A gluten-free, lactose-free diet can help you lose weight, as these compounds cause bloating, poor digestion and increased gas. In addition, removing foods like milk and bread from your diet also reduces calories from your diet and helps you lose weight.
However, for lactose intolerant and people with some gluten sensitivity, improving symptoms of bloating and gas 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 quality of life and well-being in the short and long term.
The following table shows the example of a 3-day gluten-free and lactose-free diet menu.
In addition, to improve weight loss, it is necessary to increase the consumption of foods rich in fiber, fruits and vegetables, in addition to exercising at least 3 times per week.
To remove gluten from your diet, avoid eating foods that contain wheat, barley, or rye, such as bread, cakes, macaroni, cookies, and cakes.
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 to buy gluten-free pastas and biscuits. See the full list of gluten-containing foods.
To remove lactose from the diet, avoid consuming animal milk and its derivatives, preferring to buy vegetable milks, such as soy and almond milk, or lactose-free milk.
Soy-based yogurts and cheeses, such as tofu, can be eaten, and milk-based yogurts generally also have low lactose levels.
Eliminating lactose and gluten can get fat because despite the elimination of 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 be effortless, which is not true, as it is necessary to continue doing physical activity and avoid processed foods, fast food and fat meats to lose weight.
Find out more tips on how to eat gluten-free in the video below
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