrito with cheese, fruit, tea.
• Lunch-broth, stew or legumes (for example, in tomatoes), any safe dessert dessert.
• Afternoon snack-yogurt, butter rice cake.
• Dinner is a fruit smoothie.

Friday

• Breakfast-Carrot and corn cream soup (you can add chicken/pea), fruit sticks, preserves or tea.
• Lunch-vegetable salad, a cheese, rice balls, fried, preserves.
• Afternoon snack-banana, chocolate milk or gluten-free caramel desserts (starch pudding, ice cream).
• Dinner-scrambled eggs or tofu bread.

Saturday

• Breakfast-vegetable rice, scrambled eggs or red beans, fruit bar, tea.
• Lunch-fish/mushroom soup, potato stew with green beans and vegetables, jelly, preserves.
• Afternoon snack-glazed curd cheese/part of peanuts, fruit.
• Dinner-a cup of honey yogurt, b/g biscuits.

Sunday

• Breakfast-milk and fruit smoothie, grilled cheese or tofu with vegetables, tea.
• Lunch-borscht (with meat, beans or mushrooms), vegetable slices (carrots, from zucchini or cabbage-starch), jam or fruit, tea.
• Afternoon snack-starch biscuits or pudding, can be paired with chocolate, banana, and a glass of milk.
• Dinner-rice with milk and berries, tea.

Suggest

Depending on your child's age and needs, you can ask him to add extra dairy products, vegetables and b/g grain products, try to balance the sweets in the diet and provide enough fiber.

Nutritionists strongly advise against banning milk for infants under 5-8 years of age, and fermented dairy products under 16 years of age-they are necessary for skeletal muscle growth and proper digestion.

The casein-free diet should be individually prepared by experts. BGBK's complex nutritional system requires strict supplementation of vitamins and minerals.

A weekly gluten-free diet for active people

Anyone who works hard or likes nutritious meals needs a generous menu. In such a diet, the proportion of carbohydrates increases. Don't forget the increase in protein and fat. Athletes can focus on protein products. This is a sample of an intensive gluten-free menu for the week.

on Monday

• Breakfast-yogurt with fruit and honey smoothies, scrambled eggs or grilled cheese (you can eat tofu), sweet coffee.
• Lunch-borscht with meat or beans, potatoes with vegetables in a pot, tea with b/g biscuits.
• Afternoon snack-a cup of milk or tea with a b/g bar.
• Dinner-shredded squid or mushroom (the basket is made of starch), tea, fruit wine can be used.

Tuesday

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

Wednesday

• Breakfast-scrambled eggs or avocado cream with rice porridge, rice bread with cheese/tofu, tea or coffee.
• Lunch-plump noodle soup (starch)-chicken or mushroom, steak/soy potato stew with potatoes and vegetables, tea, homemade kozinaki (all ready-made products-noodles, soybeans-you need to check the label).
• Afternoon snack-b/g cheesecake and milk tea.
• Dinner-starchy chocolate pudding, milk corn flakes.

Thursday

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

Friday

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

Saturday

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

Sunday

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

If necessary, replace dairy products with soy and rice products to compensate for the acid. Almonds and coconut milk can be added to drinks and desserts. Any fragrance can be used.

Homemade gluten-free baking recipes

Gluten-free quick pancakes

Finally, we will show you how to use starch to make thin homemade cakes or pancakes. Based on them, you can prepare "paper rolls"-rolls or envelopes with any filler. In most cases, they are made with cheese, mushroom potatoes, bean paste, toffee, and are also served with jam or sour cream.

Ingredient list:

• Starch-5 tablespoons. . ;
• Milk-500 ml;
• Eggs-4;
• Salt and sugar to taste;
• Vegetables or butter for pot processing and dipping.

It is necessary to shake the eggs and gradually add the sifted starch to make sure there are no lumps. Marinate the dough, gradually pour in warm milk, and stir the dough.

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

• ketchup
• Onion and garlic powder,
• Chopped fresh herbs (such as dill or basil) or
• Dried herbs.

Good to know: you can mix b/g flour with starch.

Vegan Tortillas

To make vegan tortillas, you need:

• Water-1 tablespoon;
• Rice, almond or soy milk-1 tablespoon;
• Starch-to reach the desired consistency (from 4-5 tablespoons liters);
• Salt, sugar-to taste;
• Soda water-a quarter teaspoon. (Optional, but pancakes are required);
• Vegetable oil-based on the consumption of lubricated frying pans and ready-made pancakes.

The starch is diluted in milk, salt and sugar are added, and the dough is diluted with water until it forms a very liquid consistency. Due to the presence of starch, the pancakes are tough and will not tear.

The sheets are cooked in a large, greased pan. The pancakes solidify and dry quickly, after which they must be flipped cleverly. The finished board is lubricated with oil.

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

This is useful if you thicken the dough like this. It will make fluffy pancakes, dumplings or dumpling blanks.

A gluten-free diet once a week is a healthy way to tone your body, relieve constipation, heartburn, and swelling. This will give you another opportunity to love your reflection in the mirror and feel relaxed and confident. Try it too!