Gluten Free Diet: Benefits, Diet Chart and Weight Loss

December 20, 2019

Gluten Free Diet: Benefits, Diet Chart and Weight Loss HealthifyMe Blog HealthifyMe Blog - The definitive guide to weight loss, fitness and living a healthier life.

By now, we are all aware of the term gluten. Products are now available in supermarkets which advertise themselves as being gluten-free. So, what is gluten and what does one mean by a gluten free diet? Lets discuss this further. Read on below.

What is a Gluten Free Diet?

In order to understand what is a gluten free diet , we will first attempt to acquaint ourselves with gluten. Gluten is a protein which is found commonly in grains like rye, barley and wheat. Gluten consumption can be harmful for people with diseases such as celiac disease. A gluten free diet is recommended for these individuals and others who suffer from gluten-related medical conditions. Gluten free diets claims to improve energy, health and weight loss efforts. However, such a diet, changes your dietary nutritional intake and for this reason, it is not advisable to start a gluten free diet without consulting a health professional first.
Your doctor or dietitian may recommend you to begin a gluten free diet if you have any of the following health complaints

Gluten ataxia Gluten ataxia is an autoimmune disorder which affects some kinds of nerve tissues. It interferes with voluntary muscle movement and muscle control.

Celiac disease In celiac disease, immune system activity damaging to the lining of small intestine is triggered. It is an autoimmune disorder which gradually begins to prevent normal nutrient absorption.

Wheat allergy When a person is subject to wheat allergy, their body mistakenly perceives proteins found in wheat for disease causing agent. The immune system gets triggered to action and forms an antibody which could result in breathing difficulties, congestion and other unwanted symptoms.

Non-celiac gluten sensitivity Even if a person does not have celiac disease, they can suffer from some of its symptoms such as bloating, abdominal pain, constipation, headache and so on. Such a person is considered to suffer from gluten sensitivity which inspires such unfavorable reactions in them.
Following a gluten free diet requires careful attention by the person participating in such a diet. They have to be aware of the foods that theyre consuming and its source. Individuals without any of the above discussed health conditions may partake of such a diet as well, based on the claimed health benefits of the same.

Gluten Free Diet India

Individuals with celiac disease or gluten sensitivity in India need not look too far for gluten replacements to add to their diet. Most of the subcontinent consumes rice as a staple. They can simply switch to rice instead of roti. There are many kinds of rice available in our country and one can have their pick. If they do not wish to consume rice, they can replace wheat with millets. If they want to have roti, they can have roti made of jowar instead of wheat.
Moreover, India offers a wide variety of gluten-free food. You can start your day with dosa, poha, fruits or dhokla for breakfast, have curry with rice for lunch and maybe end your day with a salad and grilled meat. Given below is a 7 day gluten-free diet that can be followed:

Gluten Free Diet Chart

Find below our 7-day gluten free meal plan

Day 1

Use Day 1 of your gluten free diet to plan the rest of the week. It will help you stick to your diet plan better as the week progresses.

Breakfast Ragi Dosa(1 dosa) , Skimmed Milk(1 cup), Sambar(1 katori)
Mid-morning Pear(1 small) Almonds(4 almond)
Lunch Steamed Brown Rice(1.5 katori), Moong dal 1 katori), Cucumber Lettuce Salad(1 katori)
Evening snack Buttermilk(1 glass) Pumpkin Seeds(2 tbsp)
Dinner Grilled Chicken(75 grams) Tomato Soup(1.5 katori) Quinoa Pulao(1 katori)

Day 2

Breakfast Millet vermicelli (1.5 katori), Boiled egg white (1 egg), Skimmed milk (1 cup)
Mid-morning Apple (1 small) Walnut 2 whole
Lunch Jowar roti (2 roti/bhakri), Panner sabji (1 katori), Tomato Salad (1 katori)
Evening snack Tea with less sugar( 1 cup) + sprouts bhel(1 cup)
Dinner Brown rice pulao( 1 katori) + Sprouts Raita(1 katori)

Day 3

Breakfast Vegetable poha (1 katori), skimmed milk (1 cup), Sambar (1 katori)
Morning snack Pear(1 small) Almonds(4 almond)
Lunch Besan Roti(1 roti) Chole Curry(1 katori) Vegetable Salad(1 katori) Curd(1 katori)
Evening snack Green Tea(1 glass)+ Popcorn(1 cup)
Dinner Palak Soup(1 katori)+ Millet Khichdi( 1.5 katori)

Day 4

Breakfast Dal Idli (2 piece), Pudina Chutney(1 tablespoon), Skimmed Milk(1 cup)
Morning snack Apple (1 small) Walnut 2 whole
Lunch Nachni Roti(1 roti/chapati) Tomato Onion Salad(1 katori) Kala Chana ki Sabji(1 katori) Curd(1 katori)
Evening snack Buttermilk(1 glass) Pumpkin Seeds(2 tbsp)
Dinner Besan Methi ka Parantha(1 paratha)+ Paneer Onion Capsicum Sabji(1 katori)

Day 5

Breakfast Any preparation of egg with fruit juice and a banana
Morning snack Apple(1 small (2-3/4 dia)) Walnut 2 Whole
Lunch Palak Paneer(2 katori) Multigrain Roti(1 piece) Beans Sprouts Salad(1 katori)
Evening snack Buttermilk(1 Glass)
Dinner Palak Brown Rice(1.5 katori) Grilled Pepper Chicken(50 grams) Low Fat Curd Cucumber Raita(1katori)

Day 6

Breakfast Mung Dal Chilla(1 piece), Boiled Egg(1 egg), Skimmed Milk(1 cup)
Morning snack Pear(1 small) Almonds(4 almond)
Lunch Jowar Roti(2 roti/bhakri) Paneer Sabji(1 katori) Tomato Salad(1 katori)
Evening snack Green Tea(1 glass)+ Popcorn(1 cup)
Dinner Brown rice pulao( 1 katori) + Sprouts Raita(1 katori)

Day 7

Breakfast Mung Dal Chilla(1 piece), Boiled Egg(1 egg), Skimmed Milk(1 cup)
Morning snack Apple(1 small (2-3/4 dia)) Walnut 2 Whole
Lunch Nachni Roti(1 roti/chapati) Tomato Onion Salad(1 katori) Kala Chana ki Sabji(1 katori) Curd(1 katori)
Evening snack Buttermilk(1 glass) Pumpkin Seeds(2 tbsp)
Dinner Besan Methi ka Parantha(1 paratha)+ Paneer Onion Capsicum Sabji(1 katori)

Our gluten free diet chart takes careful account of your nutritional needs and tries to meet an adult humans daily nutrient requirement. If you find yourself hungry after following our serving size, increase your portions gradually to satisfy your hunger.

Gluten Free Diet Benefits

Embarking on a gluten free diet has its risks and benefits. We will be surveying gluten free diet benefits in this section. Besides the fact that consuming gluten is harmful for people with gluten sensitivity and other health conditions; gluten free diet benefits people with irritable bowel syndrome as well. However, one doesnt need to suffer from any of these health issues to benefit from a gluten free diet. A gluten free diet benefits us, common folk, too! How? Here are a couple ways in which a gluten free diet benefits people without gluten intolerance

It encourages people on the diet, to increase their intake of fruits and vegetables, as all fruits and vegetables are gluten-free.
It eliminates processed unhealthy food products from your diet. You eat less junk food on this diet.
You are also less prone to germ and viral diseases as you consume more minerals, vitamins and antioxidants on this diet.
A gluten free diet also reduces chances of heart diseases, cancer and diabetes

Gluten Free Diet for Weight Loss

The popularity of gluten-free diets for weight loss is increasing around the world. It is believed that gluten free diet weight loss is real and that a gluten free diet can promote weight loss in a healthy manner. How much of this claim is true? We find out, in this section. When an individual decides to go gluten-free, they have to forego any kind of food with gluten as an ingredient. It could be sauces, food additives or food staples such as wheat, rye and so on. In most cases, the person can no longer enjoy their bread, most desserts and processed food. Initially, the person loses some amount of weight for cutting these out from their diet, as these food products also happen to be high in calories.
Besides this, when a person resolves to go gluten-free, they have to make a practice of reading food labels before buying anything at the grocers or supermarket. Its a healthy habit to keep and promotes healthy dietary practices. When a person makes an informed choice about what they put inside their body, they are less prone to binge eating or consuming unhealthy food.
Moreover, one has to keep a tab on the portions that they eat. No matter what diet you are on, if you cannot control your portions you will gain weight. Theres really no other alternative to portion control when trying to lose/maintain your weight.

Summary

Gluten is an essential protein form and should not be removed from your diet without having consulted an expert first. If you do not suffer from gluten insensitivity or any gluten-related disease, then you should give careful thought whether a gluten free diet would be right for you. But if you are, you should consult your dietitian and ask them to provide you with gluten alternatives to help supplement your nutritional needs.

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