Gluten-free diet for a week for adults and children

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

Why is gluten dangerous to 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. It has been discovered and is a rare disease - celiac disease, which affects only 1% of the planet.

It is otherwise called gluten intolerance, which is expressed in reactions similar to allergic reactions.

However, those who do not have clinical sensitivity to flour experience unpleasant symptoms when consuming heavy grains.

The essence of gluten is that it is insoluble in water and not absorbed in large quantities by the body. As a result, sticky gluten is deposited on the intestines, irritating and interfering with the digestive system.

This leads to a number of physiological disorders:

• deterioration of bowel movements, obstruction of the movement of food;
• decreased nutrient absorption;
• bloating, burning or itching in the intestines;
• deterioration of fat and protein metabolism;
• feeling of difficulty, fever, weakness, lethargy, sometimes - nausea.

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

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

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

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

How a gluten-free diet works

Gluten-sensitive people should be 100% excluded from gluten-containing foods, but a gluten-free diet has become popular among those who believe in a healthy lifestyle, in which case cereals cannot be completely ruled out.

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

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

All of these results were achieved due to the removal of toxins from the gut — the degradation of undigested protein and fats. The reasons for their appearance are usually unhealthy eating, a sedentary lifestyle and overeating.

In a weight loss program, it is recommended to reinforce the removal of gluten from foods through regular light exercise such as walking, aerobics, or dancing.

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

Things to do and not be free

A gluten-free diet isn’t as scary as it looks, so even fans of hearty baked goods and healthy eating can’t ring the alarm.

How to remove gluten

Here are some helpful facts about a gluten-free diet:

1. Not all grains contain harmful proteins. So they were not found in rice and corn, we 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 still be consumed as before, so baked goods and other pasta products can stay in the diet.
3. Attention must be paid to the composition of the finished products: cakes, sweets, chips, sauces, food additives and preserves in which gluten is added to maintain viscosity and firmness.
4. Today, you can find a wide range of diet products labeled "gluten-free" - breads, pastries and cakes.
5. A gluten-free diet helps cleanse the body, "speeds up" metabolism and helps you lose weight without having to be low in calories, making it suitable for athletes, active people, children who need proper nutrition to develop, and others who want to improve their health without it. to lose the joy of eating.

It is also worth noting that a gluten-free diet is available to everyone. You can follow a diet even on a modest food budget. If you give up gluten-free cereals and breads in favor of potatoes and safer bread, the cost of weekly food will hardly change.

It can increase by 10-30% when buying organic products (bars, special flours and cereals).

Important: If cereal proteins cause discomfort to a vegan person, consider adding mushrooms, eggs, or dairy products to your diet. Otherwise, you will only be satisfied with beans and nuts. And such a kit is not always enough to provide the organization with everything it needs.

How do you monitor your diet

Conditionally healthy people do not need to follow a specially designed menu. To improve your general well-being, it is enough to start a diet:

• deduct the composition of the products,
• we make dough with starch, corn and rice flour,
• insert bran into food,
• fresh vegetables and fruits.

However, experts first recommend that you try a guide written by a nutritionist to make you feel better. It is then possible to maintain a similar diet, making it varied at your own discretion.

Gluten free diet menu for weight loss

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

To lose extra pounds, you must not only give up gluten in favor of fruit-rich dietary fiber, but also reduce your intake of carbohydrates — starch and sugars. Therefore, the intake of potatoes, cereals, bread, sugar and fatty sweets should be excluded or reduced.

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

Monday

• Breakfast - milky omelette / tofu with corn porridge, a glass of orange juice and an apple.
• Lunch - roasted meat with stew (soy or beans for vegans), broth, tea or coffee without sugar.
• Afternoon snack - a serving of dried fruit.
• Dinner - kefir, in case of hunger you can add honey or b / g flakes.

Tuesday

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

Wednesday

• Breakfast - hard boiled eggs / portion of tofu or chia jelly, vegetable salad, rice cakes with cheese, herbal tea.
• Lunch - steamed fish 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 - b / g cookies.

Thursday

• Breakfast - fresh fruit and a serving of cottage cheese or almonds, herbal tea.
• Lunch - steamed beans, such as beans in tomatoes, strong tea.
• Afternoon snack - gluten - free bread or biscuits.
• Dinner - yogurt with fruit.

Friday

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

Saturday

• Breakfast - smoothies with kefiren cucumbers and herbs, bread or b / g biscuits, dark chocolate and sugar-free drinks.
• Lunch - seafood and starch noodles or rice with vegetables, broth (something from Asian cuisine), sesame seeds can also be added.
• Afternoon snack - fruit bread or an organic bar.
• Dinner - bananas.

Sunday

• Breakfast - scrambled or grilled tofu with mushrooms and fresh dried fruits.
• Lunch - broth, steamed eggplant, diet biscuits.
• Afternoon snack - yogurt with honey.
• Dinner - starch 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, digestive spices to the recipe - a mixture of Provencal herbs, cloves, bay leaves and peppers.

You can use any b / g flour to your liking instead of starch.

It is advisable to limit the intake of salt during the diet, but not to eliminate it completely.

If you don't have enough energy, you can refresh yourself with dried fruits, b / g bread and boiled eggs. The menu is for medium to moderate activity. The daily caloric intake should be 1500/2000 kcal for women and men, respectively.

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

Weekly gluten free diet for kids

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

The diet of young children and adolescents should be supplemented with homemade foods: soup puree, 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 serving of cottage cheese, a glass of fresh juice, b / g biscuits.
• Lunch - green cream soup with vegetables and potatoes, cheese sandwich on corn tortillas, tea.
• Afternoon snack - fruit slices, fresh fruit;
• Dinner - vegetable stew, yogurt, compote.

Tuesday

• Breakfast - rice porridge with milk, green tea and apples.
• Lunch - light soup with millet, omelette with herbs / a serving of tofu, mashed potatoes, jam or marshmallows on agar for dessert, any drink.
• Afternoon snack - cheesecake or starch cheesecake with homemade jam or sour cream and compote.
• Dinner - yogurt and fruit smoothie, b / g biscuits.

Wednesday

• Breakfast - boiled eggs / portion of feta cheese or tofu, corn porridge, peaches, tea.
• Lunch - broth, chicken fillet / a portion of chickpeas in a delicious creamy sauce, steamed vegetables (you can use mild spices), tea or juice, butter caramel dessert.
• Afternoon snack - nuts kozinaki or dried fruits.
• Dinner - yogurt with herbs, organic marshmallows.

Thursday

• Breakfast - corn pancakes with cottage cheese, fruit and tea.
• Lunch - broth, steamed vegetables with meat or beans (such as tomatoes), any safe sweets as a 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 slices, 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 slices, tea.
• Lunch - fish / mushroom soup, potato stew with green beans and vegetables, jelly, compote.
• Afternoon snack - glazed cottage cheese / portion of hazelnuts, 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 slices (carrots, zucchini or cabbage - on starch), jam or fruit, tea.
• Afternoon snack - starch biscuit or pudding with chocolate, banana and a glass of milk.
• Dinner - rice with milk and berries, tea.

Recommendations

Depending on your child’s age and needs, you can allow him or her to supplement it with additional dairy, vegetable, and b / g grains, try to balance the sweets in your diet, and offer enough fiber.

Nutrition experts strongly recommend that infants should not be prohibited from consuming milk from the age of 5-8 and fermented dairy products until the age of 16 - these are necessary for skeletal muscle growth and proper digestion.

A casein-free diet should be prepared by a professional - individually. BGBK’s complex nutritional system requires rigorous vitamin and mineral supplementation.

Weekly gluten free diet for active people

Anyone who works hard or loves nutritious food needs a hearty menu. In such a diet, the proportion of carbohydrates increases, not forgetting the growth of proteins and fats. Athletes can focus on protein products. Here’s an example from a dense gluten-free menu for a week.

Monday

• Breakfast - smoothies with fruit and honey with yoghurt, scrambled eggs or grilled cheese (tofu also possible), sweet coffee.
• Lunch - borscht with meat or beans, potatoes with vegetables in a bowl, tea b / g cookie.
• Afternoon snack - a glass of milk or tea with 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, fried fish / mushrooms and rice with vegetables, tea, dried fruits.
• Afternoon snack - b / g cookies.
• Dinner - sour milk shake with any filling (b / g).

Wednesday

• Breakfast - scrambled eggs or avocado rice, rice bread with cheese / tofu, tea or coffee.
• Lunch - soup with funchose pasta (on starch) - chicken or mushrooms, steak / soy goulash with potatoes and vegetables, tea, homemade kozinaki (all finished products - pasta, soy - must check the labeling).
• Afternoon snack - b / g cheesecake and tea with milk.
• Dinner - starch chocolate pudding with cornflakes and milk.

Thursday

• Breakfast - buckwheat with mushrooms or chickpeas, yogurt, coffee.
• Lunch - creamy tomato soup with chicken or tofu, steamed eggplant or paprika, corn sandwich with cheese or peanut butter, tea.
• Afternoon snack - jam, homemade gluten - free chocolate biscuits, tea or juice.
• Dinner - b / g spaghetti with pesto or cream sauce, possibly wine.

Friday

• Breakfast - corn sandwiches with sesame oil and avocado, cheese, red fish - to taste and options, a hard egg, a handful of assorted nuts, tea or coffee.
• Lunch - kharcho soup, carrot slices with meat or mushrooms, a serving of millet porridge, fresh.
• Afternoon snack - walnuts and dried fruit, tea with milk.
• Dinner - pumpkin porridge with 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, butter cakes, cabbage salad, tea, candies.
• Afternoon snack - chocolate starch biscuits with banana, prunes and dates, tea or coffee with milk.
• Dinner - kefir with garlic and herbs, corn biscuits 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 meat or beans and spices, b / g honey gingerbread, tea.
• Afternoon snack - starch pudding or mochi (rice cake).
• Dinner - b / g made from khachapuri flour with cottage cheese and herbs, fresh vegetable salad, white wine or herbal tea.

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

Homemade gluten free baking recipes

Gluten free instant pancakes

Finally, we will tell you how to make thin homemade cakes or pancakes on starch. Based on these, you can make "sheet rolls" - rolls or envelopes with any filling. It is most often made with cottage cheese, mushroom potatoes, bean paste, caramel, and is also served with jam or sour cream.

List of ingredients:

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

Shake the eggs and gradually introduce the sieved starch, taking care not to form lumps. Salt the stump and gradually add warm milk to it, stirring the dough.

In the last step, sugar and vanilla can be added to taste. It is sometimes added to salted pancakes

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

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

Vegan tortillas

To make vegan tortillas you will need:

• water - 1 tbsp;
• rice, almonds or soy milk - 1 tbsp;
• starch - to the desired consistency (4-5 tablespoons);
• salt, sugar to taste;
• soda - a quarter tk. (optional but required for pancakes);
• vegetable oil - according to consumption for lubrication of the pan and the finished pancake.

The starch is diluted in milk, salt and sugar are added and the dough is diluted with water until very liquid. The pancakes are tough and do not tear due to the starch.

Fry the plates in a wide, well-greased pan. The pancake sets quickly and dries, then it must be masterfully turned over. Spread the finished sheets with oil.

If we are packing a compound filling, I put envelopes or rolls in a bowl and simmer in the oven for another 20-25 minutes under a creamy or tomato sauce.

This is useful when thickening such a dough. It will be a soft pancake, dumpling or dumpling blank.

A weekly gluten-free diet is a healthy way to tone the body, relieving constipation, heartburn and swelling. And it gives you another chance to love her reflection and feel easy and confident. Give it a try too!