Gluten-free diet: minus 3 kg in 10 days! – GOOD SHAPE

Gluten is a difficult protein to digest and is present in wheat, rye, barley and, to a lesser extent, in oats. Until recently, ceasing to consume it was mandatory only for celiacs, carriers of an autoimmune disease triggered by gluten that interferes intensely with the absorption of nutrients by the body. However, in recent years, many doctors and nutritionists have been suggesting removing this protein from the menu in weight loss diets. It is now known that the body cannot break down gluten. Okay, so it would simply pass through the stool without causing any problems, right? “Wrong”, observes nutritionist Gisela Savioli, from São Paulo, author of Tudo Pode, But Not Tudo Me Convém (Loyola Editions).

“Recent studies show that gluten favors intestinal permeability, allowing undigested fragments of this protein to pass into the bloodstream. This triggers an inflammatory response, contributing to obesity and making it worse, as excess weight itself is an inflammatory disease.” Based on this reasoning, Gisela proposes a gluten-free diet to her patients that, depending on their need for weight loss, can shed up to 3 kilos in ten days by combating inflammation caused by excessive gluten intake. It is this diet that you will find on the next pages to fine-tune your measurements.

There are many paradoxes in the gluten issue. On the one hand, no food consumed as it was delivered by nature contains this protein, which is revealed in the industrialization process of wheat and makes the cereal yield more. “It’s the gluten that makes the dough rise and become fluffy”, explains Gisela. On the other hand, so much gluten has never been consumed as it is today. “In the last four decades, wheat underwent genetic improvement to become more productive, which resulted in a significant increase in the amount of gluten”, said nutritionist Denise Carreiro during the 4th Gluten-Free, an event held in São Paulo to discuss the subject. In 2011, each Brazilian consumed an average of 60 kilos of wheat, 27 of them in French bread, according to data from Embrapa (Brazilian Agricultural Research Corporation). On the other hand, the amount of fruits and vegetables on the plate keeps falling, representing today, according to the IBGE (Brazilian Institute of Geography and Statistics), less than 1/3 of what it should according to good nutritional standards.

In this context of food imbalance, the diet prepared by Gisela Savioli offers you know what? Food (lots of food!): About 1200 calories a day of rice, beans, meat, chicken, fish, vegetables and gluten-free pasta. You’ll probably look at the menu and think, I can’t eat all of that. But it’s worth taking the test for a week and observing your body’s reactions. It is quite possible that you feel less stuffed, more alert (the body spends a lot of energy trying to break down gluten, energy that stops going to the brain!) and show a surprising loss of measurements. You might even find that you feel better without the protein.

“Currently, it is estimated that around 35% of the world’s population has some sensitivity to gluten. Some researchers even speak of 60%”, says Denise Carreiro. But, with the exception of celiacs, no one needs to eliminate gluten from their diet forever. Controlling the amount is enough. “By bringing this substance back to the menu, it is important to better balance what you eat. Reducing gluten is not a fad diet: it is the evolution of knowledge”, emphasizes Denise.

Rice and beans almost every day
Nutritionist Gisela Savioli suggests interchangeable meal options so you can combine them to taste with the guarantee of always staying close to 1200 calories. Follow the menu for ten days and then gradually go back to eating gluten-containing foods until you establish a smaller amount than usual to maintain weight loss and a better dietary balance. Throughout the day, drink 1 liter of water. “The rest of the liquid can come from food, hence the importance of vegetables, greens and fruits”, says Gisela.

The menu also prioritizes functional foods (organic, whenever possible) so that the disinflammation process takes place completely. For the same reason, the nutritionist suggests replacing cow’s milk with sheep’s milk and common cheese with buffalo cheese. Green banana biomass is optional, but you have great reasons to try it (see recipe below).

See also: Alinne Moraes: – 20kg with gluten and lactose free diet

Who should, who can
Not all nutritionists like the idea of ​​removing gluten from the menu. At the end of 2011, the Regional Council of Nutritionists of the 3rd Region (CRN-3) considered that this practice had spread indiscriminately. It launched, then, a technical opinion guiding its professionals to adopt the measure only in certain cases, such as celiac disease and clinical diagnosis of sensitivity to gluten, which would only be up to the doctor. “More important than cutting out gluten, is improving the quality of calories ingested and, if you need to lose weight, reduce the amount”, says Patricia Cruz, nutritionist at the Nutrition Department of the Brazilian Association for the Study of Obesity and Metabolic Syndrome (Abeso).

The diet that suggests meets this need and is endorsed by cardiologist Roque Marcos Savioli, supervising physician at the Clinical Division of the Heart Institute (Incor), at the Hospital das Clínicas of the USP Medical School. In addition, he proposes that you follow the menu for just ten days.

This 1200-calorie menu has bread and even pasta (gluten-free, of course!). Deflate, deflate and lose 3 kilos (or more!) in ten days. Do the test!

gluten-free diet

Breakfast

Option 1: Green juice: 4 cabbage leaves and 2 small unpeeled apples passed through a centrifuge (if using a blender, add a little water) and blended with 1 tbsp. (soup) of green banana biomass (optional – recipe below) + 1 slice of flourless cocoa cake (recipe below) + Coffee (or tea) with stevia-based sweetener (optional)

Option 2: Green juice: 4 cabbage leaves, 2 unpeeled carrots passed through a centrifuge (if using a blender, add a little water) and blended with 1 tbsp. (soup) of green banana biomass (optional) + 1 glass (200 ml) of rice milk beaten with coffee (or cocoa powder) + 1 scrambled egg with 1 col. (coffee) coconut oil

Option 3: Green juice: 2 cabbage leaves blended with 1 kiwi, 1 green apple with skin, 1 cucumber with skin, 1 glass (200 ml) of coconut water and 1 tbsp. (soup) green banana biomass (optional) + 1 cup. of chamomile tea + 1 faux cheese bread (recipe below) with 1 slice of buffalo mozzarella (or sheep cheese)

Option 4: Green juice: 2 cabbage leaves beaten with 1 unpeeled cucumber, 1 piece (2 cm) of ginger, 1 glass (200 ml) of coconut water and 1 col. (soup) of green banana biomass (optional) + 5 rice crackers with 2 col. (soup) hummus (chickpea paste with tahini) + Coffee (or tea) with sweetener (optional)

Option 5: Green juice: 2 cabbage leaves beaten with 1 slice of pineapple, 1 piece (2 cm) of ginger, 1 handful of mint, 1 glass (200 ml) of water and 1 col. (soup) of green banana biomass + 1 tapioca with 2 slices of buffalo mozzarella, 1 drizzle of olive oil and oregano + Green tea with stevia-based sweetener (optional)

Morning snack

Option 1: 1 slice of melon with 1 col. (soup) of amaranth (or quinoa flakes) + 1 Brazil nut

Option 2: 1 slice of watermelon + 1 Brazil nut

Option 3: 1 pot of natural yogurt + skimmed with berries

Option 4: 1/2 papaya

Option 5: Fruit (1 guava, 1 apple, 1 slice of watermelon) + 2 almonds + 2 macadamias

Lunch

Option 1: 4 col. (soup) vegetable salad with diced tofu seasoned with 1 tbsp. (tea) of extra virgin olive oil and 1 col. (dessert) of balsamic vinegar and little salt + 3 col. (soup) brown rice sprinkled with turmeric + 2 col. (soup) of carioca (or azuki) beans + 2 col. (soup) of sautéed sweet potato (or yacon potato) + 1 small fillet (80 g) of grilled chicken

Option 2: 1 plate (dessert) of curly lettuce, arugula and grated radish salad seasoned with 1 tbsp. (tea) of extra virgin olive oil and 1 col. (dessert) of balsamic vinegar and little salt + 3 col. (soup) brown rice sprinkled with sesame (optional) + 2 col. (soup) of black beans + 2 col. (to serve) spinach sautéed with garlic, onion and a drizzle of extra virgin olive oil + 1 small fillet (80 g) of lean meat (duckling, coxão-mole) grilled

Option 3: 1 plate (dessert) of lettuce, endive, watercress and grated carrot salad seasoned with 1 tbsp. (tea) extra virgin olive oil, 1 col. (dessert) of balsamic vinegar and little salt + 3 col. (soup) of braised quinoa + 1 col. (to serve) of green beans and carrots + 1 col. (for serving) grilled sardines with peppers (recipe below).

Option 4: 1 plate (dessert) of fresh basil and seedless chopped tomato salad seasoned with 1 tbsp. (tea) of extra virgin olive oil, 1 col. (dessert) of balsamic vinegar and little salt + 1 portion (250 g) of rice noodles with broccoli + 1 small filet (80 g) of grilled lean meat

Option 5: 1 plate (dessert) of American lettuce, arugula, cherry tomato and cucumber salad seasoned with 1 tbsp. (tea) of extra virgin olive oil and 1 col. (dessert) of balsamic vinegar and little salt + 2 col. (soup) brown rice sprinkled with sesame (optional) + 1 col. (soup) of lentils + 5 bouquets of steamed broccoli + 1 medium fillet (100 g) of baked fish

Afternoon snack

Option 1: 1 medium slice of watermelon + 1 Brazil nut

Option 2: 1 mashed banana with 1 col. (coffee) grated coconut and cinnamon

Option 3: 4 flour cookies (no trans fat)

Option 4: 2 slivers (20 g) of fresh (or dry) coconut

Option 5: 4 gluten-free sweet biscuits + Coffee (or tea) with sweetener (optional)

To have lunch

Option 1: 1 plate (dessert) of chickpea salad with yogurt sauce + 2 col. (for serving) of steamed broccoli + 1 medium fillet (100 g) of grilled fish

Option 2: 1 plate (bottom) of cauliflower soup with cardamom (recipe below) + 1 slice of gluten-free bread

Option 3: 1 deep dish of zucchini soup with curry (recipe below) served with 1 cooked and shredded chicken breast

Option 4: 1 plate (bottom) of pumpkin soup with ginger, blended with 2 tbsp. (soup) of green banana biomass (optional – recipe below) + 1 dish (dessert) of cauliflower and carrots sautéed with garlic, onion and 1 drizzle of extra virgin olive oil

Option 5: 1 plate (bottom) of cassava and carrot soup, beaten with 2 tbsp. (soup) of green banana biomass (optional) + 1 dish (dessert) of chayote salad with onion

Supper

Option 1: 1 baked apple with cinnamon

Option 2: 1 serving of fruit (2 kiwis, 1 pear)

Option 3: 1 glass (200 ml) of passion fruit juice

Option 4: 1 baked apple with cloves and cinnamon

Option 5: 2 almonds + 2 Brazil nuts

Green banana biomass recipe
1. Wash the unpeeled bananas well, preserving the stalks so they stay tightly closed.

2. In a pressure cooker, put water…