Experts sum 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 irreparable consequences, since being overweight 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 must 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 provoke an exacerbation of chronic diseases, new health problems and pathologies.
A relatively new approach to weight loss is the gluten-free and dairy-free diet. What it is? How safe is it for the body? How does this 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 a lot in wheat, rye, barley.
Gluten in its pure form is a dry white powder with no taste, color, smell. But when water is added, it turns into a sticky jelly-like mass. Thanks to this, 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 present in many foods. Let's take a closer look at the main gluten-containing foods:
| Contains gluten | Have "hidden" gluten |
|---|---|
|
Hidden gluten consists of damaged and altered gluten molecules resulting from processing.
|
You have to carefully study the composition of the products, but you can't always trust the "gluten-free" label. 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 suffering from celiac disease - an autoimmune disease in which the natural functions of the intestines and peristalsis are disrupted. 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 puts all its strength into fighting it. But the problem is that the structure of the gluten protein is similar to the cells of the thyroid and pancreatic glands, certain tissues. As a result, the body begins to destroy itself. This is the main disadvantage of a high gluten diet, both for a sick person and for a healthy person.
But it should be understood that such symptoms are inherent in people with celiac disease or individual gluten intolerance. In all other cases, whether or not a special diet is necessary 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, features, rules:
- gluten-free products help improve digestion, peristalsis and the functioning of the gastrointestinal tract. That is why they are the basis of nutrition. Currently, you can find a large number of such products on the market, there is even gluten-free alcohol.
- dietary meals are prepared with a minimum of oil, it is advisable to use a special grill or pan that does not require the addition of fat;
- Gluten-free foods 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 allergies or individual intolerance. In all other cases, on the contrary, it can be harmful. Careless exclusion of foods from the diet can lead to a lack of vitamins, minerals and nutrients. Therefore, to lose weight, 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 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;
- hyper excitability;
- 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 suffer from any of the listed diseases, it is better to use other methods of weight loss. 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 be able to cope 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, is considered the most optimal, safe for health.
Gluten-free diet rules
A gluten-free diet will bring certain results, but only with strict observance of the rules. The main one is the complete rejection of products containing gluten, the list of which is given above. Nutrition will not be effective if you indulge yourself, if you deviate from the intended pattern. And this is a strong psychological pressure, which is almost impossible to cope with on your own, therefore - breakdowns, depression, stress.
The gluten-free diet offers a special menu for the week. It must be compiled by a specialist, taking into account the body's need for all the necessary nutrients, vitamins and minerals, including meat products, chicken eggs, vegetables, fruits and cereals.
List of authorized 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 the store. This is especially true for dairy products, canned meat and fish. They most often contain hidden gluten, such as corn or wheat starch.
Menu of the week
The gluten-free diet offers a special menu for the week. It is based on a list of permitted 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 depressions, psycho-emotional disorders. That is why weight loss experts recommend not to experiment on your body, but to seek help from specialists. Leave the weekly menu for celiac patients.
Recommendations for children
Research shows that a gluten-free and lactose-free first meal formula is ideal because it is light and does not overload the body and the gastrointestinal tract. This 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 on meat or fish, gluten-free cereals, lean meats, chicken eggs, fruits and vegetables, vegetable oils.
gluten free diet for celiac disease
Celiac disease is an autoimmune disease characterized by disorders of the gastrointestinal tract and intestines. There is usually a genetic predisposition to this. The following symptoms may indicate the presence of this disease:
- bloating;
- pain;
- diarrhea;
- foamy stools with an unpleasant odor;
- a sharp decrease or increase in weight;
- the appearance of a rash on the skin;
- headache;
- weakening of the immune system.
For these patients, a special diet has been developed. It has the following basic rules and principles:
- Gluten-free nutrition, complete exclusion of prohibited foods.
- The diet should consist of animal protein, vegetables and fruits, gluten-free cereals, herbs, spices, spices and nuts.
- Such a regimen provides for lifelong compliance. 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 should regularly undergo a clinical examination, be observed by a doctor.
Gluten-free dishes are best steamed, without adding oil. It is also recommended to introduce the principles of fractional nutrition: reduce the size of portions, but increase the number of meals to 5-6 (breakfast, lunch, dinner and some snacks).
Gluten-free diet weekly menu
The nutrition for such a diet should be split, 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, 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, they won't differ from regular dishes in taste. The main thing is to use only approved products.
The menu below is an example. It can be adjusted according to individual preferences, allergies or intolerances.
Monday
- Breakfast: a portion of rice porridge cooked in milk, you can add some fresh berries.
- Lunch: sandwich on gluten-free bread with butter, unflavoured fresh 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 dish of nuts or stewed vegetables.
Tuesday
- Breakfast: cottage cheese with honey or sugar, fruit.
- Lunch: rice or grain bread, tea.
- Lunch: chicken soup with vegetables, salad.
- Afternoon snack: yogurt with gluten-free diet biscuits.
- Dinner: cottage cheese casserole, supplemented with any fruit.
Wednesday
- Breakfast: scrambled eggs or boiled eggs, cheese sandwich.
- Lunch: a handful of dried fruits, tea.
- Lunch: any soup with the addition of fresh herbs, chicken with buckwheat garnish.
- Snack: syrniki on rice flour with honey and berries.
- Dinner: baked chicken with vegetables.
Thursday
- Breakfast: special corn flakes (they must be gluten-free) with the addition of milk, kefir or yogurt.
- Lunch: two boiled eggs, tea.
- Lunch: borscht, chicken meat and vegetable salad.
- Afternoon snack: a portion of berries or a fruit drink, diet cookies.
- Dinner: meatballs, buckwheat porridge.
Friday
- Breakfast: gluten-free donuts with honey.
- Lunch: a glass of kefir or yogurt and biscuits.
- Lunch: chicken cutlets with rice, vegetable salad.
- Snack: a portion of any nut, any fruit.
- Dinner: fish stew with vegetables, mushrooms.
Saturday
- Breakfast: cottage cheese 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 cookies, any fruit.
- Dinner: hash browns, but rice flour should be used instead of wheat flour.
Sunday
- Breakfast: scrambled eggs or scrambled eggs with vegetables.
- Lunch: A sandwich made with gluten-free bread, lettuce, tomato, cheese, or a spicy chicken fillet.
- Lunch: fish soup, chicken cutlets with rice, all 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 number of calories consumed and expended, the ratio of proteins, fats, 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 the amount 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, smartphone app or special tables.
Changing the diet in a healthy way without psychotherapy is almost impossible. After all, only something fundamental, stable, can be considered a real change, not a random temporary deviation. Well, more reliable than personal principles, beliefs, ideas - mankind has not invented anything yet.
The opinion of a nutritionist
The gluten-free industry has grown exponentially over the past five years. A growing number of people are looking to follow a gluten-free diet to improve their health, including weight loss. Let's try to figure out what gluten is and what it is eaten with.
Gluten is a special type of plant protein that is also often referred to as gluten. It is found as a natural component of certain cereals in wheat, rye and barley. Concerning oats, the opinions of experts diverge, 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 grain or bread fermentation) as a natural thickener. By itself, it is harmless for a healthy person, but it plays a significant negative role when a person suffers from a disease such as celiac disease.
Celiac disease is a congenital genetic disease of gluten intolerance. If the diet of a sick person contains them, 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. The clinical symptoms are extremely diverse and 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, the consumption of foods containing gluten is accompanied by the development of the clinical picture of the disease. These products primarily include foods made from or using wheat, rye and barley - cereals, baked goods and pasta made from traditional flour; sweets - chocolate, candies, cakes, waffles, ordinary cookies, ice cream, as well as alcoholic beverages 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 is often among the recommendations for patients without celiac disease, but who are overweight. What will happen to a person with a normal gluten tolerance who refuses foods containing gluten?
Most likely, nothing catastrophic will happen. The amount of carbohydrates, both simple and complex, will drop sharply in the diet. Due to this, the daily calorie content of the diet can be reduced. If it falls below the daily energy intake, the weight may begin to drop. Again, the weight loss will not be due to the disappearance of gluten from the diet, but to a possible decrease in calorie intake. That is, if you reduce it in another way, leaving gluten-containing foods in the diet, the weight will disappear at the same rate.
Thus, 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 give up carbohydrates, the body can reach a state of ketosis, which can be accompanied by discomfort and side effects. Therefore, it is not a gluten-free diet that is most suitable for weight loss, but a balanced diet with a balanced ratio of proteins, fats and carbohydrates. And whether or not gluten is in the composition of these products is not important for 99% of people without celiac disease.