Gluten-free diet for a week for adults and children

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

Why gluten is dangerous for the body

Recent studies on cereals show that gluten and similar proteins are poorly absorbed by the body and cause intestinal discomfort in a significant proportion of people. A rare disease has been discovered - celiac disease, which affects only 1% of people on the planet.

Otherwise called gluten intolerance, which is expressed in allergic-like reactions.

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. Therefore, sticky gluten settles on the ears of the intestine, irritating and impeding the functioning of the digestive system.

This leads to a number of physiological disorders:

• deterioration of intestinal motility, obstruction of food movement;
• reducing the absorption of nutrients;
• flatulence, burning or itching in the intestines;
• deterioration of fat and protein metabolism;
• feeling of heaviness, fever, weakness, lethargy, sometimes - to nausea.

Some legumes have a similar feeling. 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 dairy products, which improves the microflora.

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

For many, cereals remain one of the main sources of valuable carbohydrates, as they are available everywhere and are available to every family.

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

How a gluten-free diet works

People with gluten intolerance should exclude 100% foods that contain gluten, but the gluten-free diet has become popular among supporters of a healthy lifestyle - in such cases, cereals can not be completely excluded.

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

• normalization of stool and the natural way of bowel movements, getting rid of constipation;
• removal of swelling, burning, heartburn, food congestion;
• cleansing the blood, normalizing the complexion, strengthening the immune system (in the absence of bad habits and use of other useful products);
• improve sleep, eliminate swelling;
• normalization of blood sugar and cholesterol levels;
• eliminate excess weight, increase endurance.

All these results are 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 a combination of unhealthy eating, sedentary lifestyle and overeating.

In a weight loss program, it is recommended that the elimination of gluten from the diet be enhanced with regular light exercise, such as walking, aerobics or dancing.

Vitamins are usually taken at a health center for celiac disease and dairy intolerance as prescribed by a doctor.

What to do and what not to do

The gluten-free diet is not as scary as it may seem, so even fans of lush baked goods and a complete diet should not worry.

How to eliminate gluten

Here are some helpful facts about gluten-free diets:

1. Not all cereals contain harmful proteins. 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, oats.
2. Only cereal protein is dangerous - starch can continue to be consumed as before, so baked and other pasta can remain in the diet.
3. You should pay attention to the composition of the finished products: cookies, cakes, chips, sauces, food additives and canned food, in which gluten is added to the viscosity and maintains a firm texture.
4. Today you can find a wide variety of diet products labeled "gluten free" - bread, pastries and cakes.
5. Gluten-free diet helps cleanse the body, "speeds up" the metabolism and helps to lose weight, while not necessarily low in calories, so 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 is 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 give up cereals and gluten-free bread in favor of potatoes and safer bread, the price of food for the week is unlikely to change.

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

Important: If cereal protein causes discomfort to a vegan, you should consider adding mushrooms, eggs or dairy products to your diet. Otherwise you will have to settle for just beans and nuts. And such a kit is not always enough to provide the body with everything it needs.

How to follow your diet

It is not necessary for relatively healthy people to follow a specially developed menu. To improve your overall well-being, it is enough to start monitoring your diet:

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

But in the beginning, experts recommend trying a guide written by a nutritionist to help you feel better. It will then be possible to maintain such a diet, adding variety to it 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 rich weekly diet.

To lose weight, you must not only give up gluten in favor of fruit dietary fiber, but also reduce the consumption of carbohydrates - starch and sugars. It is therefore necessary to exclude or reduce portions of potatoes, cereals, bread, sugar and fatty confectionery.

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

Monday

• Breakfast - milk omelette / tofu with corn porridge, a glass of orange juice, an apple.
• Lunch - roasted 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 b / g flakes.

Tuesday

• Breakfast - starchy pancakes with fruit (egg with dried apricots or apple), a portion of low-fat yogurt, herbal tea without sugar.
• Lunch - stewed chicken / mushrooms with vegetables (without potatoes), fruit juice.
• Afternoon snack is a handful of nuts.
• Dinner - banana, kefir or yogurt.

Wednesday

• Breakfast - hard egg / portion of tofu or chia jelly, vegetable salad, rice cakes with cheese, herbal tea.
• Lunch - stewed fish with carrots or peppers / pea puree with sesame and vegetables, drinks without sugar.
• Afternoon breakfast - yogurt or kefir, a piece of dark chocolate.
• Dinner - b / w cookies.

Thursday

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

Friday

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

Saturday

• Breakfast - kefir smoothie with cucumber and herbs, bread or b / g crackers, dark chocolate and sugar-free drinks.
• Lunch - seafood and starchy noodles or rice with vegetables, broth (something from Asian cuisine), you can add sesame seeds.
• Afternoon breakfast - fruit bread or 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 to the recipe light spices that stimulate digestion - Provencal herbs, cloves, bay leaf, a mixture of peppers.

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

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

If you do not have enough energy, you can refresh yourself with dried fruit, b / g bread, boiled egg. The menu is designed for moderate to moderate activity. The caloric content of a daily portion should be 1500/2000 kcal for women and men respectively.

Such a diet will allow you to lose up to 5 kg in the first 1-2 weeks - and minus 3 kg without fitness.

Weekly gluten-free diet for children

If the 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 children and adolescents should be accompanied by home-cooked food: puree soups, dairy products (or their calcium-rich equivalents) and safe cereals.

Special attention is paid to sweets.

Approximate meal plan for one week

Monday

• Breakfast - a portion of cottage cheese, a glass of fresh juice, b / g cracker.
• Lunch - green cream soup with vegetables and potatoes, cheese sandwich on corn tortilla, tea.
• Afternoon breakfast - fruit bar, fresh fruit;
• Dinner - vegetable stew, yogurt, compote.

Tuesday

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

Wednesday

• Breakfast - boiled egg / portion of feta or tofu cheese, corn porridge, peach, tea.
• Lunch - broth, chicken fillet / portion of chickpeas in a delicate creamy sauce, stewed vegetables (you can use soft spices), tea or juice, iris for dessert.
• Afternoon snack - nutmeg or dried fruit.
• Dinner - yogurt with herbs, eco marshmallows.

Thursday

• Breakfast - corn pancakes with cottage cheese, fruit, tea.
• Lunch - broth, stewed vegetables with meat or beans (for example in tomatoes), all kinds of safe pastries for dessert.
• Afternoon breakfast - 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 breakfast - banana, chocolate milk or gluten-free caramel dessert (starch pudding, ice cream).
• Dinner - scrambled eggs or tofu.

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 breakfast - glazed cottage cheese / portion of peanuts, fruit.
• Dinner - a glass of yogurt with honey, b / g cookies.

Sunday

• Breakfast - milk and fruit smoothies, grilled cheese or tofu with vegetables, tea.
• Lunch - borsch (with meat, beans or mushrooms), vegetable cutlets (carrots, zucchini or cabbage - starch), jam or fruit, tea.
• Afternoon snack - starch 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 dairy, vegetable and b / g cereals, trying to balance the sweets in the diet and offer enough fiber.

Nutritionists strongly advise not to forbid the baby to drink milk up to 5-8 years, as well as fermented dairy 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 prepared by a specialist - individually. BGBK's complex food system requires supplementation with vitamins and minerals in strict dosage.

Weekly gluten-free diet for active people

Anyone who works hard or loves nutritious meals needs a hearty menu. With such a diet, the proportion of carbohydrates increases, not forgetting the increase in protein and fat. Athletes can focus on protein products. Here is an excerpt from a solid gluten-free menu for a week.

Monday

• Breakfast - smoothie with fruit and honey on yogurt, scrambled eggs or grilled cheese (possibly tofu), sweet coffee.
• Lunch - borsch with meat or beans, potatoes with vegetables in a saucepan, tea with b / g cookies.
• Afternoon breakfast - a glass of milk or tea with a b / w bar.
• Dinner - julienne with squid or mushrooms (the basket is starchy), you can use tea, fruit alcohol.

Tuesday

• Breakfast - chia jelly or rice pudding with fruits and nuts, boiled egg / cheese / tofu, coffee.
• Lunch - chicken or pea cream soup, roasted fish / mushrooms and rice with vegetables, tea, dried fruits.
• Afternoon breakfast - b / g cookies.
• Dinner - yogurt 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 funchoza noodles (on starch) - chicken or mushrooms, steak / soy goulash with potatoes and vegetables, tea, homemade kozinaki (on all finished products - noodles, soy - you need to check the label).
• Afternoon breakfast - b / w 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 - jam, homemade chocolate biscuits without gluten, tea or juice.
• Dinner - b / w spaghetti with pesto or creamy sauce, maybe wine.

Friday

• Breakfast - corn sandwiches with sesame oil and avocado, cheese, red fish - to taste and possibilities, hard-boiled egg, handful of nuts, tea or coffee.
• Lunch - kharcho soup, carrot cutlets with meat or mushrooms, a portion of millet porridge, fresh.
• Afternoon breakfast - 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 fruit, tea.
• Lunch - chicken or vegetable soup, pea-sesame falafel, pastries with butter, cabbage salad, tea, candy.
• Afternoon breakfast - chocolate starch cookies with banana, prunes 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 - sour or tomato soup with olives and mushrooms, buckwheat with meat or beans and spices, b / g honey honey bread, tea.
• Afternoon snack - starch pudding or urine (rice cake).
• Dinner - khachapuri from b / g flour with cottage cheese and herbs, fresh vegetable salad, white wine or herbal tea.

Dairy products, if necessary, are replaced by acid-compensating soy and rice products. Almond and coconut milk can be added to drinks and desserts. Any spice can be used.

Homemade gluten-free baking 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 "leaf rolls" - rolls or bags with any filling. Most often they are made with cottage cheese, potatoes with mushrooms, mashed beans, caramel, and also served with jam or sour cream.

List of ingredients:

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

It is necessary to shake the eggs and gradually introduce the sifted starch, being careful not to form lumps. Add salt to the preform and gradually pour in warm milk, stirring the dough.

In the last step you can add sugar and vanilla to taste. Sometimes 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 b / g flour half with starch.

Vegan tortillas

To make vegan tortillas, you need:

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

Dilute the starch in the milk, add salt and sugar and dilute the dough with water to a very liquid consistency. The pancakes are stubborn thanks to the starch and do not tear.

The leaves are prepared in a wide, well-greased pan. The pancake quickly tightens and dries, after which it must be turned masterfully. The finished countertops are greased with oil.

If a complex filling is wrapped, I put envelopes or rolls in a bowl 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 dumplings.

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