Gluten Free Diet Explained

The Gluten Free Diet Explained Free With Examples.

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To better understand the Gluten-Free Diet, it’s probably better to explain what it is predominantly used for fist. The Gluten-Free Diet is a relatively strict Healthy Eating Guideline that’s suggested for people who’re suffering from Celiac Disease.

What Is Celiac Disease?

Celiac Disease is an immune disorder where your body has a negative reaction to eating gluten, a protein found in wheat, rye, and barley.

If you have Celiac disease and you continue to eat Gluten. This will create inflammation that can cause damage to the lining of the small intestines. This can lead to health complications in the future.

Symptoms Of The Celiac Disorder

The following symptoms can be found with people suffering from a Celiac Disorder:

  • Diarrhea.
  • Constant Bloating
  • Overly Gassy,
  • Fatigue,
  • Low Blood Count (Anemia),
  • and, osteoporosis.

It’s also important to note that these are more chronic symptoms of the disease. It’s also possible and quite normal for people to show no symptoms. The only way to test for sure is with your health professional.

Celiac Treatment

The best treatment for Celiac Disease is a strict Gluten-Free Diet. This diet is designed to limit all foods containing gluten to Help manage symptoms and promote intestinal healing.

Gluten Free Diet Meal Ideas Example With Salmon And Prawns.

What Is In A Gluten-Free Diet?

A Gluten-Free Diet is essentially the treatment mentioned above. It’s a strict eating plan to help manage symptoms caused from Celiac Disorder to help promote intestinal healing over time.

How It Works

It is reasonably straightforward, in that it just involves cutting out a list of foods that contain the protein that causes the restriction in the body

Mentally it can be tough in the beginning. This is because usually, when you find out you have Celiac Disease, you have to go cold turkey. Cutting out foods so quickly will drive your cravings and your cooking nights mad.

After some months of getting used to the limitations and your new recipe favorites saved, it starts to become a breeze.

Gluten Free List Of 20 Foods To Avoid

  1. Wheat Based Foods.
  2. Barley.
  3. Malt.
  4. Rye.
  5. Triticale.
  6. Brewing Yeast.
  7. Oats (some brands blend processing with other wheat based products, so gluten can sometimes be found in these).
  8. Wheat-Based Bread, Cereals And Baked Goods.
  9. Beers and Ciders.
  10. Soy Sauce.
  11. Teriyaki Sauces.
  12. Hoisin Sauce.
  13. Marinades.
  14. Salad Dressings.
  15. Candy.
  16. Crackers.
  17. Crisps That Come Flavored.
  18. Breakfast And Muesli Bars.
  19. Pre-Packaged Meals.
  20. Roasted Nuts.
Gluten Free Diet Explained With Ideas For Meals And Shopping Lists.

How Does The Gluten-Free Diet Compare Against Other Diets?

The Gluten-Free Diet’s main difference from Other Diet Plans, is the limitations of foods containing Gluten. Otherwise, it’s Macronutrient (Macro) Breakdown is very similar to that of a Balanced, Anti-Inflammatory, Paleo, or Mediterranean Diet. These try to balance their macro structures from your food consumption and total calorie intake throughout the day, as shown in the list below.

Gluten Free Macro Ratio Guide

Taken From 100% of your total Calorie Deficit. Also remembering; 1g of either carbs or protein from food equals 4 calories. Whereas, 1g of fat is 9 calories.

  • Fat Ratio: 20 to 35 Percent.
  • Carbohydrates: 45 to 65 Percent.
  • Protein Ratio: 10 to 35 Percent.
Diet Chart Comparing: Balanced, Gluten-Free, Vegan, Vegetarian, Mediterranean, Palio, And Ketogenic Diets

When Should You See Results?

Results from changing your diet start from day one. However, it will take some months for big changes to be noticeable. This is because the body needs time to heal internally.

Losing Weight On A Gluten-Free Diet

If you are aiming to lose weight while on a Gluten-Free Diet. As long as you Eat Less Calories than your recommended daily deficit, then you should lose weight. You just have to make sure that you also maintain the limitations to foods that may react with your gluten intolerance.

Of course everybody is different, but If you aim to lower your calorie consumption from your daily limit by around 200 to 350 calories. This is depending on your general day-to-day activity level from moving, working and exercising. And, your body’s specific metabolism differences and ratio of lean muscle mass. But, it is a rule of thumb to start testing. By doing this, you can lose around 1.1 Lbs to 3.3 Lbs (0.5 kg to 1.5 Kgs) per week.

Weight Loss Management Tip

If you aren’t seeing the weight loss results mentioned above; if you are losing too much, increase your calories slightly. If you are losing not enough, lower the calorie intake a touch more

If you have any doubts or concerns always consult a health specialist. Otherwise, it’s trial and error, and a patience game. Until you start to understand the way your body reacts to not just what you eat, but also exercise levels, energy levels, motivation and most importantly, Overall Enjoyment!

How To Start Your Diet For Celiac Disease

Starting a Diet can be hard. It’s important to understand what you’re getting into first, and then learn how to make it easy on yourself for later. We have tried to give some quick steps to help you get on your way to starting your Gluten-Free Diet.

Diet Start Up Steps:

Remember to consult your health professional if you have any health concerns or questions at all. Otherwise, try these following steps to start your Gluten Free Diet Today!

  1. Learn and understand the full limitations of the Diet.

  2. Get a quick rundown on how digestion, calories and macros work with any diet and weight loss.

  3. Try using a Food Tracking Journal. These can come with quick how-to guides, shopping lists, and cheat sheets, and let you track and measure how you’re doing everyday. They’re also compact and discreet, so taking them with you to the supermarket, or to do exercise is no problem.

  4. Research new recipes.

  5. Throw away any bad foods you can’t have, and go grocery shopping for your new list of food.

  6. Major Milestone 1 Reached Well Done!

  7. Start your first day of dieting. Make it easy on yourself and plan and meal prep for 1 to 3 days in advance if you can.

  8. Aim for 30 to 90 days and see how you go.

  9. Review your results and compare how you are going since the beginning.

  10. Once your goal weight is met, re-measure your calorie deficit amount, and try to maintain your food intake and limitations together.

A Dieting Tip

Remember to take a break from very strict dieting for weight loss. Not the Gluten Limitations obviously, but in regards to weight loss.  Always have a healthy target goal to reach, and when it’s met, celebrate it, relax and enjoy it, but do it responsibly

Aim to continue to take note and monitor your healthy eating journey everyday.

A Helpful Gluten-Free Diet And Health Tracker

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