Get on Track with a Gluten-Free Low Carb Diet Meal Plan

Low carb diet gluten free- Mbdh wellness.

Gluten-Free Diet

A gluten-free diet is essential for those diagnosed with Celiac Disease or gluten intolerance. Switching to a gluten-free diet means eliminating pasta, bread and cereal. Gluten is a combination of two proteins found in wheat, barley and rye. The purpose of gluten is to keep the shape of dough and hold the good together.

So when the dough is baked temperature rises, and the molecules present in the gluten harden the bread and keep it in shape. 

Low Carb Diet

On the other hand, a low-carb diet, such as keto or paleo, is different from a gluten-free diet. A low-carb diet restricts people from eating foods such as pasta, bread, and sugary items as they contain high amounts of carbohydrates. The diet helps in reducing body weight, body mass index and glucose levels of the body.

.Gluten-free Diet Food

Following a gluten-free diet is not easy and quite be challenging sometimes as it requires attention in selecting foods, the ingredients and their nutritional content. 

Here is the list of food one should eat if you are on a gluten-free diet:

  • Beans, seeds, legumes.
  • Eggs, non processed meats, fish and poultry.
  • Low-fat dairy products.
  • Quinoa.
  • Corn.
  • Rice.
  • Soy.

Low-Carb Diet Food

In a low-carb diet, you need a minimum of 130 grams of carbs to maintain good health. Here is a list of some general foods that are low in carbs.

  • Meat.
  • Fish and shellfish.
  • Poultry.
  • Eggs.
  • Nuts and seeds.
  • Cheese.
  • Non starchy vegetables such as leafy greens, zucchini, cucumber, broccoli, bell peppers.
  • Low-sugar fruits like raspberries, strawberries, blackberries, lemons.

Gluten-Free Low-Carb Diet Meal Plan 

Here is a comprehensive guide to Gluten Free Low Carb Diet Meal Plan that one must follow:

Day 1- 

  • Before breakfast meal: one cup of warm water, one parantha.
  • Breakfast: Poha, Oatmeal cereal.
  • Lunch: Roti, Rajama, Salad, Dahi.
  • Dinner: Roti, Cooked Vegetables, Salad.

Day 2-

  • Before breakfast meal: Pear, Almonds.
  • Breakfast: Ragi Dosa, Milk, Sambhar.
  • Lunch: Brown rice, Moong dal, Salad.
  • Dinner: Tomato Soup, Quinoa Pulao.

Day 3- 

  • Before breakfast meal: Apples, Walnuts.
  • Breakfast: Boiled egg, Milk.
  • Lunch: Jowar roti, Paneer sabzi, Salad.
  • Dinner: Grilled Chicken.

Day 4-

  • Before breakfast meal: Pear, Almonds.
  • Breakfast: Poha.
  • Lunch: Besan roti, Curd, Salad.
  • Dinner: Palak soup, Brown rice pulao.

Day 5-

  • Before breakfast meal: Apple, Walnuts.
  • Breakfast: Dal idli, Sambhar, Pudhina Chutney.
  • Lunch: Roti, Kala chana ki sabzi, Curd.
  • Dinner: Millet khichdi, Sprout's raita.

Day 6- 

  • Before breakfast meal: Almond, Banana.
  • Breakfast: Moong Dal chila, Juice.
  • Lunch: Palak Paneer, Multigrain roti.
  • Dinner: Brown rice, Grilled chicken.

Day 7-

  • Before breakfast meal: Pear, Walnuts.
  • Breakfast: Boiled egg, Skimmed Milk.
  • Lunch: Roti, Mixed Vegetables, Tomato onion salad.
  • Dinner: Besan, methi, paratha, paneer capsicum sabzi.

Is a Gluten-free Low Carb diet safe?

We cannot say if the gluten-free low-carb diet is safe or not. If you are suffering from celiac disease, gluten intolerance or any other allergy then the above mentioned gluten free low carb diet meal plan is safe for you. 

However, both the diet low-car and gluten-free have their certain cons. Some studies have revealed that a lack of gluten in the body leads to weight gain, and nutrient deficiency, especially of vitamin B, iron and minerals. It will also increase the risk of coronary artery disease, hyperglycemia or hyperlipidemia.

Bottom Line: 

Gluten should not be removed from the diet without consulting a doctor as it is an essential protein in the body. However, if you do not have any gluten-related disease or gastrointestinal or bowel issues, then you should consider whether to opt for a gluten free low carb diet meal plan or not.

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