Experts summarize the statistics with horror: 18% of women in our country are overweight, and obesity is increasingly common among children and adolescents. Ignoring this problem has 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 must be addressed. Specialists have developed special methods based on proper nutrition, exclusion of certain foods, physical activity and medications. Some of them provide stable weight loss without harming 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 the gluten- and dairy-free diet. Which? 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 (Latin Gluten - glue) is a special protein found in seeds and cereals. There is especially a lot of it 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 jelly-like sticky mass. Thanks to this, the dough rises and becomes elastic during baking. The more gluten the flour contains, the better the baking will be.
Gluten is found in many foods. Let's take a closer look at the main gluten-containing foods:
| Contains gluten | Be "hidden" gluten |
|---|---|
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Hidden gluten is damaged, altered gluten molecules produced during processing.
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You should 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 is gluten necessary?
Gluten-free food has been specially developed for patients with celiac disease, an autoimmune disease in which the natural functioning of the intestines and peristalsis are disturbed. This disease occurs in one out of 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 the fight. But the problem is that the structure of the protein is similar to the cells of the thyroid and pancreas, some tissues. As a result, the body begins to destroy itself. This is the main disadvantage of a gluten-rich diet for both sick and healthy people.
But it should be understood that such symptoms are inherent in people with celiac disease or individual gluten intolerance. In all other cases, the question of whether or not a special diet is necessary must be decided individually with a weight loss specialist.
The essence of the gluten-free diet
A special diet based on the introduction of gluten-free products has its own principles, characteristics and rules:
- Gluten-free products improve digestion, peristalsis and the functioning of the gastrointestinal tract. Therefore, they form the basis of nutrition. Nowadays, you can find many such products on the market, there is even gluten-free alcohol;
- diet food is 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;
- The basis of the diet should be gluten-free food. Based on the list of permitted and prohibited foods, you can create a menu yourself or use ready-made ones. You can find recipes for main dishes and snacks on the Internet.
Such a diet is beneficial for patients with celiac disease, as well as for patients with symptoms of allergies or individual intolerance. In all other cases, on the contrary, it can be harmful. Reckless exclusion of foods from the diet can cause a lack of vitamins, minerals and nutrients. Therefore, in order to lose weight, it is better to use a well-proven technique based on proper nutrition, changing eating habits and psychotherapy. Only such an approach protects the patient from breakdowns, depression, psycho-emotional state and other disorders of health and prevents negative consequences.
Who is the gluten-free diet for?
The special diet and the gluten-free diet must be prescribed by a weight loss specialist. It is usually prescribed for the following diseases:
- celiac disease;
- autism;
- excessive irritability;
- nervous system disorders: schizophrenia, attention deficit disorder, etc. ;
- skin and skin diseases, especially psoriasis, vitiligo;
- frequent migraine;
- autoimmune hepatitis;
- diabetes;
- arteriosclerosis;
- obesity.
If the patient does not have any of the listed diseases, 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 integrated approach that combines the principles of proper nutrition and psychotherapy. The specialists teach the patient to distinguish between "good and bad" products, to prepare a menu independently, to be able to cope with life's problems, not to get caught up in stress and fatigue. They are able to pinpoint the causes of extra pounds and get rid of them. This method has been officially recognized by the world's scientific community and is considered the most optimal and safe for health.
Gluten-free diet rules
The gluten-free diet brings certain results, but only with strict adherence to the rules. The most important thing is the complete rejection of gluten-containing products, which are listed above. Nutrition will not be effective if you indulge yourself and deviate from the planned system. And this is a strong psychological pressure, which is almost impossible to cope with alone, as a result - breakdowns, depression, stress.
The gluten-free diet has a separate menu for the week. It must be compiled by a specialist, taking into account all the necessary nutrients, vitamins and minerals of the body, including meat products, chicken eggs, vegetables, fruits, cereals.
List of authorized products
The gluten-free diet includes the following foods:
- fresh and frozen vegetables, berries, some fruits;
- natural meat, poultry, fish;
- natural dairy products without sweeteners, stabilizers or starch;
- natural vinegar: apple, wine, rice;
- homemade sauces without the addition of flour, starch, gluten or cereals;
- tea, coffee without flavoring additives;
- legumes;
- natural soy sauce;
- chicken eggs.
The main thing is to carefully study the composition of the products purchased in stores. This is especially true for dairy products, canned meat and fish. They most often contain hidden gluten, such as corn or wheat starch.
Menu for the week
The gluten-free diet has a separate menu for the week. It is based on a list of permitted foods, with the reduction or complete elimination of "forbidden" foods. But such nutrition is prescribed for gluten intolerance or an allergic reaction. It can be ineffective from the point of view of losing weight: it is usually difficult for a person to refuse his favorite foods for no apparent reason, which leads to collapse and psycho-emotional disturbances. That is why weight loss experts recommend that you do not experiment on your body, but ask for help from professionals. Leave the weekly menu for celiac patients.
Recommendations for children
Research shows that a gluten-free, lactose-free first food formula is ideal because it is light and does not burden the body and the gastrointestinal tract. It helps the baby to adapt to new foods and gradually transition to another diet.
The list of products intended for children hardly differs from that for adults, it contains the same elements: meat or fish soups and broths, 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 abnormalities of the gastrointestinal tract and intestines. There is usually a genetic predisposition to it. The following symptoms may indicate the presence of the disease:
- bloating;
- pain;
- diarrhea;
- foul-smelling foamy stools;
- sudden weight loss or gain;
- the appearance of a rash 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 cereals, herbs, spices, spices, nuts.
- Such a diet ensures lifelong adherence. This is the only key to maintaining health and well-being.
- The one-week gluten-free menu must be balanced, taking into account the body's vitamin, mineral and nutrient needs. Patients should undergo regular clinical examinations, which should be observed by a doctor.
Gluten-free foods are best steamed without adding oil. We also recommend introducing the principles of fractional nutrition: reduce the amount of portions, but increase the number of meals to 5-6 (breakfast, lunch, dinner and a few snacks).
Weekly gluten-free diet menu
On such a diet, nutrition should be fractional, about 5-6 times a day: three main meals and two or three snacks. The usual "plate rule" also applies here: half should be filled with vegetables, the other half with meat and complex carbohydrates. Such a diet supplies the body with nutrients, vitamins and minerals.
Gluten-free meals can be suitable for the whole family, and when prepared correctly, they do not differ in taste from the usual. The bottom line 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, we can add fresh berries.
- Lunch: sandwich on gluten-free bread with butter, fresh unflavored 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 nuts or steamed vegetables.
Tuesday
- Breakfast: cottage cheese with honey or sugar, fruits.
- Lunch: rice or any cereal bread, tea.
- Lunch: chicken soup with vegetables, salad.
- Afternoon snack: yogurt with dietary gluten-free cookies.
- Dinner: cottage cheese casserole, supplemented with any fruit.
Wednesday
- Breakfast: scrambled eggs or hard-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 rice flour with honey and berries.
- Dinner: chicken baked 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: borscht, chicken and vegetable salad.
- Afternoon snack: a portion of berries or a fruit drink made from them, a diet cookie.
- Dinner: meatballs, buckwheat porridge.
Friday
- Breakfast: gluten-free scrambled eggs with honey.
- Lunch: a glass of kefir or yogurt and cake.
- Lunch: chicken cutlet with rice, vegetable salad.
- Snack: a portion of any nut, any fruit.
- Dinner: fish stew with vegetables and mushrooms.
Saturday
- Breakfast: cottage cheese with honey and fruit.
- Lunch: carrot salad with cheese slices and a handful of walnuts.
- Lunch: vegetable soup with lentils, stewed chicken 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 made with gluten-free bread, salad, tomato, cheese or seasoned chicken fillet.
- Lunch: fish soup, chicken cutlet 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 want to lose weight with this diet, it is also recommended to count the number of calories consumed and spent, the ratio of proteins, fats, and carbohydrates:
- calculate the daily calorie intake using one of the formulas below and subtract 10-15% from it - that's exactly what you need 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.
A healthy change in diet is almost impossible without psychotherapy. After all, only something fundamental and stable can be considered a real change, not a random temporary deviation. Well, it's more reliable than personal principles, beliefs, ideals - nothing humanity has yet come up with.
Nutritionist's opinion
The gluten-free industry has grown exponentially over the past five years. More and more people are trying 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 eats.
Gluten is a special plant protein, often called gluten. It is found as a natural component of some cereals in wheat, rye and barley. Regarding oats, the opinions of experts are divided, some highlight it as a possible source of gluten, others do 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. It is safe on its own for a healthy person, but plays an important negative role if someone has a disease like celiac disease.
Celiac disease is a congenital genetic disease of gluten intolerance. If a patient's diet contains it, the immune cells attack the villi of the small intestine, where so-called parietal digestion takes place. 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 suffers from celiac disease, the consumption of gluten-containing foods is associated with the development of the clinical picture of the disease. These products primarily include foods based on or using wheat, rye and barley - cereals, baked goods and pasta made from traditional flour; sweets - chocolate, sweets, cakes, waffles, traditional biscuits, ice creams and alcoholic beverages made from cereals. In the absence of these products in the diet, celiac patients feel normal.
At the same time, a gluten-free diet is often recommended for celiac but overweight patients. What happens to a person with normal gluten tolerance who rejects gluten-containing foods?
Probably nothing catastrophically bad will happen. The amount of simple and complex carbohydrates in the diet will decrease sharply. For this reason, the daily calorie content of the diet may decrease, if it falls below the daily energy consumption, the body weight may begin 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 calorie 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.
Thus, weight loss is possible with a gluten-free diet, but as a side effect of avoiding excessive carbohydrate foods. However, if you completely cut out carbohydrates, your body can reach a state of ketosis, which can cause discomfort and side effects. Therefore, it is not a gluten-free diet that is more suitable for weight loss, but a balanced diet with a balanced ratio of proteins, fats and carbohydrates. And whether or not these products contain gluten is not important to 99% of non-coeliacs.