Gluten-free diet for a week for adults and children

Biologists have found that removing gluten from foods dramatically improves well-being, speeds up metabolism, and healthy weight loss. We offer a useful selection - a gluten-free diet for a week for slimming, an active lifestyle and a special complex for children in several options (each reader will find one suitable for him).

Why 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 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, we speak of gluten intolerance, which is expressed by reactions similar to allergics.

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. As a result, the 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;
• decreased absorption of nutrients;
• sensations of gas, burning or itching 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. 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, which improves the microflora.

Research is underway on the effects of wheat proteins on the nervous system. In particular, a gluten-free and casein-free (milk protein) diet is recommended for babies and adults with autistic syndrome, epilepsy and other neuro-cerebral complications.

For many, grain products remain one of the main sources 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, then you should 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 should eliminate 100% of foods that contain gluten, but a gluten-free diet has become popular among supporters of a healthy lifestyle - in such cases, grains cannot be ruled out completely.

Avoiding cereal proteins makes it possible to observe pleasant changes in well-being:

• normalization of stool and natural pattern of stool, elimination of constipation;
• elimination of swelling, 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);
• improved sleep, elimination of edema;
• normalization of blood sugar and cholesterol levels;
• get rid of extra pounds, increase endurance.

All of these results were achieved through the removal of toxins from the gut - the decaying deposits of undigested protein and fat. The reasons for their occurrence are usually unhealthy diet, sedentary lifestyle and overeating as a whole.

In a weight loss program, it is recommended to reinforce the elimination of gluten from food by 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.

Dos and Don'ts

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

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, and oats.
2. Only the protein in cereals is dangerous - starch can continue to be consumed as before, so that baked goods and other dough products can remain in the diet.
3. You should pay attention to the composition of the finished products: cookies, candies, crisps, sauces, food additives and preserves, in which gluten is added to viscose and maintain a firm texture.
4. Today you can find a wide variety of diet products labeled "gluten-free" - breads, pastry bars and cakes.
5. A gluten-free diet helps cleanse the body, "speeds up" the metabolism and helps with weight loss, while it doesn't have to be low in calories, so it is suitable for athletes, active people, children who needof adequate nutrition to develop, and others who want to improve their health without losing the pleasure of eating.

It is also interesting to note that a gluten-free diet is accessible to everyone. Even with a modest food budget, you can maintain a diet. If you ditch gluten-free cereals and breads in favor of potatoes and safer bread, the cost of food for the week won't change much.

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

Important: If grain protein bothers a vegan, you should consider adding mushrooms, eggs, or dairy to your diet. 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 healthy people to follow a specially designed menu. For a general improvement in well-being, it is enough to start monitoring the diet:

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

But at first, experts recommend trying a guide written by a nutritionist 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 detox their body can use a low-calorie menu that excludes gluten, and people with active lifestyles can try a heavy weekly diet.

To lose extra pounds, you should not only give up gluten in favor of dietary fiber from fruits, but also reduce the consumption of carbohydrates - starch and sugars. Therefore, it is necessary to exclude or reduce the 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 basis weight):

On Monday

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

Tuesday

• Breakfast - starchy fruit pancakes (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 (not potatoes), fruit juice.
• An afternoon snack is a handful of nuts.
• Dinner - banana, kefir or yogurt.

Wednesday

• Breakfast - one hard-boiled egg / serving of tofu or chia jelly, vegetable salad, rice cakes with cheese, herbal tea.
• Lunch - fish compote with carrots or peppers / pea puree with sesame seeds and vegetables, drinks without sugar.
• Afternoon snack - yogurt or kefir, a piece of dark chocolate.
• Dinner - cookies b / g.

Thursday

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

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 - kefir smoothies with cucumber and herbs, bread or cracker b / g, dark chocolate and sugar-free drinks.
• Lunch - noodles with seafood and starch or rice with vegetables, broth (something from Asian cuisine), sesame seeds can be added.
• Afternoon snack - fruit bread or eco bar.
• Dinner - banana.

Sunday

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

Recommendations

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

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

During a diet, it is advisable to limit the salt intake, but not to eliminate it completely.

If you don't have enough energy, you can refresh yourself with dried fruits, b / g bread, a boiled egg. The menu is intended for moderate 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 less than 3 kg without getting back into shape.

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 - it is to these foods that gluten is added.

The diet of toddlers and teens should be filled with homemade foods: pureed soups, dairy products (or their calcium-rich equivalents) and safe grains.

Particular attention is paid to sweets.

Approximate meal plan for a week

On Monday

• Breakfast - a serving of cottage cheese, a glass of fresh juice, a cracker b / g.
• Lunch - green cream soup with vegetables and potatoes, 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 - light millet soup, herb omelet / tofu serving, 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 - yogurt and fruit smoothie, b / g cracker.

Wednesday

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

Thursday

• Breakfast - corn pancakes with cottage cheese, fruit, tea.
• Lunch - broth, vegetables cooked with meat or beans (for example, in a tomato), safe sweets for dessert.
• Afternoon snack - yogurt, buttered rice cake.
• 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 serving of cottage cheese, rice balls, fries in oil, compote.
• Afternoon snack - banana dessert, chocolate milk or gluten free caramel (starch, ice cream).
• Dinner - scrambled eggs or tofu bread.

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 - frozen cottage cheese / serving of peanuts, fruit.
• Dinner - a glass of honey yogurt, cookies 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), marmalade or fruit, tea.
• Afternoon snack - starchy cookies or pudding, you can with chocolate, banana, a glass of milk.
• Dinner - rice pudding and berries, tea.

Recommendations

Depending on the child's age and needs, you can allow him to supplement with additional dairy, vegetable and grain products, trying to balance sweets in the diet and provide enough fiber.

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

A casein-free diet should be developed by a specialist - individually. BGBK's complex nutritional system requires vitamin and mineral supplementation at a strict dosage.

A weekly gluten-free diet for active people

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

On Monday

• Breakfast - fruit and honey smoothies on yogurt, scrambled eggs or grilled cheese (tofu is possible), sweet coffee.
• Lunch - borscht with meat or beans, potatoes with vegetables in a pan, tea with cookies b / g.
• Afternoon snack - a glass of milk or tea with a b / g bar.
• Dinner - julienne with squid or mushroom (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 cream pea soup, baked fish / mushroom and rice with vegetables, tea, dried fruits.
• Afternoon snack - cookies b / g.
• Dinner - a sour milk smoothie with any garnish (b / g).

Wednesday

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

Thursday

• Breakfast - buckwheat with mushrooms or chickpeas, yogurt, coffee.
• Lunch - creamy tomato soup with chicken or tofu, compote of 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-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.

Saturday

• Breakfast - rice porridge, scrambled eggs / tofu, green beans, fermented milk smoothie with fruit, tea.
• Lunch - chicken or vegetable soup, pea and sesame falafel, butter cakes, coleslaw, tea, sweets.
• Afternoon snack - chocolate starch cookies with banana, prunes and dates, tea or latte.
• Dinner - garlic and herb kefir, corn crackers or nachos.

Sunday

• Breakfast - baked potatoes with cheese, tomatoes and spices, corn cakes with peanut butter, banana, coffee.
• Lunch - hodgepodge or soup of tomatoes with olives and mushrooms, buckwheat with meat or beans and spices, b / g gingerbread with honey, tea.
• Afternoon snack - starch pudding or mochi (rice cake).
• Dinner - khachapuri made from flour b / g with cottage cheese and herbs, a salad of fresh vegetables, white wine or herbal tea.

Dairy products, if necessary, are replaced with soy and rice products, compensating for the acidity. Almond and coconut milk can be added to drinks and desserts. Any spice can be used.

Gluten-free homemade 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 "sheet-rolls" - rolls or envelopes with any filling. Most often they are prepared with cottage cheese, potatoes with mushrooms, bean paste, caramel, and also served with jam or sour cream.

List of ingredients:

• starch - 5 tbsp. I . ;
• milk - 500 ml;
• eggs - 4 pcs. ;
• salt and sugar to taste;
• vegetable or butter for the treatment and impregnation of saucepans.

It is necessary to shake the eggs and gradually introduce the sifted starch, taking care that no lumps are formed. The billet is salted, and the hot milk is gradually poured, stirring the dough.

In the last step, you can add sugar and vanilla to taste. Sometimes they add to savory 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 of flour in half with starch.

Vegan tortillas

To make vegan tortillas, you will need:

• water - 1 tbsp;
• rice, almond or soy milk - 1 tbsp;
• starch - to the desired consistency (from 4 to 5 tbsp. l. );
• salt, sugar - to taste;
• soda - a quarter of a tsp. (optional, but necessary for pancakes);
• vegetable oil - according to consumption to lubricate the pan 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 consistency is formed. Pancakes are tough thanks to the starch and won't tear.

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

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

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

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