Weight is a contentious issue these days. As food habits changed and the number of obese and overweight people increased, a rise in health problems like diabetes and other lifestyle diseases was noticed. There is now a growing awareness that gluten may be a significant contributor to health problems globally. Many people are turning to gluten-free diets to shed some pounds and regain good health.
A gluten-free diet is a type of diet that excludes gluten, a protein found in wheat, barley, and rye. Gluten is responsible for imparting a chewy texture to bread, pasta, and other foods. We’re so used to consuming wheat by default that it was inconceivable until very recently that some people cannot tolerate gluten due to celiac disease, gluten intolerance, or wheat allergy. These conditions can cause digestive issues, including bloating, abdominal pain, and diarrhea.
What The Gluten-Free Diet Is All About And The Science Behind It
Gluten can cause inflammation in the bodies of those who can no longer digest it. In celiac disease, the gluten in wheat triggers an immune response and produces antibodies. That can lead to a potentially serious anaphylactic (allergic) reaction. Celiac disease can damage the small intestine if left untreated. That’s why many experts now take most cases of gluten intolerance seriously and recommend you see a gastroenterologist if you suspect wheat is causing you problems. A gluten-free diet will usually lead to reversing the symptoms of celiac disease within six months to two years.
So, the gluten-free diet is all about, well, being free of gluten. This includes giving up common grains like wheat, barley, and rye. People who follow this diet can still eat many other foods, including fruits, vegetables, meat, fish, and dairy products. It became a trend among celebrities around 20 years ago and peaked around 2012. Some research seems to suggest that weight loss may occur due to reduced inflammation in the body.
Understanding Macronutrients In The Gluten-Free Diet
The gluten-free diet can be a healthy way to lose weight if you pay attention to the macronutrients in your diet: protein, carbohydrates, and fats.
1. Protein: Protein is essential for building and repairing tissues in the body. Good sources of protein on a gluten-free diet include meat, fish, eggs, dairy products, beans, and nuts.
2. Carbohydrates: Carbohydrates are the body's main source of energy. But simple carbs and processed foods are the enemy, so to speak. Complex carbohydrates are your friends in weight loss, especially those found in fruits and vegetables. If you simply cannot do without grains, you’ll have to switch to foods like quinoa, millets, gluten-free oats, amaranth, etc. A special mention here for beer: beer is a no-go when going gluten-free. Beer is typically made from a combination of malted barley and hops, and many craft beers are made with wheat.
3. Fat: Fats are an important source of energy, but it is essential to choose healthy fats such as those found in olive oil, nuts, seeds, and avocado.
How The Gluten-Free Diet Helps With Weight Loss
Eliminating gluten from your diet could help with weight loss. Gluten can cause inflammation in the body, which then leads to weight gain. There is a strong correlation between weight gain and inflammation – one feeds the other. By removing gluten from your diet, you remove a major cause of inflammation and promote weight loss. Secondly, many foods with gluten are high in calories and low in nutrients. For example, cookies, cakes, brownies, etc. Get rid of them, and you can reduce your calorie intake, improving your overall nutrition and health. Many people who follow a gluten-free diet report feeling less bloated and more energized.
How To Follow The Gluten-Free Diet
If you are thinking of going gluten-free to lose weight, it is essential to follow some steps to ensure you are getting the nutrients your body needs.
1. Focus on whole foods such as fruits, vegetables, lean proteins, and healthy fats.
2. Read food labels carefully to avoid hidden sources of gluten. Many processed foods contain gluten, so it is essential to check the labels.
3. Plan your meals and snacks in advance to make sure you are getting a balanced diet.
4. Consult a nutritionist or dietitian to ensure you are getting all the nutrients your body needs. The gluten-free diet eliminates certain foods, so you need to ensure your nutrition is not compromised.
Common Mistakes To Avoid While On A Gluten-Free Diet
Here are some common mistakes you need to watch out for.
1. Do not rely too much on gluten-free processed foods. Many gluten-free products are still high in calories and low in nutrients.
2. Gluten-free junk food is still junk food. Do not assume that gluten-free means healthy. There are many gluten-free junk foods on the market, so it is essential to read labels carefully.
3. Do not restrict yourself too much or make your diet a laborious process. It is essential to enjoy your food, or your diet will fail.
How To Track Your Progress In Weight Loss
Tracking our progress goes a long way in keeping ourselves motivated and diligent in our weight loss regimen.
1. Weigh yourself regularly, but don’t overdo it. Once a week is usually sufficient.
2. Track your food intake and your fitness routine using a journal or mobile app. This way, you can identify areas where you need to tweak your diet and fitness.
3. Take measurements of your waist, hips etc. to track your progress.
4. Before and after pictures are a great way to gauge the success of your weight loss journey. Can’t argue with visible changes in your body, right?
How To Manage Hunger And Cravings While On Gluten-Free Diet
Cravings can make matters difficult when following a gluten-free diet. We’re used to foods that have wheat, and taking ourselves off such a staple is hard. So here are some steps you can use:
1. Eat protein with every meal and snack. Protein keeps you full and satiated.
2. Eat plenty of fiber-rich foods, such as fruits, vegetables, and whole grains. Fiber also helps you feel full and helps you avoid snacking mindlessly.
3. Drink plenty of water to help you feel full.
4. An occasional treat to satisfy your cravings is fine. Operative word, occasional. Just make sure it is gluten-free.
A gluten-free diet is a major shift in lifestyle. You’ll have to rethink your lifelong dependence on wheat-based foods and overhaul your entire grocery list. There is no direct evidence that it leads to weight loss. But by going gluten-free, you are switching to fruits and veggies, and a wide range of processed foods goes out the window. That can reduce inflammation, improve digestion, and increase energy levels. These lifestyle changes can lead to improved health and weight loss.