Gluten-free diet for a week for adults and children

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

Why gluten is dangerous for the body

The latest research on cereals has shown that gluten and similar proteins are poorly digested by the body and cause intestinal discomfort in a significant proportion of people. Was 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 reactions similar to allergic ones.

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 quantities. Because of this, sticky gluten settles on the villi of the intestines, irritating and hindering the functioning of the digestive system.

This leads to a number of physiological disorders:

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

Some legumes have a similar sensation. People who are not prone to celiac disease can consume gluten, but only in small quantities and always in a composition with fresh vegetables and fermented milk products, which improves 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 babies and adults with autism syndrome, epilepsy, and other neuro-cerebral complications.

For many, cereal products remain one of the main sources of valuable carbohydrates, since they are available everywhere and are affordable for any family.

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

How a gluten-free diet works

People with gluten intolerance have to cut out 100% of foods that contain gluten, but a gluten-free diet has become popular among supporters of a healthy lifestyle - in such cases, grains can not be completely ruled out.

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

• normalization of stool and natural bowel movements, getting rid of constipation;
• elimination of swelling, burning, heartburn, food congestion;
• cleansing the blood, normalizing complexion, strengthening immunity (in the absence of bad habits and the use of other useful products);
• improvement of sleep, removal of edema;
• normalization of blood sugar and cholesterol levels;
• getting rid of extra pounds, increasing endurance.

All these results were achieved due to the elimination of toxins from the intestine - the decomposing deposits of undigested protein and fats. The reasons for their appearance are usually in the aggregate are unhealthy diet, a sedentary lifestyle and overeating.

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

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

Do's and Don'ts

A gluten-free diet is not as scary as it might seem, so even fans of lush baked goods and wholesome nutrition shouldn't sound the alarm at all.

How to eliminate gluten

Here are some helpful facts about gluten-free diets:

1. Not all grains contain harmful proteins. So, they were 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 the protein of cereals is dangerous - starch 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 finished products: cookies, sweets, chips, sauces, food additives and canned food, in which gluten is added to viscosity and maintain a firm texture.
4. Today you can find a wide variety of dietary products labeled "gluten-free" - breads, pastry bars and cakes.
5. A gluten-free diet helps to cleanse the body, "accelerates" metabolism and helps to lose weight, while it does not have to be low in calories, therefore it is suitable for athletes, active people, children who need adequate nutrition for development, and others who want to improve their health without losing the pleasure of eating.

It's also worth noting that a gluten-free diet is available to everyone. Even with a modest food budget, you can maintain a diet. If you ditch gluten cereals and breads in favor of potatoes and safe breads, the cost of food for the week will hardly change.

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

Important: If grain proteins bring discomfort to a vegan person, you should consider adding mushrooms, eggs or dairy products to your food. Otherwise, you will have to be content with only beans and nuts. 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 conditionally healthy people to follow a specially designed menu. For a general improvement in well-being, it is enough to start monitoring the diet:

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

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

Gluten free diet menu for weight loss

Anyone who wants to lose weight and cleanse the body can use a low-calorie menu that excludes gluten, and people who lead an active lifestyle can try a hearty weekly diet.

To lose extra pounds, you need to not only give up gluten in favor of fruit dietary fiber, but also cut back on the consumption of carbohydrates - starch and sugars. Therefore, it is necessary to exclude or reduce 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 baseline weight):

Monday

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

Tuesday

• Breakfast - starchy pancakes with fruit (on an egg with dried apricots or an apple), a portion of low-fat yogurt, herbal tea without sugar.
• 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 - a hard egg / serving of tofu or chia jelly, vegetable salad, rice cakes with cheese, herbal tea.
• Lunch - stewed fish with carrots or peppers / mashed peas with sesame seeds and vegetables, drinks without sugar.
• Afternoon snack - yogurt or kefir, a piece of dark chocolate.
• Dinner - b / g cookies.

Thursday

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

Friday

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

Saturday

• Breakfast - smoothies on kefir with cucumber and herbs, bread or b / g cracker, dark chocolate and drinks without sugar.
• Lunch - seafood and starch noodles or rice with vegetables, broth (something from Asian cuisine), sesame seeds can be added.
• Afternoon snack - fruit bread or an eco bar.
• Dinner - banana.

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.

Recommendations

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 to the recipe - Provencal herbs, cloves, bay leaves, a mixture of peppers.

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

On a 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, b / g bread, boiled egg. The menu is intended for medium to moderate activity. The calorie content of a 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.

A weekly gluten-free diet for children

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

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

Special attention is paid to sweets.

Approximate meal plan for a week

Monday

• Breakfast - a portion of cottage cheese, a glass of fresh juice, b / g cracker.
• 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, compote.

Tuesday

• Breakfast - rice porridge with milk, green tea, apple.
• Lunch - a light soup with millet, an omelet with herbs / a portion of tofu, mashed potatoes, marmalade or marshmallow on agar for dessert, any drinks.
• Afternoon snack - cheesecake or starchy cheesecakes with homemade jam or sour cream, compote.
• Dinner - yoghurt and fruit smoothie, b / g cracker.

Wednesday

• Breakfast - boiled egg / serving of feta cheese or tofu, corn porridge, peach, tea.
• Lunch - broth, chicken fillet / a portion of chickpeas in a delicate creamy sauce, steamed vegetables (you can use mild spices), tea or juice, butterscotch for dessert.
• Afternoon snack - nut kozinaki or dried fruits.
• Dinner - yoghurt with herbs, eco-marshmallows.

Thursday

• Breakfast - corn pancakes with cottage cheese, fruit, tea.
• Lunch - broth, stewed vegetables with meat or beans (for example, in a tomato), 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, compote or tea.
• Lunch - vegetable salad, a portion of cottage cheese, rice balls, fried in oil, compote.
• Afternoon snack - banana, chocolate milk or gluten-free caramel dessert (starch pudding, ice cream).
• Dinner - scrambled eggs or tofu loaf.

Saturday

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

Sunday

• Breakfast - milk and fruit smoothie, grilled cheese or tofu with vegetables, tea.
• Lunch - borscht (with meat, beans or mushrooms), vegetable cutlets (carrot, from zucchini or cabbage - on starch), marmalade or fruit, tea.
• Afternoon snack - starchy cookies 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 allow him to supplement with additional dairy, vegetable and b / g grain products, trying to balance sweets in the diet and offer enough fiber.

Nutritionists strongly advise against prohibiting a baby from drinking milk up to 5-8 years old, as well as fermented milk products up to 16 - they are necessary for the growth of the skeleton with muscles and the formation of proper digestion.

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

A weekly gluten-free diet for active people

Anyone who works hard or loves nutritious meals needs a hearty menu. In such a diet, the proportion of carbohydrates is increased, not forgetting also about the increase in proteins and fats. Athletes can focus on protein products. Here's a sample of a dense gluten-free menu for a week.

Monday

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

Tuesday

• Breakfast - chia jelly or rice pudding with fruits and nuts, boiled egg / cheese / tofu, coffee.
• Lunch - chicken or pea cream soup, baked fish / mushrooms and rice with vegetables, tea, dried fruits.
• Afternoon snack - b / g cookies.
• Dinner - a 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 mushroom, steak / soy goulash with potatoes and vegetables, tea, homemade kozinaki (on all ready-made 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, 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 creamy sauce, maybe wine.

Friday

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

Saturday

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

Sunday

• Breakfast - baked potatoes with cheese, tomatoes and spices, corn cakes with peanut butter, banana, coffee.
• Lunch - hodgepodge 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 made from b / g flour with cottage cheese and herbs, fresh vegetable salad, white wine or herbal tea.

Dairy products, if necessary, are replaced with soy and rice products, compensating for the acid. Almond 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 thin homemade cakes or pancakes on starch. On their basis, you can prepare "sheet-rolls" - rolls or envelopes with any filling. Most often they are made with cottage cheese, potatoes with mushrooms, bean paste, toffee, and also served with jam or sour cream.

Ingredient List:

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

It is necessary to shake the eggs and gradually introduce the sifted starch, making sure that no lumps form. The billet is salted and warm milk is gradually poured in, stirring the dough.

In the last step, you can add sugar and vanilla to taste. Sometimes they add to salted 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 - to the desired consistency (from 4-5 tbsp. l. );
• salt, sugar - to taste;
• soda - a quarter tsp. (optional, but needed for pancakes);
• vegetable oil - according to the consumption for lubricating the frying pan and ready-made pancakes.

The starch is diluted in milk, salt and sugar are added, and the dough is diluted with water until a very liquid consistency is formed. Pancakes are tenacious thanks to the starch and do not tear.

The sheets are cooked in a wide, well-greased skillet. The pancake quickly sets and dries up, after which it must be turned over masterfully. The finished sheets are greased with oil.

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

This is useful if you thicken such a dough. It will make fluffy pancakes, dumplings or blanks for dumplings.

A weekly gluten-free diet is a healthy way to tone your body, 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!