7-Day Gluten-Free Diet Plan

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The Gluten-Free Diet: A Beginner's Guide With Meal Plan
Watermelon is a low-calorie, hydrating fruit that is a natural high antioxidant Like with sorghum flour, it might be best to use teff flour in combination with other gluten-free flours because alone it can potentially make baked goods dry and coarse. That kills off the phytic acid in the flour. Stretching is the most common way to stop or prevent most muscle cramps. Could you take a walk? Large Hard-Boiled Eggs Boil 4 large eggs for breakfasts and snacks throughout the week.

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Getting Started

Most Americans get enough protein but could choose to get it from leaner sources, so you may already have plenty in your diet. Your exact protein needs depend on your age, gender, and how active you are. Make friends with good fats. The better choices are those in fish , nuts, and seeds, and olive oil or coconut oils. Those have unsaturated fats -- polyunsaturated or monounsaturated fats, specifically.

Fill up on fiber. You can get that from vegetables, whole grains, fruits -- any plant food will have fiber. Some have more than others. Top sources include artichokes, green peas, broccoli, lentils, and lima beans. Among fruits, raspberries lead the list. If you eat times a day, it could keep hunger at bay. You could split your calories equally across all of those mini-meals, or make some bigger than others. What About Meal Replacements? These products will control your calories.

One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water , unsweetened tea , or black coffee. Diet drinks will save you calories, compared with sugary beverages. You might think that fasting is a quick way to drop pounds. Some involve skipping all food. There are also fasts where you eat every other day.

During the first days of your fast, you may feel hungry and grumpy. You may also get constipated. Drink lots of water and take a daily multivitamin. You should also tell your doctor, especially if you take medications that will probably need to be adjusted. No matter how you kick-start your weight loss, the best way to keep it off is with long-lasting lifestyle changes, like a healthy eating plan and physical activity.

You want to drop pounds, now. And you want to do it safely. There are many ways you can do this, without cutting calories too much. Cut back on portions. Perhaps the most difficult step in a gluten-free diet is bidding farewell to bread as you know it -- that includes white, wheat, marble, and rye.

Also off limits are bagels, muffins, croissants, hamburger buns, scones -- you get the idea. Many health foods stores and some major supermarkets now carry gluten-free products, including an assortment of breads. These are often made with rice or potato flour instead of wheat products.

Traditional breakfast cereals are another casualty for people on a gluten-free diet. Cream of Wheat is obviously out, but so are many other favorites. Cheerios contains wheat starch, while Frosted Flakes uses malt flavoring. Read the list of ingredients and avoid any cereal containing wheat, barley, rye, or malt. Corn and rice-based cereals are good breakfast alternatives, but it's crucial to read labels carefully, as some may also contain malt.

You may want to check your supermarket's health-food section for gluten-free products. It's true, no matter what its shape or name, most pasta is made out of wheat. So you'll need to avoid regular spaghetti, macaroni, shells, and spirals when you're on a gluten-free diet.

Instead, look for pasta made from rice, corn, or quinoa. On a gluten-free diet? Say hello to filling, flexible rice and potatoes. You can top them with just about anything, mix them into meals, or enjoy them on their own. Still mourning the loss of your favorite pasta? When you're really craving a bowl of spaghetti, it is possible to find gluten-free pasta -- just think rice noodles. Check out the ingredients label and you'll find that most crackers have wheat as one of their main ingredients.

Find an alternative venue for your favorite cheeses. Who needs crackers when rice cakes and corn chips can host all sorts of spreads and dips? Another gluten-free crunchy snack: Check the ingredients, but the crunchy coating on most chicken nuggets and fish sticks is generally made from wheat flour. You don't need to hide the succulent charms of fresh chicken, fish, and beef under a bunch of bread.

Go for lean meat without any additives and you'll be eating right for a gluten-free diet. Do keep in mind that hot dogs and deli meats are processed, so check the ingredients for additives that might contain gluten. While a gluten-free diet won't contain most traditional cakes, pies, cookies, and other celebratory treats -- which are loaded with wheat flour -- there are still lots of ways to satisfy your sweet tooth. Marshmallows, gumdrops, plain hard candies -- these are all usually gluten-free.

Look for specialty bakeries that may be able to create custom-ordered gluten-free cakes, pies, and other treats, too. Unfortunately for fans of the six-pack, most beers are made with barley malt. While there are some gluten-free beers, it's best to check with your doctor or dietitian about whether these are safe for you. Wine and liquors are generally gluten-free, so you can still raise a glass and offer a toast, no matter what the occasion.

Along with wine, potatoes, and rice, there are even more delicious foods and drinks that are safe to enjoy on a gluten-free diet, such as eggs, fish, meat, fruits, vegetables, and milk products.

When using frozen or canned fruits and vegetables, check for additives that might contain gluten. The same goes for processed cheese spreads and flavored yogurts.

One of the biggest challenges in maintaining a gluten-free diet is decoding a restaurant menu.

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