Blog By carausher on 18 November 2016

Gluten Free Diet Weight-loss Plan

Plate of salmon

Many people benefit from following a gluten-free diet, whether one is diagnosed with celiac disease, or simply prefers the gluten-free lifestyle for other reasons, such as weight loss or to boost energy levels.

Going gluten-free certainly has its pros and cons. It is a surprising statistic, but a study found that 81% of people suffering from celiac disease (gluten intolerance) who followed a gluten-free diet gained weight. That’s because there is a common misconception that anything labeled “gluten-free” must be healthy. That is not exactly the case. Many processed wheat and gluten-free foods contain almost double the calories as their traditional counterparts. It is also important to note the nutritional value with some of these items. Processed gluten-free foods are generally lower in fiber, which help to regular blood sugar levels and keep you feeling fuller for longer.

There are lists of weight loss products on the market today, that promote for diet weight loss programs, specifically. However, to create a healthy, sustainable diet, it needs to be a lifestyle. To properly take on a gluten-free lifestyle, in order to lose weight, or adapt an overall healthier lifestyle, one must carefully adopt an organized plan. This means creating a diet that is rich in whole and unprocessed foods, fresh fruits and vegetables, and lean proteins.

Here are some tips that can help aid in weight loss, by adapting a gluten-free diet plan:

  •   As mentioned before, avoid processed “gluten-free” foods. A few grain-based gluten-free products like snacks, bread, pizza, cookies, and cakes actually have even higher calories (and potentially can provoke an even more vigorous insulin response) than the wheat-based staples they’re replacing.

 

  •   Watch your total calories. As with any weight loss plan, this is an important task. However, if you are eating real, whole foods and avoiding processed “gluten-free” foods, there should be no calorie counting necessary. The truth is, going gluten-free tends to decrease your cravings and appetite overall (at least after your initial cravings for wheat-based treats have subsided), and a decreased appetite leads to fewer calories consumed.

 

  •   Eat low-carb, grain-free, or Paleo in addition to gluten-free to really get the ball rolling on weight-loss. Aim to limit (not cut out entirely) high-carbohydrate foods such as legumes and fruits, while cutting out entirely foods such as breads, cereals, potato chips. You can replace these items with real, whole, nutritious foods such as fresh vegetables and lean proteins, for example.

 

  •   Make sure you’re really, truly wheat-free and gluten-free. Gluten hides in many places you may not suspect. This can be especially difficult when dining out at a restaurant. Ensure that you are always asking the waiter (or even chef) that the time is certified gluten-free. When cooking or eating at home, it helps to purchase fresh fruits and vegetables, and follow gluten-free recipes.

 

  •   Don’t forget to exercise. This could be the most important tip of all. Cutting out wheat and the gluten may help you lose weight more easily, but if you really want to accelerate your efforts, you will need to put in hard work. Exercise can help you build more muscle and lose fat (and muscle burns more calories, helping you lose even more fat).

 

Gluten Free Weight Loss 7-Day Plan

Day 1

Breakfast: Sweet Potato Hash with Eggs

  • 1 Sweet Potato, chopped
  • 1/2 an onion, chopped
  • Veggies of choice: zucchini, bell pepper, spinach 
  • 2 pasture raised, organic eggs

 

Snack: 1 Piece of Fruit and a Handful of Cashews

Lunch: Asian Bean Salad with Tahini Dressing (Dr. Oz has a great recipe!)

Snack: Roasted Tomato and Garlic Spread

Dinner: Asparagus Sweet Potato Chicken Skillet 

Day 2

Breakfast: Protein Green Smoothie

  • 1 scoop GF Protein Powder
  • 1-2 handfuls spinach 
  • 1/2 a frozen banana 
  • 1 cup almond milk 

 

Snack: 1 Piece of Fruit with a Handful of Raw Almonds

Lunch: Garbanzo Beans on a Bed of Greens with Balsamic & Olive Oil 

Snack: Raw Vegetables with Hummus

Dinner: Wild Salmon with Lemon Asparagus

  • 1 1/2 lb wild salmon 
  • 1/2 fresh lemon, sliced
  • 5-6 asparagus spears 

 

Day 3

Breakfast: Apple Walnut & Cinnamon GF Oats

Snack: 1 Piece of Fruit with a Handful of Raw Nuts

Lunch: Quinoa and Black Bean Salad

Snack: Raw Veggies and Hummus 

Dinner: Moroccan Chicken with Cauliflower and Cashews (Another of Dr. Oz recipes) 

Day 4

Breakfast: Paleo Egg Cups 

Snack: 1 Apple with 1 tbsp Unsalted Nut Butter

Lunch: Roast Turkey Breast and Avocado Cream on a Bed of Greens

Snack: Hummus with Raw Veggies

Dinner: Chicken Fajita Bowl 

  • 1 1/2 grilled chicken breast, cut into pieces
  • 1 avocado 
  • 1 onion, diced
  • 1 red bell pepper, diced 
  • 1 yellow or orange bell pepper, diced 
  • Crushed red pepper, to taste 

 

Day 5

Breakfast: Berry Coconut Breakfast Bowl 

  • 1 cup of berries (blueberries, raspberries, strawberries)
  • 1 sliced banana
  • 2 tbsp of chopped walnuts
  • 2 tsp chia seeds
  • 2 tsp hemp seeds 
  • 1/4 cup coconut milk

 

Snack: 1 Piece of Fruit with A Handful Raw Nuts

Lunch: Curried Waldorf Salad

Snack: Tahini with Flax Crackers

Dinner: Sesame-Crusted Sole with Baby Bok Choy and Wild Rice

 

Day 6

Breakfast: Apple Cinnamon Breakfast Bowl 

Snack: 1 Apple with Unsalted Nut Butter

Lunch: Tarragon Chicken Salad

Snack: Avocado with Lemon

Dinner: Zucchini Noodles with Avocado Sauce 

  • 1 zucchini
  • ⅓ cup water (85 ml)
  • 2 tbsp lemon juice
  • 1 avocado
  • 4 tbsp pine nuts
  • 1¼ cup basil (30 g)
  • 12 cherry tomatoes
  • 1 1/2 lb grilled chicken breast 

 

Day 7

Breakfast: Chorizo Breakfast Bowl

Snack: 1 Piece of Fruit Plus a Handful of Raw Nuts

Lunch: Lentil Salad

Snack: Dark Chocolate or Cocoa Nibs

Dinner: Cilantro Lime Chicken Bowl

 

Yes, going wheat-free/gluten-free can help to jump-start your weight loss efforts, but it’s not a magic bullet. To get the best results possible, it will take hard work. It will take dedication at the gym, with healthy food choices, gluten-free cooking, and a lot more than simply looking for the “certified gluten-free label.