It seems like the gluten-free diet is the new in-thing. As people across the globe are adopting a gluten-free diet, Indians are not far behind. But what exactly is a gluten-free diet? Gluten is a type of protein that is found in various food substances such as wheat and barley. Here we present to you a 1400 Calorie Gluten Free Weight Loss Diet Plan for Indians. This diet plan will help you plan your gluten free eating schedule.

Many people are unable to consume gluten in any form and if they do, they contract a number of Health issues. The most common form of gluten intolerance causes celiac disease. It can also cause osteoporosis, cancer, fatigue, anemia, irritable bowel disease, rheumatoid arthritis, multiple sclerosis, and lupus. Gluten is present in various foods that we eat every day – bread, biscuits, cake, cereals, pasta, soup, sauces, and salad dressings.

How do you know you have gluten intolerance?

Our body has different ways of indicating that it has a problem. The most common symptoms of gluten intolerance include:

• Abdominal pain
• Excessive fatigue
• Anemia
• Unexpected weight loss or gain
• Thinning of hair
• Mouth ulcers
• Constipation
• Diarrhea
• Vomiting
• Bloating
• Gas
• Acid reflux
• Joint and muscle pain
• Inability to concentrate
• Numbness in legs
• Mood swings
• Anxiety and depression
• Headaches
• Irregular menses

Benefits of Eating Gluten-Free Diet

Whether you are gluten intolerant or tolerant, there are several benefits of following this Indian Gluten-free diet plan, Some of them are stated below.

• Gluten-free diets help in Autoimmune disorders
• Gluten-free diets also reduce inflammation in the joints and thus helping in conditions like rheumatoid arthritis and fibromyalgia.
• These diets are also commonly used in autistic children, as it supposedly brings improvements in such conditions.
• Gluten-free diets have overall benefits on health and the digestive system
• Gluten-free has now become part of a healthy lifestyle. These diets, along with cutting carbohydrates, and eating more vegetables and fruit, help some people lose weight.
• These diets are practiced by weight watchers all across the globe for their weight loss benefits. Hence we came up with this 1400 Calorie Gluten Free Weight Loss Diet Plan for Indians. please read on to know what is the plan and how it works.

How do you go gluten-free?

Going gluten-free isn’t an easy task. Many people feel really frustrated when they find that they cannot eat so many foods. It also makes eating out a problem. A restricted diet certainly makes you feel like you have a serious disease and ironically you crave just the things you’re supposed to avoid! Well, there’s nothing to worry about. Your body will take a little time to adjust to the change but eventually, it will adapt.

Eating a gluten-free diet doesn’t mean that you stop eating all grains. There are various grains that do not contain gluten and can supply your body with all the required nutrients in sufficient amounts. These include wild rice, oats, brown rice, corn, millet, amaranth, quinoa, and buckwheat. These grains contain ample quantities of vitamins, minerals, and fiber. There are various restaurants that specialize in gluten-free foods and make all the efforts to serve you sumptuous gluten-free dishes. here is a complete list of Indian foods that are allowed and that you need to avoid while following this 1400 Calorie Gluten Free Weight Loss Diet Plan for Indians

1400 Calorie Gluten Free Weight Loss Diet Plan for Indians

While consuming an Indian gluten-free diet, one must take into account the fact that various Indian spices may also contain gluten. Here are a few gluten-free options that are really healthy:

• Vegetarian Dishes

One can prepare various vegetarian dishes that are free of gluten. Potato is used in preparing various dishes such as jeera-aloo, aloo-gobhi, aloo-mutter, and all these are seasoned with cumin, coriander, and red chili powder. Lady’s finger is another vegetable that is gluten-free. You can prepare any of these vegetables with some gravy and serve it with brown rice. if you intend to lose weight with this gluten-free diet, then choose healthier and low cal veggies like ridge gourds, Bottle gourds, Parvel , green leafy veggies like spinach and Methi.

• Soups and lentils

Most people in India love tomato soup and luckily it is a gluten-free appetizer. Indians are really fond of eating lentils at night. These lentils are given a tempering using various regional spices such as cumin, mustard seeds, cilantro, and cayenne pepper. These spices are cooked in desi ghee and poured over the boiled lentil to enhance the taste. Another legume dish that is gluten-free is Pindi Chana. Based on chickpeas, Pindi Chana is a hot favorite in northern India. Besides tomato soups, you can also choose amongst other healthy veggies for your soup option. Choose amongst spinach, carrot, mix veg, beetroot, onion, corn, and chowder soup. these soups are healthy, nourishing as well help in weight loss.