What is gluten?

Gluten is a protein found in wheat, rye and barley. It's responsible for the elasticity of dough and its ability to rise, as well as giving bread its characteristic texture.

gluten free diet plan for weight loss

What are the benefits of a gluten free diet?

A gluten free diet can help you avoid many serious health problems, including Celiac disease, a digestive disorder that causes damage to the small intestine if you eat gluten. In addition to avoiding gluten, you can also consume foods with a low glycemic index (GI) score to help manage your blood sugar levels better, improving your overall health and weight management. Here are many reasons why you should consider going on a gluten-free diet:

Gluten-Free Diets Are Higher in Fiber

A lot of people think that cutting out all gluten means that they'll miss out on their daily dose of fiber—but not true! Going gluten-free means that you'll get plenty of fiber from fruits, vegetables, legumes and whole grains. This helps keep your digestive system moving along smoothly so that your body can absorb all the nutrients it needs from food sources instead of relying on processed foods with little nutritional value .

Can a gluten free diet help you lose weight?

A diet free from gluten-containing grains may be helpful in weight loss because it helps reduce calories and increase fiber, which makes you feel fuller faster. Gluten-free diets have been linked to lower BMI scores among those who follow them.

gluten free diet plan

How do you start a gluten free diet?

Start by talking with your doctor about whether or not it would be safe for you to try eating less wheat-based products like breads or pasta. 

If they think it's safe for you to start eating more plants instead of grains, then just make sure that any new food items are labeled as "gluten-free." 

Once everything has been labeled, you can begin to cut out all of the gluten-containing foods from your diet and replace them with new, gluten-free items. 

If you don't feel like reading food labels all the time, just remember that most grains contain gluten: barley, rye, wheat (including durum semolina), kamut (a type of wheat), oats (if they're not labeled "pure" or "natural"), spelt and triticale. 

If you want to be even more thorough, you can also look for corn, rice and quinoa on the label. These are all gluten-free grains that you can eat in place of wheat or other gluten-containing things. 

 The FDA doesn't require manufacturers to label a product as gluten-free unless it contains less than 20 parts per million of gluten, so there's always a risk of cross contamination. 

If you're extremely sensitive to gluten, try to find a food that's labeled "certified gluten-free." These products have been tested by an independent organization and certified as being free of gluten. 

You can also look for foods that are processed in a dedicated facility, which means they were made in a place that doesn't process any other items containing wheat or other gluten-containing ingredients.

 What are some recipes for a gluten free diet?

Here are a few recipes for a gluten free diet that are easy to make and delicious:

1. Gluten free pizza dough – this dough is perfect for making pizza. Just roll it out and top with your favorite toppings.

2. Gluten free pancakes – these pancakes are fluffy and delicious. Just add your favorite ingredients and you’re ready to go.

3. Gluten free quinoa bowl – this bowl is perfect for a quick and healthy meal. Just add your favorite toppings and you’re good to go.

4. Gluten free tacos 

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