It can be very difficult to figure out what to eat when you adopt a gluten-free lifestyle. I have done the research and work for you and given you the tips and tricks that work for me, especially in keeping with a regular fitness routine. While on my quest to health, I had been eliminating most foods from my diet to find out what works and what doesn’t. I don’t follow this plan verbatim. I do what feels best for me each day, and I always shoot for a goal of eating something, even if it’s small, every 2-3 hours. I am happy to share with you my wealth of knowledge in hopes that you too may find what works for your diet and fitness routine.
I created this list prior to learning about the GAPS diet, which is what I am currently introducing, and therefore have made a few updates. The supplements listed here are in correlation with my fitness routine, however they are not aligned with the GAPS diet which is why I have recently stopped taking them when I began GAPS. This diet plan is great for someone who is seeking a healthy, gluten-free and high-protein diet to go hand-in-hand with a wonderful fitness routine. This diet is also geared towards healing a damaged gut and introducing specific foods in order to do so.
I posted my diet to show what seems to be helping me on my quest to health. I advise you seek the advice from a health care professional before making any changes to your diet. If you are experiencing similar issues dealing with digestive distress, your comments are valued and greatly appreciated. You may comment below or send me an email.
Drink water with pre-workout supplement, stretch, workout, then eat as soon as your done working out.
* Drink Green tea or take a green tea supplement (for energy and health benefits as well as metabolism boosting qualities) with one of the following:
- Unsalted mixed nuts & dried mixed berries/fruit
- Veggies & hummus
- Non-starchy vegetables* & avocado* with protein of choice: meat, eggs*, beans*. (I do not eat tofu as soy is very bad for your health.)
- Protein smoothie or shake
- Salad with protein of choice: meat, eggs, beans.
*Note: I do not do well with beans and certain vegetables because they are so starchy. If you are on my site then odds are, like me, you may also have a compromised gut which means non-starchy foods are best for easy digestion. Starch aggravates the bacteria in your gut and can cause a myriad of issues including distention and bloating. On that note, many celiac and gluten-sufferers alike find that living on a grain-free diet is best. Grains are difficult to digest for those who have a compromised gut, they are full of starch, and they all contain a form of protein which mimics gluten.
*Avocado is full of heathy fats and very easily digested.
*I personally have an allergy to eggs, therefore I resort to duck or ostrich eggs as they have a different make-up than typical chicken eggs and are well tolerated for those with an egg allergy.
*Read the health tips below for more diet suggestions and additions.
* Drink Green tea with one of the following:
- Unsalted mixed nuts & dried mixed berries/fruit
- Veggies & hummus
Dinner: No later than 4 hours before bed.
*Take CLA, & a mix of the following options:
- Non-starchy vegetables
- Protein of choice: meat, eggs, or beans.
- Leafy Green Salad
- Avocado (3-4 x/week max)
Dessert: If you have a sweet tooth at night, make yourself a fruit snack or divulge in a little bit of dark chocolate. Look for the kind that contains a high percentage of raw cocoa, as that is the purest form of the cocoa bean and contains the most antioxidants. I’ve found that a cup of homemade hot ginger tea with some organic, raw honey and lemon also helps to curb cravings.
3 hours Before Bed:
* Take glutamine & vitamins (See below for gluten-free vitamins.)
Fat burning/ metabolism boosting supplements to take throughout the day:
- B complex vitamin
- Green tea (drink or pills)
- Ultimate Oxy Elite Pro
- Cayenne Pepper (add to recipes, shakes or smoothies)
- Cinnamon (add to recipes, shakes, or smoothies)
Here are a few of my essential health tips:
1. Eat healthy wherever you are, and always keep snacks with you for on the go.
2. Drink water and tea, which aides in weight loss and elimination.
3. The more you eat, the more you will lose! (As long as you are working out that is.) Unfortunately for me, and many celiac and food allergen sufferers, eating can be quite a battle. For this reason, I suggest eating small meals throughout the day. This will keep away those nasty mood swings and headaches!
4. Eat plenty of protein, especially if you are planning on working out along with this eating plan. You’re body needs protien it in order to build muscle, which is what we want! Muscle helps you burn fat, which in turn will tone you up. You will notice that I have protein drinks as one of my main food staples. It’s easy to digest, and you can add pretty much whatever your heart desires to them.
5. Eat healthy fats to help keep that stubborn fat away!
6. When you are taking vitamins and supplements, always make sure they are gluten-free. (Everything I recommend on my site is gluten-free for your convenience.)
8. Homemade lacto-fermented foods are wonderful for a damaged gut and are a wonderful addition to a gluten-free diet. “The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anti carcinogenic substances. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine.” – This excerpt was taken from the book Nourishing Traditions by Sally Fallon. I highly recommend this cook book for it’s absolutely amazing recipes.
9. Introduce fresh, homemade vegetable juice. It is wonderful for digestion and full of essential nutrients and enzymes that our diets lack today. A compromised gut can lead to abdominal discomfort when you eat which may mean you are not eating enough. Also, those who have celiac disease do not absorb nutrients well. Juicing is a wonderful solution to both of these problems. Fresh juice is absorbed immediately into the system and therefore replenishes the body with the vitamins and nutrients it craves.
10. Most likely if you are gluten intolerant you are also intolerant to lactose. Lactose is a milk sugar. People with digestive problems are unable to digest it and must avoid it. Fermented dairy products such as yogurt are largely lactose free as a result of the fermentation process. Apart from lactose, milk contains casein which will absorb through the damaged gut lining and act as a toxin in the body. Making your own dairy products from home, made from organic, grass-fed, pastured animals is best. Visit a wonderful blog called Loving Our Guts for a how-to on making your own homemade, lactose-free yogurt.
*The key is to eat homemade foods and avoid fake sugars, starch, high levels of sodium and anything processed (aside from those supplements I recommended for those who do not have a compromised gut and who are interested in my fitness routine.)
You can find more great tips like these in my health articles, along with links to other great sites I have found along the way! I hope you find this Gluten Free Diet Plan helpful. Leave a comment if you have any fun and yummy healthy recipes of your own that you would like to share!
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