What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
4 / 4

Gluten Free Diet Plan

Get this plan

With many people being affected by gluten related health disorders, several health practitioners are advocating a gluten free diet. One of the biggest advocates of this type of diet is tennis ace, Novak Djokovic. However, with the Indian diet being dominated by wheat, a primary source of gluten, it may seem impossible to chart out a gluten free diet plan.

Get Free Diet Plan For Beginners

What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
4 / 4

What does gluten free mean?

Gluten is a form of protein that is very hard to digest. It is usually found in foods like barley and wheat. This protein is responsible for many health problems. Some people are unable to digest gluten leading to a condition called gluten-intolerance. Without proper care, this can lead to several serious diseases like celiac disease, rheumatoid arthritis, anemia, fatigue, irritable bowel disease and more.

Foods that commonly contain gluten include cake, cereals, biscuits, bread, pasta, sauces, some commercial salad dressings and readymade soups.

Gluten intolerance has several symptoms such as too much fatigue, thinning of fatigue, anemia, pain in the abdomen, constipation, unexpected weight gain or loss, numbness in your limbs, headaches, pain in the joints, gas and bloating or diarrhea. If these symptoms are triggered by the consumption of foods with gluten, it is best to get yourself tested.

What are the benefits?

There are several benefits of choosing a gluten free diet plan, such as:

  • It reduces any form of inflammation in the joints, alleviating conditions like arthritis.
  • Helps in reducing symptoms of autoimmune diseases.
  • Reduces stress on the digestive system
  • Gluten free diet plan for weight loss is being popularized globally as a great lifestyle choice.
  • A gluten free diet plan includes more fruits and vegetables, which means that your body gets more essential vitamins and minerals.
Get Free Diet Plan For Beginners
Select your gender to get started
Male
Female

Foods you can eat

Most naturally-obtained foods are gluten free. Here are a few foods that you can include in your gluten free weight loss plan for beginners:

  • All fruits and vegetables
  • All nuts
  • All seeds
  • Dairy products
  • Meat
  • Fish
  • Corn
  • Rice
  • Amarnath
  • Arrowroot
  • Buckwheat
  • Eggs
  • Cassave roots that are used to make sabudana
  • Millets such as ragi, bajra and jowar
  • Soyabean
  • Quinoa
  • Tapioca

Foods to avoid

  • Processed foods
  • Semolina
  • Wheat (all varieties)
  • Barley
  • Refined flour
  • Rye
  • Oats

Gluten free diet plan for beginners

Making the transition to a gluten free diet can be a challenging. You will feel like there are too many foods that you cannot eat. Here is a gluten free diet plan for beginners that you can use as the base to start this important lifestyle change.
Get Free Diet Plan For Beginners
Select your gender to get started
Male
Female
You may replace one portion with the foods mentioned in the list above to add some variety to your diet. For instance, you can have corn on the cob as a part of your breakfast if you do not want to eat eggs. The more you learn about foods that are gluten free, the more you can experiment, and make your diet more interesting.

Early morning

7 am - 8 am

1 glass of lime water + honey

Prev Meal
Next Meal

A handful of soaked almonds

Prev Meal
Next Meal

1 cup of tea or coffee

Prev Meal
Next Meal

Breakfast

9 am - 10 am

1 cup of sabudana khichadi

1 bowl of seasonal fruits

Prev Meal
Next Meal

1 cup of amaranth porridge with nuts and fruits of your choice

1 cup of coffee/tea

Prev Meal
Next Meal

1 bowl of amaranth porridge

2 eggs

Prev Meal
Next Meal

Mid-morning

11 am - 12 noon

1 bowl of soup of your choice

Prev Meal
Next Meal

1 cup of seasonal fruit juice

Prev Meal
Next Meal

Yoghurt with raw vegetable salad

Prev Meal
Next Meal

1 bowl of salad without any dressing

Prev Meal
Next Meal

Lunch

1 pm - 2 pm

1 bajra roti

1 cup of dal

A small cup of boiled vegetables

1 small bowl of unpolished brown rice

Prev Meal
Next Meal

1 cup of brown rice pulao

1 cup of curd

A small bowl of beans

Prev Meal
Next Meal

1 cup of brown rice pulao

1 cup of curd

2 pieces of chicken breast

Prev Meal
Next Meal

1 cup of brown rice pulao

1 cup of curd

1 piece of fish

Prev Meal
Next Meal

Evening Snack

4 pm - 5 pm

1 small bowl of ragi porridge

Prev Meal
Next Meal

1 cup of tea

2 homemade arrowroot biscuits

Prev Meal
Next Meal

1 bowl of soup of your choice

Prev Meal
Next Meal

2 ragi dosas with chutney

Prev Meal
Next Meal

1 seasonal fruit of your choice

Prev Meal
Next Meal

Dinner

8 pm - 9 pm

1 bowl of vegetable or chicken soup

1 bowl of brown rice

1 bowl of daal

1 bowl of wet vegetable curry of your choice

Prev Meal
Next Meal

2 bajra roti

Fish gravy

1 cup of vegetable salad

Prev Meal
Next Meal

2 bajra roti

Chicken curry

1 cup of vegetable salad

Prev Meal
Next Meal

1 cup of brown rice pulao

Raita with vegetables

Prev Meal
Next Meal
Important Tips

Do's

  • You can replace rice with quinoa if you want to improve your protein intake in your diet.
  • Make sure you read the labels of any foods that you purchase from stores. They should have the gluten free tag on them.
  • Your diet should contain healthy fats that are obtained from seeds and nuts or oils like olive oil and flaxseed oil. These oils help the body digest the vitamins and minerals you obtain from a rich gluten free diet plan.
  • Include a lot of fiber in your diet. Since you are doing away with wheat, you will need alternatives like vegetables and beans.
  • Make sure you combine a good gluten free diet with a regular workout routine for more results.
  • Drink a lot of water to help in the digestion of these foods rich in fiber.
Your body needs a personalized diet plan based on your taste buds
Your body needs a personalized workout plan based on your body type
Get Free Diet Plan For Beginners
Let's Go!

Don'ts

  • While looking at labels is recommended, it is best that you avoid any processed foods altogether. Do not use “gluten free” alternatives. Instead, use all-natural sources of food for best results.
  • Do not make any drastic change in your diet without consulting a dietician, especially if you are already suffering from any health condition.
  • Don’t stress yourself out/ Take a lot of rest and get good sleep. Switching to a gluten free diet plan can be challenging in the beginning. Do not allow any additional stressors to affect your body.
  • Do not consume alcohol when on a weight loss diet. You must especially avoid drinks like beer that contain barley, a high source of gluten when on this diet.
Get Free Diet Plan For Beginners
Select your gender to get started
Male
Female

How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

Get Free Diet Plan For Beginners

What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
4 / 4