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
- Unexpected weight loss or gain
- Thinning of hair
- Mouth ulcers
- Acid reflux
- Joint and muscle pain
- Inability to concentrate
- Numbness in legs
- Mood swings
- Anxiety and depression
- 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
|Foods that contain Gluten||Gluten-free food list|
|Wheat (All varieties)||All Fruits|
|bulgur wheat / broken wheat / Dalia||All Vegetables|
|Barley ( jau / Jaw )||All Seeds|
|Semolina (Rawa)||All Legumes|
|Refined flour (Maida)||All dairy products|
|Buckwheat (Fafar / Kuttu )|
|cassava (roots from which sabudana is made )|
|Millets like Jowar, Bajra, Ragi|
|Tapioca / Sabudana|
You may be interested in reading –
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:
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.
Cheese or paneer tikka can be made gluten-free by coating it in yogurt in place of flour before placing it in a clay oven or a tandoor or griller. Shahi paneer or paneer makhani is a savory vegetarian dish with tomato gravy and it is free of gluten. Plain yogurt and mixed raitas are both gluten-free side dishes and best when it comes to weight loss.
Indians love to eat rice in various forms. Pea pulao, biryani, curd rice, Himalayan red rice, sweet rice, spinach rice, jeera rice, or boiled rice, Indians like them all. Just replace white rice with brown rice or wild rice. All rice-based dishes can be teamed up with yogurt and/or any other curries in a 1400 Calorie Gluten Free Weight Loss Diet Plan for Indians.
Poultry and Meat
Various poultry, mutton, and fish dishes can be prepared gluten-free very easily. Chicken tikka masala, Achari fish tikka, chicken korma, seekh kebab, lamb kofta kebabs, chicken salad, and all-time favorite butter chicken are all gluten-free recipes. chicken broths and steamed fish or grilled fish are best for weight loss.
Indians are very fond of eating chapattis, parathas, and naans with gravies and vegetables but unfortunately, these are off the limit since they all contain gluten. Well, you need not lose heart because there are still plenty of options that can be prepared without gluten. Some of these are idli, dosas, vada, papad, and chana dal cheela. If you want to eat roti, you can have ragi roti, rice flour roti , bajra, or jowar flour roti. All these can be combined with any curry and relished with chicken dishes too.
So combining all the mentioned tips and points given above, we have tried to formulate a 1400 Calorie Gluten Free Weight Loss Diet Plan for Indians.
1400 Calorie Gluten Free Weight Loss Diet Plan for Indians
|MENU||AMOUNT||CALORIES (KCAL)||PROTEIN (gms)|
|Luke warm water with lemon||1 cup||—–||——|
|Tea (without sugar)||1cup||35||4|
|Gluten-free biscuits / Roasted fox nuts||2 / handful||56||–|
|Total calories-91||Protein – 4|
|Skimmed milk with sugar||1 glass||90||8|
|Vegetable poha / Mung dal chilla||1 Quater Plate / 2||205||6|
|Egg white bhurji||1 med bowl||150||7|
|jowar roti (without oil/ghee)||1 no.||130||3|
|Fruit Salad||1 med bowl (50- 60 gms)||40||—|
|Vegetable brown rice pulao||1 soup bowl||250||4|
|Carrot raita OR steamed fish curry||1 small bowl||75 / 120||3.5 / 6|
|Mix veg salad||1 bowl||30||2|
|Green tea OR Tea (without sugar)||1 cup||35||4|
|Puffed Rice Poha||1 bowl||100||3|
|Bajra roti (knead the dough with methi leaves )||2 medium-sized||300||9|
|Mix veg OR scrambled paneer||1 med bowl||105 / 120||4 / 6|
|Curd (not required if you opt for scrambled paneer)||1 small bowl||30||1.5|
|ALL-DAY||Total calories=1496||Total protein=50|
Here are a few gluten-free dishes that you can easily prepare at home:
This is one of the favorite dishes of almost every Indian and it has many followers across the globe. To prepare gluten-free roasted chicken you need the following ingredients:
- 12 chicken legs
- 1 tsp chopped garlic
- 1 tsp chopped ginger
- ¼ cup olive oil
- 1 tsp ground cumin seeds
- ¼ cup yogurt
- 1 tsp salt
- ¼ tsp red chili powder
- 1 tsp carom seeds
- 1 tsp gram flour
- Wash and clean the chicken legs.
- Prick the chicken with a fork.
- Take a bowl and mix all the ingredients and add the chicken.
- Use your fingers to rub the marinade all over the chicken and put it in the refrigerator for at least 4-6 hours.
- Heat the grill/over/tandoor and put the chicken pieces to roast till they are brown.
- Sprinkle some chat masala and serve with onion rings.
Chatpati Aloo Tikki
If you wish to eat something tangy and spicy, you just can’t miss the street foods of India. Aloo Tikki is a very filling snack prepared with potatoes. To prepare gluten-free aloo-Tikki, you will require the following ingredients:
- 8-10 potatoes
- 1 tsp salt
- one tsp black pepper
- 1 tsp red chili powder
- Finely chopped coriander leaves
- Oil for frying
- Boil the potatoes and allow them to cool a bit.
- Peel them and mash them in a bowl.
- Add the spices and coriander leaves and mix thoroughly.
- Heat oil in a frying pan.
- Make small Tikki with your hands.
- When the oil is hot, put the Tikki in the pan for frying.
- Remove when golden brown.
- Serve hot with mint chutney!
Hope this 1400 Calorie Gluten Free Weight Loss Diet Plan for Indians be of help to you. If you have any queries regarding this diet plan you can write your questions in the comments and we would love to help you out.