Gluten Free Diet: Benefits, Diet Chart and Weight Loss

 

We are all familiar with the word "gluten" by this point. Nowadays, products that promote themselves as being gluten-free are sold in supermarkets. So, what exactly is "gluten" and what does a gluten-free diet entail? Let's talk about this more. Read more underneath.

What is a Gluten-Free Diet?

We'll try to familiarise ourselves with gluten first in order to comprehend what a gluten-free diet is. A protein called gluten is frequently present in grains like rye, barley, and wheat. For those who suffer from illnesses like celiac disease, consuming gluten can be dangerous. These people, as well as those with gluten-related medical conditions, should follow a gluten-free diet.

Diets without gluten are said to increase energy, health, and weight loss efforts. It is not advised to begin a gluten-free diet without first visiting a health care provider because such a diet alters your dietary nutritional intake.

If you have any of the following health issues, your doctor or nutritionist may advise you to start a gluten-free diet:

Ataxia due to gluten An autoimmune condition called gluten ataxia affects specific types of nerve tissues. It obstructs the control and voluntary use of muscles.

Immune system activity that harms the lining of the small intestine is initiated in celiac disease. It is an autoimmune condition that gradually interferes with the body's normal ability to absorb nutrients.

Wheat allergy — A person who has a wheat allergy experiences symptoms because their body misinterprets wheat proteins as pathogens. Breathing problems, congestion, and other undesirable symptoms may occur from the immune system being activated into action and producing an antibody.

Non-celiac gluten sensitivity - Even if a person does not have celiac disease, they may experience some of the condition's symptoms, including bloating, abdominal pain, constipation, headaches, and so on. Such a person is thought to have gluten sensitivity, which results in negative reactions.

The individual consuming a gluten-free diet must pay close attention to maintaining it. They need to be knowledgeable about the things they eat and where they come from. Based on the diet's alleged health benefits, those without any of the aforementioned medical issues are also welcome to participate.

 

Gluten Free Diet Plan – What to Eat, What to Avoid

Gluten substitutes are readily available in India for those who have celiac disease or gluten sensitivity. The primary food for the majority of the subcontinent is rice. They can just switch from roti to rice. One can choose from a variety of rice varieties that are offered in our nation. They can use millets in place of wheat if they don't want to eat rice. If they like, they can substitute jowar for wheat to make roti.

India also has a huge selection of gluten-free food. Dosa, poha, fruits, or dhokla can be eaten for breakfast, curry and rice can be eaten for lunch, and a salad and grilled meat can be eaten as a possible dinner.

 

Gluten Free Diet Plan Chart

Find below our 7-day gluten-free meal plan –

Day 1 Diet Plan

To plan the remainder of the week, start your gluten-free diet on Day 1. As the week goes on, it will make it easier for you to stick to your eating plan.

• Breakfast consists of a ragi dosa, a cup of skim milk, and sambar (1 katori)
• Mid-morning: 1 tiny pear, almonds (4 almond)
• Lunch consists of 1.5 katori of steamed brown rice, 1 katori of moong dal, and a cucumber lettuce salad (1 katori)
• Snack in the evening: Buttermilk (1 glass) squash seeds (2 tbsp)
• Chicken grilled for dinner (75 grams) Tomatillo Soup (1.5 katori) pulao de quinoa (1 katori)

Day 2 Diet Plan

• Breakfast consists of 1.5 katori of millet vermicelli, 1 boiled egg white, and skim milk (1 cup)
• Early afternoon - Apple (1 small) Whole walnuts, two
• Lunch: Panner sabji (1 katori), Tomato Salad, and Jowar Roti (2 roti/bhakri) (1 katori)
• Tea with minimal sugar (1 cup) and sprouts bhel for an evening snack (1 cup)
• Brown rice pulao (1 katori) and sprouts raita for dinner (1 katori)

Day 3 Diet Plan

• Vegetable poha (1 katori), skim milk (1 cup), and Sambar for breakfast (1 katori)
• Pears (1 small pear) with almonds for breakfast (4 almond)
• Meal: Besan Roti (1 roti) Curry chole (1 katori) Produce Salad (1 katori) Curd (1 katori)
• Evening snack of popcorn and one glass of green tea (1 cup)
• Dinner: Millet Khichdi and Palak Soup (1 katori) ( 1.5 katori)

Day 4 Diet Plan

• Dal Idli (2 pieces), Pudina Chutney (1 tablespoon), and Skim Milk for breakfast (1 cup)
• Breakfast food: an apple (1 small) Whole walnuts, two
• Nachni Roti (1 roti/chapati) for lunch Avocado Salad (1 katori) Sabji Kala Chana (1 katori) Curd (1 katori)
• Snack in the evening: Buttermilk (1 glass) squash seeds (2 tbsp)
• Dinner would be Paneer Onion Capsicum Sabji and Besan Methi ka Parantha (one paratha) (1 katori)

Day 5Diet Plan

• Any egg recipe with fruit juice and a banana is considered breakfast.
• Morning snack: 1 tiny (2-3/4′′ dia.) apple Whole walnuts, two
• Palak Paneer for lunch (2 katori) Grain-based Roti (1 piece) Bean Salad with Sprouts (1 katori)
• Buttermilk for a late-night snack (1 Glass)
• Palak Brown Rice for dinner (1.5 katori) Pepper Chicken Grilled (50 grams) Low-fat curd raita with cucumber (1katori)

Day 6 Diet Plan

• Mung Dal Chilla (1 piece), 1 boiled egg, and skim milk for breakfast (1 cup)
• Pears (1 small pear) with almonds for breakfast (4 almond)
• Jowar Roti (2 roti/bhakri) for lunch Sabji Paneer (1 katori) Avocado Salad (1 katori)
• Evening snack of popcorn and one glass of green tea (1 cup)
• Brown rice pulao (1 katori) and sprouts raita for dinner (1 katori)

Day 7 Diet Plan

Mung Dal Chilla (1 piece), 1 boiled egg, and skim milk for breakfast (1 cup)

Morning snack: 1 tiny (2-3/4′′ dia.) apple Whole walnuts, two

Nachni Roti (1 roti/chapati) for lunch Avocado Salad (1 katori) Sabji Kala Chana (1 katori) Curd (1 katori)

Buttermilk (1 glass) and pumpkin seeds for an evening snack (2 tbsp)

Dinner would be Paneer Onion Capsicum Sabji and Besan Methi ka Parantha (one paratha) (1 katori)

Our gluten-free diet plan carefully considers your dietary requirements while attempting to satisfy an adult human's daily food demands. If you still feel hungry after following our serving size recommendations, gradually increase your portions to sate your appetite.

 

Gluten Free Diet Benefits

Starting a gluten-free diet has hazards and advantages of its own. The advantages of a gluten-free diet will be covered in this section. Studies show that a gluten-free diet helps persons with irritable bowel syndrome in addition to the fact that eating gluten is bad for people with gluten sensitivity and other medical disorders. However, a gluten-free diet has many advantages even if one does not have any of these medical conditions.

Everyone benefits from a gluten-free diet. How? Here are a few advantages of a gluten-free diet for those who are not gluten intolerant:

• Since all fruits and vegetables are gluten-free, it encourages those who are on a diet to eat more of them.
• Your diet no longer contains processed, harmful food items. On this diet, you eat fewer junk food.
• As a result of eating more minerals, vitamins, and antioxidants on this diet, you are also less susceptible to viral and bacterial illnesses.
• A gluten-free diet also lowers the risk of developing diabetes, cancer, and heart disease, claims the Gluten Intolerance Group.

Gluten Free Diet for Weight Loss

Worldwide acceptance of gluten-free eating plans for weight loss is rising. It is thought that there is actual gluten-free diet weight loss and that a gluten-free diet can help people lose weight in a healthy way. How much of the statement is accurate? In the following section, we learn. Any food containing gluten must be avoided by someone who chooses to follow a gluten-free diet.

It could include condiments, food additives, or ingredients found in grains like wheat and rye. Most of the time, the person is unable to eat their processed foods, bread, and desserts. As these foods are likewise heavy in calories, removing them from the diet causes the person to lose some weight at first.

In addition, when someone decides to follow a gluten-free diet, they must get used to reading food labels before making any purchases at grocers or supermarkets. It encourages healthy eating habits and is a good habit to maintain. A person is less likely to engage in binge eating or consume unhealthy food when they make an informed decision about what they put in their bodies.

Additionally, one needs to monitor their portion sizes. No matter what diet you follow, you will gain weight if you can't control your portion sizes. When attempting to lose or maintain your weight, portion restriction is really the only option.

 

Summary

Without initially consulting a specialist, you should not stop eating gluten because it is a necessary protein type. You should carefully consider if a gluten-free diet will be beneficial for you if you do not have gluten sensitivity or any other diseases associated with gluten. However, if you are, you should speak with your dietician and request gluten substitutes to assist meet your nutritional needs.

Frequently Asked Questions (FAQs)

What can you eat on a gluten-free diet?

There are several options for gluten-free meals in India. Dosa, poha, fruits, or dhokla can be eaten for breakfast, curry and rice can be eaten for lunch, and a salad and grilled meat can be eaten as a possible dinner. Here is a gluten-free diet plan that can be used for seven days.

Do potatoes have gluten?

No, potatoes are gluten-free. 

What are gluten foods?

A protein called gluten is frequently present in grains like rye, barley, and wheat. For those who suffer from illnesses like celiac disease, consuming gluten can be dangerous. Gluten foods are described as being high in gluten.

Can you lose weight on a gluten-free diet?

Yes. Any food containing gluten is avoided by someone who chooses to follow a gluten-free diet. It could include condiments, food additives, or ingredients found in grains like wheat and rye. As these foods also happen to be heavy in calories, the person initially loses some weight by eliminating them from their diet. In addition, when someone decides to follow a gluten-free diet, they develop the habit of reading labels before purchasing any form of food. A person is less likely to engage in binge eating or consume unhealthy food when they make an informed decision about what they put in their bodies.

Are bananas gluten-free?

Yes, bananas are completely gluten-free. 

Do eggs have gluten?

No, eggs are naturally gluten-free.

Is peanut butter gluten-free?

Indeed, peanut butter is typically gluten-free. Before buying one, it is advised to read the label because certain brands may decide to add gluten to their products.

What are the worst foods for gluten?

The most gluten is often found in wheat. So, processed or unprocessed foods containing flour, such as bread, noodles, pies, biscuits, etc., will have a high gluten content. Additionally, gluten is abundant in grains including rye, barley, and rye. One of the worst foods for gluten is alcohol, particularly beer.

Does gluten cause belly fat?

Contrary to other foods, there is no evidence to support the claim that gluten contributes to belly obesity. Yes, eating gluten will result in digestive problems like gas, bloating, cramping, and diarrhoea among other symptoms if you have a gluten allergy.

What happens when you first stop eating gluten?

Similar to any significant dietary change, becoming gluten-free may have some unwanted effects on your body. Certain of them are

1. Unsatiated hunger

Bread and other basics like roti must be avoided when following a gluten-free diet. It is initially challenging to feel satisfied sooner when these essentials are removed from the diet.

2.                  Withdrawal symptoms

If you stop eating foods that were a regular component of your diet, you can experience nausea, weakness, irritation, etc. It is crucial to remember that these symptoms are only short-term and will disappear as soon as your body gets used to the new diet.

3.                  Constipation

It should be noted that the majority of foods high in gluten are also high in fibre. Your bowel movements may be hampered if you cut them off. Therefore, when becoming gluten-free, it's crucial to supplement your diet with enough fibre.

 

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