Weight Loss Program For Celiacs

Following a gluten-free diet plan is a serious challenge, and trying to lose weight at the same time can seem impossible. Fortunately, there are successful methods for weight loss available to those who cannot tolerate gluten or suffer from celiacs. According to the National Institutes of Health, the only reliable way to drop pounds and keep them off in the long term is through a combination of healthy, nutritious eating and exercise, both of which are options for people on gluten-free diets.

Diet

The USDA's MyPyramid suggests that adults get daily servings of whole grains, fruits, vegetables, nonfat dairy products and lean proteins. Since celiac patients cannot have gluten, they aren't able to eat traditional bread, pasta and cereal. Focus on whole grain alternatives, such as brown-rice pasta, gluten-free breads and foods including quinoa, amaranth, soy and buckwheat. Whole grains are beneficial for weight loss because they contain high amounts of dietary fiber and complex carbohydrates, which can help the body feel fuller for longer periods of time.

Calories

A pound of fat consists of about 3,500 calories, so you'll need to lower your net calorie intake to gradually lose weight. You can help the process along by choosing more low-calorie, natural, gluten-free foods. The Mayo Clinic recommends foods with low energy densities, or low fat and calorie counts but high water and fiber contents, which are especially filling. Examples include fresh pieces of fruit, vegetables, broth- or water-based soups, leafy greens, tomato sauce, fish, nonfat yogurt, beans and legumes.

Warning

Severely cutting calories or restricting your diet to include only a limited variety of foods may result in weight loss, but it's not healthy or sustainable in the long term, and the weight loss results are not likely to be permanent. Crash diets, diet pills and restrictive diet plans can also result in nutrient deficiencies and other serious side effects. The Mayo Clinic recommends that celiacs take special care to ensure they're getting enough calcium, folate, iron and vitamins B-12, D and K.

Exercise

Exercise, especially vigorous aerobic exercise, burns off more calories than most celiacs are able to save through cutting down on what they eat. According to the Mayo Clinic, an hour of jogging burns close to 700 calories for a 160-pound person, and an hour of rollerblading burns more than 900. Combining exercise with low-calorie eating is a safe way to accelerate weight loss. Try including strength training and flexibility exercises as well as aerobics into your workout routine.

Programs

Diet programs with prepared or packaged meals won't work for most celiacs, since the foods typically contain gluten. However, with your doctor's approval, you can follow a weight loss plan on your own. High-protein and low-carbohydrate diets, the Mediterranean diet or plans with "points" systems that allow you to choose your own foods all have the potential to help you lose weight.