Gluten-free diet: does it work? benefits and menu
A gluten-free diet is especially necessary for those who have gluten intolerance and cannot digest this protein.
getting diarrhea , pain and abdominal bloating when eating this protein, as is the case with those who have celiac disease or gluten sensitivity.
The gluten-free diet is sometimes used to lose weight because various foods are eliminated from the diet.
such as bread, cookies or cakes, for example, because they contain gluten and thus reduce the caloric value ingested, facilitating weight loss .
A gluten-free diet involves much more than just avoiding regular bread and wheat-based pasta. It’s very involved. Despite this, there are plenty of foods you can still enjoy! For example, many food groups are no longer gluten-free. The Gluten-Free Diet allows for fruits, vegetables, plain meat, fish and chicken, eggs , nuts and seeds, legumes and lentils , most dairy foods, oils and margarines.
Which is?
Many believe that the gluten-free diet is simply a quick way to lose weight. This, however, is not true. The gluten-free diet is currently the only treatment for people with celiac disease . People living with non-celiac gluten sensitivity (“gluten sensitivity”) also benefit from eating gluten-free. Since there are no pills or therapies available, the only way to manage celiac disease is through a strict, 100% gluten-free diet.
So what is gluten? Gluten is a protein found in wheat , barley , rye and derivatives of these grains, including malt and brewer’s yeast.
A gluten-free diet excludes all products that contain these ingredients. Those who are gluten free can still enjoy a healthy diet filled with fruits, vegetables, meat, poultry, fish, beans, legumes and dairy. Such ingredients are naturally gluten-free and safe for individuals who are not allergic to these food groups.
Does it help you lose weight?
It depends. If you follow this program by eating gluten-free crackers, cookies, and other packaged foods, you may gain weight. But if you replace your gluten grains with whole grains like millet and amaranth , complex carbohydrates like fruits and vegetables, and other whole foods like meat, vegetables, and dairy, you can lose weight on the gluten-free diet .
How it works?
Our 7-day gluten-free meal plans can help you start your gluten-free lifestyle.
The gluten-free marketplace features products and services from companies that care about the gluten-free and allergy-free community. You can browse food preferences and view product photos, ingredients and nutritional information to build your shopping list.
Benefits:
1. Increases energy:
If you have celiac disease, switching to a gluten-free diet can help boost your energy levels and keep you from feeling tired and sluggish.
2. It can relieve digestive symptoms:
Most people try a gluten-free diet to treat digestive problems. These include bloating, diarrhea or constipation , gas, fatigue, and many other symptoms.
3. Reduces inflammation:
A gluten-free diet can help reduce chronic inflammation in people with celiac disease .
4. It can help with weight loss:
To lose weight it is important to avoid processed gluten-free foods such as cakes, pastries and snacks as they can quickly add a lot of calories to your diet. Focus on eating lots of whole, unprocessed foods like fruits, vegetables, and lean proteins.
Foods:
There are a variety of grain, flour and starch alternatives that naturally do not contain gluten and therefore can be consumed by those on a gluten-free diet . These include:
- Amaranth ;
- Brown, white and wild rice ;
- buckwheat;
- Almond flour;
- coconut flour;
- corn ;
- Maize starch;;
- Guar gum;
- Millet;
- Pea flour;
- potato flour;
- potatoes ;
- Quinoa;
- Soy flour.
All grains are considered “high risk” for cross-contact because they are often grown, ground and manufactured near gluten-containing grains.
Foods to avoid:
- barley ;
- Bleached Flour;
- Brewer’s bran yeast;
- Couscous;
- durum wheat flour;
- Enriched Flour;
- Stretching;
- Graham;
- Flour;
- Hydrolyzed protein;
- Malt or malt flavoring (can be made from barley)
- Malt vinegar (made from barley);
- Phosphate flour;
- plain flour;
- wheat starch;
- Wheat bran;
- Wheat germ;
- broken wheat;
- Hydrolyzed Wheat Protein;
- white flour.
There are many other products that contain gluten that you will also need to avoid, unless they are clearly labeled as gluten-free. Read the labels on each of them.
Revenues:
1. Pasta in the pressure cooker
INGREDIENTS:
- 8 3 cups gluten-free rotini;
- 1 ½ cups low-sodium vegetables or chicken stock
- ¾ cup of low-fat milk;
- ½ teaspoon of salt
- ¼ teaspoon ground pepper
- 2 cups frozen broccoli florets , thawed and seasoned
- 1 cup extra-sharp cheddar cheese
- 2 slices low-fat cream cheese
PREPARATION MODE
- Combine noodles, broth, milk, salt and pepper in an electric pressure cooker.
- Close and lock the cover.
- Cook under high pressure for 7 minutes.
- Release the pressure.
- Add broccoli , cheddar cheese and cream cheese.
- Stir until the cheese melts.
- Let it rest for 5 minutes.
- Stir again and serve.
2. Tomato gazpacho:
INGREDIENTS:
- 2 1/2 large tomatoes , cut into pieces;
- 1 English cucumber , cut into pieces;
- 1 medium red bell pepper, seeded and cut into pieces;
- 1 large garlic clove, crushed;
- 3 tablespoons plus 2 teaspoons extra virgin olive oil, divided;
- 2 tablespoons plus 1 teaspoon red wine vinegar, divided;
- 1 teaspoon plus a pinch of salt, divided ½ teaspoon plus a pinch of ground pepper, divided;
- 1 avocado ;
- ¼ cup chopped fresh basil .
PREPARATION MODE
- Chop ¼ cup each of the tomatoes , cucumber and bell pepper from the larger pieces.
- Place in a small bowl; cover and keep in the fridge.
- Working in two batches, puree the remaining tomatoes , cucumber and peppers with Garlic , 3 tbsp oil, 2 tbsp vinegar, 1 tsp salt and ½ tsp pepper in a blender until smooth.
- Transfer to a large bowl, cover, and refrigerate until chilled, at least 2 hours or up to 2 days.
- Just before serving, chop the avocado and add it to the reserved chopped vegetables.
- Add the basil and the remaining 2 teaspoons, 1 teaspoon of vinegar and chop each salt and pepper.
- Place the gazpacho in bowls and top with the chopped vegetable salad.
- To do this: Prepare in Step 2 and refrigerate for up to two days.
Full menu:
Monday
Breakfast:
- Evening Chia Seed Pudding – 2 tablespoons (28 grams) of chia seeds , 1 cup (240 ml) of Greek yogurt, and 1/2 teaspoon of vanilla extract with sliced fruit of your choice. Let it rest in a bowl or glass jar overnight.
Lunch:
- Chicken, lentil and vegetarian soup.
Dinner:
- Steak tacos – Steak, Mushroom and Spinach served in gluten-free corn tortillas.
Tuesday
Breakfast:
- Omelet with vegetables.
Lunch:
- Quinoa Salad with Sliced Tomato , Cucumber , Spinach and Avocado .
Dinner:
- Shrimp skewers served with garden salad.
Wednesday
Breakfast:
- Oatmeal with 1/4 cup (31 grams) of berries.
Lunch:
- Tuna and boiled egg salad.
Dinner:
- Sauteed Chicken and Broccoli – Chicken and Broccoli sautéed in olive oil and gluten-free soy sauce or tamari. Served with a small side of rice.
Thursday
Breakfast:
- Gluten free toast with avocado and egg.
Lunch:
- Leftovers from Wednesday’s dinner.
Dinner:
- Garlic and Shrimp Butter served with a side salad.
Friday
Breakfast:
- Banana Berry Smoothie – 1/2 medium banana , 1/2 cup (74 grams) berries, 1/4 cup (59 ml) Greek yogurt, and 1/4 cup (59 ml) milk.
Lunch:
- Chicken salad wrap, using in a gluten-free wrap.
Dinner:
Saturday
Breakfast:
- Mushroom and zucchini frittata.
Lunch:
- Dinner leftovers.
Dinner:
- Roast chicken and Quinoa veggies salad.
Domingo
Breakfast:
- Two poached eggs with a slice of gluten-free bread.
Lunch:
- Chicken salad with olive oil.
Dinner:
- Grilled lamb served with a variety of roasted vegetables.
Gluten-free diet for weight loss:
1. Day:
BREAKFAST
- 1 cup (250ml) skimmed milk with cinnamon powder;
- 2 slices of whole wheat gluten -free bread ;
- 1 tablespoon (dessert) tofu paste in gluten-free diet herbs
LUNCH:
- 3 to 4 tablespoons of quinoa tabbouleh;
- 4 tablespoons of brown rice;
- 3 tablespoons of carioca beans;
- 1 medium filet of chicken breast for a gluten-free diet .
DINNER
- 1 plate (dessert) watercress salad
- 2 tablespoons grated beetroot
- 3 tablespoons of lean ground beef
- 4 tablespoons of brown rice
2. Day:
BREAKFAST:
- 1 cup (250ml) of skimmed milk mixed with 1 small banana;
- 3 tablespoons of tapioca;
- 2 thin slices of Minas cheese for a gluten-free diet .
LUNCH :
- Also, ½ plate of mustard leaf salad, tomato;
- Grated carrots , onion ;
- In addition, 4 tablespoons of mashed sweet potatoes and manioc;
- 3 tablespoons (soup) shredded and seasoned chicken.
DINNER
- In addition, 1 plate (dessert) of green beans, ricotta and rabanet salad;
- 2 grilled or steamed fish fillets;
- Plus 1 cup of steamed broccoli and carrots.
3. Day:
BREAKFAST:
- Also, 1 cup (250ml) of mint tea;
- 2 scrambled boiled eggs or omelet;
- Plus 1 banana with gluten-free oatmeal.
LUNCH :
- Plus ½ plate of watercress spinach salad with red peppers and basil
- 1 cup gluten -free pasta cooked with 3 tablespoons homemade tomato
- Plus 1 medium piece of grilled pork filet mignon
DINNER :
- In addition, 1 dessert plate of arugula, lettuce and avocado salad;
- 3 tablespoons of shredded chicken ;
- Also, 1 deep plate of carrot and zucchini soup with ginger .
However, it is important to clarify that the gluten-free diet to lose weight alone is not responsible for weight gain, but the excessive consumption of foods that contain it, such as breads , cookies, pizzas and cakes. In addition, therefore, people who lose weight by removing gluten from their diet may be losing weight not because of the exclusion of this protein, but because the consumption of calories is lower.
To have more alternatives to a gluten-free diet to lose weight and consume all the important nutrients for the body, it is necessary to follow a gluten-free diet under the supervision of a specialized nutritionist.
Side effects:
Following a gluten-free diet is not as simple as shopping for gluten-free foods. For starters, not every food has a gluten-free option, and not everyone has access to stores that sell gluten-free products. Many of these foods can be expensive and present another barrier to compliance. Labeling laws can also hamper compliance when they allow for incomplete description of food components.
Nutritional deficiencies are a greater risk for people with celiac disease than for others who follow a gluten-free diet . Anyone who is eliminating food groups should be aware of nutrients they may be missing. Deficiencies to look out for are Iron , Calcium , Vitamin B12 , Folate, Phosphorus and the fat-soluble vitamins A, D, E and K. Protein-calorie malnutrition is another possible risk that can be avoided with an adequate intake of protein foods.
Extra tips:
Cross-contamination is a potential problem that needs to be monitored. Whenever gluten-containing products touch a bowl, utensil or cutting board, there is a risk of getting into the gluten-free food.
There are many helpful tips that can help you successfully follow a gluten -free diet:
Read food labels. Practice reading food labels so you can easily identify gluten-free foods.
Tell your friends. If your friends know you’re on the diet, they’re more likely to choose places with gluten-free options when you eat out.
Buy a gluten-free cookbook. Doing so can help you be more creative when cooking and make meals more enjoyable.
Plan ahead. If you’re traveling abroad, research places to eat and shop. Otherwise, plan your diet around lots of whole, single-ingredient foods like lean meats, vegetables, and fruits.
Use separate kitchen utensils. If you share a kitchen with friends or family, be sure to use separate cooking and cleaning equipment. You don’t want to accidentally contaminate your food with gluten from other people’s food.
Bring your own food. If you’re visiting with family, bring foods like gluten-free bread and pasta with you. That way, you won’t feel left out of family meals.