Gluten Free Diet and Weight Loss

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gluten free diet and weight loss

Eating gluten free food is an obligation for some and choice for others. Gluten free diet is most commonly followed by people diagnosed with celiac disease but there is another condition known as gluten sensitivity that also causes problems with gluten. The body of such people is completely gluten intolerant. 

Earlier, only people with gluten intolerance used to follow gluten free diet. But now it is becoming popular even with the people who want to loose their weight and eat healthy.  Often people who follow a gluten-free diet lose weight without needing to do anything special. Even though it is far from clear what it is about the diet that leads them to shedding pounds, it appears to work for a lot of people.

I am always keen on learning about new things, even if its a new diet to improve my eating habits. Few months back I had a regular physical and routine blood work. It was then my doctor strongly recommended me to shed few pounds and improve my diet. So, I decided to eat healthy and try whatever works best for me. Keto, Gluten free, vegan and many more healthy diets are out their today. So, I thought of trying the gluten-free diet as I was inspired by how well it ­has worked for others.

It may be argued that eating gluten-free does not exactly do anything for weight loss other than just the simple act of limiting food choices. Some dietitians have said that dropping gluten from our diet means we have less to eat and therefore, we are consuming fewer calories overall which naturally leads to weight loss.

In most cases, people rely heavily on careful eating, exercises and a strict diet devoid of gluten. All the blogs and reviews I read online favored this type of diet and so I did not waste any time to jump on to the gluten-free train.

Does Gluten-Free Diet work for Weight Loss?

A gluten-free diet requires excluding food items that contain the gluten protein found in wheat, barley, and rye.

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Removing gluten from your diet changes your overall intakes such as fiber, vitamins, protein, and other nutrients. Hence, it is important to know how it can help you make appropriate dietary choices to maintain a balanced diet.

The most common practice in this process is eliminating wheat. Doctors and dietitians have often noticed a drastic drop in weight when someone avoids consuming wheat.

The good news is that there are some ways you can try to maximize your results.

Here are some ideas that may help you successfully lose weight if you are following a healthy gluten-free diet for weight loss.

Eat Fresh

While you are on a strict diet, the best way to start is to incorporate as many real and whole foods in your diet as possible. Some of the best weight loss foods include fruits, vegetables, lean proteins, and complex carbohydrates.

Whole foods usually carry less calories as per the volume of the food and also provide important nutrients for your body. Make sure you choose an option that is filling and can provide you with necessary nutrients.

Eating Gluten free food doesn’t have to be boring anymore. In fact, gluten intolerance has become very common, and to cater to people with dietary restrictions even restaurants have started offering gluten free options in their menus.

You can eat yummy food that is wholesome and low in calories:

  • Try a chicken salad and a cauliflower base pizza.
  • Flank steak with sweet potatoes and some brown rice.
  • Grilled Salmon and vegetables.

These are all healthy gluten free meal options. That will satisfy your cravings for delicious food but without the guilt of extra calorie intake.

Gluten-Free: Over the Counter

When it comes to gluten-free natural substitutes and processed options, the important take is that because something is gluten-free does not always mean it is healthy.

A lot of gluten-free products like cookies, cupcakes, breads, muffins and more, use coconut flour, rice flour or almond flour as a substitute allowing the product becoming gluten-free. But they are still loaded with sugar, margarine, and other unhealthy ingredients.

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Cooking something gluten-free also does not mean it has less calories, in fact sometimes they can end up containing more calories than their counterparts containing gluten. So, make sure you are following the right recipes and choosing healthy ingredients.

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Keep a tab on your calorie intake

The most important part of any diet is to control your calorie intake. You also have to work on burning calories more than you consume.

We like to think that we inadvertently burn a lot of calories through the day with exercise and the hectic lifestyle, but this is far from true.

It is much easier to be mindful and consume less calories throughout the day than to burn more while you consume mindlessly.

Physical activity only amounts to a small percentage of your total energy output.

Try using a calorie tracking app where you can set a calorie goal, track what and how much you are consuming. Calculate the caloric value of everything you eat. 

Gluten free meal

When you think of how to lose weight, an important step is to find what works best for your body.

For those who prefer grocery shopping, prepping their meals and keeping a calorie log, you are doing great already.

However, if you are like me and somehow you always miss a step in this process that eventually stunts your progress then gluten-free meals may be a suitable solution for you.

You can then start by prepping your meals for the week and stick to the plan to see the difference. This will help you track exactly how much calories you are consuming.

Here are some details on how to lose weight with gluten-free food. This list can help you compile a diet plan.

Gluten’ers – Food to eat

Some naturally gluten-free foods can be included in your diet such as:

  • Fruits and vegetables
  • Beans, nuts and seeds in their natural forms
  • Eggs
  • Lean, non-processed meats, poultry and fish
  • Low-fat dairy products
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Grains, starches or flours that you can include in your diet:

  • Amaranth
  • Buckwheat
  • Corn and cornmeal
  • Flax
  • Gluten-free flours (rice, soy, corn, potato, bean)
  • Millet
  • Quinoa
  • Rice
  • Sorghum
  • Soy
  • Tapioca (cassava root)
  • Teff

Gluten’ers – Foods to Avoid

Avoid all foods and drinks containing below ingredients:

  • Wheat
  • Barley
  • Rye
  • Oats (in some cases)

Avoid the following items unless they’re labelled gluten-free or made with corn, rice, soy or other gluten-free grains such as:

  • Beer, porter, ale, stout
  • Breads
  • Burgur
  • Cakes and pies
  • Candies
  • Cereals
  • Communion wafers
  • Cookies and crackers
  • Croutons
  • French fries
  • Gravies
  • Imitation meat or seafood
  • Malt and other malt products
  • Matzo
  • Pastas
  • Hot dogs and processed luncheon meats
  • Salad dressings
  • Sauces, including soy sauce
  • Seasoned rice mixes
  • Potato and tortilla chips
  • Soups and soup mixes
  • Vegetables in sauce

All in all, a diet gluten-free or not is all about how seriously you follow it and how long you are able to sustain it.

If you aim to lose weight then along with the above given tips you need to increase your physical activity with regular exercising. Like any diet to lose weight even in gluten free diet you need to make healthy eating choices.

I went on this diet a few months ago and I have surprisingly found this to be equal parts hard and fun.

I hope this blog helps you achieve your weight loss goal and let us know in the comments below if you have more gluten-free diet tips or tips on how to lose weight. 

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Gluten free diet and weight loss

gluten free diet and weight loss

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