One week gluten-free diet for adults and children

Biologists have found that removing gluten from foods significantly improves health, speeds up metabolism and healthy weight loss. We offer a useful option - a gluten-free diet for a week for a slim figure, an active and complex lifestyle especially for children with many options (each reader will finda suitable option).

Why is gluten dangerous for the body?

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

Otherwise, it is called gluten intolerance, manifested by reactions similar to allergies.

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

The nature of the harmful effects of gluten is that it is insoluble in water and is not absorbed by the body in large quantities. Therefore, sticky gluten will be deposited on the villi of the intestine, causing discomfort and hindering the functioning of the digestive system.

This leads to a number of physiological disorders:

• impaired intestinal motility, impeding the movement of food;
• reduced absorption of nutrients;
• bloating, burning or itching sensation in the intestines;
• degradation of fat and protein metabolism;
• feeling of heaviness, increased body temperature, weakness, coma, sometimes - nausea.

Some beans have a similar feel. People who are not susceptible to celiac disease can consume gluten, but only in small amounts and always in the preparation of fresh vegetables and fermented dairy products, which helps to improve the microflora.

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

For many people, grain products remain one of the main sources of valuable carbohydrates, as they are ubiquitous and affordable for any family.

So, if it is not possible to completely eliminate cereals and breads from your diet, you need to monitor the combination of ingredients in the menu to keep the body active and strong.

How the gluten-free diet works

People with gluten intolerance must cut out 100% of gluten-containing foods, but the gluten-free diet has become popular among advocates of a healthy lifestyle - in such cases, it's not possible. except for cereals.

Avoiding cereal proteins allows you to observe pleasant changes in health:

• normalize stool and natural mode of bowel movements, get rid of constipation;
• eliminate swelling, burning, heartburn, blockage of food;
• cleans the blood, normalizes the skin, strengthens immunity (in the absence of bad habits and the use of other useful products);
• improve sleep, eliminate edema;
• normalizes blood sugar and cholesterol levels;
• Lose weight, increase endurance.

All these results are achieved by the elimination of toxins from the intestines - the decaying residues of undigested fats and proteins. The reason for their appearance is usually an unhealthy diet, a sedentary lifestyle and overeating.

In a weight loss program, the removal of gluten from food is encouraged to be enhanced with regular gentle exercise, such as walking, aerobics, or dancing.

At a medical center for celiac disease and dairy intolerance, vitamins are usually taken as prescribed by your doctor.

Do's and Don'ts

The gluten-free diet isn't as scary as it sounds, so even fans of fresh baked goods and healthy nutrition shouldn't be alarmed.

How to get rid of gluten

Here are some helpful facts about the gluten-free diet:

1. Not all grains contain harmful protein. 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, and oats.
2. Only cereal protein is dangerous - starches can be continued to be consumed 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: cookies, candy, chips, sauces, food additives and canned goods, to which gluten is added to create viscosity and maintain a firm texture.
4. Today, you can find a wide variety of diet products labeled "gluten-free" - breads, cakes, and pastries.
5. Gluten-free diet helps to purify the body, speed up metabolism and help lose weight, and is not low in calories, so it is very suitable for athletes, active people, children who need adequate nutrition to grow. develop. and others who want to improve their health without sacrificing the joy of eating.

It's also important to note that a gluten-free diet is available to everyone. Even with a modest food budget, you can still stick to your diet. If you get rid of gluten-free cereals and breads and switch to safer potatoes and breads, the cost of food for the week is unlikely to change.

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

Important: If protein from grains makes vegetarians uncomfortable, you should consider adding mushrooms, eggs or dairy products to your food. Otherwise, you'll have to be content with just beans and nuts. And such a set is not always enough to provide the body with everything it needs.

How to track your diet

Conditionally healthy people don't necessarily follow a tailored menu. To improve the general condition, it is enough to simply start monitoring the diet:

• except for the ingredients of the product,
• prepare dough with starch, corn and rice flour,
• include bran in feed,
• fresh vegetables and fruits.

But initially, experts recommend trying out guidelines written by a nutritionist to help you feel better. After that, it is possible to maintain a similar diet, adding as many varieties as you like.

Gluten-free weight loss diet menu

Anyone looking to lose weight and detox can use a low-calorie gluten-free menu, and those with an active lifestyle can try a hearty weekly meal plan.

To lose more weight, you need not only to forego gluten with fiber from fruit, but also cut down on your intake of carbohydrates - starches and sugars. Therefore, it is necessary to eliminate or reduce the portions of potatoes, cereals, bread, sugar and fatty confectionery.

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

Monday

• Breakfast - milk/tofu omelette with corn porridge, a glass of orange juice, an apple.
• Lunch - barbecue with stews (with soy or beans for vegans), broth, unsweetened tea or coffee.
• Afternoon snack - a serving of dried fruit.
• Dinner - kefir, when hungry you can add honey or flour b / g.

Tuesday

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

Wednesday

• Breakfast - one hard egg / one serving of tofu or chia seed jelly, vegetable salad, rice cake with cheese, herbal tea.
• Lunch - fish stew with carrots or chili / mashed beans with sesame seeds and vegetables, unsweetened drink.
• Afternoon snack - yogurt or kefir, a piece of dark chocolate.
• Dinner - b/g cookies.

Thursday

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

Friday

• Breakfast - tortillas with butter or sesame oil, fresh fruit, drinks to taste.
• Lunch - creamy vegetable soup with chicken/tofu, hard-boiled egg/peanuts.
• An afternoon snack - a handful of nuts or a slice of dark chocolate.
• Dinner - fruit smoothie with kefir.

Saturday

• Breakfast - kefir smoothie with cucumber and herbs, bread or crackers, dark chocolate and sugar-free drink.
• Lunch - seafood and starchy noodles or rice with vegetables, broth (dish from Asian cuisine), sesame seeds can be added.
• Afternoon snack - fruit sandwiches or eco bar.
• Dinner - banana.

Sunday

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

Recommendations

The broth can be cooked from lean meat, seafood or herbs - carrots, onions, celery. It helps to add mild digestive-stimulating spices to the recipe - Proven herbs, cloves, bay leaf, chili blend.

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

In the diet, salt should be limited, but not completely eliminated.

If you do not have enough energy, you can quench your thirst with dried fruit, b / g bread, boiled eggs. The menu is for medium to moderate activity. The calorie content of a daily serving 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 subtract 3 kg if you do not exercise.

Weekly gluten-free diet for kids

If a child has an intolerance, the first step is to rule out all synthetic sauces, canned foods, and fast foods - for those foods, gluten is added.

Toddlers and teens' diets should feature homemade foods: pureed soups, dairy products (or their calcium-rich equivalents), and safe cereals.

Pay special attention to sweets.

Approximate meal plan for a week

Monday

• Breakfast - a portion of cheese, a glass of fresh juice, crackers.
• Lunch - green cream soup with vegetables and potatoes, cheese sandwich with tortillas, tea.
• Afternoon snack - fruit bar, fresh fruit;
• Dinner - vegetable stew, yogurt, mixed potatoes.

Tuesday

• Breakfast - rice porridge with milk, green tea, apple.
• Lunch - a light soup with millet, an omelet with herbs / a serving of tofu, mashed potatoes, marmalade or marshmallows on jelly for dessert, any drink.
• Afternoon snack - cheesecake or starchy cheesecake with homemade jam or sour cream, compote.
• Dinner - yogurt and fruit smoothie, crackers.

Wednesday

• Breakfast - hard-boiled egg / serving of feta cheese or tofu, corn porridge, peaches, tea.
• Lunch - broth, chicken fillet / portion of chickpeas in a delicate cream sauce, steamed vegetables (you can use mild seasoning), tea or juice, avocado scones for dessert.
• Afternoon snack - kozinaki nuts or dried fruit.
• Dinner - herbal yogurt, eco marshmallows.

Thursday

• Breakfast - tortillas with cheese, fruit, tea.
• Lunch - broth, stewed vegetables with meat or beans (for example, in tomatoes), any safe sweets 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, juice or tea.
• Lunch - vegetable salad, small portion of cheese, rice balls, fried in oil, compote.
• Afternoon snack - banana, chocolate milk or gluten-free caramel dessert (starchy pudding, ice cream).
• Dinner - scrambled eggs or a loaf of tofu.

Saturday

• Breakfast - rice with vegetables, scrambled eggs or red beans, fruit bars, tea.
• Lunch - fish/mushroom soup, green bean and vegetable stew, jelly, broth.
• Afternoon snack - glazed curd cheese / one serving of peanuts, 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, from zucchini or cabbage - on starch), marmalade or fruit, tea.
• Afternoon snack - starchy biscuits or pudding, you can with chocolate, banana, a glass of milk.
• Dinner - rice with milk and berries, tea.

Recommendations

Depending on the age and needs of the child, you can give the child more dairy products, vegetables and b/g of cereals, try to balance sweets in the diet and provide enough fiber. .

Nutritionists especially advise not to forbid children from 5-8 years old to drink milk, as well as fermented milk products until 16 years old - they are necessary for the development of the skeleton with muscles and formation of the system. proper digestion.

A casein-free diet should be compiled by a specialist - individually. The BGBK's complex nutritional system requires vitamin and mineral supplementation in strict dosages.

Weekly gluten-free diet for active people

Anyone who works hard or loves healthy meals needs a hearty menu. In such a diet, the proportion of carbohydrates is increased, also not forgetting to increase protein and fat. Athletes can focus on protein products. Here's an example of a dense gluten-free menu for a week.

Monday

• Breakfast - smoothie with fruit and honey with yogurt, scrambled eggs or grilled cheese (may contain tofu), sweetened 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 b/g bar.
• Dinner - mixed with squid or mushrooms (basket made from starch), can use tea, fruit wine.

Tuesday

• Breakfast - chia seed jelly or rice cake with fruit and nuts, hard-boiled eggs/cheese/tofu, coffee.
• Lunch - chicken or cream bean soup, grilled fish/mushrooms and rice with vegetables, tea, dried fruit.
• Afternoon snack - biscuits b/g.
• Dinner - a yogurt smoothie with any filling (b / g).

Wednesday

• Breakfast - scrambled eggs or butter cream with rice porridge, rice bread with cheese/tofu, tea or coffee.
• Lunch - soup with funchose (starch) noodles - chicken or mushroom, steak / soy goulash with potatoes and vegetables, tea, homemade kozinaki (on all ready-made products - noodles, soy - you needcheck the label).
• Afternoon snack - b/g cheesecake and milk tea.
• Dinner - starchy chocolate pudding, tortillas with milk.

Thursday

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

Friday

• Breakfast - cornbread with sesame oil and butter, cheese, red fish - to taste and possibly, a hard egg, some nuts, tea or coffee.
• Lunch - kharcho soup, carrot cutlets with meat or mushrooms, a portion of millet porridge, fresh.
• Afternoon snack - nuts and dried fruit, milk tea.
• 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, sesame falafel, pastry with butter, cabbage salad, tea, sweets.
• Afternoon snack - chocolate starch cookies with banana, prunes and dates, tea or coffee with milk.
• Dinner - kefir with garlic and herbs, tortillas or nachos.

Sunday

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

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

Homemade gluten free cake recipe

Gluten Free Quick Pancakes

Finally, we will show you how to make homemade thin cakes or pancakes from starch. On their basis, you can prepare "roll-sheets" - rolls or envelopes with any filling. Usually they are made with cheese, potatoes with mushrooms, bean paste, toffee, and are also served with jam or sour cream.

List of ingredients:

• starch - 5 tbsp. l & agrave;
• milk - 500 ml;
• eggs - 4 pcs;
• salt and sugar to taste;
• vegetables or butter for preparing pans and impregnations.

It is necessary to shake the eggs and add the starch to the sieve gradually, making sure not to form lumps. The dough has been salted and gradually add warm milk, stirring the dough.

As a final step, you can add sugar and vanilla to taste. Sometimes they add savory pancakes

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

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

Vegan cornbread

To make vegan cornbread you will need:

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

Starch is diluted in milk, salt and sugar are added, and the dough is diluted with water until a very liquid mass is formed. Pancakes are delicious because they have a lot of starch and don't tear.

Plates are cooked in a wide, well-lubricated pan. Pancakes quickly freeze and dry, then have to be expertly flipped. The finished plates are lubricated with oil.

If the filling is complicated, I put the wrap or roll in a box and simmer for another 20-25 minutes in the oven with cream or tomato sauce.

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

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