Experts summed up the statistics with horror: 18% of women in our country are overweight, and obesity is increasingly common among children and adolescents. Ignoring this problem will lead to irreversible consequences, as being overweight is a major cause of many serious diseases such as type 2 diabetes, varicose veins, and diseases of the cardiovascular system.
The obesity problem needs to be solved urgently. Experts have developed special methods based on proper nutrition, exclusion of certain foods, physical exercise and medication. Some of these provide steady weight loss without compromising health, while others do the opposite and can lead to exacerbations of chronic diseases, new health problems and conditions.
A relatively new way to lose weight is the gluten- and dairy-free diet. what is this? How safe is it for the body? What effect did it have on him? Let's take a closer look at this article.
what is gluten
Gluten or gluten (from Latin Gluten - glue) is a special protein found in seeds and grains. Especially a lot of wheat, rye, and barley.
Pure gluten is a dry white powder with no taste, color, or smell. But when water is added, it becomes a sticky substance like jelly. Thanks to it, the dough rises during baking and becomes elastic. The more gluten in the flour ingredient the better and the more gorgeous the baking will be.
Gluten is found in many foods. Let's take a closer look at the main gluten-containing foods:
| Contains gluten | Has "hidden" gluten |
|---|---|
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Hidden gluten are gluten molecules that are damaged and altered during processing.
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It is necessary to study the ingredients of a product carefully, but you can't always trust a "gluten-free" label. It all depends on the honesty of the manufacturer.
What's Dangerous and Why You Need Gluten
Gluten-free nutrition has been specially developed for patients with celiac disease - an autoimmune disease in which the natural function of the gut and peristalsis is disrupted. The disease occurs in one hundred people. With such a pathology, the patient's immune system fails to recognize gluten and the body goes all out to fight it. But the problem is that the structure of gluten is similar to the cells of the thyroid and pancreas, some tissues. As a result, the body begins to self-destruct. This is a major disadvantage of a gluten-rich diet for both sick and healthy.
It should be understood, however, that these symptoms are inherent in people with celiac disease or with individual gluten intolerance. In all other cases, the question of whether a special diet is required should be decided on an individual basis by a weight loss specialist.
The essence of a gluten-free diet
Special diets based on the introduction of gluten-free products have their own principles, characteristics, rules:
- Gluten-free products help improve digestion, motility, and gastrointestinal function. That's why they are the foundation of nutrition. By now, you can find plenty of these products on the market, even gluten-free alcohol;
- Diet meals are prepared with a minimum amount of oil, and it is recommended to use a grill or special frying pan that does not require added fat;
- Gluten-free foods should be the foundation of your diet. Based on the list of allowed and prohibited foods, you can make your own menu or use a ready-made menu. On the Internet, you can find recipes for main dishes, snacks.
This diet will benefit patients with celiac disease and those with allergies or individual intolerances. Conversely, in all other cases it can be harmful. Careless exclusion of foods from the diet can lead to deficiencies in vitamins, minerals, and nutrients. Therefore, for weight loss, it is best to use tried and tested techniques based on proper nutrition, dietary changes and psychotherapy. Only such an approach can protect patients from breakdown, depression, other psycho-emotional states and health disorders, and prevent negative consequences.
Who is a gluten-free diet suitable for?
Weight loss specialists should prescribe special diets and gluten-free diets. It is commonly used for the following diseases:
- Celiac disease;
- autism;
- overexcited;
- Nervous system diseases: schizophrenia, attention deficit disorder, etc. ;
- Skin and skin diseases, especially psoriasis, vitiligo;
- frequent migraines;
- autoimmune hepatitis;
- diabetes;
- atherosclerosis;
- obesity.
If the patient does not have any of the listed diseases, then it is better to use other methods to lose weight. One option is to go to a good weight loss clinic. It uses a special integrative approach that combines the principles of proper nutrition and psychotherapy. Experts teach patients to distinguish between "good and bad" products, to write menus independently, to be able to deal with life's problems, and not to seize on stress and fatigue. They were able to pinpoint the cause of a set of extra pounds and get rid of them. This method is officially recognized by the world scientific community as the most ideal and safe for health.
Gluten Free Diet Rules
A gluten-free diet will bring some benefits, but the rules must be strictly followed. The main one is to completely reject gluten-containing products, the list is given above. Nutrition will not be effective if you indulge yourself and deviate from the intended plan. This is an intense psychological stress that is almost impossible to deal with on your own, hence - breakdown, depression, stress.
The gluten-free diet has a special menu for the week. It should be compiled by experts taking into account the body's needs for all essential nutrients, vitamins and minerals, including meat products, eggs, vegetables, fruits, grains.
List of allowed products
A gluten-free diet includes the following foods in the diet:
- fresh and frozen vegetables, berries, some fruits;
- Natural meat, poultry, fish;
- Natural dairy products without sweeteners, stabilizers, starches;
- Natural vinegar: apples, wine, rice;
- Homemade sauces without added flour, starch, gluten, grains;
- Tea and coffee without flavouring additives;
- beans;
- natural soy sauce;
- egg.
The main thing is to carefully study the composition of the product purchased in the store. This is especially true for dairy, canned meat and fish. They often contain hidden gluten, such as corn or wheat starch.
this week's menu
The gluten-free diet has a special menu for the week. It is based on a list of permitted foods that require the reduction or complete elimination of "prohibited" foods. But this nutrient is prescribed for gluten intolerance or allergic reactions to it. For weight loss, it can be ineffective: It is often difficult for a person to refuse a favorite food for no apparent reason, which can lead to mental breakdowns, psycho-emotional disturbances. That's why weight loss experts recommend not experimenting with your body, but seeking expert help. Save a week's menu for those with celiac disease.
Advice for Children
Research shows that a gluten-free, lactose-free first meal formula is ideal because it's light and doesn't overwhelm the body and gastrointestinal tract. It will help your baby get used to new foods and gradually switch to a different diet.
The list of products for children is almost indistinguishable from the list of products for adults, it contains all the same elements: meat or fish stock and bouillon, gluten-free grains, lean meats, eggs, fruits and vegetables, vegetable oils.
Gluten-Free Diet for Celiac Disease
Celiac disease is an autoimmune disease characterized by gastrointestinal and intestinal disorders. There is usually a genetic predisposition to it. The following symptoms may indicate the presence of this disorder:
- bloating;
- pain;
- diarrhea;
- Foamy stools with an unpleasant smell;
- sharp weight loss or gain;
- skin rash;
- Headache;
- Weakened immune system.
For these patients, a special diet has been developed. It has the following basic rules and principles:
- Gluten-free nutrition that completely rules out fasting.
- The diet should include animal protein, vegetables and fruits, gluten-free grains, herbs, spices, spices, nuts.
- Such a diet provides a lifetime of adherence. It's the only key to staying healthy and happy.
- A week's gluten-free menu should be balanced, taking into account the body's needs for vitamins, minerals, and nutrients. Patients should undergo regular clinical examinations and be observed by a doctor.
Gluten-free dishes are best steamed without oil. It is also recommended to introduce the principle of fractionated nutrition: reduce portion sizes, but increase the number of meals to 5-6 meals (breakfast, lunch, dinner, and some snacks).
Weekly gluten-free diet menu
The nutrition of this diet should be fractional, about 5-6 times a day: three main meals and two to three snacks. The standard "plate rule" applies here as well: half should be filled with vegetables and the other half with meat and complex carbohydrates. Such a diet will provide the body with nutrients, vitamins and minerals.
Gluten-free meals are family friendly, and if prepared properly, they won't taste any different than usual. The main thing is to use only approved products.
The menu below is an example. It can be adjusted according to personal preference, allergies or intolerances.
on Monday
- Breakfast: a rice porridge cooked with milk, you can add some fresh berries.
- Lunch: gluten-free bread sandwiches with butter, fresh plain tea.
- Lunch: Broccoli and low-fat cheese vegetable soup, potato chicken, vegetable salad.
- Afternoon snack: fruit salad with gluten-free yogurt.
- Dinner: Wheat porridge with nuts or stewed vegetables.
Tuesday
- Breakfast: cheese with honey or sugar, fruit.
- Lunch: Rice or any grain bread, tea.
- Lunch: Vegetable and chicken soup, salad.
- Afternoon snack: yogurt and gluten-free cookies.
- Dinner: Cheese casserole with any fruit.
Wednesday
- Breakfast: scrambled or boiled eggs, cheese sandwiches.
- Lunch: A handful of dried fruit, tea.
- Lunch: Any soup with fresh herbs, chicken garnished with buckwheat.
- Snack: syrniki on rice noodles with honey and berries.
- Dinner: Grilled chicken and vegetables in foil.
Thursday
- Breakfast: Special tortilla chips (must be gluten-free) with milk, kefir or yogurt.
- Lunch: Two boiled eggs, tea.
- Lunch: borsch, chicken and green salad.
- Afternoon snack: a berry or fruit drink, diet biscuits.
- Dinner: meatballs, buckwheat porridge.
Friday
- Breakfast: gluten-free fritters with honey.
- Lunch: A cup of kefir or yogurt and cookies.
- Lunch: Fried chicken with rice, vegetable salad.
- Snacks: Any nut, part of any fruit.
- Dinner: Stewed fish with vegetables and mushrooms.
Saturday
- Breakfast: cheese with honey and fruit.
- Lunch: Carrot salad with cheese slices and a handful of nuts.
- Lunch: Lentil vegetable soup, stewed chicken with vegetable salad.
- Afternoon snack: tea and gluten-free cookies, any fruit.
- Dinner: hash browns, but use rice flour instead of wheat flour.
Sunday
- Breakfast: Scrambled eggs or scrambled eggs with any vegetables.
- Lunch: Sandwiches made with gluten-free bread, lettuce, tomato, cheese, or spiced chicken.
- Lunch: fish soup, chicken chop rice, any vegetables.
- Snacks: A small portion of nuts (20-30 grams), any fruit
- Dinner: Fish stew with vegetables.
gluten free diet for weight loss
If you need to lose weight with this diet, it is also recommended to calculate the number of calories expended and consumed, the ratio of protein, fat, carbohydrates:
- It is necessary to use one of the following formulas to calculate your daily calorie intake and subtract 10-15% from it - this is exactly the amount you need for weight loss: Formula for men: 66 + (13. 7 x body weight (kg)) + ( 5x height (cm) - (6. 8 x age); female formula: 655 + (9. 6 x weight kg) + (1. 8 x height cm) - (4. 7 x age);
- The protein standard is about 1. 5-2 grams per kilogram of body weight;
- Fat - 0. 7-1 g per kg;
- Carbohydrates - 1-2 grams.
For calculations, you can use online calculators, smartphone apps or special forms.
It is nearly impossible to change your diet in a healthy way without psychotherapy. After all, only fundamental, stable things can be considered real changes, not random temporary deviations. Well, more reliable than personal principles, beliefs, ideas - humans haven't come up with anything yet.
Nutritionist's opinion
The gluten-free industry has grown exponentially over the past five years. More and more people are looking to follow a gluten-free diet to improve their health, including losing weight. Let's try to figure out what gluten is and what it's eaten with.
Gluten is a special type of plant protein, also commonly known as gluten. It is a natural constituent of certain grains in wheat, rye and barley. When it comes to oats, experts disagree. Some people emphasize that it may be a source of gluten, others are not. Gluten can also be artificially added to other products - bread, ice cream, sauces like ketchup, kvass (as a result of fermentation of grains or bread) as a natural thickening agent. It is safe on its own for healthy people, but it can play an important negative role when a person has a condition such as celiac disease.
Celiac disease is a congenital genetic disease of gluten intolerance. If a patient's diet contains it, then immune cells start attacking his small intestinal villi, where they perform so-called wall digestion. In this case, inflammation begins, the absorption of nutrients is disturbed and symptoms of the disease appear. The clinical symptoms are extremely diverse and can include up to 300 symptoms, mainly diarrhea, vomiting, oral ulcers, weakness, iron deficiency anemia, etc. The prevalence of celiac disease in different populations is 0. 5-1% of the population.
If a person has celiac disease, eating foods that contain gluten can be accompanied by the development of clinical manifestations of the disease. These products mainly include food products based on or using wheat, rye and barley - cereals, baked goods and pasta made from traditional flours; confectionery - chocolates, candies, cakes, waffles, regular biscuits, ice cream and alcoholic beverages made from cereals. People with celiac disease feel normal without these products in their diet.
Meanwhile, a gluten-free diet is often seen in recommendations for overweight patients without celiac disease. What happens to gluten-tolerant people who refuse gluten-containing foods?
Most likely, nothing catastrophically bad will happen. The amount of carbohydrates, whether simple or complex, is drastically reduced in the diet. Therefore, the daily calorie content of the diet may be reduced. If you end up falling below your daily energy expenditure levels, weight may start to drop. Likewise, weight loss is not due to the disappearance of gluten from the diet, but rather due to a possible reduction in calorie content. That said, if you cut it in any other way, leaving gluten-containing foods in your diet, the weight will go off at the same rate.
Therefore, a gluten-free diet can lead to weight loss, but this is a side effect of eliminating excess high-carb foods. At the same time, if you give up carbs completely, your body will go into a state of ketosis, which will come with discomfort and side effects. Therefore, it is not a gluten-free diet that is better for weight loss, but a balanced diet with a balanced ratio of protein, fat, and carbohydrates. For the 99% of people who don't have celiac disease, it doesn't matter if these products contain gluten in the ingredients.