Gluten is a complex of proteins found in several grains, according to the U.S. Food and Drug Administration, FDA. It is most abundant in wheat and is often added to commercially-baked goods to provide more elasticity. Some individuals, such as Celiac disease sufferers, should avoid gluten, especially when trying to lose weight, because it can interfere with nutrient absorption. Talk to your doctor before beginning this or any diet plan.
Grains
Because gluten is a protein found in grains, avoid most grains when following a gluten-free diet. Avoid all breads, pastas, cereals and baked goods. The Mayo Clinic specifically lists wheat, rye, bulghur and semolina. Other foods made with or from grains to avoid include cookies, beer, gravies, dressings and many sauces. Acceptable gluten-free grains include corn, rice and soy. Many commercially-baked goods labeled gluten-free are made from one of these grains. However, when trying to lose weight, remember to read all food labels. Do not assume that because something is labeled gluten-free that it is a diet-friendly food. Many gluten-free products such as cakes, cookies and cereals are still high in sugar and calories.
Protein Foods
In lieu of grain-based foods, the gluten-free diet focuses primarily on protein foods. Protein-based foods include meat, fish, poultry, eggs, legumes, nuts and seeds and dairy products. However, remember to exercise caution, because many of these foods are also high in calories. Follow the U.S. Department of Agriculture, USDA, guidelines for healthy amounts of protein. Adults should consume a total of 5 1/2 to 6 1/2 ozs. of protein foods daily, including meat, eggs and legumes. Dairy products should be kept to 3 cups or less. Examples of healthy protein items inlcude eggs, chicken breasts, lean cuts of beef, dried beans or lentils and yogurt.
Fruits and Vegetables
Fruits and vegetables are essential for proper health, regardless of diet and weight loss plans. They contain many vital nutrients, such as vitamins and minerals, as well as dietary fiber and additional water. The USDA recommends adults consume at least 1 1/2 to 2 cups of fruit and 2 1/2 to 3 cups of vegetables each day. The rule of thumb is to make half your plate fruits and vegetables at each meal. Although high in nutrition, most produce tends to be low in calories and makes an excellent diet-friendly food. The high-fiber content also helps you feel fuller faster so it is easier to control the amount of calories you consume.
Exercise and Weight Loss
The basic formula for weight loss is consuming less calories than you burn each day. This means cutting back on high-calorie items such as desserts, sodas, sweetened fruit juices and deep-fat fried foods, while at the same time increasing your level of activity or exercise. While gluten-free diet foods may be appropriate for certain individuals with gluten sensitivities, gluten-free does not necessarily equal low calorie. Remember to read labels carefully and follow accepted guidelines for nutrition and exercise. The USDA recommends at least 30 minutes of moderate to vigorous exercise each day. Find an exercise that you enjoy. Examples include biking, hiking, swimming, yoga and aerobics.
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