Gluten-free diet for one week for adults and children

Biologists have found that eliminating gluten from food significantly improves well-being, accelerates metabolism and healthy weight loss. We offer a useful selection: a gluten-free diet for a week for thinness, an active lifestyle and a special complex for children in different options (each reader will find a suitable one).

Because gluten is 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 percentage of people. It 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 with reactions similar to allergic ones.

However, people without clinical celiac disease experience unpleasant symptoms when they consume 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. For this reason, sticky gluten settles on the villi of the intestine, irritating and hindering the functioning of the digestive system.

This leads to a number of physiological disorders:

• deterioration of intestinal motility, obstruction of food movement;
• decreased 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 - nausea.

Some legumes have a similar sensation. Non-celiac people 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 on the effects of wheat proteins on the nervous system is ongoing. In particular, a diet free of gluten and casein (milk proteins) is recommended for infants and adults with autistic syndrome, epilepsy and other neuro-cerebral complications.

For many, grain products remain a major source of valuable carbohydrates, as they are available everywhere and affordable for any family.

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

How a gluten-free diet works

People with gluten intolerance must eliminate 100% of foods that contain gluten, but a gluten-free diet has become popular with advocates of a healthy lifestyle - in these cases, grains cannot be completely excluded.

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

• normalization of stool and natural mode of bowel movements, eliminating constipation;
• elimination of bloating, burning, heartburn, food congestion;
• cleanse the blood, normalize the complexion, strengthen immunity (in the absence of bad habits and the use of other useful products);
• sleep improvement, edema removal;
• normalization of blood sugar and cholesterol levels;
• get rid of extra pounds, increase stamina.

All these results have been achieved thanks to the elimination of toxins from the intestine, the decomposing deposits of undigested proteins and fats. The reasons for their appearance are usually overall are an unhealthy diet, a sedentary lifestyle and overeating.

In a weight loss program, it is recommended that you strengthen the elimination of gluten from food with regular light exercises, such as walking, aerobics, or dancing.

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

Do's and Don'ts

A gluten-free diet isn't as scary as it might seem, so fans of lush baked goods and healthy eating shouldn't sound the alarm either.

How to get rid of gluten

Here are some useful facts on 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 from cereals is dangerous - starch can continue to be consumed as before, so baked goods and other pasta products can remain in the diet.
3. It is necessary to pay attention to the composition of the finished products: cookies, sweets, chips, sauces, food additives and canned food, in which gluten is added to the viscosity and maintains a solid consistency.
4. Today, you can find a wide variety of diet products labeled "gluten-free" - bread, pastry and cakes.
5. A gluten-free diet helps to purify the body, "accelerates" the metabolism and helps to lose weight, while it must not be low in calories, so it is suitable for athletes, active people, children who need adequate nutrition for the development, and others who want to improve their health without losing the pleasure of eating.

It is also worth noting that a gluten-free diet is available to everyone. Even on a modest food budget, you can stick to a diet. If you ditch gluten-free cereals and bread in favor of potatoes and safer bread, the cost of food for the week is unlikely to change.

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

Important: If wheat protein bothers a vegan person, you should consider adding mushrooms, eggs, or dairy to your food. Otherwise, you'll have to settle for just beans and nuts. And such a set is not always enough to provide 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 sufficient to start monitoring the diet:

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

But in the beginning, experts recommend trying a guide written by a nutritionist to help you feel better. Subsequently, it will be possible to maintain a similar diet, adding variety at your discretion.

Gluten-free diet menu for weight loss

Anyone who wants to lose weight and detoxify 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, it is necessary not only to give up gluten in favor of fruit dietary fiber, but also to reduce 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 base weight):

Monday

• Breakfast: milk / tofu omelette 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 fruit.
• Dinner - kefir, in the presence of hunger, you can add honey or flakes b / g.

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 boiled egg / serving of tofu or chia jelly, vegetable salad, rice cakes with cheese, herbal tea.
• Lunch - stewed fish with carrots or peppers / pea puree with sesame seeds and vegetables, sugar-free drinks.
• Afternoon snack - yogurt or kefir, a piece of dark chocolate.
• Dinner - b / g biscuits.

Thursday

• Breakfast - fresh fruit and a portion of ricotta 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 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 / Peanut.
• An afternoon snack: a handful of nuts or a slice of dark chocolate.
• Dinner - fruit smoothies with kefir.

on Saturday

• Breakfast - smoothies on kefir with cucumber and herbs, bread or crackers b / g, dark chocolate and sugar-free drinks.
• Lunch: you can add fish and starch noodles or rice with vegetables, broth (something from Asian cuisine), sesame seeds.
• Afternoon snack - fruit bread or eco-friendly bar.
• Dinner - banana.

Sunday

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

Recommendations

Broth can be cooked on lean meat, seafood or aromatic vegetables - carrots, onions, celery. It is useful to add to the recipe light spices that stimulate digestion: Provencal herbs, cloves, bay leaves, a mixture of peppers.

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

In a diet, it is advisable to limit salt intake, but not eliminate it entirely.

If you don't have enough energy, you can cool off with dried fruit, b / g bread, hard boiled egg. The menu is intended for medium to moderate activities. 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 physical 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 diets of young children and teenagers should be filled with homemade food: soups, dairy products (or their calcium-rich equivalents), and safe grains.

Particular attention is paid to desserts.

Approximate meal plan for a week

Monday

• Breakfast: a portion of cottage cheese, a glass of fresh juice, crackers b / g.
• 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 marshmallows on agar for dessert, any drinks.
• Afternoon snack - cheesecake or starchy cheesecake with homemade jam or sour cream, compote.
• Dinner - yogurt and fruit smoothie, crackers b / g.

Wednesday

• Breakfast - boiled egg / portion of feta or tofu cheese, corn porridge, peach, tea.
• Lunch: broth, chicken fillet / a serving of chickpeas in a mild creamy sauce, steamed vegetables (you can use mild spices), tea or fruit juice, butterscotch for dessert.
• Afternoon snack - walnut kozinaki or dried fruit.
• Dinner - herbal yogurt, eco-marshmallow.

Thursday

• Breakfast: corn fritters with cottage cheese, fruit, tea.
• Lunch: broth, stewed vegetables with meat or beans (for example in a tomato), any sweets safe for dessert.
• Afternoon snack - yogurt, rice cake with butter.
• Dinner is a fruit smoothie.

Friday

• Breakfast - creamy soup with carrots and corn (chicken / peas can be added), 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 bread.

on 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 ricotta / peanut portion, 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, 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 age and needs of the child, you can allow him to supplement with additional dairy, vegetable and grain b / g, trying to balance the sweets in the diet and offer enough fiber.

Nutritionists strongly advise against prohibiting a child from drinking milk up to 5-8 years old, as well as fermented milk products up to 16 years old - 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. BGBK's complex nutritional system requires supplementation with vitamins and minerals in a rigorous 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 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 the pot, tea with biscuits b / g.
• 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 fruit and nuts, hard boiled egg / cheese / tofu, coffee.
• Lunch: Chicken soup or pea cream, baked fish / mushroom and rice with vegetables, tea, dried fruit.
• Afternoon snack - biscuits b / g.
• 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 mushrooms, steak / soy goulash with potatoes and vegetables, tea, homemade kozinaki (on all ready-made products - noodles, soy - it is necessary to check the labeling).
• Afternoon snack - cheesecake b / g 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 - gluten-free homemade jam, chocolate chip cookies, tea or juice.
• Dinner - b / g spaghetti with pesto or creamy sauce, maybe wine.

Friday

• Breakfast - corn rolls with sesame oil and avocado, cheese, red fish - to taste and option, a hard-boiled 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.

on Saturday

• Breakfast: Rice porridge, scrambled eggs / tofu, green beans, fermented milk shake with fruit, tea.
• Lunch: chicken or vegetable soup, pea and sesame falafel, butter cakes, coleslaw, tea, candy.
• 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 cakes with peanut butter, banana, coffee.
• Lunch: mixture or tomato soup with olives and mushrooms, buckwheat with meat or beans and spices, gingerbread with honey b / g, tea.
• Afternoon snack - starch pudding or mochi (rice cake).
• Dinner - b / g flour based khachapuri with ricotta and aromatic 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 baked recipes

Fast Gluten Free Pancakes

Finally, we will tell you how to make thin homemade cakes or pancakes on starch. On their basis, you can prepare "rolls of sheets" - rolls or envelopes with any filling. Most often they are made with cottage cheese, potatoes with mushrooms, bean paste, caramel, 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 the processing of the pan and the impregnation.

It is necessary to beat the eggs and gradually introduce the sieved starch, making sure that no lumps form. The billet is salted and the hot milk is gradually poured, mixing the dough.

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

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

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

Vegan tortillas

To prepare 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 of a tsp. (optional, but necessary for pancakes);
• vegetable oil - depending on consumption to lubricate the pan and ready-made pancakes.

The starch is diluted in the milk, salt and sugar are added and the mixture is diluted with water until a very liquid consistency is obtained. Pancakes are tough thanks to starch and won't tear.

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

If a complex filling is wrapped, I put bags 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. Will make fluffy pancakes, dumplings, or gnocchi blanks.

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