ABOUT THE DIET
Don't be afraid of the word "gluten-free" or "intermittent fasting." The Gluten-Free Mediterranean Program incorporates colorful fruits and vegetables, hearty fish—plus a splash of flavorful olive oil and perhaps even a glass of red wine—among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea. Despite historically being rich in grains, you can easily make this diet gluten-free.
This program will provide you with all of the information you need, day by day, to follow a gluten-free Mediterranean-style diet. It will give you guidelines, tips, food lists, and meal ideas to help you easily enjoy the Gluten Free-Mediterranean diet lifestyle for better heart health and many other health benefits. For other meal and recipe ideas not listed on each day of your program, check out the meals in the Bonus Content.
This diet may not be ideal for those who are sensitive to nuts, lactose intolerant, or vegan since dairy, nuts, and eggs are staples.
What is intermittent fasting?
Intermittent fasting (IF) is an eating pattern that includes periods of fasting and eating. Intermittent fasting does not specify which foods you should eat but rather gives focus on when you should eat them. This specific program is an IF program combined with Gluten Free Mediterraneantype eating. For this program, you will be following the 16/8 IF method. The 16/8 method involves fasting for 16 hours and then only eating during an 8-hour period, such as 1–9 p.m. (for those that wake up between 7 a.m. and 9 a.m.). If you wake up later in the day, you will want to adjust so that your eating period is at least 4 hours after you wake up. So you eat during an 8-hour period, fast for 16 hours, and start over.
Why Intermittent Fasting
Intermittent fasting helps increase fat loss and muscle gain. Additionally, intermittent fasting causes insulin levels to drop, stimulates cellular repair processes, reduces inflammation, and improves heart and brain health, amongst other benefits.
Shopping List
Use the generate shopping list button to get your shopping list for this week, next week, or the whole program.
Why Choose the Gluten-Free Mediterranean Diet
If you're looking for a heart-healthy eating plan that is also gluten free, this diet is right for you. The Gluten Free-Mediterranean diet is rich in raw fruits, vegetables and healthy fat — imagine a splash of flavorful olive oil and perhaps even a glass of red wine. The Gluten Free-Mediterranean diet plan is fit for those are gluten intolerant, or are simply trying to embrace a healthier lifestyle and may be a good framework for those who have celiac disease. However, if you have celiac disease, be sure to avoid any foods to which you have an intolerance or as advised by your healthcare provider.
Benefits of the Mediterranean diet
Research has shown that the traditional Mediterranean diet reduces the risk of heart disease, promoting cardiovascular health. In fact, an analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet helps to manage and prevent chronic diseases such as heart disease, diabetes, and cancer. Additional studies have shown that the Mediterranean diet also reduces the risk of Alzheimer’s disease and inflammation.