
White sauce pasta is every household favorite. The creamy, rich,…
Is following a gluten free diet plan the right choice for you? Do you keep asking yourself such questions? Well, no dietitian will recommend you follow a gluten free diet until and unless you have a medical reason. So, this gluten free plan for beginners will help you get some ideas for hearty gluten free meals for a whole day.
Gluten is a protein that is commonly found in grains such as barley, rye, and wheat. So, the consumption of gluten can be harmful to people who are suffering from diseases like celiac disease (which results in damage to the intestinal lining and causes diarrhea, fatigue, weight loss, bloating, and anemia). Thus, people with such conditions are recommended to follow a gluten free diet plan.
Additionally, a gluten free diet plan claims to improve health, energy, and weight loss efforts.
It can be difficult to eliminate gluten entirely from your diet. Gluten is a very common food ingredient that is added to foods and beverages and wheat is the main source of gluten in the diet. So, wheat-based products include:
There are other sources of gluten as well, such as:
So, below, is a list of some food items that may have ingredients containing gluten added to them:
Thus, the simple way to avoid gluten free food is to stop eating processed food. So, did you know oats are naturally gluten free? However, oats are often contaminated with gluten, because they might be processed in the same factory as wheat-based foods.
There are a number of gluten free options that will allow us to enjoy healthy and delicious meals. The following list of food items is naturally gluten free:
A gluten free weight loss diet plan has many health benefits, especially for an individual who has a gluten-related disorder. So, let’s have a look:
Most people try a gluten free diet to treat digestive issues. This includes many symptoms, such as:
In various studies, research shows that following a gluten free diet plan can aid in easing digestive symptoms in people who all have celiac disease (it is a chronic immune disorder triggered by gluten ingestion). So, it results in damaging the intestinal lining and causes diarrhea, weight loss, fatigue, bloating, and anemia).
Inflammation is a natural process that helps the body treat and heal internal infections. When this inflammation gets out of hand and lasts for weeks, months, or even years in your body, it is called chronic inflammation. This may lead to various health problems in the long run.
However, a gluten free diet can help reduce chronic inflammation in people who are suffering from celiac disease. It can reduce markers of inflammation, like antibody levels, and also aid in treating gut damage caused by gluten-related inflammation.
People suffering from the celiac disease often feel tired. Also, they may experience “brain fog,” which is characterized by memory loss and difficulty focusing.
All these symptoms may occur due to the deficiency of nutrients caused by the dysfunctionality of the gut. such as an iron deficiency in the human body, which leads to anemia, which is common in celiac disease.
Do you know people with celiac disease who experience significantly more fatigue than those without celiac disease?
In many different studies, it has been proven that including or following a gluten free diet is effective in reducing fatigue in the body.
Basically, following a gluten free diet plan may lead to losing weight. So, the reason behind this is that it eliminates many high calories from processed foods that are replaced with lean protein, and fresh, seasonal fruits. Always avoid processed gluten free foods in your diet because they can quickly add a lot of calories.
So, let’s have a look at how gluten free vegetarian diet plan looks like:
Sunday | |
Breakfast (8:00-8:30AM) | Utappam 1 + 1 tbs green chutney. |
Mid-Meal (11:00-11:30 AM) | 1 Lemon |
Lunch (2:00-2:30 PM) | 1 cup rice+ Soy bean curry1/2 cup+ Daal 1/2 cup + small cup low fat curd. |
Evening (4:00-4:30 PM) | Green Tea 1 cup + Mur-mure chat (1/2 cup) |
Dinner (8:00-8:30 PM) | 2 Ragi roti + Baked Pumpkin (1/2 cup) |
Monday | |
Breakfast (8:00-8:30AM) | Mix veg Poha 1 cup |
Mid-Meal (11:00-11:30 AM) | 1 cup Pomegranate |
Lunch (2:00-2:30 PM) | 1 cup rice + lady finger curry 1/2 cup |
Evening (4:00-4:30 PM) | Carrot strips n Cucumber (1/2 cup) |
Dinner (8:00-8:30 PM) | 2 Ragi Roti + MashedPotato (1/2 cup) |
Tuesday | |
Breakfast (8:00-8:30AM) | Vegetable Oats Upma 1 cup |
Mid-Meal (11:00-11:30 AM) | 1 Orange |
Lunch (2:00-2:30 PM) | 1 cup rice + 1/2 cup Kidney beans curry+ Snake guard sabji 1/2 cup. |
Evening (4:00-4:30 PM) | Green Tea 1 cup + Almonds (4) + Cashews (4) |
Dinner (8:00-8:30 PM) | 2 Ragi Roti + Stuffed Bell peppers (1/2 cup) |
Wednesday | |
Breakfast (8:00-8:30 AM) | 2 Besan chila+ Green chutney |
Mid-Meal (11:00-11:30 AM) | 1 cup Grapes |
Lunch (2:00-2:30 PM) | Veg pulav rice 1 cup+ 1/2 cup Low fat curd. |
Evening (4:00-4:30 PM) | Green Tea 1 cup + Mur-mure chat (1/2 cup) |
Dinner (8:00-8:30 PM) | 2 Ragi Roti + Bottle Gourd curry (1/2 cup) |
Thursday | |
Breakfast (8:00-8:30 AM) | 2 Idli(rice) + Sambar 1/2 cup + Tomato Chutney |
Mid-Meal (11:00-11:30 AM) | 2 Chikus |
Lunch (2:00-2:30 PM) | 1 cup brown rice+1/2 cup salad + 1/2 cup any curry |
Evening (4:00-4:30 PM) | Carrot strips and Cucumber (1/2 cup) |
Dinner (8:00-8:30 PM) | 2 Ragi Roti + Seasonal Vegetables (1/2 cup) |
Friday | |
Breakfast (8:00-8:30AM) | 1 Moong dal chila + Tomato chutney. |
Mid-Meal (11:00-11:30 AM) | 1 Lemon juice (nimbu pani) |
Lunch (2:00-2:30 PM) | 1 cup rice+ 1/2 cup Daal+ Palak sabji 1/2 cup+ 1/2 cup low fat curd. |
Evening (4:00-4:30 PM) | Green Tea 1 cup + soaked Almonds (4) + Cashews (4) |
Dinner (8:00-8:30 PM) | 2 Ragi Roti + Baingan Bharta (1/2 cup) |
Saturday | |
Breakfast (8:00-8:30 AM) | 1 Rice dosa + Potato masala 1/2 cup |
Mid-Meal (11:00-11:30 AM) | Watermelon 1 cup or any other seasonal fruit |
Lunch (2:00-2:30 PM) | Veg Biriyani 1 cup +1/2 cup raita. |
Evening (4:00-4:30 PM) | Aloo chat (1/2 cup) (not spicy) |
Dinner (8:00-8:30 PM) | 2 Ragi Roti + Stuffed Karela (1/2 cup) or any other seasonal vegetable |
Please note: So, All the recipes mentioned above are available on the Fitelo Recipe Page.
The popularity of gluten free diets for weight loss is increasing drastically around the world. So, it is believed that this diet plan for weight loss is real and can promote healthy weight loss.
But how much of this claim is true?
When a person decides to opt for a gluten free diet, they have to give up any kind of food that contains gluten as an ingredient. For example, it could be sauces, food additives, or staple foods such as wheat and so on. Thus, in many cases, the person can no longer enjoy bread, desserts, or processed foods.
Initially, the person loses a good amount of weight by cutting these foods out of their diet, as these food products have high calories. Every time, they have to keep a watch or practice reading food labels before buying anything from the market.
Moreover, there should be one person who has to keep tabs on the portions the patient eats. Because no matter what diet you are following, if you cannot control your portions, you will gain weight.
Gluten is an important protein form and should not be removed from a regular diet. If someone is not suffering from gluten sensitivity or any gluten-related disease, they should give careful thought to whether a gluten free diet would be right for them or not. But if you are, then consult your dietitian and ask them to provide you with gluten alternatives to help supplement your nutritional needs.
An inspiring story of Kawalpreet, a homemaker who was diagnosed with thyroid disease. Going through this medical condition has made her weight loss journey a challenging one. With this concern, she contacted Fitelo, and our expert dietitians understood her problems and provided her with a customized diet plan. So, let’s take a look at her story and see how she lost 14 kg in 90 days.
Ans: A gluten free diet involves excluding foods that contain the protein gluten, including wheat, rye, and barley.
Ans: Following a gluten free diet doesn’t mean not eating any carbohydrates, but this isn’t the case. Lots of foods that contain carbs, such as potatoes, rice, and beans, don’t contain gluten.
Ans: So, there are several naturally gluten free foods that can be incorporated into a healthy diet, including:
Ans: Gluten free meal ideas – so, here is the list of breakfast:
Ans: Bananas (in their natural form) are gluten free.
Fun Fact
Did you know white butter is a superfood? So, are you interested in finding out how? Click here to find out the answer to this question.
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Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.
White sauce pasta is every household favorite. The creamy, rich,…
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