The gluten-free diet has recently become especially fashionable - both stars and "mere mortals" are fond of it. We will talk about the basic principles of nutrition during such a diet and why it really is one of the easiest ways to lose weight.
Initially, the gluten-free diet was reserved for people suffering from the rare disease celiac disease. This is when gluten (aka gluten) is not absorbed by the gastrointestinal tract, causing very unpleasant symptoms. But in fact, it turned out that such a dietary way of eating is useful not only for those who suffer from the disorder. Let's take a look at what gluten is, how to give it up and why it will help you lose weight.
What is gluten
Gluten is a specific type of protein found in wheat, rye, barley, spelt and other grains. It is this protein, which is also called gluten, that helps in the formation of dough for baking - yes, thanks to it, flour, getting into contact with water, becomes sticky and elastic.
In other words, to stick to a gluten-free diet, you need to give up all foods that contain gluten, and among them will automatically be just those from which we most often gain weight. These are white bread, buns, cakes, sweets, pasta and other goodies that make our butts and bellies grow.
Gluten Free Diet: Foods NOT to Eat:
Meat, poultry, breaded fish (see white bread section)
· Sausages and smoked meats
Chips, instant soups, etc.
Barley (m alt belongs here, so no beer either, sorry)
Getting rid of gluten also means cutting out fast carbs, which are the most common cause of weight gain. In addition, it is believed that a gluten-free diet is good not only for the figure, but also for overall he alth. Firstly, gluten prevents the intestines from working normally - after 2-3 days of the diet, you will notice that digestion has improved.
Secondly, some doctors believe that gluten can exacerbate chronic diseases - any that are in the body. Thirdly, the absence of this protein often has a beneficial effect on the skin - perhaps even acne problems will be solved in this way!
On a gluten-free diet, you can eat everything from the allowed list, especially leaning on vegetables and dairy products.
Gluten Free Diet Menu (Gluten Free Foods)
Vegetables, nuts, dairy products, cheeses, buckwheat, potatoes, fish, corn, natural meats (sausages and other processed foods are prohibited!), beans, beans, peas, eggs, cocoa, honey, gluten-free whole grain bread.
In a word, to follow a gluten-free diet for weight loss, no special efforts are required, but you will see the result pretty quickly - 4-5 kg in 2 weeks.
You can combine products from the "white" list as you like, the main thing is not to deceive yourself and really forget about rolls, sweets and chips - and this is the principle of not only a gluten-free diet, but also just a he althy lifestyle!
How to make a gluten-free diet menu
The beauty and benefit of a gluten-free diet is that you don't have to divide it by days, eat only three grapefruit slices for breakfast, and chicken breast and five lettuce leaves for lunch. But still, if you want to lose weight, you have to stick to the reasonable.
Firstly, permitted nuts are a fatty and high-calorie product, so their presence on the list does not mean that you can uncontrollably gnaw nuts all day long. A small handful a day is all you can afford.
Secondly, your diet should be a harmonious combination of proteins, fats and carbohydrates. The fact that you can’t eat oatmeal or pasta now is no reason to give up he althy slow carbohydrates - be sure to eat buckwheat or boiled potatoes.
Third, be careful with legal beans. For example, eat beans no more than once a week, as this product can hardly be called dietary.
And finally, most importantly - lean on vegetables! After all, they also contain fiber, which cleanses the body, which means that you will lose weight faster on a gluten-free diet.