Gluten Free Diet Plan

Sidestepping gluten can be a lifestyle choice for many, but for those with a condition known as celiac disease, it's a medical necessity. As the name implies, followers of the gluten free diet plan avoid all food with gluten. Gluten is a protein found in wheat, barley, rye and oats. These are ingredients common in staple foods such as breads, pastas and desserts.

People may follow a gluten free diet plan for several reasons:

Staple Foods on a Gluten Free Diet Plan

Many foods are naturally gluten free, such as:

There are other grains and starches that are gluten free, some more common than others:

There are also gluten free versions of bread, flour and so on, usually made with rice flour.

Foods to Avoid on a Gluten Free Diet Plan

The off-limit foods on the Gluten Free Diet Plan are fairly simple: No wheat, barley (this includes malt, malt flavorings and malt vinegar), rye, or triticale (a grain similar to wheat and rye).

These foods also contain wheat, which must be avoided:

Some example foods that will have to be avoided if following the gluten free diet plan include:

Benefits of the Gluten Free Diet Plan

For individuals with celiac disease, a gluten free diet plan is the only way to control the disease. There is no cure or medicine that can prevent symptoms. Eating gluten will damage the intestines. For people with sensitivity issues, avoiding gluten will also stop related symptoms. The gluten free diet plan is a very specific diet plan aimed at preventing specific symptoms. It can be paired with many other diet plans if the goal is weight loss.

Downsides of a Gluten Free Diet Plan

Many wheat-based foods are fortified with vitamins and minerals. Cutting out grain entirely can leave you short of nutrients such as:

If you're on a Gluten Free Diet Plan, make sure to eat a variety of healthful foods to get proper nutrition.

Nutrition on a Gluten Free Diet Plan

The first step in dieting to lose, maintain or gain weight is to calculate your TDEE (total daily energy expenditure) based on your current weight and exercise level. If your body burns 2,000 calories a day, then consistently eating fewer calories than that will help you lose weight, and eating more calories will cause you to gain weight.

Food is divided into three main macronutrients, all of which contain calories: Protein, carbohydrates and fat. Every diet plan needs to have a suitable amount of each of these three macronutrients. For a Gluten Free Diet Plan, a standard macronutrient ratio is 10-35% protein, 45-65% carbohydrates and 20-35% fats.

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