BGBK diet: description, features, prohibited foods, reviews

Initially, this diet was invented specifically for people suffering from diseases such as celiac disease or gluten intolerance. But gradually, gluten-free products began to gain more and more space and have now practically become a trend in modern dietetics. According to reviews from people who have tried all the intricacies of a gluten-free diet, it can not only improve health, but is also quite effective for losing weight. This diet is so popular that it has also affected many celebrities. Stars such as Zooey Deschanel, Cate Blanchett, Miranda Kerr, Lady Gaga and Jessica Alba could not resist the newfangled trend. And the popular Gwyneth Paltrow and the famous Victoria Beckham abandoned gluten-containing products in order to support their children, for whom they are contraindicated for medical reasons.

What is gluten

Content:

• What is gluten
• What is dangerous and why is gluten needed?
• The essence of a gluten-free diet
• Who is a gluten-free diet suitable for?
• What can you eat
• Prohibited Products
• Gluten-free diet for weight loss
• Pros and cons of a gluten-free diet
• Gluten-free diet reviews
• conclusions

Gluten, or otherwise gluten, is a special type of protein found in the seeds of cereal crops. Most of it is found in wheat, barley and rye. It is thanks to him that the dough made from the flour of these cereals turns out so elastic, soft and plastic. After all, without gluten it would not have such stickiness. Because the main property of this product is to glue substances into a homogeneous mass.

Menu for the week

If your choice is a gluten-free diet, the weekly menu presented below will help you not get confused at first and create your diet correctly, varied and tasty. Once you understand the basic principles, you will be able to do just fine on your own in the future.

Monday:

• morning: boiled potatoes and steamed lean fish,
• snack: fruit,
• day: meat broth with herbs, buckwheat plus steamed meatballs,
• snack: vegetable salad with vegetable oil,
• evening: egg white omelette.

Tuesday:

• morning: rice with steamed meat,
• snack: fruit,
• day: vegetable stew with stewed chicken,
• snack: cottage cheese with herbs,
• evening: boiled egg, jelly (this does not mean jelly from a bag, but prepared independently from fruit juice or milk and gelatin).

Wednesday:

• morning: cottage cheese with honey,
• snack: baked apple,
• day: vegetable broth, buckwheat with meat,
• snack: a handful of nuts,
• evening: vegetable stew.

Thursday:

• morning: omelette,
• snack: fruit salad,
• day: fish soup with vegetables and pieces of fish,
• snack: cottage cheese,
• evening: vegetable salad with seafood.

Friday:

• morning: cottage cheese with fruits,
• snack: rice cakes with honey,
• day: rice and steamed cutlets,
• snack: fruit,
• evening: baked potatoes with meat.

Saturday:

• morning: rice porridge with milk,
• snack: fruit salad,
• day: meatball soup,
• snack: vegetable salad,
• evening: vegetable stew with meat.

Sunday:

• morning: cottage cheese with fruits,
• snack: a handful of nuts,
• day: pilaf (it is important to simmer all the ingredients, not fry them),
• snack: jelly,
• evening: baked chicken breast with vegetables and cheese.

When using a gluten-free diet for weight loss, it is important to remember that your last meal should be no later than 7 pm. If necessary, you are allowed to drink a glass of kefir or milk, but no later than two hours before bedtime.

As you can see, on a gluten-free diet you can eat very tasty food using only the simplest dishes. But we are convinced that the diet should be tasty, then there will be no desire to break it for the sake of something harmful like chips, sausage and fried potatoes. Therefore, we bring to your attention recipes that will appeal to housewives who love to work magic in the kitchen and pamper their taste buds.

Casserole

This dish looks so impressive that it can be easily placed on a festive table - not a single guest will suspect that he is being treated to something dietary.

Products require preliminary preparation:

• potatoes must be boiled in their skins,
• Boil the beef as well,
• Stew onions and tomatoes in a frying pan.

Place the potatoes cut into thin slices into a mold. Then a layer of tomatoes with onions and a layer of finely chopped beef and again potatoes. If desired, the process can be repeated. Sprinkle cheese on top of the casserole and place in the oven for half an hour at 180 degrees.

The finished dish can be decorated with herbs.

Read also: Steaming

Pumpkin puree soup

This delicious dish is perfect for lunch. It is very simple to prepare:

1. first you need to take chicken fillet, fill it with water and put it on fire,
2. After about half an hour, add a few potatoes, carrots, onions and pumpkin to the pan. All this will cook for another 40 minutes.
3. for flavor, you can add bay leaves and your favorite spices to the soup,
4. when all the vegetables are ready, remove the pan from the heat and let the dish cool slightly,
5. Armed with a blender, make the dish homogeneous.

Green cream soup

It is prepared in the same way as the previous dish, but instead of pumpkin you need to take broccoli. Instead of pureeing the chicken, you can take it out, cut it into pieces and add it to each serving.

Buckwheat pancakes

If you decide to follow a gluten-free diet, it's time to give buckwheat flour its due. You will be surprised how delicious pancakes it makes!

The recipe is simple: for 200 g of flour you will need a little salt, half a liter of water and 2 eggs. You can add sweetener if desired. Bake pancakes as usual.

Chocolate pie

At the end, the most delicious thing is a magnificent dessert! Yes, a diet can be like that.

We will need:

• natural cocoa powder – glass,
• dark chocolate (it is better to take the one with the highest cocoa content and do not forget to make sure it is gluten-free) – 200 g,
• butter – 200 g,
• eggs - 3 pieces,
• vanillin – 1 teaspoon.

First, melt the chocolate in a water bath and add butter to it. To stir thoroughly. Remove from heat, add remaining ingredients, pour into pan and place in oven. At a temperature of 150 degrees, it will take half an hour for the dietary treat to be ready.

What is dangerous and why is gluten needed?

At its core, the gluten-free diet was specifically created for people suffering from celiac disease, an autoimmune disease caused by damage to the small intestine from foods that contain gluten. Moreover, if previously such a disease was quite rare, in the modern world the number of people genetically predisposed to this disease has increased significantly. For such people, gluten-free therapy is simply vital, because as soon as you give up foods, you can improve forever, and sometimes even save your life.

Quite often, those who are allergic to gluten or suffer from gluten intolerance follow a gluten-free diet. This can be detected through laboratory tests, as well as by observing the body’s reaction. For example, when eating bread, such a person may experience flatulence or discomfort in the abdominal area. Also, often symptoms of gluten intolerance are anemia, rapid weight loss and frequent bowel movements.

However, gluten is a natural protein that gives baked goods their characteristic fluffiness and flavor. In the absence of it, synthetic dyes and preservatives are often added to baked goods to improve its taste. Accordingly, the less gluten a product contains, the worse its quality and the much lower content of nutrients. One thing that can be said in its favor is that previously this protein was practically invisible. Nobody paid attention to him, except for the two percent of people who suffered from celiac disease. For the remaining 98%, it was completely harmless and did not pose any danger. However, now more and more people are abandoning it, as it is considered a fashion trend and promotes a healthy lifestyle, which is also in trend now.

Products with hidden gluten and sugars

Chocolate. Black, white, milk - all types of chocolate can contain gluten. The fact is that in their production, wheat flour is often used as a thickener. But there is good news! Some manufacturers produce gluten-free bars. As a rule, the corresponding mark is contained on the label.

Soy sauce. If you like to order sushi at home or buy soy sauce separately for a variety of homemade dishes, be careful. Soy sauce, in addition to soy itself, may contain extracts from barley and wheat, which are necessary to give a plastic texture.

Alcohol. Not all alcoholic drinks contain gluten, but most do. First of all, this is beer. It is brewed with barley malt. Cocktails such as Bloody Mary and Bloody Caesar may also contain hydrolyzed wheat protein. You should not buy grain-based alcohol - wheat vodka, gin, whiskey (barley malt and barley are used).

Meat products (sausages, sausages, etc.), the more processed the food, the higher the likelihood of gluten in its composition. Avoid industrial sausages and semi-finished products - dumplings, dumplings, meatballs, cutlets. To make them have a pleasant texture, modified food starch and other thickeners are added to them.

Packaged soups. They may contain grains, wheat flour or gluten.

Ketchup, mayonnaise and various sauces and dressings. Most salad dressings use wheat flour as a thickener. Creamy and tomato sauces and pastes, borscht dressings and mayonnaise often contain gluten. Light summer and spring salads are best complemented with homemade dressings, for example, a mixture of avocado oil, lemon juice and apple cider vinegar.

Fast food. Fast food chains are not the best place for a person who adheres to GBS, especially those who suffer from gluten intolerance - celiac disease. There are more than enough opportunities to find gluten-containing food there! Gluten can be found in cocktails and drinks, salads and fries. And also in any food in the production of which wheat flour is used as a breading.

Crab sticks. Seafood has a special place in the diet of people with hypersensitivity to gluten. After all, for them it is a valuable source of vitamins and minerals. And imitations of seafood and crab meat have no place on the menu. Crab sticks are made from minced fish, to which flour or starch is added for viscosity and thickness.

Ice cream. Some industrial samples of the childhood favorite dessert can be made on the basis of wheat malt or include gluten additives - chocolate or creme brulee.

The essence of a gluten-free diet

The essence of this diet is to completely eliminate from the diet all foods that contain gluten. This approach will help improve the functioning of the digestive system and normalize metabolic processes in the body. Which will undoubtedly be practically the first step towards healing the body and will be very effective for losing weight.

A complete transition to gluten-free products will lead to a deep cleansing of the intestines and the removal of dangerous and harmful toxins that have accumulated in the body by this time.

A gluten-free diet offers enough variety in your diet so that those who choose to follow this lifestyle will not experience the negative feelings that often accompany weight loss, such as hunger or exhaustion.

Authorized Products

It is much easier to make a list for yourself of what you can safely eat, and then build on it when making purchases.

The list of products in this case looks like this:

• you can eat any fruits and berries,
• and any vegetables
• There is no gluten in potatoes; on a diet you can occasionally eat them, but only boiled or baked,
• fresh meat, especially if it is purchased from a trusted supplier or grown independently,
• eggs,
• nuts, seeds,
• All legumes are allowed. For example, beans and lentils are affordable and incredibly healthy sources of fiber,
• gluten free cereals. These include our popular buckwheat and rice, as well as millet and corn. You can eat any rice (naturally, the less pre-sale processing it was, the healthier it is), buckwheat is not a grain at all,
• natural honey,
• tea (any kind without additives), coffee,
• natural cocoa,
• any vegetable oil,
• butter,
• dairy products: milk, kefir, cheese.

Today you can find many products on sale labeled “gluten-free”. They are created specifically for dietary nutrition and allow you to significantly diversify your diet. There is even gluten-free flour, but baking with it does not really fit into the concept of weight loss.

Read also: Hellebore herb for weight loss, how to take it, reviews from doctors

Who is a gluten-free diet suitable for?

First of all, a gluten-free diet is necessary for people suffering from a digestive tract disease such as celiac disease. There is also an allergy to gluten, or gluten intolerance. With this condition, people experience frequent migraines, bowel dysfunction, flatulence, cramps and bloating. Introducing gluten-free products into your lifestyle and daily menu will significantly improve your condition and relieve adverse symptoms.

Eating them without medical indications, for the purpose of losing weight, will not bring tangible benefits to the body, moreover, it can significantly hit your pocket, since according to statistics, such products cost 2 times more than those containing this protein.

It is now quite common to believe that a gluten-free diet is very effective for autism, schizophrenia and other neurological diseases. But there is no reliable evidence of this fact yet.

12-26. Fruits and vegetables

The gluten free food list includes all fresh fruits and vegetables as they are naturally gluten free. However, some processed fruits and vegetables may contain gluten, which is sometimes added for flavoring or as a thickening agent (3).

Gluten-containing ingredients that may be added to processed fruits and vegetables include:

• hydrolyzed wheat protein
• modified food starch
• malt
• maltodextrin

Fruits and vegetables you can eat:

While the list below is not exhaustive, it does provide some examples of fresh fruits and vegetables that you can use in your gluten-free diet.

1. Citrus fruits, including oranges and grapefruits
2. Bananas
3. Apples
4. Berries
5. Peaches
6. Pears
7. Cruciferous vegetables, including cabbage, cauliflower and broccoli
8. Green leafy vegetables such as spinach, kale and chard
9. Starchy vegetables such as potatoes, corn and eggplant
10. bell pepper
11. Mushrooms
12. Bulb onions
13. Carrot
14. Radish
15. Green bean

Fruits and vegetables to double check:

• Canned fruits and vegetables : Canned with sauces that contain gluten. Fruits and vegetables canned in water or natural juices are probably gluten-free.
• Frozen fruits and vegetables : Sometimes contain added flavors and sauces that contain gluten. Frozen fruits and vegetables without additives are gluten-free.
• Dried fruits and vegetables : may contain gluten-containing ingredients. Regular, unsweetened dried fruits and vegetables are gluten-free.
• Pre-cut fruits and vegetables : May be cross-contaminated with gluten depending on where they were prepared.

What can you eat

Gluten-free products are quite common and familiar to everyone. These include:

• fresh nuts;
• unprocessed beans;
• raw seeds;
• vegetables and fruits;
• meat, poultry, fish and seafood;
• natural dairy products, butter, margarine;
• distilled alcoholic beverages;
• natural spices.

You can also eat cereals. The main thing is to make sure that such products are not mixed with gluten or have not been prepared with gluten. These can be various dyes, preservatives, and all kinds of food additives. Cereals allowed on a gluten-free diet include:

• buckwheat;
• corn;
• amaranth;
• linen;
• millet;
• rice;
• quinoa;
• arrowroot;
• soy;
• teff;
• tapioca;
• sorghum;
• rice, corn, soy, bean flour.

Recipes for food and drinks for a gluten-free diet

Cauliflower soup

Pre-clean vegetables - carrots, onions, cabbage inflorescences. Add diced vegetables to the meat broth boiled in advance and bring to a boil. Add the cabbage inflorescence, disassembled into parts, to the boiling broth. Leave over medium heat until all ingredients are cooked. After cooling, season with sour cream sauce with the addition of herbs.

Creamy mushroom soup

Prepare and finely chop: onions, mushrooms, potatoes. Add chopped potatoes and onions to the prepared meat broth and bring to a boil. After boiling, add chopped mushrooms. Leave on fire until ready. Upon completion of cooking, turn into a homogeneous mass using a blender. Spices are added before serving.

Potato casserole

Boil washed potatoes with skins, peel, cut into rings (800 g). Boil beef loin (0.5 kg), cut into strips, fry with onions in sunflower oil. Blanch tomatoes (3 pcs.), peel, cut into rings. Fill the baking dish in layers with the prepared ingredients, pour in a mixture of 4 eggs and 60 ml. milk. Bake at 190 degrees Celsius for 35 minutes.

Potato casserole on a diet

Liver pancakes with rice

Clean a piece of beef liver (800 g) from vascular films and pass through a meat grinder. Boil half a glass of rice cereal in water with added salt. Chop onions (1 pc.), sauté in sunflower oil. Mix all prepared ingredients, add 2 beaten eggs, spices, salt to taste. Bake in the oven for 20 minutes. at a temperature of 180 degrees.

Cheesecakes with corn flour

Grind a kilogram of low-fat cottage cheese through a sieve, add 3 tbsp. l. powdered sugar, vanilla sugar, ½ tsp. salt, mix gently. Add half a glass of corn flour and 3 yolks to the mixture. Dip in corn flour and bake in the oven at 170 degrees Celsius.

Chocolate dessert

Melt butter and chocolate, 100 grams each, in a water bath. Separately, beat 4 eggs, 180 g of powdered sugar, add 130 g of cocoa to the egg mixture. Combine the butter-chocolate mixture with the egg mixture. Grease the baking dish with melted butter. butter, fill with the prepared mass, bake at 160 degrees in the oven for half an hour.

Chocolate dessert

Cauliflower muffins with cheese

Divide the cauliflower inflorescence into parts and boil until soft. Drain the water and puree the cabbage in a blender. Add 2 beaten eggs, 70 grams of low-fat yogurt, 1 clove of chopped garlic, half a glass of grated cheese to the cabbage puree. Bake in the oven for 20 minutes at 160 degrees Celsius.

Banana and kiwi smoothie

Peel 3-4 chilled kiwis and one banana, place in a blender bowl and chop. Add 30 grams of low-fat yogurt, 10 grams of honey, beat with a mixer.

Prohibited Products

Wheat, rye, oats and all their derivatives are strictly prohibited on a gluten-free diet. The following products should not be consumed:

• wheat, including wheat flour;
• wheat cereals;
• semolina, artek, poltavka, bulgur, couscous, spelled;
• wheat starch, various additives including wheat protein, wheat-based thickeners;
• rye and all types of rye flour;
• kvass and beer;
• barley, including barley flour;
• barley cereals – pearl barley, barley;
• barley malt;
• products containing malt sugar - molasses, extract, vinegar, various flavorings;
• oats, including oat flour, flakes and grits;
• pasta;
• bakery products;
• whole grains;
• ice cream and yoghurts with a long shelf life;
• various canned foods: meat, fish, fruit, vegetables;
• crab sticks;
• sausages, sausages, smoked meats;
• semi-finished products;
• store-bought seasonings and spices;
• flavored tea bags;
• freeze-dried coffee;
• confectionery sweets;
• almost all ready-made sauces: mayonnaise, ketchup, mustard, and so on;
• bouillon cubes;
• soy sauce.

This list of products is not definitive. To be sure that a particular food contains gluten, you need to carefully study the composition presented on the product packaging. It is important to remember that the most important sources are wheat, barley, rye and all products containing them.

Forbidden foods

Cereals , such as wheat (individually, you can consider adding wild varieties of wheat such as spelled, spelt), rye, barley, oatmeal (since they are processed on the same millstones as wheat). Whole oats do not contain gluten.

All products made from these grains include: baked goods, muffins, cookies, cakes, crackers, pizza, all types of dough, pancakes, pancakes, all pasta, bran, porridges from these cereals, including Hercules, as well as flour from the specified cereals and breaded dishes.

All types of sugar , both in pure form, and all kinds of sweets and sweeteners, hidden sugars in sauces (even non-sweet ones, for example, ketchup), store-bought drinks, store-bought juices. Watch out for “added” sugars. Most often we are talking about fructose syrup from corn starch, which is part of most semi-finished products and industrial foods.

“Obvious” casein is found in ALL dairy products (with the exception of melted butter) and food products in which they are included.

All semi-finished meat products : cutlets, sausages, sausages and others

Gastronomic products due to the danger of the presence of gluten and dairy additives in them.

Soy products , such as meat substitutes. Genetically, Europeans do not have enzyme systems for digesting soy.

What else to pay attention to:

1. Food starches can include the safe corn, potato or tapioca starches, but also those derived from wheat.
2. Hydrolyzed vegetable protein.
3. It is recommended to exclude table vinegar from vinegar essence; instead, you can use rice or apple vinegar (labeled organic).
4. Dextrin is an organic compound of the class of polysaccharides obtained by heat treatment of starch.
5. Triticale is a hybrid of wheat and rye and contains gluten. Found in multigrain porridges and flour.
6. Rice syrup may contain barley malt (gluten component)
7. Instant coffee.
8. Decaffeinated coffee.
9. French fries.

Gluten-free diet for weight loss

Recently, more and more often this diet is moving from the category of medicinal to the category of “weight loss”. It is believed that by giving up foods containing gluten, you can lose a few kilograms, but this is not entirely true. In fact, gluten-free products often turn out to be much higher in calories than those in which this protein is present. Of course, if you stop eating baked goods, buns, and sweet flour products, you can undoubtedly lose weight, but in addition to this, you should also adhere to some immutable rules:

• do not drink alcohol;
• do not eat oil or fat-containing foods;
• give up sugar and “simple” carbohydrates.

But such nutritional principles accompany any diet, not just gluten-free. Essentially, losing weight is directly related to eating a balanced diet, whether gluten-containing or gluten-free.

But we cannot hide the fact that now many experts who support healthy eating are advocating the abandonment of this protein. They believe that eating gluten-free foods will help you get rid of digestive problems forever and will be a wonderful prevention of intestinal permeability. At the same time, normal and stable functioning of the digestive system improves well-being, speeds up metabolism, which undoubtedly leads to weight loss.

According to reviews from those who have used this diet specifically for weight loss, it allows you to lose up to three kilograms in a week. But you should adhere to a proper diet and count calories. To achieve better results, its duration should be at least eight weeks.

If you decide to follow a gluten-free diet, then before you start, you should definitely consult with a nutritionist. In order to build a nutrition plan that suits you and create a menu that suits your lifestyle.

Weekly meal plan

Like any other diet, gluten-free takes some getting used to. The main thing is to tune in to a positive mood, and then the transition process will go unnoticed and painlessly. And the final result will be a good mood, stable functioning of the digestive system, as well as normalization and possible weight loss. To adhere to such a diet without significant discomfort, you can use the recommended sample menu for a week.

Monday

Breakfast:

• boiled fish;
• mashed potatoes;
• black or green tea.

Dinner:

• meatball soup;
• steam cutlets;
• rice porrige;
• seaweed salad.

Afternoon snack:

• rice cakes;
• fruit salad.

Dinner:

• side dish of vegetables;
• buckwheat pudding.

Tuesday

Breakfast:

• boiled meat;
• buckwheat porridge;
• black or green tea.

Dinner:

• vegetable salad;
• vegetable soup;
• fruit jelly or juice.

Afternoon snack:

• baked apples;
• nuts.

Dinner:

• boiled meat;
• rice;
• rosehip decoction.

Wednesday

Breakfast:

• cornflakes;
• low-fat cottage cheese;
• black or green tea.

Dinner:

• fish or seafood soup;
• buckwheat porridge;
• baked chicken fillet;
• black or green tea.

Afternoon snack:

• rice cakes;
• fruit jam;
• black or green tea.

Dinner:

• vegetable stew;
• gluten-free bread;
• low-fat kefir.

Thursday

Breakfast:

• Omelet with cheese;
• black or green tea.

Dinner:

• meatball soup;
• apple and celery salad;
• fruit juice.

Afternoon snack:

• fruit jelly;
• compote.

Dinner:

• side dish of vegetables;
• buckwheat pudding;
• green tea.

Friday

Breakfast:

• baked apples;
• low-fat cottage cheese;
• black or green tea.

Dinner:

• steam cutlets;
• béchamel sauce;
• chicken bouillon.

Afternoon snack:

• assorted fruits;
• green tea.

Dinner:

• mashed potatoes;
• steamed fish cakes;
• fruit juice.

Saturday

Breakfast:

• boiled fish;
• rice porrige;
• coffee with milk.

Dinner:

• low-fat chicken broth;
• side dish of vegetables;
• green or black tea.

Afternoon snack:

• gingerbread with nuts and apples;
• fruit juice.

Dinner:

• boiled meat;
• buckwheat porridge;
• kefir.

Sunday

Breakfast:

• low-fat cottage cheese;
• fruit platter;
• black or green tea.

Dinner:

• meatball soup;
• pilaf with lean meats;
• vegetable salad;
• fruit juice.

Afternoon snack:

• fruit juice or jelly;
• nuts.

Dinner:

• side dish of vegetables;
• buckwheat pudding;
• black or green tea.

Proper nutrition means eating at least four times a day. You can use rice cakes, kefir, fermented baked milk, and fruits as snacks. Also relevant for weight loss is the ban on eating after six in the evening. By following this menu, you can lose about 3 kg in a week.

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HOW TO GO TO THE BGBKBS DIET IN 10 WEEKS

The first thing you should do is choose a start date for the diet. The best time for this is during the school holidays, as the child can be with you all day for a long time. If it's a long time before the holidays, start with the weekend. Remember that the sooner you start, the better.
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1-2 weeks. Remove from your diet all products containing casein (cheese, milk, ice cream, sour cream, etc.). Do not replace them with soy products. Start taking calcium.

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3-4 weeks. Remove gluten (wheat, oats, barley and rye) from your diet.

5-6 weeks. Remove all foods containing soy from your diet. From now on, you can assume that your child is on a diet.

7-8 weeks. Check and adjust your diet if necessary. Replace all personal hygiene items such as shampoos, toothpastes, soaps, and school supplies.

9-10 weeks. Check and adjust your diet if necessary. Assess the amount of sugar and carbohydrates you consume, this will help you improve the quality of your diet.

TIPS FOR A SUCCESSFUL DIET

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The first weeks can be challenging for both baby and parents. Children tend to have tantrums and may experience regression when foods they are used to disappear from their diet. How long this condition will last depends on several factors:

• How strongly they are attached to certain products;
• Replacement with products that cause allergies;
• Refusal to eat as a protest;
• Parents' attitude.

It is important for parents:

• Be confident in your decision. Remember that according to statistics, 91% of children with ASD achieve greater success by adhering to a BGBQD diet. The diet, in any case, will make your child healthier. Yes, it may be difficult at first, but remember - YOU CAN DO IT!
• Make sure that no one in your family will be feeding foods containing gluten, soy or casein. Otherwise, the diet loses all meaning. If you are afraid that someone might give “forbidden” products to your child, stop buying them altogether.
• Before you start the diet, carefully study what foods are allowed on the BGBKBS diet.
• If possible, take an IgG and IgE panel blood test in advance to identify or rule out food allergies.
• Think about what your child's favorite foods are and what you can replace them with.
• Study recipes for dishes allowed on the BCHB diet that your child may like.
• Plan your child's menu in advance.

To make it easier for your child at the beginning of the diet:

• Remove all of your child's favorite diet-prohibited treats from the house so he can't see them. If he sees them constantly, he will not be able to understand why he cannot have them, and then the tantrums may be stronger and longer.
• Do not take your child to the store at first, or, if this is not possible, be prepared to deny him his usual treats.
• Some children find it easier when they see familiar packaging. For example, you can put permitted cookies in your usual packaging (box, container). It is important to ensure that the container is new and/or clean.
• Do not eat prohibited foods in front of your child for the first time.
• Don’t forget to put “forbidden” food out of the child’s reach.
• Make sure that no one at school can give your child foods containing gluten, casein, or soy. Warn teachers that your child is on a diet and ask them to warn you in advance about upcoming holidays and celebrations so that you can think through your child’s menu in advance.

Potential causes of diet failure:

• Good relatives. Some relatives do not understand the need to follow a diet and do not see anything wrong with a child eating cookies with milk. If your child is already on a diet, you will see how much it can affect him. Bouts of diarrhea, stomach pain, headaches and even hysterics may convince you of this, but your relatives most likely will not see this unless they live with you. Dieting can be explained using the example of diabetes. Cookies and milk can be a great afternoon snack if you're not allergic to them and they don't cause you any pain. Otherwise, they act like poison; It is unlikely that your relatives will deliberately want to give poison to your child. Perhaps your relatives will think that you are crazy, maybe some will even tell you about it. But once your child starts making progress, you can show them that the diet WORKS.
• "Harmful" snacks. Most people starting to follow the BGBKBS diet cannot completely refuse their child and find a replacement for their favorite “harmful” foods: French fries, chips, bread, yogurt, milk, etc. The problem is that these products contain a lot of simple carbohydrates and do not contain no nutrients, which does not make your baby healthy in the long run. Carbohydrates also feed yeast, which is a problem for children with ASD. The goal of the BGBKBS diet is to make the child healthy, therefore, in the process of transitioning to this diet, it is necessary to reduce the number of “harmful” snacks and introduce foods rich in nutrients, such as meat and vegetables.
• Previously undetected allergy. When you start a diet and replace some foods with others, your child may develop an allergy. It is important to take a blood test to detect food allergies (IgG and IgE panel) as early as possible and remove allergens from your diet.
• Empty calories. Consuming large amounts of juice or milk replacer or other empty calories can cause appetite problems. The body will take the lightest calories from fast carbohydrates, signaling to the brain that it does not need the rest. This means that a child who drinks a lot of juice or milk replacer (which contains a LOT of sugar) will think he is full. Then the child gets used to drinking only juice and eating very little, and, accordingly, begins to lose weight. Your child should not drink more than 1 liter of juice, soda, or milk substitute per day. Then the body will gain calories from more complex foods, and, therefore, will receive more nutrients.

CALCIUM

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For proper development, it is recommended that a child receive approximately 800-1200 mg of calcium per day. When eliminating dairy products from your child's diet, it is necessary to find additional sources of calcium, which can be in the form of tablets, syrups or powder.

Calcium content per 100g and percentage of daily requirement

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Pros and cons of a gluten-free diet

Undoubtedly, the fact that the diet consists of fairly simple and healthy products allows you to tolerate it painlessly. In addition, it has a number of useful medical indications:

• normalizes intestinal microflora;
• promotes the removal of dangerous and harmful toxins;
• useful in baby food, since gluten foods cause increased gas formation and colic in babies.

One of the main and significant disadvantages of a gluten-free diet is the lack of vitamins and minerals. Therefore, while adhering to such a diet, you should definitely introduce into your diet foods rich in vitamins, especially group B, iron, calcium and fiber.

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Gluten-free diet reviews

According to many reviews, this diet is useful not only for celiac disease, but also helps solve a number of other problems. For example, switching to a gluten-free menu makes it easier to tolerate, and sometimes even get rid of, the symptoms of seasonal allergies. Eating gluten-free foods relieves gastrointestinal problems and improves the condition of facial skin. Some note normalization of weight, and an increase in energy and emotional activity. In general, reviews of this diet are positive. Moreover, both reviews from medical workers and reviews from patients who adhere to such a diet in their lives. But, unfortunately, few people succeed in losing a few kilograms without eating gluten-containing foods. To lose weight, it is better to turn your attention to more effective ones that are used specifically for losing excess weight, such as the keto diet, paleo diet or Mediterranean diet.

Gluten-free diet menu for weight loss

Anyone who wants to lose weight and cleanse their body will benefit from a low-calorie menu that excludes gluten, and people leading an active lifestyle can try a hearty weekly diet.

To lose extra pounds, you need not only to give up gluten in favor of fruit dietary fiber, but also to reduce your intake of carbohydrates - starch and sugars. Therefore, it is necessary to exclude or reduce portions of potatoes, cereals, bread, sugar and fatty confectionery products.

An example of a healthy menu for a week (portions are calculated taking into account gender, age, activity and initial weight):

Monday

• Breakfast – milk omelet / tofu with corn porridge, a glass of orange juice, an apple.
• Lunch – roast meat with stewed vegetables (with soy or beans for vegans), broth, tea or coffee without sugar.
• Afternoon snack – a portion of dried fruits.
• Dinner - kefir; if you are hungry, you can add honey or white flakes.

Tuesday

• Breakfast - starchy pancakes with fruit (on an egg with dried apricots or apple), a portion of low-fat yogurt, herbal tea without sugar.
• Lunch – chicken fillet / steamed mushrooms with vegetables (no potatoes), fruit juice.
• Afternoon snack – a handful of nuts.
• Dinner: banana, kefir or yogurt.

Wednesday

• Breakfast – hard-boiled egg / serving of tofu or jelly with chia, vegetable salad, rice cakes with cheese, herbal tea.
• Lunch – stewed fish with carrots or peppers / pea puree with sesame seeds and vegetables, sugar-free drinks.
• Afternoon snack – yogurt or kefir, a piece of dark chocolate.
• Dinner – white biscuits.

conclusions

A gluten-free diet is a vital remedy for people suffering from autoimmune diseases, as well as some neuropsychiatric diseases. In terms of weight loss, such a diet can be useful in that it prohibits the consumption of sweet pastries, bread and various confectionery products. After all, if you give up such products, you can really lose a few kilograms. But in principle, for people who do not suffer from the above diseases, such a diet will not give anything. To lose weight, it is better to opt for some other diet or simply adhere to a healthy lifestyle and diet. Chasing fashion trends does not always lead to good results.

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How to create a diet?

Problems with gluten intolerance

To lose excess weight, the absence of bread and confectionery delights in your menu will be very useful. Those diagnosed with celiac disease should see a doctor. If you already have a plant protein intolerance, you may also suffer from an allergy, for example to milk protein or milk sugar. Then you will have to stick to a lactose-free or casein-free diet. But you can easily solve all these problems through nutrition in our online Healthy Body Academy.

It can be especially difficult to choose a dairy-free diet for a child. As a rule, lactose intolerance is detected already during breastfeeding (breastfeeding), and gluten intolerance - during artificial feeding, because almost all infant formula contains vegetable proteins. The baby has diarrhea, spits up, develops colic and serious allergic reactions. His growth and development slows down compared to other children. It could all end in the hospital. I explained in detail how to avoid all this in video lesson No. 10 “Women’s Health”, our academy.

For children with autism, the need for a gluten-free diet has not been proven, but autism is often coupled with excess weight and metabolic side diseases. Therefore, restrictions on food that is easily stored in fat will come in handy. The same thing applies to AIT and some other ailments of the endocrine system. I explained in detail how to get rid of autoimmune disorders not only of the thyroid gland, brain, pancreas and testicles in video lesson No. 13 “Immune system”, our academy.

But even if your whole problem is that you want to lose weight, before you start creating a menu, consult your doctor. Obesity in 60 percent of cases can be associated with impaired kidney function. And for different diseases, the diet can vary greatly.

You can learn more about the functioning of the kidney membrane and excess weight due to insufficient purification of the blood from waste products in our online Healthy Body Academy. Below are examples of gluten-free diet menus for weight loss.

Menu creation

You need to eat small meals, at least five to six times a day. Portions are not limited, but you should not overeat. All food should be prepared from natural, fresh and affordable products.

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I will give an example of a diet for three days. The simplicity of the recipes will allow everyone to cope with the task.

The first day:

• Breakfast - stewed cod with mashed potatoes and carrots, tea.
• Lunch - any fruit, maybe two.
• Lunch - vegetable soup, steamed cutlets with a side dish of rice.
• Afternoon snack - vegetable or fruit salad.
• Dinner - pudding made from buckwheat flour, grated carrots, zucchini and peas.

Second day:

• In the morning - a piece of boiled beef with buckwheat porridge, seasoned with butter, tea or coffee with milk.
• Second breakfast - one hundred grams of cottage cheese or one egg.
• For lunch - broth with a spoon of rice, a piece of chicken with vegetables.
• For an afternoon snack - an apple baked with nuts and sour cream.
• For dinner - rosehip tea and boiled chicken breast with cabbage.

Day three:

• For breakfast - mamalyga made from corn grits, seasoned with vegetable oil, cocoa and milk.
• For lunch - a fruit or vegetable.
• For lunch - perch fish soup with potatoes, carrots and onions, baked chicken with buckwheat topped with sour cream, juice.
• Afternoon snack - fruit jelly, rice bun and compote.
• For dinner - a stew of various vegetables, kefir or fermented baked milk, an apple.

Something like this, by varying the components from the list of products, you can create a complete menu for the week, in which, due to the absence of baked goods and fast foods, you can lose one or two kilograms.

Benefits and harms

A gluten-free diet, according to those who use it, can have the following positive aspects:

• varied menu;
• burning extra pounds;
• lack of feeling of hunger and danger of breakdowns;
• good health;
• skin cleansing;
• elimination of slagging.

Negative points usually include:

• difficulties when buying products, since you need to control the composition (we buy everything natural and refuse semi-finished products);
• deficiency of iron, B vitamins and indigestible fiber (this is unfounded, because the permitted list contains enough of one, the other and the third);
• a ban on sweets and delicacies (you can prepare a lot of delicious things yourself and replace them with sweets and cakes);
• time to prepare your own food.

The last point is difficult to achieve for business and busy people. But you will have to sacrifice something in order to eat normally.

By the way, in my thesis “Food and its impact on our health,” I tell you in detail how you can cook deliciously at home with only 6 constant ingredients and 20-30 minutes. free time. She is also at the academy.

Everything would be fine, but if you decided that a gluten-free diet will rid you of fat and restore your health, which you have already undermined, I will disappoint you. This is not entirely true. Often, when we have grown a belly and there is fat hanging on our sides, one change in diet is not enough. Your body needs a deeper cleanse. To understand what is needed and why, it is useful to study questions of anatomy, physiology and get an idea of ​​the processes occurring in you.

That's all for today. Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog. And let's move on!