Experts summarize the statistics with horror: 18% of women in our country suffer from excess weight, and obesity is increasingly common among children and adolescents. Ignoring this problem will lead to irreparable consequences, because excess weight is the main cause of many serious diseases, such as type 2 diabetes, varicose veins and pathologies of the cardiovascular system.
The problem of obesity needs to be solved. Specialists have developed special methods based on proper nutrition, exclusion of certain foods, physical activity and medication. Some of them provide stable weight loss without harm to health, while others, on the contrary, can cause exacerbation of chronic diseases, new health problems and pathologies.
A relatively new approach to weight loss is a gluten- and dairy-free diet. What is it? How safe is it for the body? How does it affect him? Let's take a closer look in this article.
What is gluten?
Gluten or gluten (from the Latin Gluten - glue) is a special protein found in seeds and grains. It is especially found in wheat, rye, and barley.
Gluten in its pure form is a dry white powder without taste, color or smell. But when water is added, it turns into a sticky jelly-like mass. This is why the dough rises during baking, becomes elastic. The more gluten in the composition of the flour, the better, the baking will be more magnificent.
Gluten is found in many foods. Let's take a closer look at the main foods that contain gluten:
| Contains gluten | Had "hidden" gluten |
|---|---|
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Hidden glutens are damaged, altered gluten molecules that result from processing.
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It is necessary to carefully study the composition of the product, but you cannot always trust the "gluten-free" label. It all depends on the honesty of the manufacturer.
What is dangerous and why gluten is needed
The gluten-free diet was developed especially for patients suffering from celiac disease - an autoimmune disease in which the natural functions of the intestines and peristalsis are disturbed. This disease occurs in one person out of a hundred. In such a pathology, gluten is not recognized by the patient's immune system, and the body invests all its strength in the fight against it. But the problem is that the structure of the gluten protein is similar to the cells of the thyroid gland and pancreas, some tissues. As a result, the body begins to break down. This is the main disadvantage of a gluten-rich diet for both the sick and the healthy person.
But it should be understood that such symptoms are characteristic of people with celiac disease or people suffering from individual intolerance to gluten. In all other cases, the question of whether or not a special diet is needed should be decided on an individual basis with a weight loss specialist.
The essence of a gluten-free diet
A special diet based on the introduction of gluten-free products has its own principles, characteristics, rules:
- Gluten-free products help improve digestion, peristalsis and the functioning of the gastrointestinal tract. That is why they are the basis of nutrition. Until now, a huge number of such products can be found on the market, there is even gluten-free alcohol;
- diet dishes are prepared with a minimum amount of oil, it is recommended to use a grill or a special pan that does not require the addition of fat;
- Gluten-free food should be the basis of the diet. Based on the list of permitted and prohibited foods, you can create a menu yourself or use a ready-made one. On the Internet you can find recipes for main dishes, snacks.
Such a diet will benefit patients with celiac disease, as well as people with symptoms of allergy or individual intolerance. In all other cases, it can, on the contrary, be harmful. Carelessly excluding foods from the diet can cause a lack of vitamins, minerals and nutrients. Therefore, for weight loss, it is better to use a proven technique based on proper nutrition, changing eating habits and psychotherapy. Only such an approach will protect the patient from breakdowns, depression, other disorders of psycho-emotional state and health, and prevent negative consequences.
Who is the gluten-free diet for?
A special diet and a gluten-free diet should be prescribed by a weight loss specialist. It is usually prescribed for the following diseases:
- celiac disease;
- autism;
- hyper excitability;
- disorders of the nervous system: schizophrenia, attention deficit disorder, etc. ;
- skin and dermatological 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 for losing weight. One option is to go to a good weight loss clinic. It uses a special integrated approach that combines the principles of proper nutrition and psychotherapy. Specialists teach the patient to distinguish between "good and bad" products, to compose a menu independently, to cope with life's problems, to avoid stress and fatigue. They are able to accurately determine the causes of a set of extra pounds and get rid of them. This method is officially recognized by the world scientific community, it is considered the most optimal, safe for health.
Gluten-free diet rules
A gluten-free diet will bring certain results, but only with strict adherence to the rules. The main one is the complete rejection of products containing gluten, the list of which is given above. The diet will not be effective if you indulge yourself, deviate from the prescribed scheme. And this is a strong psychological pressure, which is almost impossible to deal with alone, as a result - breakdowns, depression, stress.
The gluten-free diet has a special menu for the week. It should be compiled by an expert, taking into account the body's needs for all the necessary nutrients, vitamins and minerals, including meat products, chicken eggs, vegetables, fruits, cereals.
List of allowed products
A gluten-free diet includes the following foods in the diet:
- fresh and frozen vegetables, berries, some fruit;
- natural meat, poultry, fish;
- natural dairy products without sweeteners, stabilizers, starch;
- natural vinegar: apple, wine, rice;
- homemade sauces without the addition of flour, starch, gluten, grains;
- tea, coffee without additives;
- legumes;
- natural soy sauce;
- chicken eggs.
The main thing is to carefully study the composition of products bought in stores. This especially applies to dairy products, canned meat and fish. Most often, they contain hidden gluten, such as corn or wheat starch.
Menu for the week
The gluten-free diet has a special menu for the week. It is based on a list of permitted foods, with the need to reduce or completely eliminate "forbidden" foods. But such a diet is prescribed for intolerance to gluten or an allergic reaction to it. It can be ineffective for losing weight: it is usually difficult for a person to refuse his favorite food for no apparent reason, which leads to breakdowns, psycho-emotional disorders. That's why weight loss experts recommend not to experiment on your body, but to seek the help of a specialist. Leave a menu for a week for celiac patients.
Recommendations for children
Research shows that the formula for the first meal without gluten and lactose is ideal because it is light and does not burden the body and the gastrointestinal tract. It will help the baby to adapt to new food, gradually switching to another diet.
The list of products for children is slightly different from that for adults, it contains all the same elements: soups and broths with meat or fish, gluten-free cereals, lean meat, chicken eggs, fruits and vegetables, vegetable oils.
Gluten-free diet for celiac disease
Celiac disease is an autoimmune disease characterized by disorders in the gastrointestinal tract and intestines. There is usually a genetic predisposition to it. The following symptoms may indicate the presence of this disease:
- flatulence;
- pain;
- diarrhea;
- foamy stools with an unpleasant odor;
- sudden weight loss or gain;
- the appearance of rashes on the skin;
- headache;
- weakening of the immune system.
A special diet has been developed for such patients. It has the following basic rules and principles:
- Gluten-free diet, complete exclusion of prohibited foods.
- The diet should consist of animal proteins, vegetables and fruits, gluten-free grains, herbs, spices, spices, nuts.
- Such a diet allows lifelong respect. This is the only key to maintaining health, well-being.
- The gluten-free menu for a week should be balanced, taking into account the body's needs for vitamins, minerals and nutrients. Patients should undergo regular clinical examinations and be under the supervision of a doctor.
Gluten-free dishes are best cooked in steam, without adding oil. It is also recommended to introduce the principle of fractional nutrition: reduce the volume of portions, but increase the number of meals to 5-6 (breakfast, lunch, dinner and a few snacks).
Weekly gluten-free diet menu
Eating on such a diet should be fractional, about 5-6 times a day: three main meals and two or three snacks. The standard "plate rule" also applies here: 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 can be suitable for the whole family, and properly prepared will not differ in taste from the usual ones. The main thing is to use only approved products.
The menu below is an example. It can be adapted to individual wishes, allergies or intolerance.
Monday
- Breakfast: a portion of rice porridge cooked in milk, you can add fresh berries.
- Lunch: sandwich on gluten-free bread with butter, fresh tea without flavor.
- Lunch: vegetable soup with broccoli and low-fat cheese, chicken with potatoes, vegetable salad.
- Afternoon snack: fruit salad with gluten-free yogurt.
- Dinner: wheat porridge with a side dish of nuts or stewed vegetables.
Tuesday
- Breakfast: fresh cheese with honey or sugar, fruit.
- Lunch: rice or any grain bread, tea.
- Lunch: chicken soup with vegetables, salad.
- Afternoon snack: yogurt with gluten-free diet cookies.
- Dinner: cottage cheese casserole, supplemented with any fruit.
Wednesday
- Breakfast: scrambled or hard-boiled eggs, sandwich with cheese.
- Lunch: a handful of dried fruit, tea.
- Lunch: any soup with the addition of fresh herbs, chicken garnished with buckwheat.
- Snack: cheeses on rice flour with honey and berries.
- Dinner: chicken baked in foil with vegetables.
Thursday
- Breakfast: special corn flakes (must be gluten-free) with added milk, kefir or yogurt.
- Lunch: two boiled eggs, tea.
- Lunch: borscht, chicken and vegetable salad.
- Afternoon snack: a portion of berries or a fruit drink made from them, diet cookies.
- Dinner: meatballs, buckwheat porridge.
Friday
- Breakfast: gluten-free fritters with honey.
- Lunch: a glass of kefir or yogurt and cookies.
- Lunch: chicken cutlets with rice side dish, vegetable salad.
- Snack: a portion of any nut, any fruit.
- Dinner: fish stew with vegetables, mushrooms.
Saturday
- Breakfast: fresh cheese with honey and fruit.
- Lunch: carrot salad topped with cheese slices and a handful of nuts.
- Lunch: vegetable soup with lentils, chicken stew with vegetable salad.
- Afternoon snack: tea with gluten-free biscuits, any fruit.
- Dinner: potato pancakes, but rice flour should be used instead of wheat flour.
Sunday
- Breakfast: scrambled eggs or scrambled eggs with any vegetables.
- Lunch: Sandwich with gluten-free bread, green salad, tomato, cheese or seasoned chicken fillet.
- Lunch: fish soup, chicken cutlets with rice, any vegetables.
- Snack: 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 count the calories consumed and consumed, the ratio of proteins, fats, and carbohydrates:
- it is necessary to calculate the daily calorie intake using one of the formulas below and subtract 10-15% from it - this is exactly what is needed for weight loss: formula for men: 66 + (13. 7 x weight in kg) + ( 5 xheight in cm) - (6, 8 x age); formula for women: 655 + (9. 6 x weight in kg) + (1. 8 x height in cm) - (4. 7 x age);
- the norm of protein is approximately 1. 5-2 grams per kilogram of body weight;
- fats - 0. 7-1 grams per kilogram;
- carbohydrates - 1-2 grams.
For the calculation, you can use an online calculator, a smartphone application or special tables.
Changing your diet in a healthy way without psychotherapy is almost impossible. After all, only something fundamental, stable can be considered true change, not a random temporary deviation. Well, more reliable than personal principles, beliefs, ideas - humanity has not yet come up with anything.
The opinion of a nutritionist
The gluten-free industry has grown exponentially over the past five years. A growing number of people are trying to follow a gluten-free diet to improve their health, including weight loss. Let's try to understand what gluten is and what it is eaten with.
Gluten is a special type of plant protein that is often called gluten. It is found as a natural component of some grains in wheat, rye and barley. As for oats, the opinions of experts differ, with some highlighting it as a possible source of gluten, others not. Gluten can be artificially added to other products - bread, ice cream, sauces such as ketchup, kvass (as a result of fermentation on grain or bread) as a natural thickener. By itself, it is safe for a healthy person, but it plays an important negative role when a person has such a disease as celiac disease.
Celiac disease is a congenital genetic disease of gluten intolerance. If the diet of a sick person contains it, then the immune cells begin to attack the villi of his small intestine, where the so-called parietal digestion occurs. In this case, inflammation begins, the absorption of nutrients is disturbed and symptoms of the disease appear. Clinical symptoms are extremely diverse, they can include up to 300 symptoms, the main ones being diarrhea, vomiting, mouth ulcers, weakness, iron deficiency anemia and many others. The prevalence of celiac disease in different populations is 0. 5-1% of the population.
If a person has celiac disease, then eating food with gluten accompanies the development of the clinical picture of the disease. These products mainly include food made on the basis of or using wheat, rye and barley - cereals, pastries and pasta made from traditional flour; sweets - chocolate, sweets, cakes, waffles, regular cookies, ice cream, as well as alcoholic beverages made from cereals. In the absence of these products in the diet, patients with celiac disease feel normal.
At the same time, a gluten-free diet can often be seen among the recommendations for patients without celiac disease who are overweight. What will happen to a person with normal gluten tolerance who refuses foods containing gluten?
Most likely, nothing catastrophically bad will happen. The amount of carbohydrates, both simple and complex, will decrease sharply in the diet. Therefore, the daily caloric content of the diet can be reduced, and if it ends up at a level lower than the daily energy consumption, the weight can start to decrease. Again, the weight loss will not be due to the disappearance of gluten from the diet, but due to a possible reduction in caloric content. That is, if you reduce it in any other way, leaving gluten-containing foods in the diet, the weight will disappear at the same pace.
So, weight loss on a gluten-free diet is possible, but as a side effect of eliminating excess carbohydrate-rich foods. At the same time, if you completely abandon carbohydrates, the body can enter a state of ketosis, which can be accompanied by discomfort and side effects. Therefore, a gluten-free diet is not more suitable for weight loss, but a balanced diet with a balanced ratio of proteins, fats and carbohydrates. And whether gluten will be in the composition of these products or not, it is not important for 99% of people without celiac disease.