Eating a gluten-free, lactose-free diet can help you lose weight because these compounds cause bloating, poor digestion, and increased gas. Also removing foods like milk and bread from food also lowers the calories in the diet and so it helps to lose weight.
However, for lactose intolerant and people with some gluten sensitivity, the improvement of swelling and gas symptoms when these foods are taken from the diet is immediate. In addition, the absorption of vitamins and minerals due to the reduction of intestinal inflammation greatly improves the quality of life and the well being in the short and long term.
The following table provides an example of a 3-day menu of the gluten-free and lactose-free diet.
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | Almond milk with potato starch with butter | Yogurt soup with oatmeal | Porridge |
| Morning snack | 1 apple + 2 nuts | Green juice of cabbage, orange and cucumber | 1 pear + 5 rice crackers |
| Lunch dinner | Chicken breast with tomato sauce + 4 tablespoons rice + 2 tablespoons of beans + green salad | 1 serving of grilled fish + 2 boiled potatoes + sauteed vegetable salad | Meatballs in tomato sauce + gluten-free pasta + braised cabbage salad |
| Afternoon snack | Soy Yogurt + 10 Rice Cookies | Vitamin of almond milk, banana, apple and linseed | 1 glass of soy milk + 1 slice of gluten-free cake |
In addition, to maximize weight loss, you need to increase your intake of foods rich in fiber, fruits and vegetables, and practice physical activity at least 3 times a week.
How to remove gluten from the diet
To remove gluten from the diet, you should avoid eating foods containing wheat, barley or rye, such as breads, cakes, pasta, biscuits and pies.
To replace wheat flour, which is the main source of gluten in the diet, you can use rice flour, potato starch and flour to make breads and cakes, for example, or buy pasta and gluten-free biscuits. See the complete list of foods that contain gluten.
How To Remove Lactose From Diet
In order to remove lactose from the diet, milk should be avoided in animals and its derivatives, preferring the purchase of vegetable milks, such as soy and almond milk, or milk without lactose.
In addition, soy-based yogurts and cheeses such as tofu can be consumed, and yogurts made from milk also generally have low levels of lactose.
Removing lactose and gluten can make you fat
Taking out lactose and gluten can make you fat because even though you take out gluten and lactose from your diet you still need to eat healthy, rich in fruits, vegetables and fiber, and low in sugars and fats for weight loss.
Avoiding gluten and lactose can give you the feeling that weight loss will come effortlessly, which is not true, as it is necessary to continue doing physical activity and avoiding industrialized foods, fast food and fatty meats to get slim.
See more tips on making gluten-free food in the following video.
To lose weight without sacrifices, see 5 simple tips to lose weight and lose belly.
