Celiac disease, an autoimmune reaction to wheat, barley and rye, affects approximately 3 million Americans. Symptoms vary widely among those afflicted and include digestive ailments, skin rashes and depression. Celiac disease prevents nutrients from being absorbed properly, and many sufferers actually lose substantial weight before they are diagnosed. Gluten intolerance is a less severe manifestation of the condition, and according to an article in "U.S. News and World Report" from October 2008, may affect about 15 percent of the population. In order to resolve either condition, a strict gluten-free diet must be followed. Gluten-free diets are sometimes adopted by people without an intolerance, but who simply seek to lose weight.
Step 1
Figure out your daily calorie needs for your weight loss goal. Use a website like caloriesperhour.com to determine your daily burn by plugging in your height, weight, age, gender and activity level. Eat about 500 calories less than this amount to lose a pound per week. Weight loss is a matter of eating fewer calories than you burn---regardless of whether gluten is included in your diet. Eating gluten free is not a license to swear off exercise either.
Step 2
Focus your meals on lean proteins and carbohydrates coming from fruits and vegetables. Eat three- or four-oz. portions of lean beef, fish, skinless chicken, egg whites and whey powder. Eat multiple servings of green, leafy vegetables---like lettuce, spinach, broccoli and kale--daily. Snack primarily on fruits, cut-up vegetables and, if your body tolerates it, low-fat dairy.
Step 3
Limit your intake of refined grains. Swear off breads made with white rice flour. Avoid relying on rice pasta and white rice to replace your wheat-filled versions.
Step 4
Experiment with gluten-free whole grains. Keep some healthy grain-based carbohydrates in your diet to provide extra fiber, nutrients and energy. Grains like amaranth, quinoa, buckwheat and millet offer new flavor profiles and are filling. Stick to half-cup servings of these grains at meals to keep calories in check. Flavor them with fresh herbs, spices, diced vegetables and broth rather than butter or full-fat cheese.
Step 5
Do not purchase gluten-free cakes and cookies thinking they are healthier than wheat flour versions. Often they contain more calories than their gluten-ed counterparts because extra sugar, eggs and fat are added to simulate the missing gluten
Step 6
Avoid relying on processed gluten-free snacks as a replacement for crackers, snack mixes and other treats containing wheat. These products are also quite calorie dense. Spread nut butter on apples or bananas instead of gluten-free crackers and bread, use vegetables to dip into hummus instead of gluten-free chips and create a sandwich using corn tortillas or lettuce leaves rather than gluten-free rolls that can top out at 350 calories per serving.
Tips and Warnings
- Many grocery stores clearly label gluten-free products and sections. Some even supply lists for easy gluten-free shopping.
- Read labels carefully. Gluten can be hidden in soy sauce or barley malt flavorings. If you have been prescribed a gluten-free diet by a doctor, you could call food companies to be sure products with questionable ingredients--like modified food starch--are gluten free.
Things You'll Need
- Lean proteins
- Vegetables
- Fruits
- Nuts/nut butter
- Gluten-free grains (amaranth, buckwheat, quinoa, millet)
References
- National Digestive Diseases Information Clearinghouse: Celiac Disease
- "U.S. News and World Report"; Gluten Free Diet, A Cure for Some--A Fad for Most
- "American Journal of Clinical Nutrition"; Effect of a Gluten-Free Diet on Gastrointestinal Symptoms in Celiac Disease
- Celiac Sprue Association: Gluten Free Grains
Member Comments
MIssyboo1822 April 29
THANK YOU THANK YOU!
This article is one I stumbled across on accident today. I have Celiac Disease and it is hard to maintain a balanced weight because of all "hidden calories" in GF foods. Those with Celiac need to be aware of the calories they are consuming dispite having to eat Gluten Free. These are some great pointers and I hope that more and more people will read this article and understand the complexities that are Gluten Free Foods.