The essence of a gluten-free diet for weight loss. Menu, list of allowed and prohibited products. A gluten-free diet for weight loss and cleansing is a special diet that involves the exclusion of certain foods from the menu, or rather gluten. Gluten is a substance found in cereals, in other words, it is gluten, which is a vegetable protein.
Benefits of a gluten-free diet
Not so long ago, a gluten-free diet plan was prescribed for people with celiac disease. This is gluten intolerance, which disrupts the work of the pancreas and liver. At the same time, doctors noted not only a decrease in intoxication, but also a significant weight loss in people who removed gluten from the diet.
Benefits of a gluten-free diet:
- Rapid weight loss … In just a week, you can lose 3-4 kg. At the same time, the weight stands still for a long time.
- Promotes the removal of toxins … It is gluten that "preserves" and binds toxins that are deposited on the intestinal walls in the form of fecal stones.
- Varied diet … Thanks to the correct selection of foods, you will eat complete and balanced.
- Lack of hunger … The menu is varied and quite satisfying. Accordingly, you will not feel dizzy and feel weak.
- Reduction of breakouts … Many people are allergic to gluten. Because of this, atopic dermatitis and psoriasis appear.
- Useful for small children … Porridge with gluten is not recommended to be introduced into the baby's menu first. Very often, infants have diathesis specifically for oatmeal or wheat porridge. If your child's stool is oily, reduce the amount of grains in the diet.
- Restores intestinal microflora … In some people, the villi in the intestines are destroyed by gluten.
Accordingly, after the introduction of a gluten-free diet, intestinal function is restored. Nutrients are completely absorbed from food.
Contraindications to using a gluten-free diet
Despite the benefits of a gluten-free diet, there are contraindications to its use. As you know, vegetable protein is a building material for muscles and bones, so a lack of it in some cases can lead to ailments of the musculoskeletal system.
Contraindications:
- Pregnancy and breastfeeding … During this period, a woman needs plant and animal proteins, as they are involved in metabolic processes and the construction of fetal bones.
- Hormonal ailments … These include diabetes and thyroid disease. In such cases, gluten is indicated as it helps support the body.
- Children and the elderly … Gluten is a source of raw materials for muscle building. In addition, it is involved in many chemical reactions in the body.
- Recovery period after surgery … Gluten contains vitamins A and B, their deficiency can slow down the process of healing and tissue regeneration after surgery.
- Anorexia … Gluten is a high-calorie protein that is indicated for those with reduced body weight. It allows you to quickly gain muscle mass.
- Disturbances in the work of the nervous system … Gluten is responsible for the transmission of signals between neurons, respectively, with paresis, paralysis and pyramidal insufficiency, it is necessary to eat food with gluten.
- Traumatic brain injury … Such injuries lead to hematomas; vitamins of groups A and B are needed for their resorption.
Foods for a gluten-free diet
The diet on a gluten-free diet is quite varied. You can not significantly limit yourself to food. Some foods can be replaced with gluten-free foods.
Allowed gluten-free foods
Supermarkets now have products labeled “gluten free,” but most foods contain this plant protein. It is even added to dairy products, as gluten makes them thick. Now it is introduced into yoghurts, kefir and curd creams. Even in the preparation of canned fish and meat, gluten is used. It is found in tomato or white sauces (sauce).
Gluten Free Foods:
- Fresh chicken and quail eggs. They can be used to make omelets, sauces and add to soups.
- Meat and poultry. The only condition for their use is the absence of the marinade. Spices and breading can also contain gluten.
- Beans, beans and seeds. Choose unprocessed foods. Canned beans and peas are not worth buying. Some manufacturers do not indicate that canned food contains gluten.
- Dairy products. This applies to whole milk and dairy products prepared on their own. You can prepare yogurt, kefir and cottage cheese from bacterial starter cultures. To do this, use a yogurt maker or a regular thermos.
- Rice, buckwheat and millet. There is no gluten in these cereals, so they can be used in any form. Casseroles, desserts and puddings are made from these cereals.
- Oatmeal, soy, rice, buckwheat flour. Such flour can be used to bake pies and make dumplings.
- Oatmeal. Regular oats are gluten-free, so you need to buy oatmeal or chops labeled "gluten-free."
- Vegetables and fruits. There is no gluten in these plant-based products, so they are introduced to the menu in unlimited quantities.
- Flax seeds and potato starch. It is starch that replaces wheat flour in breadcrumbs and when baking.
Prohibited foods for gluten-free diets
Gluten is found in 80% of purchased food. Some manufacturers do not indicate that gluten is included in the product. Accordingly, you need to know which foods contain gluten, even if it is not included on the label.
Products containing gluten:
- Cereals, that is, wheat, rye, barley, and oats. Accordingly, you can not eat bread, pastries and pastries from these cereals. Cereals and pasta made from these cereals are prohibited. You cannot purchase semi-finished products that contain wheat or oat flour breading.
- Sausages. Gluten is mandatory added in the production of sausages. It is a thickener and preservative.
- Mayonnaise and sauces. When preparing mayonnaise, ketchup and various gravies, gluten is used. It is a stabilizer and thickener. Thanks to gluten, low-calorie mayonnaises do not stratify into water and fat.
- Stored soups and noodles. Gluten is always added to convenience foods for fast food. It thickens the soup.
- Ready-made breakfast cereals. This also applies to cereals "Fitness", and other cereal products for weight loss. Baby breakfast balls also contain gluten.
- Sweets and ice cream. When making sweets, wheat flour is often added. It is found in fillings and creams. It is used to make waffles and cookies for making bars.
- Crab sticks, chips and fries. Potatoes are gluten-free, but spices with gluten are used in the production of chips and snacks.
- Alcoholic drinks. Oddly enough, gluten is also used in the production of vodka, cognac and even wine.
- Soft drinks. Gluten is found in cocoa, instant coffee, Coca-Cola, and sodas.
- Dairy products. It is worth completely excluding yoghurts and curds with crunchy balls, cereals and cereals from the menu. Read the ingredients carefully. Some manufacturers add gluten to regular yoghurt to keep it thick.
Medicines containing gluten:
- Almost all drugs are in tablets, dragees and sachets. In the manufacture of drugs, gluten is used to combine them. It is she who allows the main substance not to crumble.
- Powders for suspension preparation. Antibiotics and antipyretic drugs for children and adults are often made as a suspension or powder for preparation. These preparations contain gluten.
- Vitamins. Almost all vitamin complexes are made with added gluten.
- Enterol and activated carbon of domestic production.
Gluten-free diet menu
Despite the huge number of prohibitions on a gluten-free diet for weight loss, you can eat satisfyingly and fully. In addition, gluten is found in most cases in harmful and high-calorie foods.
Sample menu on a gluten-free diet:
- Breakfast … Boiled rice with chicken breast and vegetable salad. Buckwheat porridge with fruit and yoghurt without additives. Omelet with Chinese cabbage and tomatoes. Curd casserole with corn flour.
- First courses for lunch … Spinach and beef soup. Chicken breast green borscht. Corn noodle soup with herbs. Rustic soup with green peas and carrots.
- Second courses for lunch … Boiled potatoes with baked beef and tomatoes. Fried fish, breaded in potato starch or corn flour, with millet porridge. Carrot cutlets with sour cream. Vinaigrette with boiled veal.
- Snacks … Corn flour toast with cottage cheese. Rice casserole with fruit. Yogurt with fruits.
- Dinner … Pilaf with vegetable salad. Korean style potatoes and carrots baked in foil. Fish baked with vegetables on an onion pillow.
You can compose the menu yourself, choosing breakfasts, lunches and dinners from the listed options. If you wish, you can make the usual pancakes and pancakes from corn or rice flour.
If you want to lose decent weight, then sticking to this menu is not enough. It is necessary to reduce the amount of consumed fats and carbohydrates.
Gluten Free Diet Guidelines
If you suffer from skin ailments or have low hemoglobin levels for unknown reasons, you may be gluten intolerant. Only 5% of the population knows about their illness, the rest suffer from intestinal disorders and allergies to unknown foods.
Features of a gluten-free diet:
- Try to stick to a gluten-free diet for three months. Observe your condition. If your skin improves, your bowel movements are normal, and you feel better, continue with your gluten-free diet.
- Don't buy fast food in supermarkets. Almost all ready-made soups and breakfasts contain gluten.
- Do not eat in public catering and cafes. Now all food must be prepared by oneself.
- To make your life easier, look for Dr. Shar (Italy), Finax (Sweden), Glutano (Germany), Moilas (Finland). Foreign gluten-free products are labeled "gluten free products". The price of these products is higher than usual, but if there is no time to prepare food, you will have to buy ready-made food at an inflated price.
- Use fruits and vegetables as a snack. Try not to purchase store-bought yoghurts and cottage cheese desserts. Prepare fermented milk products yourself.
- Be sure to combine cereals and salads. Meat products can be eaten separately. It is preferable to cook them in the oven or steamed.
- Spices can only be eaten naturally, do not purchase spicy mixtures with salt and monosodium glutamate. They contain gluten, which is added as a stabilizer and thickener.
- To avoid dizziness and weakness on a gluten-free diet, increase the amount of protein in your diet. Remember that fiber is needed for normal digestion, so vegetables and fruits should also be in sufficient quantities.
- If you want to lose weight, increase your physical activity and reduce the calorie intake along with your diet. Some foods that are gluten-free are very fatty and high in calories.
Watch the video about the gluten-free diet:
[media = https://www.youtube.com/watch? v = UMNP2qd2FXw] The gluten-free menu was originally intended for people with celiac disease and wheat protein allergies. But now a gluten-free diet is a fashionable way of eating, which allows you to improve your health and cleanse your body of toxins.
