free Gluten diet regimen: pros, weekly menu, Reviews of nutritionists
According to nutritionists, a free Gluten diet can contribute to overall health and improve intestinal health. The menu for the week will help you understand which products are allowed.
what is a free Gluten diet regimen?
free Gluten diet is a food plan that excludes gluten and protein. Many people with celiac disease follow this diet strictly because gluten can damage their intestines.
However, other people who do not have celiac disease may choose a free Gluten diet for other reasons, such as to lose weight or treat digestive problems. This diet can be difficult to follow because wheat, barley, and rye are common ingredients in many foods.
Gluten is a protein found in wheat, barley, rye, and all its derivatives. People with celiac disease are advised to follow a free Gluten diet. also gluten intolerance and wheat allergy in non-celiacs. free Gluten diet is also sometimes used as a treatment for inflammatory bowel disease and autism. (Wikipedia, 2018) there are many reasons why people want to follow a gluten-free diet.
With a gluten-free diet
weight loss is not very active, and it can be difficult to achieve results, because you need to monitor the composition of products and adhere to restrictions.
The pros of the free Gluten diet
Initially, the diet appeared for people suffering from allergies, as well as those suffering from autoimmune diseases - gluten intolerance - gluten is found in most cereals, especially in wheat. Thanks to this protein, the dough turns out to be elastic, and gluten tends to glue the ingredients together into a homogeneous mass.
Gradually, the diet is becoming more and more popular.
The percentage of people with autoimmune diseases has increased, and propaganda about the harm of gluten is gaining momentum. This type of diet took its place among the standard diets for weight loss, since it was noted that excess weight can disappear in the process.
Also, the exclusion of gluten from the diet allows you to reduce the burden on the intestines, improve its microflora and normalize metabolic processes. With a gluten allergy, discomfort in the abdomen, flatulence, and headaches are often observed. The absence of gluten in the diet will help improve well-being. Sometimes young children are given a gluten-free diet due to colic and gas.
Cons of the free Gluten diet
Most ready-made gluten-free products contain artificial substitutes that are very harmful to the body. It is worth carefully studying the composition.
Gluten-free products are usually more expensive than similar products containing this substance, so the diet is not the most affordable.
A gluten-free diet can be psychologically difficult to tolerate, as the list of prohibited foods is quite long and the constant need to study the ingredients of the most common foods, such as yogurt, is tiring. The exclusion from this list of products leads to a deficiency of certain vitamins.
The weekly menu for a free Gluten diet
The essence of the diet is the exclusion from the diet of all products containing gluten in their composition. The main sources are wheat, barley, rye, and all products containing them. There are a lot of restrictions, and to be sure, you need to carefully study the composition of gluten.
You can not eat all the main popular cereals, except for the allowed ones: buckwheat, corn, millet, rice, flax; beans, and soy flour. In addition to some exotic species such as tapioca and amaranth flour. Everything else: wheat, oats, etc., is prohibited.
In addition to cereals, their derivatives are also prohibited:
kvass, beer, and products containing malt sugar - molasses, vinegar, and flavors. Flour products, Pasta, and many sweets are made based on cereals, so they should also be excluded.
You cannot use most ready-made sauces such as mayonnaise and bouillon cubes. Under the ban, canned foods and semi-finished products: sausages, crab sticks, canned vegetables, and meat. Be wary of packaged tea, instant coffee, ice cream, and yogurt, which can also contain gluten.
Below is a list made up of foods that are allowed during this diet.
Advice
It is important not to add gluten-containing ingredients to the dish and study the composition: for example, do not put the pasta in meatball soup. Replace the usual snacks with cakes and biscuits with fruits and vegetables.
Day 1
Breakfast: millet porridge
Lunch: stewed beef or veal, boiled rice
Dinner: vegetable salad, fat-free kefir without additives.
The second day
Breakfast: rice porridge
Lunch: Soup with meatballs and cauliflower.
Dinner: crumbled buckwheat, and boiled chicken breast.
Day 3
Breakfast: corn grits with dried apricots.
Lunch: stewed beef or veal, boiled rice.
Dinner: vegetable salad, fat-free kefir without additives.
Fourth day
Breakfast: millet porridge
Lunch: scrambled eggs, rice cake with cheese, chicken broth Cup.
Dinner: low-fat cottage cheese without additives, apples.
Day 5
Breakfast: rice porridge
Lunch: crumbled buckwheat, and boiled chicken breast.
Dinner: baked apples, rice cakes.
The sixth day
Breakfast: corn porridge.
Lunch: Stewed beef or veal, boiled rice.
The seventh day
Breakfast: millet porridge
Lunch: boiled white fish, mashed potatoes.
Dinner: rice cakes, fruit salad.
Results
It is possible to lose up to 5 kilograms per week with such a diet, as well as the exclusion of sweets and fatty foods. But usually, the results are more modest.
The main advantage of the diet is to improve the general condition, and well-being, restore bowel function and have healthy skin.
Reviews of nutritionists
There are still debates about the dangers of gluten, but they can cause only noticeable harm to people with intolerance to it, and they are very few. The diet is useful for those who cannot refuse flour and are accustomed to a large number of pastries and sweets - they often gain excess weight.
A gluten-free diet will help you learn how to replace unhealthy snacks with healthy meals. Since the diet is perfectly balanced and does not limit calories, weight loss is completely imperceptible. but it will not cause harm and will give a stable result if, after switching to a regular diet. you do not start cluttering everything with pastries.