Experts summarize the statistics with horror: 18% of women in our country suffer from overweight and obesity is increasingly common in children and adolescents. Ignoring this problem will lead to irreparable consequences, since 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 addressed. Specialists have developed special methods based on proper nutrition, the exclusion of certain foods, physical activity and medications. Some of them provide stable weight loss without harm to health, while others, on the contrary, can cause an exacerbation of chronic diseases, new health problems and pathologies.
A relatively new approach to weight loss is the gluten and dairy free diet. Things? 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 cereals. Especially largely in wheat, rye, barley.
Gluten in its pure form is a dry white powder with no taste, color, or smell. But when water is added, it turns into a sticky mass that resembles jelly. Due to this, the dough rises during cooking, becomes elastic. The more gluten in the composition of the flour, the better the baking and the more magnificent it will be.
Gluten is found in many foods. Let's take a closer look at the main foods containing gluten:
| Contains gluten | Having "hidden" gluten. |
|---|---|
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Hidden gluten are damaged and altered gluten molecules resulting from processing.
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It is necessary to carefully study the composition of the products, but the "no gluten" label cannot always be trusted. It all depends on the honesty of the manufacturer.
What is dangerous and why gluten is needed
Gluten-free nutrition was developed specifically for patients with celiac disease, an autoimmune disease in which the natural functions of the intestine and peristalsis are disturbed. This disease occurs in one in a hundred people. With such a pathology, gluten is not recognized by the patient's immune system and the body invests all its strength to fight it. But the problem is that the structure of the gluten protein is similar to the cells of the thyroid and pancreatic glands, some tissues. As a result, the body begins to destroy itself. This is the main disadvantage of a gluten-rich diet for both a sick and a healthy person.
But it should be understood that such symptoms are inherent in people with celiac disease or who suffer from individual gluten intolerance. 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. By now on the market it is possible to find a huge number of such products, there are also gluten-free alcoholic beverages;
- diet meals are prepared with a minimum amount of oil, it is advisable to use a grill or a special pan that does not require the addition of fat;
- Gluten-free food should be the staple of the diet. Based on the list of allowed 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 celiac patients as well as people with symptoms of individual allergies or intolerances. In all other cases it can, on the contrary, be harmful. Careless exclusion of foods from the diet can cause a lack of vitamins, minerals and nutrients. Therefore, for weight loss, it is best to use a time-tested technique based on proper nutrition, changing eating habits and psychotherapy. Only such an approach will protect the patient from breakdowns, depression, other disorders of the psycho-emotional state and health and prevent negative consequences.
Who is a gluten-free diet for?
Special diets and a gluten-free diet should be prescribed by a weight loss specialist. It is usually prescribed for the following diseases:
- celiac disease;
- autism;
- hyperexcitability;
- nervous system disorders: schizophrenia, attention deficit disorder, etc. ;
- skin and dermatological diseases, in particular psoriasis, vitiligo;
- frequent migraines;
- autoimmune hepatitis;
- diabetes;
- atherosclerosis;
- obesity.
If the patient does not have any of the listed diseases, it is better to use other methods of 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 independently compose a menu, to know how to deal with life's problems, not to grasp stress, 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 dietary 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 gluten-containing products, the list of which is given above. Nutrition will not be effective if you allow yourself the indulgence, deviate from the intended pattern. And this is a strong psychological pressure, which is almost impossible to cope with on your own, as a result: breakdowns, depression, stress.
The gluten-free diet includes a special menu for the week. It should be filled out by a specialist, taking into account the body's needs for all 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 fruits;
- 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, cereals;
- tea, coffee without flavoring additives;
- legumes;
- natural soy sauce;
- chicken eggs.
The main thing is to carefully study the composition of products purchased in stores. This is especially true of dairy products, canned meat and fish. Most often they contain hidden gluten, such as corn or wheat starch.
Menu of the week
The gluten-free diet includes a special menu for the week. It is based on a list of allowed foods, with the need to reduce or completely eliminate "prohibited" foods. But such nutrition is prescribed for gluten intolerance or an allergic reaction to it. For weight loss, it can be ineffective: it is usually difficult for a person to refuse favorite foods without pronounced reasons, which leads to breakdowns, psycho-emotional disorders. That is why weight loss experts advise not to experiment on your body, but to seek the help of specialists. Leave the menu of the week for celiacs.
Recommendations for children
Research shows that a gluten-free and lactose-free first meal formula is ideal because it's lightweight and doesn't overpower the body and gastrointestinal tract. It will help the baby adapt to new foods, gradually switch to a different diet.
The list of products for children differs little from that of an adult, it contains all the same elements: soups and broths from meat or fish, gluten-free cereals, lean meats, chicken eggs, fruits and vegetables, vegetable oils.
Gluten-free diet for celiacs
Celiac disease is an autoimmune disease characterized by disorders of the gastrointestinal tract and intestines. There is usually a genetic predisposition to it. The following symptoms may indicate the presence of this disease:
- swelling;
- ache;
- diarrhea;
- foamy stools with an unpleasant odor;
- a sharp decrease or gain in weight;
- the appearance of a rash on the skin;
- headache;
- weakening of the immune system.
A special diet was 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, fruits and vegetables, gluten-free grains, herbs, spices, spices, nuts.
- Such a diet provides for lifelong observance. This is the only key to maintaining health, well-being.
- A gluten-free menu for a week should be balanced, taking into account the body's need for vitamins, minerals and nutrients. Patients need to regularly undergo a clinical examination, be observed by a doctor.
Gluten-free dishes are best steamed, without the addition of oil. It is also recommended to introduce the principles of fractional nutrition: reduce the volume of portions, but increase the number of meals to 5-6 (breakfast, lunch, dinner and some snacks).
Gluten-free weekly diet menu
Feeding with this diet should be divided, about 5-6 times a day: three main meals and two or three snacks. Here, too, the standard "dish rule" applies: half is stuffed with vegetables, 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, when prepared correctly, will not differ from usual ones in taste. The important thing is to use only approved products.
The menu below is an example. It can be adjusted to suit individual preferences, allergies or intolerances.
Monday
- Breakfast: a portion of rice polenta cooked in milk, you can add fresh berries.
- Lunch: sandwich on gluten-free bread with butter, fresh unflavoured tea.
- 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 of walnuts or stewed vegetables.
Tuesday
- Breakfast: cottage cheese with honey or sugar, fruit.
- Lunch: rice or cereal bread, tea.
- Lunch: chicken soup with vegetables, salad.
- Afternoon snack: yogurt with gluten-free diet biscuits.
- Dinner: cottage cheese casserole, supplemented with fruit.
Wednesday
- Breakfast: scrambled or boiled eggs, cheese sandwich.
- Lunch: a handful of dried fruit, tea.
- Lunch: any soup with the addition of fresh herbs, chicken with buckwheat garnish.
- Snack: syrniki on rice flour with honey and berries.
- Dinner: Chicken in foil with vegetables.
Thursday
- Breakfast: special corn flakes (must be gluten free) with the addition of milk, kefir or yogurt.
- Lunch: two boiled eggs, tea.
- Lunch: borsch, chicken and vegetable salad.
- Afternoon snack: a portion of berries or a fruit drink from them, diet cookies.
- Dinner: meatballs, buckwheat porridge.
Friday
- Breakfast: gluten-free pancakes with honey.
- Lunch: a glass of kefir or yogurt and biscuits.
- Lunch: Chicken cutlets with rice garnish, vegetable salad.
- Snack: One serving of any nuts, any fruit.
- Dinner: fish stew with vegetables, mushrooms.
Saturday
- Breakfast: ricotta with honey and fruit.
- Lunch: carrot salad topped with slices of cheese 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: A sandwich made with gluten-free bread, lettuce, tomato, cheese or a spiced 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 through this diet, it is also recommended to count the number of calories consumed and expended, the ratio of proteins, fats, carbohydrates:
- you need to calculate your daily calorie intake using one of the following formulas and subtract 10-15% from it - this is exactly what is needed to lose weight: formula for men: 66 + (13. 7 x weight in kg) + ( 5 x height 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 protein norm is about 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 a real change and not a temporary random deviation. Well, more reliable than principles, beliefs, personal ideas - humanity has not yet invented anything.
The opinion of a nutritionist
The gluten industry has grown exponentially over the past five years. An increasing number of people are trying to follow a gluten-free diet to improve health conditions, 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 also called gluten. It is found as a natural component of some cereals in wheat, rye and barley. As for oats, the opinions of experts differ: some highlight it as a possible source of gluten, others do not. Gluten can also be artificially added to other products: bread, ice cream, sauces such as ketchup, kvass (as a result of fermentation on cereals or bread) as a natural thickener. By itself, it is safe for a healthy person, but it plays a major negative role when a person has a disease such as celiac disease.
Celiac disease is a congenital genetic disease of gluten intolerance. If the diet of a sick person contains it, the immune cells begin to attack the villi of his small intestine, on which the so-called parietal digestion occurs. In this case, inflammation begins, the absorption of nutrients is disturbed, and the symptoms of the disease appear. Clinical symptoms are extremely diverse, they can include up to 300 symptoms, the main of which are diarrhea, vomiting, canker sores, 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 is celiac, eating foods with gluten is accompanied by the development of the clinical picture of the disease. These products mainly include foods based on or based on wheat, rye and barley - cereals, baked goods and pasta with traditional flours; sweets: chocolate, sweets, cakes, waffles, regular biscuits, ice cream and alcoholic beverages made from cereals. In the absence of these products in the diet, celiac patients feel normal.
At the same time, among the recommendations for non-celiac, but overweight patients, one can often see a gluten-free diet. What will happen to a person with normal gluten tolerance who refuses gluten-containing foods?
Most likely, nothing catastrophically bad will happen. The amount of carbohydrates, both simple and complex, will drastically decrease in the diet. Due to this, the daily calorie content of the diet can be reduced, and if it ends at a level below the daily energy consumption, the weight may begin to decrease. Also in this case, the weight loss will not be due to the disappearance of gluten from the diet, but 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 go away at the same rate.
Therefore, it is possible to lose weight on a gluten-free diet, but as a side effect of eliminating excess high-carb foods. At the same time, if you completely give up on carbohydrates, the body can reach a state of ketosis, which can be accompanied by discomfort and side effects. Not a gluten-free diet, therefore, is more suitable for weight loss, but a balanced diet with a balanced ratio of proteins, fats and carbohydrates. And whether or not gluten will be in the composition of these products is not important to 99% of celiac people.