Portion sizes are also key (reference "My Plate" for more information) as being gluten-free does not equate to larger portions. The bigger the serving of food/drink, the more calories it will contain.
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.
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.
Many processed gluten-free foods and gluten-free junk foods not only contain almost twice the calories as their traditional counterparts, but they can also be double the price. In addition, processed gluten-free foods are lower in fiber, so you won't stay full as long, and many people who follow a gluten-free diet are missing out on the benefits of good carbohydrates like brown rice, fruits or beans, which all help to regulate blood sugar.
If you're gaining weight, you're eating more calories than you need. A gluten-free diet that's full of gluten-free cookies, gluten-free cakes, gluten-free snack foods and bars is easily going to be high calorie. Soda pop, candy and ice cream are technically gluten-free, but they're still high calorie.
The best way to lose weight is to stick to simple, unprocessed foods: vegetables, fruits and non-wheat whole grains like rice or quinoa, lean meats and dairy products. This is always good advice, whether or not you're eating gluten-free. A diet of gluten-free junk food is not going to help you lose weight.
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.
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 and 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!
If you are substituting gluten-free products for gluten-containing counterparts, you are most likely eating more calories overall. Prepared gluten-free foods such as cookies, cakes and breads generally have less fiber and more fat. The fat helps the texture and flavor, however, adds calories. The quality of the diet is important. Choose nutrient rich foods that include fruits, vegetables, beans, nuts and seeds. Eat less of sweet treats and baked products that are gluten-free.
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.
A gluten-free diet is not a weight loss diet! The basic principle of lower calories eaten vs. higher calories burned = weight loss holds true. If you are not careful with your portions and caloric intake, weight gain is possible and certain even on a gluten-free diet.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.