Gluten-free diet for one week for adults and children

Biologists have found that removing 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 to lose weight, an active lifestyle and a special complex for children in various options (each reader will find a suitable one).

Why gluten is dangerous for the body

The latest 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. A rare disease was discovered: celiac disease, which affects only 1% of people on the planet.

Otherwise, it is called gluten intolerance, which is expressed through 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 the body does not absorb it in large quantities. Because of this, sticky gluten deposits on the villi of the intestines, irritating and making it difficult for the digestive system to function.

This leads to a number of physiological disorders:

• impaired intestinal motility, obstruction of the movement of food;
• decreased absorption of nutrients;
• flatulence, a burning or itching sensation in the intestines;
• impaired fat and protein metabolism;
• feeling of heaviness, increased body temperature, weakness, lethargy, sometimes even 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 ongoing on the effects of wheat protein on the nervous system. In particular, a gluten-free and casein-free (milk protein) diet is recommended for infants and adults with autism syndrome, epilepsy, and other neuro-brain complications.

For many, cereal 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, you need to 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 have to cut out 100% of their gluten-containing foods, but a gluten-free diet has become popular with supporters of a healthy lifestyle; in such cases, cereals cannot be completely ruled out.

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

• normalization of feces and the natural way of defecation, eliminating 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);
• improvement of sleep, removal of edema;
• normalization of blood sugar and cholesterol levels;
• get rid of extra pounds, increase stamina.

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

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

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

Rules

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

How to eliminate gluten

Here are some helpful facts about gluten-free diets:

1. Not all cereals 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 protein from cereals is dangerous: starch can continue to be consumed as before, so baked goods and other dough products can remain in the diet.
3. You need to pay attention to the composition of the finished products: cookies, candy, potato chips, sauces, food additives and canned foods, in which gluten is added to increase viscosity 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 to purify the body, "accelerates" the metabolism and helps to lose weight, while it does not have to be low in calories, so it is suitable for athletes, active people, children who need adequate nutrition for their development, and others who want to improve their health without losing the pleasure of eating.

It's also worth noting that a gluten-free diet is available to everyone. Even with a modest food budget, you can stay on a diet. If you ditch gluten-containing cereals and breads in favor of safer potatoes and bread, the cost of food for the week will hardly change.

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

Important: If the protein in grains is bothering a vegan, you should consider adding mushrooms, eggs, or dairy to your food. Otherwise, you will have to be content with just beans and nuts. And such a set is not always enough to provide the body with everything it needs.

How to control your diet

It is not necessary for conditionally healthy people to follow a specially designed menu. For an overall improvement in well-being, just start monitoring your diet:

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

But at 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 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 heavy weekly diet.

To lose extra pounds, you should not only give up gluten in favor of dietary fiber from fruits, but also cut back on 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 one week (servings are calculated based on gender, age, activity, and starting weight):

Monday

• Breakfast: tortilla de leche / tofu with corn porridge, a glass of orange juice, an apple.
• Lunch: roast beef with stews (with soy or beans for vegans), broth, tea or coffee without sugar.
• Afternoon snack: a portion of nuts.
• Dinner: kefir, in the presence of hunger, you can add honey or b / g flakes.

Tuesday

• Breakfast: pancakes with starch and fruit (in an egg with dried apricots or an apple), a serving of low-fat yogurt, unsweetened herbal tea.
• Lunch: steamed chicken / mushrooms with vegetables (no potatoes), fruit juice.
• A snack is a handful of walnuts.
• Dinner: banana, kefir or yogurt.

Wednesday

• Breakfast: a hard-boiled egg / serving of tofu or chia jelly, vegetable salad, cheesy rice cakes, herbal tea.
• Lunch: fish stewed 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 - biscuits b / g.

Thursday

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

Friday

• Breakfast: corn cakes with avocado paste or sesame oil, fresh fruit, drinks to taste.
• Lunch: creamy vegetable soup with milk with chicken / tofu, hard-boiled egg / peanuts.
• An afternoon snack: a handful of walnuts or a slice of dark chocolate.
• Dinner: fruit smoothies with kefir.

Saturday

• Breakfast: kefir shakes with cucumber and herbs, b / g bread or biscuit, dark chocolate and sugar-free drinks.
• Lunch: seafood and starch noodles or rice with vegetables, broth (some Asian cuisine), sesame seeds can be added.
• Afternoon snack: fruit bread or an organic bar.
• Dinner - banana.

Sunday

• Breakfast: scrambled eggs or grilled tofu with mushrooms, dried fresh fruits.
• Lunch: broth, stewed aubergine, diet cookies.
• Afternoon snack: yogurt with honey.
• Dinner: starchy pancakes with banana or cheese.

recommendations

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

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

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

If you don't have enough energy, you can refresh yourself with nuts, b / g bread, boiled egg. The menu is designed for medium 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 being fit.

Gluten-free weekly 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 that food that gluten is added.

The diet of young children and adolescents should be full of comfort foods: shredded soups, dairy products (or their calcium-rich equivalents) and safe cereals.

Special attention is paid to sweets.

Approximate eating plan for one week.

Monday

• Breakfast: a portion of cottage cheese, a glass of fresh juice, biscuit 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 portion of tofu, mashed potatoes, jam or marshmallow on dessert agar, any beverage.
• 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 nuts or dried fruit.
• Dinner: yogurt with herbs, organic marshmallows.

Thursday

• Breakfast: corn pancakes with cottage cheese, fruit, tea.
• Lunch: broth, stewed vegetables with meat or beans (for example, in a tomato), any sweet safe 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 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.

Saturday

• Breakfast: rice with vegetables, scrambled eggs or red beans, fruit bar, tea.
• Lunch: fish / mushroom soup, potato stew with green beans and vegetables, jam, compote.
• Afternoon snack: glazed cottage cheese / peanut slice, 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 (carrot, zucchini or cabbage - with starch), jam or fruit, tea.
• Afternoon snack: starchy cookies or pudding, you can make it with chocolate, banana, a glass of milk.
• Dinner: rice pudding and berries, tea.

recommendations

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

Nutritionists strongly advise against prohibiting a baby from drinking milk until 5-8 years, as well as fermented milk products until 16; They are necessary for the growth of the skeleton with muscles and the formation of proper digestion.

A specialist should compile a casein-free diet, individually. The complex nutritional system of BGBK requires supplementation with vitamins and minerals in a strict dosage.

Gluten-free weekly diet for active people

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

Monday

• Breakfast: fruit and honey smoothies over yogurt, scrambled eggs or grilled cheese (tofu possible), sweet coffee.
• Lunch: borscht with meat or beans, potatoes with vegetables in a 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 of starch), tea, fruit alcohol can be used.

Tuesday

• Breakfast: chia jelly or rice pudding with fruits and nuts, hard-boiled egg / cheese / tofu, coffee.
• Lunch: chicken soup or cream of peas, baked fish / mushrooms and rice with vegetables, tea, nuts.
• Afternoon snack - biscuits b / g.
• Dinner: a sour milk shake 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 (with starch) - chicken or mushrooms, steak / soy goulash with potatoes and vegetables, tea, homemade kozinaki (on all prepared products: noodles, soy, you need to check the labeling).
• Snack: b / g cheesecake and milk tea.
• Dinner: starch chocolate pudding, corn flakes with milk.

Thursday

• Breakfast: buckwheat with mushrooms or chickpeas, yogurt, coffee.
• Lunch: creamy tomato soup with chicken or tofu, aubergine or stewed peppers, corn sandwich with cheese or peanut butter, tea.
• Afternoon snack: jam, homemade gluten-free chocolate chip cookies, tea or juice.
• Dinner: spaghetti b / g 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.
• Snack: nuts and dried fruits, tea with milk.
• Dinner: pumpkin porridge with rice or millet.

Saturday

• Breakfast: rice porridge, scrambled eggs / tofu, green beans, fermented milk shake with fruits, tea.
• Lunch: chicken or vegetable soup, pea and sesame falafel, buttered cakes, cole slaw, tea, sweets.
• Snack: starchy chocolate cookies with banana, plums and dates, tea or coffee with milk.
• Dinner: Garlic Herb Kefir, Corn Cracker or Nachos.

Sunday

• Breakfast: baked potatoes with cheese, tomatoes and spices, corn cakes with peanut butter, banana, coffee.
• Lunch: tomato concoction or soup with olives and mushrooms, buckwheat with meat or beans and spices, b / g of gingerbread with honey, tea.
• Afternoon snack: starch pudding or mochi (rice cake).
• Dinner: khachapuri made from b / g flour with cottage cheese and 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 baking recipes

Gluten Free Quick Pancakes

Finally, we tell you how to make fine homemade cakes or pancakes on starch. On its basis, you can prepare "sheet rolls" - rolls or envelopes with any fillers. Most often they are made with cottage cheese, mushroom potatoes, bean paste, toffee 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;
• vegetables or butter for processing and pan impregnation.

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

In the last step, you can add sugar and vanilla to taste. They are sometimes added 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 flour in half with starch.

Vegan tortillas

To make vegan tortillas you need:

• water - 1 tablespoon;
• rice, almonds or soy milk - 1 tablespoon;
• 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 consumption to lubricate the pan and prepared pancakes.

The starch is diluted in milk, salt and sugar are added, and the dough is diluted with water until it forms a very liquid consistency. The pancakes are tough thanks to the starch and they don't break.

The leaves are cooked in a wide, well-greased frying pan. The pancake dries quickly and dries up, after which it needs to 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 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, meatballs, or meatball blanks.

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 calm and secure. Try it too!