Can You Lose Weight Eating Gluten Free?

Gluten is a protein found in wheat, barley, rye and oats that have been cross-contaminated. People with celiac disease must avoid gluten in any amount because it destroys the villi lining the intestinal walls, leading to malabsorption of nutrients. Gluten intolerances are less severe but are increasingly common and could lead to malnutrition if not treated properly. Common symptoms include diarrhea, constipation, bloating, lethargy and muscle and joint pain. It is possible to lose weight eating a gluten-free diet that consists of a healthy eating plan combined with regular physical activity.

Eat Gluten-free Grains

Complex carbohydrates are an important part of a healthy diet plan. Dietary fiber in carbs helps fill you up, which prevents you from over-eating high-calorie foods. Fiber also assists in smooth digestion by pushing food through the digestive tract for elimination. You can still eat healthy grains on a gluten-free diet that do not contain gluten but are nutrient-rich. Alternatives include brown rice, quinoa, amaranth, buckwheat and tapioca and sorghum flours.

Eat Lean Proteins

Protein is a healthy gluten-free food source that may assist in weight loss. This essential nutrient is needed in the body for the growth, repair and maintenance of muscle and body tissues. Protein has a satiating effect on the appetite by stabilizing blood sugar levels to prevent sudden increases in hunger for high-sugar and fatty foods. Include lean sources of protein with every meal and snack to keep your energy levels and metabolism high. Healthy sources include chicken, turkey, lean beef, fish, nuts, seeds, beans and lentils.

Healthy Fats

Healthy fats are an important part of any weight-loss diet plan. These fats, including unsaturated and omega-3 fatty acids, are essential for normal body functions, hormonal balance and skin health. Inadequate intake of fats causes the body to hold onto its fat stores and slow down the metabolism to ensure that it can perform its necessary daily functions. Many healthy sources of fat are also naturally gluten-free, including nuts, seeds, olive oil and cheese. Include fats in moderation with snacks and meals to avoid excessive calorie and fat intake, which will lead to weight gain.

Avoid Processed Foods

Processed, refined foods offer little nutrients and typically contain gluten. These foods are stripped of their nutrients during the refining process and are high in sugar and low in fiber. Gluten is commonly found in many cakes, cookies and breads as it acts as a binder to hold the ingredients together. Read package labels carefully and generally avoid any foods that are packaged or come in a can or a box. Many products are now available gluten-free as well, such as cookies, breads and granola bars. However, these foods may still be equally high in calories, fat and sugar and should be avoided.