Frequent toilet visits, cramps after good cappuccino, unstoppable bloating. Do you know it intimately? Lactose intolerance is frequent health problem, according to statistics up to 65 percent of people in the world suffer from it. From menu in such case basically all dairy products or other products containing milk in various forms need to be excluded. At first glance it may seem simple. However when you start reading individual compositions, you find out that necessary changes are galore. Well and lactose intolerance and weight loss is another complex topic. It is necessary to know what to focus on. We know it and gladly share knowledge with you. Good news is that on lactose-free diet plates actually appear many tasty and healthy dishes. So let's go.
What is lactose intolerance?
At the beginning needs to be explained what actually happens in our organism during lactose intolerance. Lactose intolerance is inability of human organism to digest lactose – milk sugar found in dairy products. It also makes up 7 percent of breast milk. For lactose to be accepted by our body, we must absorb it and subsequently it must be broken down into individual sugars. Enzyme called lactase helps it in this process. Precisely lack of this enzyme causes problems with processing dairy products, and thus condition we know as lactose intolerance.
What are symptoms of lactose intolerance?
Among most common symptoms belong bloating, abdominal pain, diarrhea and vomiting.
How to lose weight and follow lactose-free diet?
Following lactose-free diet in most cases does not bring weight loss by itself. However there are plenty of nutritious foods suitable if you suffer from lactose intolerance and in combination with regular movement they will help you definitely lose some kilo.
Fruit
Lactose intolerance is very limiting in sweets. Fruit is excellent alternative that drives away for example craving for sweets. Even fruit intake needs to be counted though, as it contains lot of carbohydrates.
Vegetables
Especially green leafy vegetables are very useful diet supplement. Try for example spinach, broccoli or zucchini.
Lean meat
Meat is known source of protein important in many diets. Proteins besides that help with muscle growth. Suitable choice is for example chicken and turkey meat.
Fish
Do not be afraid to include naturally fatty fish like trout, salmon, sardines, mackerel or tuna in menu. They contain health beneficial omega-3 fatty acids, are rich source of vitamins A, B, C or D and do not lack proper dose of minerals our body needs not only during diet or exercise.
Whole grain products
Add barley, buckwheat, quinoa, couscous or flakes to diet. They help with weight loss by reducing calories retained during digestion and speed up your metabolism even when it is just in phase of "doing nothing".
Nutritional plans for weight loss without starving
Other tips for weight loss with lactose intolerance
Count calories
Make a plan – number of calories you should receive daily. If you want to lose weight, you must primarily expend more calories than you receive.
Watch out for (some) soy products
Some nutrition experts warn especially in connection with lactose intolerance and weight loss about soy products replacing dairy ones. Soy products are often additionally sweetened, and thus more caloric. Instead try for example almond milk.
Reduce portions
If you fail to lose weight and feel you are doing everything right, try this trick – reduce your regular food portions. In non-violent way you thus additionally reduce calorie intake in every meal during day and your diet will continue to be equally varied. Watch out for feeling of hunger, that definitely won't help you.
Example of lactose-free menu for weight loss
Breakfast: fruit salad
Can consist of fruit according to your taste. You won't spoil anything with orange, strawberries, apple, grapes or kiwi. You can even sweeten it a bit with cane sugar. Remember, everything in moderation!
Lunch: Chicken salad
You can flavor chicken breast with olive oil, bit of honey or lime juice. Supplement salad with lettuce and cucumber.
Dinner: Grilled salmon with spinach
Salmon is greatly flavored for example by dill or beetroot.
Source of information: betterme.world, slovakon.sk, symprove.sk, livehealthy.com
Photo source: Shutterstock
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