Why am I gaining weight on a gluten-free diet?

It depends very much on the reason you are following a gluten-free diet. Are you diagnosed Celiac/gluten intolerant?  Particularly if you are Celiac, the weight gain you see may be due to increased absorption of food (now that the small intestine is healing). In my experience with patients, a few pounds of weight gain is very common as patients start feeling better on the gluten-free diet.

If you are following the diet for other reasons, it's important to remember that gluten-free foods can be higher in calories, and many "junk" forms of gluten-free foods (i.e cookies, brownies, cakes) can derail your weight loss efforts. Focus on lower calorie items like gluten-free whole grains (quinoa, amaranth), fruits, vegetables, and lean protein. 

Gluten free foods in a processed form may contain A LOT of calories. In addition to having MORE calories than non-gluten free items, most are still unrefined meaning that the grains are not enriched with iron, B vitamins, etc. And people who are eating gluten free for the right reasons (celiac, gluten intolerance) may need all the nutrients they can get to heal. 

Better ways to eat gluten free are to stick to whole, natural foods. Like any fruit in its natural state, any vegetable in its natural state, nuts & seeds with or without salt (but check ingredients when smoked or in a processed trail mix item), and whole grains like quinoa, white or brown rice, amaranth, buckwheat, corn, millet, teff etc. Protein sources like chicken, pork, beef, and seafood can be cooked from scratch so that you avoid gluten sources in marinades, rubs, etc. 

Living without gluten does not have to mean living with bigger clothes!

When it comes down to it, in order to lose weight on any diet, one must technically consume less calories than expended in order to have a deficit. If a person is following a gluten-free diet, make sure that portion sizes are still accountable and a balance is found in all the food groups such as gluten-free grains/starches (potatoes, yams, rice, quinoa, etc.), vegetables, proteins, fats, fruits, milk/dairy. Also, make sure to read the labels on gluten-free packages because a brownie is still a brownie. Even if the brownie is gluten-free, it still has calories, fat, and sugar. One should still be aware of portion sizes and frequency with packaged goods.

Gluten-free has nothing to do with weight loss. Simply stated, gluten is the primary protein found in wheat, barley, rye, and sometimes oats. Avoiding a single protein has never been shown to promote weight loss.

Weight loss is a simple calculation, balancing calories in and calories out. The problem with this glorified concept of gluten-free eating is that the only benefit of following a diet omitting gluten is reserved for someone that has a gluten intolerance or allergy or has been diagnosed with Celiac Disease. Some other people may perhaps find a benefit with eliminating gluten if this means they are cutting out processed foods which happen to be predominant in gluten-containing foods....particularly wheat and wheat-derived products.

I recommend everyone, regardless of whether you are gluten-intolerant or not, eliminate processed and refined food products including cookies, cakes, most breads, crackers, doughnuts, and other similar products for optimal weight management.

It is actually more common than you might think to gain weight on a Gluten-Free Diet, especially for those with no medical reason to go on this diet.  Unless you have Celiac Disease, gluten intolerance, or a wheat allergy, there is not much evidence that you will benefit from this diet.  A Gluten-Free Diet involves replacing gluten-containing foods with gluten-free substitutes.  Unfortunately, these substitutes are often more Calorically-dense and lower in fiber than their gluten-containing counterparts.  For example, white rice and tapioca flours are both commonly used, but are both very low (or absent) in fiber.  I would recommend using gluten-free flours higher in fiber like amaranth, brown rice, millet, quinoa, and teff.

 

You are eating too many calories or not getting enough exercise. Or both! A gluten free diet is not low in calories. But it can be low in fiber so you may be eating more of those grains to feel full. And getting more calories in the process. Make an appointment with a Registered dietitian to get a plan that meets your specific needs.

If you are gaining weight on a gluten-free diet, you are probably eating more calories than you think. Just because you are omitting foods with gluten, such as bread or pasta, you may be consuming big portions of rice or gluten-free carbs.

Baked goods, breads, crackers or pastas that are gluten-free tend to use more refined flours that are very low in fiber and less filling.  This means you may eat more of these foods (and consume more calories) in order to feel satisfied.  Excess calories leads to weight gain.

If you do not have celiac disease or gluten intolerance, there is little justification for staying on a gluten-free diet.  It would be better to stick with high fiber satisfying foods.

A gluten free diet is not a calorie restricted diet, and can still lead to weight gain. The best thing to do for weight loss is to monitor the portion of gluten free foods that you are eating, and meet with a registered dietitian. Find one at www.eatright.org.

There are many reasons why weight gain is experienced on a gluten free diet. For those who have celiac disease and are starting a gluten free diet for the first time, your intestines are healing and you are now absorbing nutrients. This is a healthy weight gain and, if eating nutritious foods and taking in the right amount of calories, your weight should balance out after several months on a gluten free diet. Prior to going gluten free, celiac disease patients are not absorbing nutrients and so are often underweight or weigh less for the amount of calories they are taking in.

For those on a gluten free diet who don't have celiac disease, or who have celiac disease and continue to gain weight after a long time on a strict gluten free diet, weight gain can be a result of the gluten free food choices you are making.

Gluten free packaged products are often higher in fat, calories and sugar than their gluten-containing counterparts and devoid of nutrients. Eating too much of these foods can lead to weight gain. A healthy gluten free diet should consist mostly of naturally gluten free foods, including: fresh fruits and vegetables; lean meats, poultry and fish; low-fat dairy; gluten free whole grains; legumes; nuts; and seeds.

Gluten free diets may sound like a magic bullet for weight loss but they can actually backfire. One reason is that prepackaged gluten free foods often have added fat and sugar added to make up for the lack of flavor and texture that results when foods are made without gluten. As a result, many gluten free foods can have more calories than their gluten-containing counterparts. Gluten free pizza, pretzels and cookies are all prime examples. Another reason is that gluten free foods are often highly processed and low in fiber. Without fiber to slow down their digestion they don't fill us up so we're likely to eat more of them in order to stay full. Bottom line: unless you have celiac disease, you don't need a gluten free diet. Otherwise, your best bet for weight loss is a well-balanced, portion controlled diet.

Some gluten free items can be higher in fat, sugar and sodium that can lead to weight gain if consuming a large amount of these products. Sometimes the fat is from nuts and seeds which are "good" fats but none the less- fats. My advice is to consume gluten free items but be mindful of the quantity of pre-packaged items you are consuming. And don't forget to focus on 5-9 servings of fruit and veggies per day as these are also gluten free!

The short answer is gluten free does not equal fat or calorie free. In fact, many gluten free foods such as breads and cereals have just as many, or more, calories than non-gluten free foods. A gluten free diet is meant for someone with gluten sensitivity, or gluten intolerance (called celiac disease). And while a gluten-free diet can be very healthy, loaded with potatoes, beans, lentils, corn, oats, and even rice it does not set someone up for weight loss unless they are cutting back on total calories, and fat while eating gluten free.

Gluten free does not mean calorie free. There are still calories and carbohydrates in these products. Often GF products can contain lots of sugars. Check the calorie and carb count before eating.

All too often, people make the mistake of likening the classification of 'gluten-free' with 'good for you' and it's not necessarily the case.  Being that it's so simple now to procure gluten-free cookies, cakes, breads, wraps and bars, many end up snacking on this still-high-in-sugar, very refined food items.   If you're eating these types of foods regularly, it's easy end up with a diet that contains far too much sugar, sodium and far too little fresh veggies and fruit, which should make up at least 40 -50% of one's diet.

The Paleo diet is a perfect fit for all of us, including those who have a celiac diagnosis as it's naturally gluten-free.