A gluten-free and lactose-free diet for losing weight, staying in shape, and feeling good about your body by avoiding bloating and discomfort caused by certain foods. This is a weight loss diet for celiacs and those who are lactose intolerant, but can also be tried by others out of curiosity as it is a very healthy diet. For those who have just discovered they need to eat a gluten-free and lactose-free diet, this diet will serve as a starting point while waiting for a specialized opinion. The weekly menu of the lactose-free and gluten-free diet for losing weight and feeling good includes lactose-free products and tasty recipes.
Weight loss diet for celiacs and lactose intolerant individuals
The weight loss diet for celiacs and lactose intolerant individuals is different from the classic gluten-free and lactose-free diets as it has the specific purpose of helping to lose weight. In fact, in the many weight loss diets we come across, the needs of celiacs and lactose intolerant individuals are rarely taken into consideration, making it challenging for them to find advice on how to lose weight. So, let’s talk about how to lose weight with a weight loss diet designed for celiacs and lactose intolerant individuals, making it possible to shed those extra pounds without worries.
How does a gluten-free and lactose-free weight loss diet work?
The gluten-free and lactose-free weight loss diet is for those who want to lose weight and need to avoid gluten and lactose. Before discovering a detailed menu for losing weight even when you are celiac or lactose intolerant, we want to highlight that for breakfast or daily snacks, the options are:
- a cup of plant-based milk or tea, which can be sweetened with stevia or a teaspoon of honey
- 3 gluten-free biscuits with 30g of sugar-free jam
- a 125ml pot of soy yogurt with a fresh fruit (about 200g)
- a fresh fruit (about 200g)
- a 125ml pot of soy yogurt (if you haven’t already had it for breakfast)
- a juice (orange, grapefruit, pomegranate)
- 30g of almonds (about 5 almonds)
Breakfast should always be richer than morning and afternoon snacks, which only serve to contain the hunger pangs typical of a weight loss diet. Another important factor is how to season foods during the gluten-free and lactose-free diet. Use:
- Extra-virgin olive oil is the ideal seasoning for savory dishes. Keep in mind that one tablespoon of EVOO corresponds to 119 calories.
- Stevia and honey for sweetening.
- A little salt for cooking, but not too little as the sodium it contains is important for our body.
Now let’s see what to eat for lunch and dinner for a week of lactose-free and gluten-free diet. Now that you know what to eat for breakfast, snacks, and how to season the main dishes, let’s see the weight loss diet for celiacs and lactose intolerant individuals for lunch and dinner.
Weekly menu for a gluten-free and lactose-free weight loss diet
Here is the weekly menu for a gluten-free and lactose-free weight loss diet with lunch and dinner for seven days of a dietary plan for celiacs and lactose intolerant individuals.
Gluten-free and lactose-free menu for Monday:
- Lunch: 3.5 ounces of potato or pumpkin gnocchi with tomato and basil sauce, 3.5 ounces of dried beef with a generous salad of tomatoes and arugula.
- Dinner: 3.5 ounces of grilled filet with green pepper, 3.5 ounces of grilled vegetables and an apple baked in the oven with cinnamon.
Gluten-free and lactose-free menu for Tuesday:
- Lunch: 3.5 ounces of swordfish carpaccio and 3.5 ounces of mixed salad, a pear and 2 cooked plums.
- Dinner: 1.75 ounces of gluten-free penne with tomato and zucchini sauce, 7 ounces of grilled turkey and 7 ounces of lettuce and julienne carrots salad, a soy yogurt.
Gluten-free and lactose-free menu for Wednesday:
- Lunch: 2.8 ounces of rice with vegan zucchini pesto.
- Dinner: Baked salmon fillet with vegetables.
Gluten-free and lactose-free menu for Thursday:
- Lunch: a mixed vegetable soup, 3.5 ounces of trimmed raw ham with parsley zucchini, a banana in fruit salad with lemon juice.
- Dinner: 2.8 ounces of quinoa with peas and soy cream, 7 ounces of chicory salad, fennel, carrots and radishes with a boiled egg, an apple baked with cinnamon.
Gluten-free and lactose-free menu for Friday:
- Lunch: 4.6 ounces of grilled chicken breast with boiled fennel and baked gratin sesame and tofu nuggets, 2 kiwis.
- Dinner: 1.75 ounces of gluten-free spaghetti with 1.4 ounces of salmon, 3.5 ounces of grilled tuna and a mixed green salad, a rice pudding (without milk).
Gluten-free and lactose-free menu for Saturday:
- Lunch: a herb omelette with a generous mixed salad, 5.3 ounces of mixed berries.
- Dinner: 5.3 ounces of grilled pork chop and 4.2 ounces of baked potatoes with a herb dressing, a cooked pear.
Gluten-free and lactose-free menu for Sunday:
- Lunch: 1 serving of seafood couscous.
- Dinner: Baked sea bream with vegetables.
SHARE the Gluten-free and lactose-free diet to lose weight and feel good.
The information provided in the Diet and Italian Recipes articles is for INFORMATION ONLY and does not intend to replace the opinion of professional figures such as a doctor, nutritionist, or dietitian, whose intervention is necessary for the prescription and composition of personalized dietary therapies.
