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 - a gluten-free diet for a week for weakness, an active lifestyle and a special complex for children in several options (each reader will find a suitable one).

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 disorders in a significant proportion of people. A rare disease was also discovered - celiac disease, which affects only 1% of people on the planet.

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

However, people without clinical celiac disease experience unpleasant symptoms when consuming heavy cereals.

The essence of gluten damage is that it is not soluble in water and is not absorbed by the body in large quantities. Because of this, sticky gluten is deposited in the intestinal villi, irritating and inhibiting the functioning of the digestive system.

This leads to a number of physiological disorders:

• deterioration of intestinal motility, obstruction of food movement;
• decreased nutrient absorption;
• bloating, burning or itching sensation in the intestines;
• deterioration of fat and protein metabolism;
• a feeling of heaviness, an increase in body temperature, weakness, lethargy, sometimes - up to vomiting.

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 diet (milk protein) is recommended for infants and adults with autism syndrome, epilepsy, and other neuro-cerebral complications.

For many, cereal products remain one of the main sources of valuable carbohydrates, as they are available everywhere and are affordable for every family.

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

How a gluten-free diet works

People with gluten intolerance should eliminate 100% of gluten-containing foods, but a gluten-free diet has become popular among supporters of a healthy lifestyle - in such cases, cereals cannot be completely ruled out.

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

• normalization of bowel movements and natural way of bowel movements, getting rid of constipation;
• elimination of swelling, burning, heartburn, food congestion;
• blood cleansing, color normalization, strengthening immunity (in the absence of bad habits and the use of other useful products);
• improving sleep, removing edema;
• normalization of blood sugar and cholesterol levels;
• removing excess pounds, increasing stamina.

All these results were achieved due to the elimination of toxins from the intestines - decomposing deposits of protein and undigested fat. The reasons for their appearance are usually in total are unhealthy diet, a sedentary lifestyle and overeating.

In a weight loss program, eliminating gluten from food is recommended to be enhanced with regular light exercise, such as walking, gymnastics or jumping.

In a health center for celiac disease and intolerance to dairy products, vitamins are usually taken as recommended by your doctor.

To do and not to do

A gluten-free diet is not as scary as it may seem, so even fans of baked foods and healthy eating should not sound the alarm.

How to eliminate gluten

Here are some helpful facts about gluten-free diets:

1. Not all cereals contain harmful proteins. So 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 goods and other dough products can remain in the diet.
3. You should pay attention to the composition of finished products: biscuits, sweets, chips, sauces, food additives and canned foods, in which gluten is added to the viscosity and retains a strong structure.
4. Today you can find a wide variety of diet products labeled "gluten free" - bread, pastry bars and cakes.
5. Gluten-free diet helps cleanse the body, "speeds up" metabolism and helps in weight loss, while it does not have to be low in calories, so it is suitable for athletes, active people, children who need adequate nutrition fordevelopment. 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 safer potatoes and bread, the cost of food for the week is unlikely to change.

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

Important: If whole grain protein is a concern for a vegan person, you should consider adding mushrooms, eggs, or dairy products to your diet. Otherwise, you will have to be content with only beans and nuts. And such a set is not always enough to supply the body with everything it needs.

How to monitor your diet

It is not necessary for people with healthy condition to follow a specially created menu. For an overall improvement in well-being, it is enough to start monitoring the diet:

• reduces the composition of products,
• prepare dough with starch, corn and rice flour,
• include 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 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 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, you must not only give up gluten in favor of dietary fruit fiber, but also reduce the consumption of carbohydrates - starch and sugars. Therefore, it is necessary to exclude or reduce portions of potatoes, cereals, bread, sugar and fatty sweets.

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

Monday

• Breakfast - milk omelette / tofu with corn porridge, a glass of orange juice, an apple.
• Lunch - roasted meat with stew (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 - fruit starch pancakes (in an egg with dried apricots or an apple), a portion of low-fat sour cream, sugar-free herbal tea.
• Lunch - steamed chicken / mushrooms with vegetables (without potatoes), fruit juice.
• An afternoon snack is a handful of nuts.
• Dinner - banana, kefir or yogurt.

Wednesday

• Breakfast - a hard-boiled egg / tofu or chia jelly service, vegetable salad, rice cakes with cheese, herbal tea.
• Lunch - boiled fish with carrots or peppers / peas puree with sesame seeds and vegetables, sugar-free drink.
• Afternoon snack - yogurt or kefir, a piece of dark chocolate.
• Darka - b / g biscuits.

Thursday

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

Friday

• Breakfast - corn cakes with avocado paste or sesame oil, fresh fruit, drinks to taste.
• Lunch - creamy soup with milk vegetables with chicken / tofu, boiled eggs / peanuts.
• An afternoon snack - a handful of nuts or a slice of dark chocolate.
• Dinner - fruit smoothie with kefir.

Saturday

• Breakfast - smoothie in kefir with cucumber and herb, bread or b / g crackers, dark chocolate and sugar-free drinks.
• Lunch - can be added noodles with seafood and starch or rice with vegetables, gravy (something from Asian cuisine), sesame seeds.
• Afternoon snack - fruit bread or an eco bar.
• Darka - banana.

Sunday

• Breakfast - scrambled eggs or grilled tofu with mushrooms, fresh and dried fruits.
• Lunch - soup, boiled eggplant, diet biscuits.
• Afternoon snack - yogurt with honey.
• Dinner - starch pancakes with banana or cheese.

recommendation

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

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

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

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

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

A weekly gluten-free diet for children

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

The diet of toddlers and teens should be packed with home-made foods: pureed soups, 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 piece of cottage cheese, a glass of fresh juice, b / g crackers.
• Lunch - green cream soup with vegetables and potatoes, a cheese sandwich over a corn tortilla, tea.
• Afternoon snack - fruit bar, fresh fruit;
• Dinner - vegetable stew, yogurt, compote.

Tuesday

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

Wednesday

• Breakfast - boiled eggs / serving with sliced cheese or tofu, corn porridge, peaches, tea.
• Lunch - gravy, chicken fillet / a portion of chickpeas in a delicate creamy sauce, steamed vegetables (you can use mild spices), tea or juice, butter for dessert.
• Afternoon snack - kozinaki nuts or dried fruit.
• Dinner - yogurt with herbs, eco-marshmallows.

Thursday

• Breakfast - corn pancakes with cottage cheese, fruit, tea.
• Lunch - soup, boiled vegetables with meat or beans (for example, in a tomato), any dessert safe 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 bar, compote or tea.
• Lunch - vegetable salad, a serving of cottage cheese, rice balls, fried in oil, compote.
• Afternoon snack - bananas, chocolate milk or gluten-free caramel dessert (starch pudding, 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, boiled potatoes with green beans and vegetables, jelly, compote.
• Afternoon snack - glazed cottage cheese / portion of peanuts, fruit.
• Dinner - a glass of yogurt with honey, b / g biscuits.

Sunday

• Breakfast - smoothie with milk and fruit, grilled cheese or tofu with vegetables, tea.
• Lunch - borscht (with meat, beans or mushrooms), pieces of vegetables (carrots, zucchini or cabbage - in starch), jam or fruit, tea.
• Afternoon snack - biscuits with starch or pudding, you can with chocolate, bananas, a glass of milk.
• Dinner - rice with milk and berries, tea.

recommendation

Depending on the age and needs of the child, you can allow him to supplement dairy products, vegetables and b / g cereals extra, trying to balance the sweets in the diet and provide plenty of fiber.

Nutritionists strongly advise not to stop a child from drinking milk until 5-8 years old, as well as fermented milk products up to 16 - they are necessary for muscular skeletal growth and the formation of proper digestion.

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

A weekly gluten-free diet for active people

Anyone who works hard or likes nutritious foods needs a hearty menu. In such a diet, the percentage of carbohydrates increases, not forgetting the increase in protein and fat. Athletes can focus on protein products. Here is an example of a dense gluten-free menu for a week.

Monday

• Breakfast - smoothie with fruit and honey in 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 bar b / g.
• Dinner - julienne with squid or mushrooms (basket is made of starch), tea, fruit alcohol can be used.

Tuesday

• Breakfast - chia jelly or rice pudding with fruit and nuts, boiled eggs / cheese / tofu, coffee.
• Lunch - cream soup of chicken or peas, fish / roasted mushrooms and rice with vegetables, tea, dried fruits.
• Afternoon snack - b / g biscuits.
• Dinner - a smoothie with sour milk with each 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 (in starch) - chicken or mushrooms, soy steak / goulash with potatoes and vegetables, tea, homemade kozinaki (in all finished products - noodles, soy - you should check the labeling).
• Afternoon snack - b / g cheesecake and milk tea.
• Dinner - chocolate starch pudding, cornflakes with milk.

Thursday

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

Friday

• Breakfast - corn sandwiches with sesame and avocado oil, cheese, goldfish - to taste and options, a hard-boiled egg, a handful of different nuts, tea or coffee.
• Lunch - kharcho soup, kitten carrots with meat or mushrooms, a piece of millet porridge, fresh.
• Afternoon snack - nuts and dried fruits, tea with milk.
• Dinner - pumpkin porridge in rice or millet.

Saturday

• Breakfast - rice porridge, scrambled eggs / tofu, green beans, smoothie with fermented milk with fruit, tea.
• Lunch - chicken or vegetable soup, falafel with peas-sesame, cakes with butter, cabbage salad, tea, candy.
• Afternoon snack - chocolate chip cookies with bananas, 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, bananas, coffee.
• Lunch - mushroom or tomato soup 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 - kachapuri made from b / g flour with cottage cheese and herbs, salad with fresh vegetables, 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 cakes. Any spice can be used.

Home-made gluten-free baking recipes

Quick gluten-free pancakes

Finally, we will show you how to make thin homemade cakes or pancakes with starch. On their basis, you can prepare "leaf wheels" - rolls or envelopes with each filling. Most often they are made with cottage cheese, mashed potatoes, bean paste, coffee, and also served with jam or sour cream.

List of ingredients:

• starch - 5 tablespoons. l. ;
• milk - 500 ml;
• eggs - 4 pieces;
• salt and sugar to taste;
• vegetables or butter for processing and saturating the pan.

It is necessary to shake the eggs and gradually insert the sifted starch, making sure that no lumps form. The ticket is salted and the warm milk is gradually poured in, stirring the dough.

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

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

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

Vegan tortillas

To make vegan tortillas you need:

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

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

The sheets are cooked in a wide pan and well coated. The pancake freezes and dries quickly, after which it must be turned skillfully. The finished sheets are oiled.

If wrapping a complex filling, place envelopes or rolls in a bowl and simmer for another 20-25 minutes in the oven under a creamy or tomato sauce.

This is useful if such a dough thickens. She will make 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 it will give you another opportunity to love your reflection in the mirror and feel easy and confident. Give it a try too!