- How to remove gluten from the diet
- How to remove lactose from the diet
- Removing lactose and gluten can put on weight
Eating a gluten-free and lactose-free diet can help you lose weight because these compounds cause bloating, poor digestion and increased gas. In addition removing foods like milk and bread from the diet also reduces the calories in the diet and therefore helps to lose weight.
However, for lactose intolerants and people with some sensitivity to gluten, the improvement of bloating and gas symptoms when these foods are removed from the diet is immediate. In addition, the absorption of vitamins and minerals, due to the reduction of intestinal inflammation, greatly improves the quality of life and well-being in the short and long term.
The table below shows an example of a 3-day gluten-free and lactose-free diet menu.
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | Almond milk with buttered potato starch bread | Soup yogurt with oat cereal | Oatmeal |
| Morning snack | 1 apple + 2 chestnuts | Green kale, orange and cucumber juice | 1 pear + 5 rice crackers |
| Lunch dinner | Chicken breast with tomato sauce + 4 col of rice soup + 2 col of bean soup + green salad | 1 grilled fish piece + 2 boiled potatoes + sautéed vegetable salad | Meatballs in tomato sauce + gluten-free pasta + braised cabbage salad |
| Afternoon snack | Soy yogurt + 10 rice crackers | Almond milk, banana, apple and flaxseed vitamin | 1 cup of soy milk + 1 slice of gluten-free cake |
In addition, to enhance weight loss it is necessary to increase the consumption of foods rich in fiber, fruits and vegetables, in addition to practicing physical activity at least 3 times a week.
How to remove gluten from the diet
To remove gluten from the diet, one should avoid the consumption of foods containing wheat, barley or rye, such as breads, cakes, macaroni, cookies and pies.
To replace wheat flour, which is the main source of gluten in the diet, rice flour, potato starch and starch can be used to make bread and cakes, for example, or buy gluten-free pasta and cookies. See the full list of foods that contain gluten.
How to remove lactose from the diet
To remove lactose from the diet, avoid the consumption of animal milk and its derivatives, preferring the purchase of vegetable milks, such as soy and almond milk, or lactose-free milk.
In addition, yoghurts and soy-based cheeses such as tofu can be consumed, and in general yoghurts made with milk also have low levels of lactose.
Removing lactose and gluten can put on weight
Removing lactose and gluten can put on weight because despite removing gluten and lactose from the diet it is still necessary to eat healthy, rich in fruits, vegetables and fiber, and low in sugars and fats to lose weight.
Avoiding gluten and lactose can give the feeling that weight loss will come effortlessly, which is not true, as it is necessary to continue doing physical activity and avoiding processed foods, fast food and fatty meats to be able to lose weight.
See more tips on how to eat gluten free in the following video.
To lose weight without sacrifices, see 5 simple tips to lose weight and lose belly.
