Gluten Free Diet Make You Lose Weight

Youre Finally Absorbing Nutrients

How to Lose Weight on a Gluten Free Diet

For the first time in a long time, your body is absorbing nutrients from the foods youre eating. Remember, the intestinal lining and surrounding villi are severely damaged in individuals with celiac disease. The villi are essential as they are responsible for helping your body properly absorb and distribute nutrients throughout your body.

Without fully functioning villi, an individual with celiac disease becomes malnourished. And when a person is not fully absorbing nutrients from the food theyre eating, their body is telling their brain to eat more.

Therefore, prior to a celiac disease diagnosis, someone with celiac disease may have been eating more than he or she needed in order to overcompensate for feeling nutrient deprived.

Upon implementation of the gluten-free diet, the food is now suddenly sticking to ones bones, so to speak. However, because a person with celiac disease has been used to overeating for so long to overcompensate for those feeling of nutrient deprivation, they may continue to overeat out of habit, making weight gain inevitable.

Go To The Supermarket

Mainstream supermarkets have also been stocking up on gluten-free food. They also have policies of clearly labeling their gluten-free products for the benefit of their customers. Nowadays you can go into any supermarket, particularly health food sections, and find gluten-free pies, crackers, cereal bars and other traditional foods that contain gluten but are suitable for gluten-free diets!

Avoiding All Fats All The Time

Obsessing over counting daily fat grams is not only not fun, but it’s also not healthy. “Fat is not the enemy and it’s healthy to include some healthy fats like nuts and olive oil when trying to lose weight,” says registered dietitian nutritionist Lisa Young, PhD, RDN, author of Finally Full, Finally Slim. Fat is satiating, so, even though it’s high calorie, it can help you lose weight.

“The key is to include healthy fats in reasonable portions,” says Dr. Young. “Enjoy 1/4 cup of nuts as a snack and use one tablespoon of full-fat salad dressing on your salad.”

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Can You Go Gluten

People who adopt a gluten-free diet often lose weight, but its usually because they also cut out a lot of processed foods and refined carbohydrates that contain gluten. If you stop eating gluten to lose weight, its important to watch your portion sizes, get regular exercise and eat plenty of whole foods such as fruits, vegetables and lean proteins.

Will I Lose Weight If I Go Gluten

Does the gluten

As it turns out, this is not the case. There is no data to suggest that following a gluten-free diet can help you lose weight. Gluten-free diets have been shown to cause weight gain in certain people under particular circumstances. People who have celiac disease and follow a gluten-free diet may find that they gain weight quickly after they begin eating gluten-free.

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You Only Focus On What You Shouldn’t Be Eating

Robin Foroutan, MS, RDN an integrative medicine registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells us that gluten-free doesn’t always equal health.6254a4d1642c605c54bf1cab17d50f1e

“I think that we kind of lose part of the message when you label something as simple as that ,” she says. “Avoiding or reducing gluten may be a good idea for many people, even people who do not have celiac disease. But it’s just as important, if not more important, to eat the right kinds of food as it is to avoid certain foods.” That means you shouldn’t be forgetting to add more healthy carbs and low-carb whole grains to your diet just as much as you should be eschewing wheat products.

Eat Loads Of Vegetables

Vegetables are low in calories and high in nutrients and of course, theyre naturally gluten free. Vegetables are also loaded with fiber, so they make you feel full so you dont over eat.

Use the gluten-free diet as an opportunity to eat whole, fresh foods and always fill half of your plate with vegetables at each meal.

Vegetables are part of a group of foods known as anti-inflammatory foods. Anti-inflammatory foods include not only vegetables, but also fruits, fatty fish, beans, nuts and seeds, green tea and antioxidant rich spices like turmeric.

While many people in the healthy-living community purport a high-protein diet , remember that meat is a high-inflammatory food.

That said, I also realize that everyone is different and one persons medicine is another persons poison. Some people do well on a meat-heavy diet while most do better on a high-vegetable diet.

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Don’t Forget To Exercise

This could be the most important tip of all.

Cutting the wheat and the gluten may help you lose weight more easily, but if you really want to accelerate your efforts, you’re going to need to break a sweat.

Exercise can help you build more muscle and lose fat, and muscle burns more calories, helping you lose even more fat. Don’t view your new gluten-free diet as a replacement for hitting the gymmake time for some healthy physical activities.

Can Gluten Intolerance Lead To Health Problems And Weight Gain

How Gluten Free Diet Helps You Lose Weight

With all the news about gluten and gluten-free diets, you may be wondering can gluten intolerance lead to weight gain? In fact, if your body cant process gluten you can have many problems including weight gain. However, weight gain isnt as common as weight loss.

With gluten intolerance, your body has trouble absorbing the protein gluten thats found in wheat, barley, and rye. As you continue to eat these foods you may have a wide array of digestive problems weight gain being one of them.

Gluten intolerance can cause gas, cramping, bloating, diarrhea, and constipation. The symptoms you experience will be individual. One of the best ways to discover whether or not youre tolerant to gluten is to eliminate gluten from your diet and see if symptoms subside.

Many people find that a gluten-free diet can promote weight loss and better digestive health. A lot of that is because foods that are high in gluten also tend to be high in refined sugars, fats, and artificial ingredients.

But if you continue to eat gluten and you have an intolerance, you could actually end up having problems with too much weight loss. This isnt the kind that helps you shape up for summer its the kind that sends you to the hospital and makes you very ill.

Gluten intolerance can exacerbate problems such as diabetes, multiple sclerosis, arthritis, and other auto-immune disorders because it causes inflammation in your body. It can even cause a severe allergic reaction called celiac disease.

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What Is A Gluten

The gluten-free diet is a medical diet created and prescribed for individuals diagnosed with celiac disease and gluten intolerance. Individuals with celiac disease have permanent intolerance to gluten. Adopting a gluten-free diet will allow them to manage symptoms like anemia, bloating, cramps, diarrhea, headaches, etc. Nowadays, a lot of people are going gluten-free to lose weight because they heard that it helps lose weight. Will it help you lose weight? We will find out below.

You Don’t Eat Enough Whole Grains

In some cases, cutting out gluten means inadvertently lowering the intake of heart-healthy whole grains, which offer cardiovascular benefits, according to a study published in BMJ. The reduced intake of whole grains could increase the risk of cardiovascular disease, and the study’s researchers said gluten-free diets for people without celiac disease are not recommended.

Going gluten-free isn’t necessarily harmful, as long as diets focus on lots of vegetables, fruits, high-quality proteins, healthy fats, and slow-burning carbs from legumes and starchy vegetables, and don’t include too many processed foods, Foroutan reminds us. She recommends that people speak to a dietitian or nutritionist to help them find a healthy enjoyable diet.

“You can throw yourself into a tizzy trying to avoid all of the things that you’re trying to avoid,” she says. “But focusing on avoidance is less enjoyable than focusing on what to eat more of, and if you’re not one of those people who must avoid gluten 100 percent of the time, it’s helpful to kind of get some clarity around that.”

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Denise Czer Gained 40 Pounds Before She Was Diagnosed With Celiac Diseaseand She Knows Exactly Why: She Was Afraid Of Getting A Stomachache

Czer, of San Diego, suffered from severe abdominal pain and other unpleasant symptoms when she ate certain things. Consequently, she often filled up on starchy foods like potatoes, which didnt bother her stomach but offered little in the way of nutrition.

Once Czer was diagnosed with celiac disease 13 years ago, she tried several approaches to losing weight.

Some diet plans didnt offer gluten-free food choices. She struggled with the self-discipline required to stick with others.

I was just desperate to lose weight, she says. I had tried everything.

Czer finally found success with the Medifast meal-replacement plan and help from an independent health coach.

The Medifast plan is convenient and easy to follow, she says, with plenty of certified gluten-free options to keep her satisfied. Czer lost 40 pounds in four months, and shes kept it off for five years.

Its putting yourself into a structure where you dont have to think, she says of Medifast. We are all so busy. We all need healthy, fast food options. Grabbing a gluten-free product thats not going to cause a stomachache or a reaction is liberating.

Losing weight can be difficult for anyone, but the challenges are magnified for people with celiac disease or gluten sensitivity.

Many existing weight-loss plans arent an option for someone who has to follow a gluten-free diet.

That doesnt mean its easy to do.

More weight-loss companies are recognizing this dilemma and taking steps to help.

Is There A Connection Between Gluten And Weight Loss

Pin by Heather Gibson on vegan/gluten free

No. Theres absolutely no evidence that simply getting rid of gluten will result in weight loss. But if you eat a gluten-free diet you may make healthier food choices because youre more aware of how to read food labels.

Eating gluten-free often may cause you to eat more whole foods such as fruits, vegetables, legumes, and lean meats. These diet changes are often healthier and lower in calories.

Ditching the double cheeseburger and fries for a gluten-free meal of salad, chicken breast, and potato is choosing a meal that is much lower in calories which can lead to weight loss over time, says DiGeronimo.

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Overview Of The Gluten Intolerance/sensitivity Trend

Before you start to evaluate your own personal reasons or situation, lets start by understanding what this diet is based upon. Simply put, a gluten-free diet is one that avoids the protein known as gluten. You probably never heard of that until this recent trend became well known. Now you hear all about gluten because this diet and gluten-free products are everywhere.

The gluten-free diet came to be to help those who truly suffer from Celiac disease to manage their often-challenging symptoms. Is this sounding familiar? If not, then you may be doing it for the wrong reasons, but lets read further. For those who truly suffer from the symptoms of Celiac disease, the protein gluten cant be properly digested or absorbed by the body. This is when it causes you so much discomfort and why gluten can become problematic.

How Do You Lose A Gluten Belly

This article includes 12 straightforward suggestions to assist you in eliminating gluten from your diet.

  • Consume gluten-free grains.
  • Check for a gluten-free certification label.
  • Eat more fruits and vegetables.
  • Clean out your pantry.
  • Avoid gluten-containing drinks. You must bring your own meals. Increase your intake of nuts and seeds. Acquaint yourself with the various names for wheat.
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    Can You Lose Weight On A Gluten Free Diet

    This question is a bit of a loaded one, because you can lose weight on a diet with any restrictions . Its a simple math problem : calories in versus calories out. Eat fewer calories than you burn, and you will lose weight.

    However, there is no evidence that a gluten free diet will actually help you lose weight better than any other diet. In fact, a gluten free diet is not likely to be a healthier diet than one containing gluten. Gluten containing products are often fortified with essential nutrients such as folate, iron, and thiamin.

    There are some reasons why people may report losing weight on a gluten free diet. One reason is because avoiding gluten can also help in avoiding the consumption of excess carbs. Another reason is because a lot of unhealthy foods are eliminated while healthier foods are prioritized.

    Celiacs and gluten intolerant people avoid eating gluten because eating it causes them abdominal pain and other problems that can prevent them from functioning. If you are not among either of these groups, and you dont have a gluten allergy, there is no reason to stick to a gluten free diet.

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    Action Steps: Tips For Avoiding Gluten

    Should You Go Gluten Free To Lose Weight?

    If you are making the commitment to avoid gluten and truly doing it for all the right reasons, you should get serious about it. You want to really focus on what it means to avoid gluten altogether. This is going to be an adjustment like anything else, but you can do it if you are truly committed. If you make this your mission you can adapt to gluten-free eating in a couple of weeks and hopefully get some relief from your challenging symptoms.

    In order to make this your new way of life, here are a few tips to help you in avoiding gluten moving forward.

  • Learn to really read labels so that you know if gluten is hidden beneath the surface
  • Search around for gluten-free products that you like and can enjoy on a daily basis
  • Focus on clean and healthy eating that focuses on lean protein, good fat, lots of fruits and veggies, and of course true whole grains that you can tolerate
  • Research gluten-free recipes and sites that offer support and ideas
  • Give yourself time and really evaluate how you feel when you eat certain foods to ensure it isnt anything else in your diet
  • Gluten-free diets may be all the rage, but you know if its truly right for you. If you focus on doing it for the right reasons then you can get something out of it. If you are trying to manage your symptoms then this may be the diet for you. Understand if you truly have Celiac disease or a gluten intolerance or insensitivity and this comes from an appointment with your doctor.

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    Can Make Socializing Difficult

    Many social situations revolve around food.

    This can make it difficult to socialize if youre following a gluten-free diet. While many restaurants have gluten-free options, there is still a risk of food being contaminated with traces of gluten .

    Sadly, studies have found that roughly 21% of people with celiac disease avoid social events so that they can stick to their gluten-free diet .

    That said, you can still socialize while following a gluten-free diet. It simply requires a little extra preparation beforehand.

    For example, if youre eating out, call the restaurant beforehand to see if they have gluten-free options. If youre going to a social gathering, you may need to bring your own food.

    Summary

    People who follow a gluten-free diet may be at risk of nutritional deficiencies and prone to constipation. Following a gluten-free diet can also be quite expensive and make social situations difficult.

    Here is a sample menu with delicious, gluten-free meals.

    Feel free to swap meal suggestions according to your liking.

    How To Incorporate Hiit Into Your Life

    Starting a HIIT routine is extremely simple. The protocol is to warm up for at least two minutes, then work out at a moderate pace for two minutes, then at the highest intensity you can perform for 15 seconds. You repeat those last two steps 2-4 times, then cool down.

    How many times you repeat the cycle depends on your fitness level and the time you want to spend. What you do depends on your personal choice. You can walk/run, jog/sprint, swim the crawl/swim the butterfly, cycle on flat ground/cycle uphill or in a lower gear and so on.

    As you adapt, it is just as easy to ramp up your workout. Simply make the moderate periods shorter and the intense periods longer.

    Not only does HIIT lead to fast results in muscle gain and fat loss, youll also have the psychological satisfaction of knowing that youre doing something to improve the quality AND quantity of your life.

    References:

  • Gebel K, Ding D, Chey T, Stamatakis E, Brown WJ, Bauman AE. Effect of Moderate to Vigorous Physical Activity on All-Cause Mortality in Middle-aged and Older Australians. Journal of the American Medical Association Internal Medicine. 2015 Apr 6.
  • Gibala, Martin J, McGee, Sean L. Metabolic Adaptations to Short-term High-Intensity Interval Training: A Little Pain for a Lot of Gain? American College of Sports Medicine Exercise & Sport Sciences Reviews. April 2008 Volume 36 Issue 2 pp 58-63.
  • Always looking out for you,

    Dr. Osborne The Gluten Free Warrior

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