Gluten Free To Lose Weight

Gluten-free diets are prescribed for people who suffer from celiac disease, an autoimmune condition that involves an intolerance to certain grains. This condition affects approximately 3 million Americans, who often experience digestive distress, skin rashes and mood swings. Many people who suffer from celiac disease are underweight because their intolerance prevents them from adequately absorbing nutrients. While celiac patients must adopt a gluten-free diet for their health, other people use the diet to lose weight.

Features

A gluten-free diet means that you consume no products containing wheat, barley or rye. In addition to regular breads made with wheat flour or spelt, traditional pasta, couscous, pancakes, waffles, baked goods and many cereals are off limits. Many processed snack foods like crackers, granola and energy bars also contain gluten. Other products containing wheat, like soy sauce and beer, are also disallowed.

Benefits

For someone with celiac disease, a gluten-free diet rapidly alleviates symptoms and helps heal the digestive tract, according to a study in the American Journal of Clinical Nutrition published in 2004. For people who do not have an intolerance to gluten, a gluten-free diet means eliminating a lot of calorie-dense foods like cookies, cakes, bread and pizza. Without these foods, you can focus on consuming more fruits, vegetables, lean proteins and low-fat dairy.

Misconceptions

A gluten-free diet is not a low-carb diet. Many bread products containing gluten-free flours are available. Many gluten-free goodies are higher in calories than products made with wheat flour. Gluten-free cookies, brownies, bagels and doughnuts often contain highly refined white rice flour and added sugars. Many people who undertake a gluten-free diet actually gain weight, notes Vanessa Maltin of the National Foundation for Celiac Awareness in an Oct. 31, 2008, article in U.S. News and World Report.

Considerations

A gluten-free diet should contain some carbohydrates in the form of whole grains. Brown rice, amaranth and quinoa are good options for gluten-free meals. Eating out can be challenging when eating gluten free as restaurants often use the same fryers, grills and pans for breaded and nonbreaded items. Because gluten can be found in soy sauce, barley malt additives and many seasoning packages, you may have trouble finding suitable foods at social engagements or family gatherings.

Strategy

Losing weight on a gluten-free diet still requires reducing calories and increasing physical activity. Avoid gluten-free treats like cookies and snack crackers. Stick to one-half cup servings of gluten-free whole grains and obtain the majority of your carbohydrates from fresh produce. Choose proteins like skinless poultry, lean beef and fish.
A sample weight loss diet made up of gluten-free foods might include a fruit and yogurt smoothie for breakfast; a salad containing chicken, chick peas and roasted pepper at lunch; and grilled salmon, brown rice and asparagus for dinner. Try air-popped popcorn, yogurt or whole fruit for snacks and desserts.