Gluten intolerance affects as many as 6 percent of the population, which corresponds to over 18 million Americans, according to the Celiac Research Center of the University of Maryland Medical Center. Gluten is a protein found in grains, especially in wheat, barley, rye as well as most oat-based foods, and its consumption results in headaches, gastrointestinal problems, a foggy mind, attention-deficit hyperactivity disorder and autoimmune conditions such as rheumatoid arthritis and vitiligo, according to Stephen Wangen, M.D., founder of the IBS Treatment Center and author of "Healthier Without Wheat." If you are intolerant to gluten, it is likely that keeping it in your diet causes weight problems. Adopting a gluten-free meal plan can help you reach your goal weight.
Avoiding Gluten
If you are intolerant to gluten, eliminate gluten completely to successfully lose weight. Gluten is not only found in the obvious grain-based foods, such as bread, pasta, crackers, granola bars, breakfast cereals, oatmeal and other baked goods, but it is also in frozen entrees, soy sauce, marinades, dressing, stuffing and seasonings. Read the ingredients list carefully or choose certified gluten-free foods to eliminate all traces of gluten from your diet.
Non-Starchy Vegetables
By eliminating most grains and grain-based foods, your fiber intake is likely to be decreased. To ensure that you get enough fiber and nutrients, include generous servings of non-starchy vegetables, such as broccoli, cabbage, zucchini, cauliflower, bell pepper, Brussels sprouts, swiss chard, leafy greens and tomatoes, at each of your meals. These foods contain very little calories but can help you meet your fiber, vitamin and mineral requirements while helping you feel full between your meals.
Protein
Your gluten-free meal plan should provide a source of protein at each of your meals, whether it is from meat, poultry, fish, eggs or cheese. A serving ranging between 3 oz. and 6 oz. is usually sufficient for most people and helps you feel satiated until the next meal. Avoid breaded, marinated, stuffed or seasoned protein options to prevent contaminating your diet with gluten. Prepare your own sauces and marinades from gluten-free ingredients, if desired. For example, you could have two to four eggs or 1 to 2 oz. of cheese at breakfast, a 4 oz. chicken breast at lunch and 4 oz. of pork chops at dinner.
Gluten-Free Alternatives
One of the biggest mistake dieters make when trying to lose weight on gluten-free products is turning to gluten-free alternatives. Although it is possible to find gluten-free breakfast cereals, gluten-free bread, gluten-free cookies and gluten-free granola bars, most of these gluten-free foods marketed to people following a gluten-free lifestyle are highly processed and provide empty calories that hinder weight loss. Instead, include natural sources of gluten-free carbohydrates into your gluten-free meal plan, such as whole fruits, sweet potatoes, plain yogurt, wild rice and plantains.
References
- University of Maryland Medical Center: Study from University of Maryland Center for Celiac Research Places Gluten Sensitivity on Center Stage of Spectrum of Gluten-Related Disorders
- "Healthier Without Wheat"; Stephen Wangen; 2009
- "The American Journal of Clinical Nutrition": Protein, Weight Management and Satiety; Douglas Paddon-Jones, et al.; May 2008
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