If you have gluten intolerance, foods such as bread, pasta and even beer are not part of your diet plan. These foods, and thousands of others, contain a protein called gluten that is present in wheat, barley and rye. Many popular diet foods and diet menus include gluten, but you can still lose weight. Meal plans for gluten intolerance and weight loss share many of the features of regular weight loss plans, but without the gluten-containing foods.
Significance
People with gluten intolerance follow a gluten-free diet to relieve symptoms such as bloating, gas and diarrhea. If you have celiac disease, a medically diagnosed autoimmune reaction to gluten, following a gluten-free diet protects you long-term health. Ignoring your symptoms and continuing to eat wheat, barley or rye products puts you at a greater risk of developing additional autoimmune diseases, osteoporosis and cancer. Meal plans for weight loss often recommend frozen dinners with wheat, whole-wheat bread and other foods with gluten, making them difficult to follow for gluten-free dieters.
Food Choices
Reducing your calorie and eating the right foods will help you lose weight, whether you eat gluten-free or not. A woman should not consume fewer than 1,200 calories per day and men should not consume fewer than 1,500 calories per day, as doing so may risk nutrient deficiencies. When devising meal plans, many packaged and processed diet foods are off-limits because they often contain wheat or wheat derivatives. A lot of fresh food is still allowable on a gluten-free diet. Plain lean meats, fresh fruits and vegetables, nonfat dairy and unsaturated fats are all gluten-free. You can even include gluten-free whole grains, such as brown rice, quinoa and millet, to provide your body with filling fiber and important nutrients. You can include processed foods labeled "gluten-free," but note that many of these may be high in calories, processed carbohydrates and sugar, all of which interfere with weight loss.
1,200-Calorie Meal Plan
Begin a 1,200-calorie gluten-free meal plan with a cup of cooked quinoa topped with a cup of fresh blueberres, a cup of skim milk and 1 tsp. of sweetener. For lunch, try 3 oz. of deli turkey wrapped in six romaine lettuce leaves with 1 oz. of Swiss cheese. Have a cup of nonfat, plain yogurt and eight strawberries on the side. For dinner, enjoy 3 oz. of grilled flank steak with two corn tortillas, half an avocado and shredded lettuce.
1,500-Calorie Sample Plan
A 1,500-calorie meal plan for gluten-free dieters might begin with a whole egg scrambled with two egg whites, one serving of buckwheat cereal, 1 cup of blueberries and 1 cup of skim milk. For lunch, have a salad made with 3 cups of baby spinach, a whole chopped orange, 1/2 cup of roasted chicken breast, 1/2 oz. of toasted almonds and 1 tsp. of olive oil blended with 2 tsp. of balsamic vinegar. Have 4 oz. of low-fat yogurt with 1/2 cup of raspberries for dessert. At dinner, broil 3 oz. of tilapia and enjoy with a cup of quinoa mixed with ½ cup sliced mushrooms and 2 tbsp. of chopped, sautéed onion. Steam 10 asparagus spears as a side dish. At snacks, enjoy an apple with 1 tbsp. of natural peanut butter, and later, 3 cups of air popped popcorn mixed with 1 tbsp. of Parmesan cheese.
References
- U.S. News and World Report; Gluten-Free Diet: a Cure for Some, a Fad for Most; Adam Voiland; October 2008
- University of Chicago Celiac Disease Center: Gluten-Free Diet
- National Foundation for Celiac Awareness: Celiac Disease Facts and Figures
- Mayo Clinic; Gluten-Free Diet; January 2010
- Medline Plus: Tips for Losing Weight
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