Gluten-free diet for one week for adults and children

Biologists have found that eliminating gluten from food significantly improves well-being, speeds up metabolism, and enables healthy weight loss. We offer a sensible choice - a gluten-free diet for one week for slimness, an active lifestyle and a special complex for children in several variants (every reader will find something suitable).

Why gluten is dangerous for the body

Recent 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 the people on the planet.

Otherwise one speaks of a gluten intolerance, which manifests itself in allergic reactions.

However, people without clinical celiac disease experience uncomfortable 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, irritating and hindering the functioning of the digestive system.

This leads to a number of physiological disorders:

• Deterioration in intestinal motility, obstruction of the movement of food;
• Decrease in the absorption of nutrients;
• Bloating, burning, or itching in the intestines;
• Deterioration in fat and protein metabolism;
• Heaviness, increase in body temperature, weakness, lethargy, sometimes - to nausea.

Some legumes have a similar feel. People who are not prone to celiac disease can consume gluten, but only in small amounts and always in a composition with fresh vegetables and fermented dairy products that improve the microflora.

The effect of wheat protein on the nervous system is being researched. A gluten- and casein-free (milk protein) diet is particularly recommended for babies and adults with autism syndrome, epilepsy and other neuro-cerebral complications.

Grain products remain one of the most important sources of valuable carbohydrates for many because they are widely available and affordable for every family.

Therefore, if it is not possible to completely exclude cereals and bread from the diet, then it is necessary to monitor the combination of the components in the menu in order to keep the body vigorous and strong.

This is how a gluten-free diet works

People with gluten intolerance have to avoid 100% gluten-containing foods, but a gluten-free diet has become popular with followers of a healthy lifestyle - in such cases, cereals cannot be entirely excluded.

By avoiding grain proteins, you can observe pleasant changes in well-being:

• normalization of bowel movements and natural bowel movements, get rid of constipation;
• Elimination of swelling, burning, heartburn, food congestion;
• Purification of the blood, normalization of complexion, strengthening of immunity (without bad habits and the use of other useful products);
• Improve sleep, remove edema;
• Normalization of blood sugar and cholesterol levels;
• get rid of extra pounds, increase stamina.

All of these results have been achieved through the elimination of toxins from the intestines - the decomposing deposits of undigested protein and fats. As a rule, the reasons for their occurrence are unhealthy diet, a sedentary lifestyle, and overeating.

In a weight loss program, it is recommended that gluten be eliminated from the diet and 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 according to a doctor's prescription.

behaviour rules

A gluten-free diet isn't as scary as it might seem, so even fans of lavish baked goods and whole-fledged nutrition shouldn't sound the alarm.

How to Eliminate Gluten

Here are some helpful facts about gluten-free diets:

1. Not all grains contain harmful proteins. So they weren't found in rice and corn, you can use millet, buckwheat, and quinoa too. Gluten and similar proteins can be found in wheat, barley, rye, millet, and oats.
2. Only the protein in cereals is dangerous - starch can be consumed as before, so baked goods and other pasta can remain in the menu.
3. You need to pay attention to the composition of the finished products: cookies, candy, chips, sauces, food additives and canned foods, in which gluten is added for viscosity and maintains a firm texture.
4. Today you can find a wide variety of dietary products labeled "gluten-free" - breads, pastries and cakes.
5. A gluten-free diet helps cleanse the body, "accelerates" the metabolism and helps with weight loss, but does not have to be low in calories, so it is suitable for athletes, active people, children who need adequate nutrition for their 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 be on a diet. If you ditch gluten grains and breads in favor of potatoes and safer bread, the cost of groceries for the week is unlikely to change.

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

Important: If grain proteins are causing a vegan any discomfort, consider adding mushrooms, eggs, or dairy products to your meal. Otherwise, all you have to do is make do with beans and nuts. And such a set is not always enough to provide the body with everything it needs.

How to Monitor Your Diet

For conditionally healthy people, it is not necessary to follow a specially designed menu. For a general improvement in well-being, it is enough to start monitoring diet:

• subtract the composition of the products,
• Prepare the dough with starch, corn and rice flour,
• contain bran in food,
• fresh vegetables and fruits.

But first, experts recommend trying a guide written by nutritionists to help you feel better. After that, it is possible to maintain a similar diet and diversify it as you wish.

Gluten-free diet menu for weight loss

Anyone looking to lose weight and detox their body can use a gluten-free, low-calorie menu, and people who lead active lifestyles can try a hearty weekly diet.

In order to lose extra pounds, you not only need to give up gluten in favor of fiber from fruits, but also reduce the consumption of carbohydrates - starch and sugar. Therefore, it is necessary to exclude or reduce servings of potatoes, cereals, bread, sugar and fatty confectionery.

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

Monday

• Breakfast - milk omelette / tofu with corn porridge, a glass of orange juice, an apple.
• Lunch - fried meat with stews (with soy or beans for vegans), broth, tea or coffee without sugar.
• Afternoon snack - a serving of dried fruit.
• Dinner - kefir, if you are hungry you can add honey or b / g flakes.

Tuesday

• Breakfast - starchy pancakes with fruits (on an egg with dried apricots or an apple), a serving of low-fat yogurt, herbal tea without sugar.
• Lunch - steamed chicken / mushrooms with vegetables (not potatoes), fruit juice.
• An afternoon snack is a handful of nuts.
• Dinner - banana, kefir or yogurt.

Wednesday

• Breakfast - a hard egg / portion of tofu or chia jelly, vegetable salad, rice cake with cheese, herbal tea.
• Lunch - steamed fish with carrots or paprika / pea puree with sesame seeds and vegetables, drinks without sugar.
• Afternoon snack - yogurt or kefir, a piece of dark chocolate.
• Dinner - b / g biscuits.

Thursday

• Breakfast - fresh fruit and a serving 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 - yogurt with fruits.

Friday

• Breakfast - corn cake with avocado paste or sesame oil, fresh fruit, drinks to taste.
• Lunch - creamy milk and 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 crackers, dark chocolate and drinks without sugar.
• Lunch - seafood and starch noodles or rice with vegetables, broth (something from Asian cuisine), sesame 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, steamed eggplants, diet cookies.
• 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 to the recipe that stimulate digestion - Provencal herbs, cloves, bay leaves, a mixture of paprika.

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

When dieting, it is advisable to limit your salt intake, but not to eliminate it entirely.

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 medium activity. The calorie content of a daily portion should be 1500/2000 kcal for women or men.

With such a diet, you can lose up to 5 kg in the first 1-2 weeks - and without fitness - minus 3 kg.

A weekly gluten-free diet for children

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

The diets of toddlers and teenagers should be filled with homemade foods: soup puree, dairy products (or their calcium-rich equivalents), and safe cereals.

Particular attention is paid to sweets.

Approximately a week's meal plan

Monday

• Breakfast - a serving of cottage cheese, a glass of fresh juice, b / g crackers.
• 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 omelette with herbs / a serving of tofu, mashed potatoes, jam or marshmallow on agar for dessert, any drinks.
• Afternoon snack - cheesecake or starchy cheesecake with homemade jam or sour cream, compote.
• Dinner - yogurt and fruit smoothie, b / g crackers.

Wednesday

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

Thursday

• Breakfast - corn pancakes with cottage cheese, fruits, tea.
• Lunch - broth, stewed vegetables with meat or beans (for example, in a tomato), 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 bars, compote or tea.
• Lunch - vegetable salad, a serving 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 bars, tea.
• Lunch - fish / mushroom soup, potato stew with green beans and vegetables, jelly, compote.
• Afternoon snack - glazed quark / portion of peanuts, fruit.
• Dinner - a jar 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 chops (carrot, from zucchini or cabbage - on starch), jam 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 child's age and needs, you can allow them to supplement with additional milk, vegetable and b / g cereal products to balance out sweets in their diet and provide enough fiber.

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

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

A weekly gluten-free diet for active people

Those who work hard or love nutritious meals need a hearty meal. Such a diet increases the proportion of carbohydrates, not to mention the increase in proteins and fats. Athletes can focus on protein products. Here is an example 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 biscuits.
• Afternoon snack - a glass of milk or tea with a b / g bar.
• Dinner - julienne with squid or mushrooms (the basket is made of 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 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 congee, rice bread with cheese / tofu, tea or coffee.
• Lunch - soup with funchose noodles (on starch) - chicken or mushrooms, 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, corn flakes with milk.

Thursday

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

Friday

• Breakfast - corn bread with sesame oil and avocado, cheese, red fish - according to taste and possibilities, a hard egg, a handful of different nuts, tea or coffee.
• Lunch - kharcho soup, carrot cutlets with meat or mushrooms, a serving of millet porridge, fresh.
• Afternoon snack - nuts and dried fruits, tea with milk.
• Dinner - pumpkin mash 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 and sesame falafel, cakes with butter, coleslaw, tea, sweets.
• Afternoon snack - chocolate starch cookies with banana, plums and dates, tea or coffee with milk.
• Dinner - kefir with garlic and herbs, corn crackers or nachos.

Sunday

• Breakfast - baked potatoes with cheese, tomatoes and spices, corn cake 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 are replaced with soy and rice products when necessary to compensate for the acidity. 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 prepared with cottage cheese, potatoes with mushrooms, bean paste, toffee, and also served with jam or sour cream.

Ingredient list:

• Starch - 5 tbsp. I . ;
• milk - 500 ml;
• eggs - 4 pieces;
• Salt and sugar to taste;
• Vegetables or butter for pan processing and impregnation.

It is necessary to shake the eggs and gradually introduce the sifted starch to ensure that lumps do not form. The stick is salted and gradually warm milk is poured in, stirring the dough.

In the final step, you can add sugar and vanilla to taste. Sometimes they are added 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 half of b / g flour with starch.

Vegan tortillas

For vegan tortillas 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 required for pancakes);
• Vegetable oil - depending on consumption, for lubricating the pan and finished pancakes.

The starch is diluted in milk, salt and sugar are added and the dough is diluted with water until it has a very liquid consistency. Thanks to the starch, pancakes are tough and do not crack.

The leaves are cooked in a wide, well-greased pan. The pancake sets and dries quickly, after which it needs to be turned masterfully. The finished sheets are greased with oil.

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

This is useful when thickening such a dough. It makes 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 gives you one more chance to love your reflection in the mirror and feel light and confident. Try it too!