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

Why gluten is dangerous for the body

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

It is otherwise called gluten intolerance, which is expressed by 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 accumulates on the villi of the intestine, irritating and interfering with the work of the digestive system.

This leads to a number of physiological disorders:

• deterioration of intestinal motility, obstruction of food movement;
• reduced nutrient absorption;
• bloating, burning or itching in the intestines;
• deterioration of fat and protein metabolism;
• feeling of heaviness, increase in body temperature, 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.

Research is underway on the effects of wheat protein on the nervous system. A gluten- and casein-free diet (milk protein) is especially recommended for babies and adults with autism, epilepsy and other neuro-cerebral complications.

For many, cereal products remain one of the main sources of valuable carbohydrates because they are available everywhere and are accessible to every family.

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

How a gluten-free diet works

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

Avoiding grain protein allows you to spot pleasant changes in well-being:

• normalization of stool and natural bowel emptying, relief from constipation;
• removal of swelling, stinging, heartburn, food congestion;
• cleansing the blood, normalizing the complexion, strengthening the immune system (in the absence of bad habits and the use of other useful products);
• improving sleep, eliminating edema;
• normalization of blood sugar and cholesterol levels;
• getting rid of excess weight, increasing 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 most often in the sum of unhealthy diet, sedentary lifestyle and overeating.

In a weight loss program, the elimination of gluten from food is recommended to be strengthened with regular light exercises, such as walking, aerobics or dancing.

In the health center for celiac disease and intolerance to dairy products, vitamins are usually taken on the recommendation of a doctor.

Which should not be done

A gluten-free diet is not as scary as it seems, and even fans of hearty pastries and a healthy diet should not sound the alarm.

How to eliminate gluten

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

1. Not all grains 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 proteins are dangerous - starch can continue to be consumed as before, so pastries and other dough products can remain in the diet.
3. You should pay attention to the composition of the finished products: cookies, sweets, chips, sauces, food additives and canned food, to which gluten is added for viscosity and maintains a firm texture.
4. Today you can find a large selection of diet products labeled "gluten-free" - bread, cookies and cakes.
5. Gluten-free diet helps cleanse the body, "speeds up" metabolism and helps to lose weight, while not having to be 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. while not losing pleasure in 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 discard gluten-free cereals and bread in favor of potatoes and safer bread, the price of food for the week will hardly change.

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

Important: If cereal proteins cause vegan discomfort, 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 set is not always enough to supply the body with everything it needs.

How to monitor your diet

It is not necessary for conditionally healthy people to adhere to a specially designed menu. To improve your general well-being, it is enough to start following your diet:

• take away the composition of the product,
• prepare dough from starch, corn and rice flour,
• include bran in food,
• fresh vegetables and fruits.

But initially, experts recommend trying out guides 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 own 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 Sunday diet.

To lose extra pounds, you not only have to give up gluten in favor of fruit dietary fiber, but also reduce the consumption of carbohydrates - starch and sugar. Therefore, it is necessary to exclude or reduce portions of potatoes, cereals, bread, sugar and fatty confectionery products.

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

Monday

• Breakfast - milk omelette / tofu with corn porridge, a glass of orange juice, apple.
• Lunch - roasted meat with stews (with soy or beans for vegans), soup, 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 - starch pancakes with fruit (on an egg with dried apricots or apple), a portion of low-fat yogurt, herbal tea without sugar.
• Lunch - steamed chicken / mushrooms with vegetables (without potatoes), fruit juice.
• Afternoon snack is a handful of nuts.
• Dinner - banana, kefir or yogurt.

Wednesday

• Breakfast - hard-boiled egg / portion of tofu or chia jelly, vegetable salad, rice cakes with cheese, herbal tea.
• Lunch - stewed fish with carrot or paprika / pea puree with sesame and vegetables, drink without sugar.
• Afternoon snack - yogurt or kefir, a piece of dark chocolate.
• Dinner - b / g cookies.

Thursday

• Breakfast - fresh fruit and a portion of fresh 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 paste 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 slice of dark chocolate.
• Dinner - fruit smoothie with kefir.

Saturday

• Breakfast - kefir smoothies with cucumber and herbs, bread or b / g crackers, dark chocolate and sugar-free drinks.
• Lunch - seafood and noodles from starch or rice with vegetables, soup (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, dried fruit.
• Lunch - soup, stewed eggplant, diet biscuits.
• Afternoon snack - yogurt with honey.
• Dinner - starch pancakes with banana or cheese.

Recommendations

The soup 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.

It is advisable to limit salt intake in the diet, 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 intended for moderate to moderate activity. The calorie content of the daily portion should be 1500/2000 kcal for women and men.

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

A weekly gluten-free diet for children

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

The diet of children and adolescents should be filled with home-made food: puree soups, dairy products (or their equivalents rich in calcium) and safe cereals.

Special attention is paid to sweets.

Approximate meal plan for a 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 snack - 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, jam or marshmallow on agar for dessert, any drink.
• Afternoon snack - cheese cake or starch cheese cake 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 - soup, chicken fillet / portion of chickpeas in a delicate creamy sauce, steamed vegetables (you can use mild spices), tea or juice, butterschitch for dessert.
• Afternoon snack - kozinaki made of nuts or dried fruit.
• Dinner - yogurt with herbs, eco marshmallows.

Thursday

• Breakfast - corn pancakes with cottage cheese, fruit, tea.
• Lunch - soup, stewed vegetables with meat or beans (for example, in tomatoes), any safe dessert 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, 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 loaf.

Saturday

• Breakfast - rice with vegetables, scrambled eggs or red beans, fruit bar, tea.
• Lunch - fish / mushroom soup, potato soup with beans and vegetables, jelly, compote.
• Afternoon snack - glazed curd / portion of peanuts, fruit.
• Dinner - a glass of yogurt with honey, b / g cookies.

Sunday

• Breakfast - smoothie of milk and fruit, grilled cheese or tofu with vegetables, tea.
• Lunch - borscht (with meat, beans or mushrooms), vegetable cutlets (carrots, zucchini or cabbage - on 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 sweets in the diet and offer enough fiber.

Nutritionists explicitly advise that babies are not forbidden to drink milk up to 5-8 years, as well as fermented dairy products up to 16 - they are necessary for the growth of skeletal muscles and the formation of proper digestion.

A casein-free diet should be compiled by a specialist - individually. BGBK's complex diet system requires supplementation with vitamins and minerals in a strict dose.

A weekly gluten-free diet for active people

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

Monday

• Breakfast - smoothies with fruit and honey on yogurt, scrambled eggs or grilled cheese (possible tofu), sweet coffee.
• Lunch - borscht with meat or beans, potatoes with vegetables in a pot, tea with b / g cookies.
• 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 and fruit alcohol can be used.

Tuesday

• Breakfast - chia jelly or rice pudding with fruit and nuts, boiled egg / cheese / tofu, coffee.
• Lunch - chicken or cream pea soup, roasted fish / mushrooms and rice with vegetables, tea, dried fruit.
• Afternoon snack - b / g cookies.
• Dinner - sour milk 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 funchose noodles (on starch) - chicken or mushrooms, steak / soy stew with potatoes and vegetables, tea, homemade kozinaki (on all finished products - noodles, soy - it is necessary to check the label).
• Afternoon snack - b / g cheesecake and tea with milk.
• Dinner - starchy chocolate pudding, cornflakes with milk.

Thursday

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

Friday

• Breakfast - corn sandwiches with sesame oil and avocado, cheese, red fish - to taste and possibilities, hard-boiled egg, a handful of various 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, cakes with butter, cabbage salad, tea, sweets.
• Afternoon snack - 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, tomato and spices, corn cakes with peanut butter, bananas, coffee.
• Lunch - hodgepodge or tomato soup with olives and mushrooms, buckwheat with meat or beans and spices, b / g gingerbread, tea.
• Afternoon snack - starch pudding or mochi (rice cake).
• Dinner - khachapuri made of b / g flour with fresh cheese and herbs, fresh vegetable salad, white wine or herbal tea.

Dairy products, if necessary, are replaced by soy and rice products, replacing the acid. 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 with starch. On their basis, you can prepare "sheet-rolls" - rolls or envelopes with any filling. They are most often made of fresh cheese, potatoes with mushrooms, bean paste, caramel, and are 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 pan processing and impregnation.

The eggs need to be shaken and gradually sifted starch is added, taking care not to form lumps. Salt the bite and gradually pour in the warm milk, stirring the dough.

In the last step, you can add sugar and vanilla to taste. Sometimes they are 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 tbsp;
• rice, almond or soy milk - 1 tbsp;
• starch - to the desired consistency (from 4-5 tbsp. l. );
• salt, sugar - to taste;
• soda - a quarter of a teaspoon. (optional, but required for pancakes);
• vegetable oil - according to the consumption for lubricating pans and ready-made pancakes.

The starch is diluted in milk, sugar is added, and the dough is diluted with water until a very liquid consistency is obtained. The pancakes are tough thanks to the starch and do not break.

The leaves are baked in a wide, well-greased pan. The pancake is quickly tightened and dried, after which it must be turned masterfully. The finished leaves are coated with oil.

If you wrap a complex filling, I put 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 you thicken such a dough. They will make fluffy pancakes, dumplings or dumplings for dumplings.

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