Cutting back on calories while increasing physical activity helps with weight loss. Eliminating gluten, the protein found in wheat, rye and barley, can prompt weight loss in some people. A gluten-free diet is not a proven way to lose weight, however. You'll only lose weight if your gluten-free diet involves portion control and healthy foods to keep your calorie intake below your daily calorie burn rate.
Prevalence
Approximately 2.8 million people suffer from the autoimmune digestive disorder called celiac disease, according to the National Foundation for Celiac Awareness. Celiac sufferers must avoid gluten because it causes damage to their small intestine and prevents adequate nutrient absorption. Being underweight is a symptom of the disease, so a gluten-free diet may actually cause weight gain because the body is now absorbing the nutrients in food. Obesity may also a side effect of celiac disease, and these people may find they lose weight with a gluten-free plan.
Impact on Weight
In gluten-intolerant people, eliminating gluten may help reduce bloating and water retention, which may be reflected as a drop in weight on the scale. Cutting out gluten may result in weight loss for those on a detox-style diet because it eliminates calorie-dense foods such as pizza, beer, cookies, cakes and wheat bread. Consequently, the diet focuses on more healthy options such as fruits, vegetables, lean proteins and gluten-free whole grains such as quinoa and amaranth. Because gluten is often present in high-calorie processed foods such as salad dressings, meal kits and sauces, these foods are also off-limits on a gluten-free diet --- further reducing calorie intake.
Misconceptions
Gluten-free is not synonymous with low-calorie or healthy. Butter and bacon are gluten-free, but are certainly not foods that encourage weight loss. The explosion of gluten-free products on the market, from 135 in 2003 to 832 in 2008 reports "U.S. News and World Report," includes many cookies, bars and snack foods that are calorie dense, high in fat and low in fiber. A gluten-free diet including these foods may be higher in calorie than a traditional diet.
Considerations
Some people may temporarily follow a gluten-free diet because they believe it will offer them weight loss and detox benefits. For many who follow a gluten-free diet, the plan is not medically necessary but rather just a fad, notes Alice Bast, president of the National Foundation for Celiac Awareness. Following a gluten-free diet when it is not medically indicated may backfire in the long run. When you eliminate entire food groups, such as bread and pasta, it can lead to nutritional deficiencies notes the American Heart Association.
Strategy
A gluten-free diet can offer weight loss benefits if you focus on naturally gluten-free foods such as vegetables, fruits, lean meats, non-fat dairy and whole grains. Portion control is also necessary to keep calorie intake under control. If a gluten-free diet is not medically indicated, a gluten-free diet is not necessary for weight loss.
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