Gluten-free diet: do you lose weight? See menu, recipes and tips

Good health, quality of life and good habits are in high demand today. For this, there are several tips, diets, exercises, and ways to act and think.

If by any chance that is your focus, the gluten- free diet can help you. Read on and find out how!


What is gluten-free diet?

Any diet with total exclusion of gluten can be considered a gluten-free diet.

This diet can be a great challenge for many people, as gluten is present in many foods in our daily lives, and getting away from it may not be as easy as it looks.

For people who are usually used to dietary reeducations or diets, the gluten-free diet may be just one more challenge to face. For people who like the good life without diets, adhering to such a radical diet may not be very good or recommended.

What is gluten?

Gluten is a protein found in grains such as wheat, rye, barley and oats.

It is activated when water is added to the dough. One of the main functions of gluten in recipes is to make the dough elastic and assist in its growth.

To produce gluten-free foods, companies need a separate location just for the production of these foods. If gluten-free and non-gluten-free foods are produced in the same place, contamination of gluten-free preparations can occur.

Even if a food has no gluten in its composition, when it is exposed to contaminated places, it already compromises the diet.

There are people who really feel sick after eating foods with gluten, the diagnosis may be Celiac Disease or sensitivity to non-celiac gluten.

Celiac disease is an autoimmune disease, which causes your body to attack itself, failing to perform the correct absorption of the protein.

This disease affects 0.1% of the world population, and for these people the main treatment is a good change in diet, completely excluding gluten from their lives. A gluten-free diet.


Celiac disease

Celiac disease is the body’s intolerance of gluten. Celiacs suffer daily with stomach pains, nausea, diarrhea, malnutrition, weight loss, lack of appetite, colic, heartburn , indigestion.

For them, a diet with total exclusion of gluten is recommended to be able to control symptoms and quality of life.

Gluten sensitivity, on the other hand, has milder symptoms and does not need an exclusion diet, but rather a reduction in gluten intake.

Mental and brain disorders

Recent studies indicate that some neurological and psychiatric problems may be associated with gluten intake.

The schizophrenia , the autism and epilepsy are neurological conditions that may benefit from a gluten free diet.

Dermatite herpetiforme

The dermatitis herpetiformis is a manifestation of gluten sensitivity in the skin, causing rashes and rashes (sores) in the skin.

For this condition to cease, a gluten-free diet is the solution.

Occupational asthma due to wheat flour (baker’s asthma)

Baker’s asthma is a respiratory allergy to wheat proteins . This disease is characterized by inflammation of the respiratory system, which can cause various symptoms, such as coughing , difficulty breathing and wheezing. Other related symptoms are urticaria, vomiting, atopic dermatitis , anaphylaxis (severe allergic reaction), rhinitis , conjunctivitis .

A gluten-free diet and avoiding exposure to wheat may be the solution for this indication.

If, by any chance, you do not meet any of these criteria, and you still want to remove gluten from your diet, it is recommended that you seek out a nutritionist or a professional in the field who will be able to help you reach your goal.


In addition to the action of gluten in celiacs, it is not proven that the withdrawal of gluten can bring any health benefit.

Gluten-free diet lose weight?

There are people who believe that just removing gluten from the diet already makes you lose a few pounds, but what really happens is that the focus of food changes, opting for healthier options such as fruits and vegetables. That does make a difference on the scale, not filling up with gluten-free bread.


Higher chances of developing psychological disorders

People who eliminate gluten from their diet are more likely to develop anxiety and depression , because removing the protein causes serious physiological effects in the intestine that can aggravate these conditions.

Few people know, but there is a relationship between the intestine and the nervous system. The intestine has more than 500 million neurons that carry information about the nutrients ingested to the brain.

These intestinal neurons are responsible for the production of serotonin , the famous molecule of well-being. Thus, it is possible to establish a relationship between psychological disorders and the intestine. Therefore, it is important to maintain a good diet to be able to have mental health as well.

Hormonal changes

Because it is the basis for many recipes and foods, gluten ends up being necessary for many people. Removing this protein from food can lead to lack of satiety, insomnia and hormonal changes in the body.


Studies show that removing gluten from the diet causes a drop in the good bacteria in the intestine, which can have major impacts on digestion. Therefore, it is important to carry out the correct supplementation with a qualified professional.

A US survey in the Journal of Nutrition showed that 90% of the population consumes less fiber than is recommended. And, by removing gluten, the number of fibers ingested can decrease even more, which can lead to pain, inflammation and a trapped intestine.

Food value

Gluten-free foods, as they are more difficult to produce and require a sterile location, can be found in supermarkets with a value much higher than expected.

Therefore, when adhering to this diet, there is a change in the portfolio first.

Lack of energy

When removing foods that contain gluten, you are not only removing gluten, but also a large amount of foods that are sources of nutrients and vitamins needed to have energy throughout the day. Therefore, nutritional monitoring is very important to be able to carry out this diet, in order to ensure that no nutrient is missing.

Increases the intake of preservatives

The process of making gluten-free foods is laborious and expensive, and in order not to lose these foods, companies often increase the number of preservatives in these foods in order to last longer.

Medical guidance

Eating a diet as radical as this without the correct guidance and supplementation can cause several adverse reactions. Consult a qualified professional to be able to follow up correctly and replace any nutritional deficiency that is necessary.

Even after taking into account these disadvantages of gluten withdrawal, if you prefer to replace it, increase the amount of other proteins in your diet to be able to compensate for the absence of gluten.

Gluten-free foods

Despite the large number of foods that contain gluten, there are still many that are released and suitable for celiacs and people who have adhered to the gluten-free diet.

Among these foods are:

  • Rice;
  • Oat;
  • Tapioca;
  • Amaranth;
  • Beans;
  • Corn;
  • Cassava flour, rice, corn, cornmeal, starch;
  • Buckwheat;
  • Chickpea flour;
  • Milk and its derivatives such as butter and cheese;
  • All kinds of fruits and vegetables;
  • Nuts;
  • Meat, eggs and seafood.


Barley and malt are essential ingredients for the beloved beer, which leads to withdrawal of beer from the gluten-free diet. But don’t worry, not all drinks contain gluten.

Here is a list of gluten free drinks:

  • Cider;
  • Wine;
  • Sake (without the addition of barley);
  • Mead;
  • Some liquors;
  • Champagne;
  • Liquor;
  • Brandy;
  • Rum;
  • Tequila;
  • Leader;
  • Whisky.

Should I avoid lactose?

It is not uncommon to relate gluten to lactose. Some celiacs, in addition to not ingesting gluten, try not to ingest lactose.

Lactose is the main sugar in milk, which is produced by all mammals. To absorb lactose, the same process is used as the absorption of gluten, which is why the association of people with these two proteins.

The adult human being can live very well without lactose, a proof of this is lactose intolerance.

It happens because the intestine no longer produces lactase , the enzyme that breaks down lactose. The human being produces this enzyme as a baby because of the mother’s milk, but, as it grows, it stops producing this enzyme little by little.

As people continue to drink cow’s milk, even in adulthood, the intestine continues to produce lactase in small amounts. But this is unnatural, because the right thing was not to drink more milk, so people who have lactose intolerance are actually those who have the most “right” organism, without the production of lactase.

Therefore, there is no rule that says whether it is necessary to stop lactose or not. If you have no problem of intolerance, it is up to you. However, if you have problems digesting lactase, you can either remove it from the diet or supplement the lactase enzyme.

Anyway, talk to your nutritionist so that he can indicate the treatment and diet that is most suitable for you.


There are two menus that can be followed in the gluten-free diet. You can make some changes if you prefer.

Menu 1

For breakfast the options can be:

  • Option 1 : 1 slice of gluten-free bread with 1 slice of white cheese + 200mL of Swiss lemonade with ginger + 1 fresh plum;
  • Option 2 : 1 slice of chocolate cake (recipe below) + 1 cup of green tea with fennel + 1 apple;
  • Option 3 : 1 gluten-free toast with olive oil, 1 slice of tomato, oregano and white cheese chips + 200mL of whole grape juice + 1 slice of papaya;
  • Option 4 : 1 bowl of fruit salad with a spoon (soup) of quinoa + 200mL of unsweetened watermelon juice.

For the morning snack:

  • Option 1: 1 small bunch of grapes;
  • Option 2 : 1 Brazil nut + 2 nuts;
  • Option 3 : 3 gluten-free cookies.

At lunch:

  • Option 1 : 1 dish (dessert) of watercress salad, purple lettuce, cherry tomatoes and heart of palm + 1 grilled filet mignon + 2 tablespoons of brown rice with turmeric (optional) + 1 spoon (serving) of mustard braised;
  • Option 2 : 1 plate (dessert) of lettuce salad, tomato and cucumber + 1 spoon (serving) braised ground meat with turmeric (optional) + 1 spoon (serving) of cooked pumpkin + 1 spoon (serving) braised cabbage;
  • Option 3 : 1 plate (dessert) of purple lettuce salad, arugula, cherry tomatoes, heart of palm and onion, sprinkled with 1 tablespoon of sesame seeds + real quinoa taboule at will + 1 spoon (of serving) of meat with bean sprouts;
  • Option 4 : 1 dish (dessert) of watercress sprinkled with sunflower seeds + 1 salmon fillet baked in the oven with olive oil and lemon + 1 serving spoon of sautéed cassava and sprinkled with green onions.

In the afternoon snack:

  • Option 1 : 1 boiled egg;
  • Option 2 : 1 lettuce leaf wrapped with 1 slice of ham and 1 slice of mozzarella;
  • Option 3 : 1 curd pot with 6 chopped strawberries and sweetener;
  • Option 4 : 1 jar of fruit salad.

At dinner:

  • Option 1 : 1 dish (dessert) of chard salad + 1 dish of chicken salad with gluten-free pasta;
  • Option 2 : 1 dish (dessert) of cabbage salad + 1 roasted chicken drumstick + 1 medium piece of roasted sweet potato;
  • Option 3 : 1 plate of brown rice with chicory and sun-dried tomatoes.

And to end the day, at supper:

  • Option 1 : 2 Brazil nuts (or 4 almonds);
  • Option 2 : 2 col. (soup) avocado with sweetener (optional);
  • Option 3 : 1 slice of lean white cheese;
  • Option 4 : 1 brown rice toast pressed with 1 col. (tea) of light curd.

Menu 2

For breakfast the options can be:

  • Option 1: 1 cup (300 ml) of skimmed milk whipped with 6 strawberries + 1 toasted pressed brown rice (for sale in health food stores) with light curd;
  • Option 2: Anti-inflammatory juice: beat 1/2 papaya with 1 pitted black plum, 1 col. (soup) of crushed flaxseed and 1 cup (200 ml) of ice water + 2 small cheese breads;
  • Option 3: Antioxidant juice: mix 1 cup (300 ml) of apple juice with 1 leaf of fresh cabbage (without the stalk) + 5 starch biscuits (or 1/2 medium yam cooked with 1 drizzle of olive oil or 1 small bread roll) Yam);
  • Option 4: Antioxidant juice: mix 1 medium slice of watermelon with lemon and mint + 1 tapioca (3 col./soup of tapioca flour roasted in the nonstick skillet with 1 col. Coffee of light margarine) with 1 thin slice of light mozzarella.

For the morning snack:

  • Option 1: 1 serving of fruit (1 apple, 1 banana, 1 medium slice of melon, 1 medium slice of pineapple);
  • Option 2: 2 whole gluten-free cookies (available at the supermarket);
  • Option 3: Mix of dried fruits (2 apricots + 4 almonds);
  • Option 4: 1 jar of light fruit yogurt.

At lunch:

  • Option 1: Green leaf salad with 3 col. (soup) of grated raw carrot and 3 col. (soup) of grated raw beets seasoned with 1 col. (dessert) of olive oil, little salt, lemon + 2 col. (soup) of brown rice (or quinoa in cooked grain) + 1 medium shell of lentil + 1 medium fillet of lean red meat (rump, duckling, tenderloin) grilled;
  • Option 2: Salad of green leaves and tomato at will with 3 col. (soup) of chickpeas seasoned with 1 col. (dessert) of olive oil, little salt, lemon + 1 whole zucchini stuffed with ground meat and roasted with tomato sauce;
  • Option 3: 2 col. (soup) of green beans, carrots and cauliflower in steam + 1 rice noodle catcher with tomato sauce (or 2 col./ brown rice soup) + 3 meatballs (or 1 small grilled hamburger);
  • Option 4: Fresh leaf salad (lettuce, watercress, arugula), seasoned with 2 olives and 1 boiled egg, seasoned with 1 col. (dessert) of olive oil, little salt and lemon + 3 col. (soup) of brown rice + 1 medium fillet of grilled or roasted fish.

In the afternoon snack:

  • Option 1: 1 glass (200 ml) of whole grape juice (without sugar) + 2 Brazil nuts;
  • Option 2: 1 jar of low-fat yogurt with 3 chopped strawberries;
  • Option 3: 1 apple roasted with peel and sprinkled with cinnamon;
  • Option 4: 1 thin slice of gluten-free carrot cake.

At dinner:

  • Option 1: Salad of green leaves, cucumber and tomato at will and 2 olives seasoned with 1 col. (dessert) of olive oil, little salt, lemon + 1 medium fillet of roasted or grilled fish with herbs (rosemary, chives, parsley);
  • Option 2: 1 deep dish of vegetable soup (see recipe) or pumpkin soup with 1 medium shredded chicken fillet;
  • Option 3: Salad of green leaves and steamed broccoli, seasoned with 1 col. (dessert) of olive oil, little salt, lemon + 2 col. (soup) of carrot puree with mandioquinha + 2 slices (100 g) of ricotta (or tofu) grilled with soy sauce and 1 drizzle of olive oil;
  • Option 4: Green leafy salad seasoned with 1 col. (dessert) of olive oil, little salt, lemon + 1 sweet potato cooked with 1 thread of olive oil and salt + 1 medium chicken (or soy) hamburger.

And to end the day, at supper:

  • Option 1: 2 Brazil nuts (or 4 almonds);
  • Option 2: 2 col. (soup) avocado with sweetener (optional);
  • Option 3: 1 slice of lean white cheese;
  • Option 4: 1 brown rice toast pressed with 1 col. (tea) of light curd.

Build your own menu

In addition to the ready-made menu option, the gluten-free diet offers the possibility for you to create your own menu.

Below is a list with suggestions for composing your breakfast, morning snack, lunch, afternoon snack, dinner and supper.

  • Proteins and meats prepared at home, without seasonings and uncontaminated : red meat, poultry, seafood, fish, Swiss cheese, cream;
  • Grains in their natural state, not seasoned or mixed with foods with gluten : white and black beans, peas, white or brown rice, corn, lentils, quinoa, amaranth, chickpeas, buckwheat;
  • Tubers, potatoes and their substitutes : potato, sweet potato, yam, manioc, tapioca gum, sago, arrowroot, potato starch, sweet and sour starch, yam;
  • Natural vegetables and fruits:  boiled or roasted: all vegetables or fruits;
  • Breads, biscuits or pasta : provided that they are prepared with rice flour, corn starch, cassava, tapioca or soy, starch biscuit, soy biscuits or rice;
  • Fats : butter, margarine, animal oil or fat, chocolate, olive oils, coconut oil;
  • Dessert and hot or cold sweets : any recipe made without gluten or with substitutes such as rice flour, corn, or tapioca, gelatin, meringue, fruit ice cream and milk pudding, honey;
  • Milk and dairy products : as long as natural or certified, they are gluten-free;
  • Sauces and side dishes : home-made or k etchup, mayonnaise, shoyo, white sauce, mustards provided with an indication of being gluten-free;
  • Seasonings : onion, garlic, cocoa, salt, pepper, vinegar;
  • Freshly made juices : from any fruit or with an indication of being gluten-free.


Here are some recipes that may meet some need to prefer more options for snacks or meals.

Remember that gluten can be in your kitchen, so before preparing any gluten-free recipe, thoroughly clean the place and the instruments that will be used.

Vegetable soup


  • 1 large onion, chopped;
  • ½ tablespoon of olive oil;
  • 2 medium turnips, cut into cubes;
  • 2 large carrots, cut into cubes;
  • 2 leeks stems cut into slices;
  • 1 liter of boiling water (or fat-free vegetable broth);
  • 1 spoon (dessert) of herbs (parsley, chives, oregano);
  • Salt and pepper to taste;
  • 2 tablespoons of chopped parsley (for sprinkling).

Way of doing

  1. In a pan, heat the oil and sauté the onion;
  2. Add the vegetables and sauté with a little water until the vegetables are tender;
  3. Add the herbs, salt, pepper and the rest of the water;
  4. As soon as it boils, cover the pan and cook over low heat for 30 minutes;
  5. Serve sprinkled with parsley or freeze in portions.

Makes 2 servings.

Calories per serving: 140.

Carrot cake


  • 3 cup (tea) of quinoa flour;
  • 3 large carrots;
  • 4 eggs;
  • 2 cup (tea) of culinary sweetener;
  • 1 cup (tea) of sunflower oil;
  • 1 spoon (dessert) of baking powder.

Way of doing

  1. Beat all the ingredients in a blender and place in a small pan with a hole in the middle and greased;
  2. Bake in a preheated oven at 180 ° C for 30 minutes (or test the toothpick);
  3. Unmold warm.

Makes 10 slices.

Calories per slice: 95.

Pumpkin soup


  • 1 tablespoon of chopped onion;
  • ½ tablespoon of olive oil;
  • 3 cup (tea) of shelled and seeded Japanese pumpkin, cut into cubes;
  • 2 mandioquinhas (baroa potato) cut into slices;
  • 1 liter of boiling water;
  • Salt to taste;
  • 2 teaspoons of turmeric;
  • ½ spoon (coffee) of black pepper (optional).

Way of doing

  1. In a pan, heat the oil and sauté the onion;
  2. Add the pumpkin and the mandioquinha and sauté with a little water;
  3. Add the rest of the water and salt;
  4. Cover and cook for 30 minutes over low heat;
  5. Add turmeric and pepper;
  6. It can be frozen in portions.

Makes 2 servings.

Calories per serving: 185.

Yam bread


  • 4 cooked and well mashed yams (to form a puree);
  • 2 cups (400 ml) of sweet powder;
  • 2 eggs;
  • 1 tablespoon of miso (fermented soybean paste);
  • Salt and oregano to taste;
  • ½ cup (100 ml) of canola oil;
  • ½ glass of warm water.

Way of doing

  1. In a bowl, add the yam, the starch, the eggs, the miso, salt and oregano;
  2. Add oil and water and mix until it forms a homogeneous mass;
  3. Mold the rolls (in the shape of cheese bread) and let it rest for 30 minutes in the refrigerator;
  4. Bake in a preheated oven at 180 ° C for 20 minutes or until golden brown;
  5. It can be frozen and heated at the time of consumption.

Makes 30 rolls.

Calories per roll: 35.

Gluten-free biscuit


  • ½ cup of hazelnuts;
  • 1 cup of corn flour;
  • 2 tablespoons of rice flour;
  • 1 coffee spoon of honey;
  • ½ cup of rice milk;
  • ½ cup of brown sugar;
  • 2 tablespoons of olive oil.

Way of doing

  1. Place hazelnuts, sugar, honey, olive oil and rice milk in a blender until you have a homogeneous cream;
  2. Mix the flours in a bowl and pour the cream, stirring well;
  3. Make balls with your hands, flatten the balls in a disc shape and place them on a tray lined with parchment paper;
  4. Bake at 180-200 ºC for 30 minutes.

Yield: 20 to 25 cookies.

Apple cake


  • 5 organic eggs;
  • 2 apples, preferably organic, diced;
  • 2 cups of brown sugar;
  • 1 and a half cup of rice flour;
  • ½ cup of corn starch (cornstarch);
  • 3 tablespoons extra virgin coconut oil;
  • 1 tablespoon of baking powder;
  • 1 teaspoon of cinnamon powder;
  • 1 puff of salt.

Way of doing

  1. Beat the eggs in an electric mixer for about 5 minutes;
  2. Add coconut oil and brown sugar and continue to beat;
  3. Add the rice flour, corn starch, yeast, salt and cinnamon powder and beat;
  4. Pour the dough on a baking sheet greased with coconut oil, spread the chopped apple, you can sprinkle with sugar and cinnamon and then bake in a medium oven preheated to 180 ºC, for about 30 minutes or until golden brown.


Some measures can help you get more out of the gluten-free diet, check out:

Good sleep

The change in diet alone does not always result in an adequate maintenance of well-being and health. Other healthy habits must also be incorporated into the daily routine for an improvement in health. One of these habits is sleep.

Sleeping about 8 hours a day and maintaining fixed times for sleeping and waking up every day, even on weekends, can help keep your body in its best condition for much longer. In addition, adequate rest can assist in improving the bowel in celiac patients.

Physical exercises

Exercising is important for maintaining the health of anyone, whether celiac or not. Therefore, it is necessary to set aside precious time for a good daily physical exercise.

Here are some exercises and their health benefits.


Walking is a light and easy exercise to do, walking 30 minutes a day is enough to eliminate a few pounds a month. For that you need to have comfortable shoes and appropriate clothes.

It is recommended for all ages. Do not walk without having eaten before, as there may be malnutrition and can lead to fainting.


Running is one of the most sought after exercises by young people. This exercise requires a little more effort than walking, but it has more benefits, such as releasing hormones of happiness; strengthen muscles and joints. Running from 5km to 10km a week is enough to achieve your goals.


To do weight training, you need the recommendation of a qualified professional, your gym teacher can help you create an exercise routine based on your ability. Bodybuilding is much sought after to define the body and strengthen muscles, in addition to losing weight.


Since it is not an exercise that affects the joints because water cushions the impact, swimming is more sought after by older people. Swimming also helps to improve posture, provides muscle balance and promotes circulation.

It can be done in classes of 50 minutes to 1 hour, 2 to 3 times a week.

The gluten-free diet can provide several health benefits.

Take advantage of the information in this text to help you reach your goal. Remember to seek medical and nutritional guidance for healthy weight loss.