Gluten Free Diet: Benefits, Diet Chart and Weight Loss

The word “Gluten” has become quite trending in the food industry. Everyone these days is transforming towards a gluten free diet. But what does “Gluten Free Diet” mean ?  Gluten is a type of protein found in wheat, barley and rye. There are a lot of patients who are advised by doctors to not intake gluten. 

What is Gluten ?

Gluten belongs to the family proteins. This word gluten is derived from the Latin word “glue”. It’s consistency gets thick when mixed with water. This glue property creates a sticky network which gives the bread the ability to rise when baked. This gives bread a chewy texture. Although it does not suit everyone's body. The most severe disease which can happen is celiac disease. 

Gluten free diet was first introduced to patients who were suffering from celiac disease (CD), wheat allergy and non-celiac gluten sensitivity (NCGS). These days people have started adopting Strict Gluten Free diet to lose weight. In Fact celebrities like Lady Gaga follow a gluten free diet. Gluten free diet consists of fruits, vegetables and food rich in protein.  

Consumption of gluten is harmful for the body. Consuming gluten increases your appetite as it prevents leptin, an appetite-suppressing molecule, from binding to its receptor. This leads to a condition called leptin resistance and is considered to be one of the primary causes of weight gain. Gluten containing grain is good for weight loss, energy gain and health. 

Why Gluten turn out to be bad for someone ?

Gluten diet is not for the people who are suffering from celiac disease (CD), wheat allergy and non-celiac gluten sensitivity (NCGS).

Celiac Disease (CD) - It is an autoimmune disease in which the body takes gluten as a foreign threat. To remove this “threat,” the body overreacts and attacks the gluten proteins. This attack also damages the gut walls. This leads to nutrient deficiencies, digestive issues, weight loss, anemia, tiredness, depression and stomach pain. 

Non-Celiac gluten sensitivity (NCGS) - Symptoms of non celiac gluten sensitivity is similar to that of celiac disease. This includes stomach pain, bloating, changes in bowel motions, tiredness and eczema or a rash. These symptoms also cause effects on the digestive system.  

Most of the people are gluten tolerant. There are around 1-2% of the population who get affected by such sort of diseases. Thus, these sets of people should go for Gluten Free diet. 

Stay Away from these Foods:

If you want to lose weight or are allergic to gluten , do not consume the below food items. All the below mentioned foods contain a lot of gluten.

• Bread: All wheat-based bread.
• Pasta: All wheat-based pasta.
• Cereals: Unless labeled gluten-free.
• Baked goods: Cakes, cookies, muffins, pizza, bread crumbs and pastries.
• Snack foods: Candy, muesli bars, crackers, pre-packaged convenience foods, roasted nuts, flavored chips and popcorn, pretzels.
• Sauces: Soy sauce, teriyaki sauce, hoisin sauce, marinades, salad dressings.
• Beverages: Beer, flavored alcoholic beverages.

Include these set of Foods

There are plenty of gluten free options available. You don’t need to worry at all. Here, are a few:

• Meats and fish

• Eggs
• Dairy: Plain dairy products, such as plain milk, plain yogurt and cheeses. 

• Fruits and vegetables
• Grains: Quinoa, rice, buckwheat, tapioca, sorghum, corn, millet, amaranth, teff and oats 
• Starches and flours: Potatoes, potato flour, corn, corn flour, chickpea flour, soy flour, almond meal/flour, coconut flour and tapioca flour.

• Nuts and seeds
• Oils :All vegetable oils 

• Herbs and spices
• Beverages: Most beverages, except for beer

Benefits of Gluten Free Diet

Here are some of the benefits of a Gluten Free Diet:

Follow these tips for a successful Gluten-Free Diet:

• Make a habit to fill about 1/2 your plate with vegetables. This will provide you with gluten-free food that is filling, low in calories, and full of nutrients.

• Limit your intake of extra sweets and fats. Instead of gluten-free cookies or cake, which are usually high in fat and sugar. Try desserts focused on fruit, such as yogurt topped with fresh seasonal fruit.

• Select low fat protein sources such as lean meat, poultry without the skin, fish, and other seafood that is not fried or battered. Other healthy protein sources which are usually gluten-free include beans, lentils, tofu, tempeh, and many meat substitutes. 

• Choose low fat dairy options like skim milk, low fat cheeses, low fat or fat free yogurt instead of full-fat ice cream.

• Be physically ACTIVE! Physical activity is an important part of maintaining a healthy body weight. Try to be active for at least 45 minutes per day, more if you can. 

Side Effects of Gluten Free Diet

Gluten Free diet has a lot of side effects. Some of them are listed below:

Nutrition Deficiency: Gluten free diet helps in curing celiac diseases but fails to heal the nutritional deficiencies which are caused due to it.These include deficiencies in fiber, iron, calcium, vitamin B12, folate, zinc, vitamins A, D, E and K and more. Many gluten free foods fail to give Vitamin B. Vitamin B is very essential for pregnant women. 

 Makes Socializing Difficult: Due to a gluten free diet you have to take a lot of the food you are intaking. You need to take care in weddings, parties and other functions. Eating out may get you into a difficult situation. 

Gluten Free Diet Plan 

Sample of 7 Day Gluten free diet plan which you should go for. 

DAY 1

Calorie Intake : 1800

Goal : Energetic & Light Diet

DAY 2

Calorie Intake : 1500

Goal: Veggies & Milk Products

DAY 3

Calorie Intake : 1200

Goal : Proteins & Veggies

DAY 4

Calorie Intake : 1000

Goal : fruits, fresh fruit juices, and milk

DAY 5

Calorie Intake : 1300

Goal : Lot of veggies

DAY 6

Calorie Intake : 1500

Goal : Lot of veggies & proteins

DAY 7

Calorie Intake : 1800

Goal : Lot of fruits, veggies & proteins

Gluten Free Diet for Weight Loss

Gluten free diets are getting popular all around the world for weight loss. As it promotes healthy food full of fresh fruits and vegetables, it works well with weight loss. You just have to keep a track on your diet. Do not eat packaged or processed food. 

Follow the gluten free diet properly with a proper time table. Make a weekly plan for yourself by looking upon the calorie intake and the food which you need to have. Eat your meal in portions. Take food 4-5 times in a day but in small portions. Do not eat much in one go. Read  labels before buying anything from the superstore. Do not eat unhealthy food. 

Exercise During Gluten Free Diet

Exercise is very important in a gluten free diet during weight loss. Due to intake of healthy food your body won’t be deprived of essential nutrients. So, use this energy in a nice manner by running, jogging and stretching. You can do bicycling also if you want. Choose your own exercise, gradually increase it. Keep your body fit and healthy. 

The Bottom Line 

Gluten is a form of protein and should not be excluded completely from your diet. However if you are a patient of celiac diseases where gluten does not suit you. Go for a gluten free diet. Take as much as fruits, vegetables, whole grains and  protein rich food like egg, milk, etc. Do exercise daily. Have a proper gluten free diet. Work upon a plan and execute it so that you don't miss out on any essential vitamin or nutrient. 

Make sure that any deficiency does not hamper your health. Take alternatives or supplements of each new trend which is missing out in your diet.  A gluten free diet is best during weight loss as it contains only fresh and raw food items which are both healthy as well as filling. Gluten free diet reduces inflammation,  boosts energy and works good for weight loss. So grab your shopping bags and go to the store to buy the best gluten free food you can.

Eat healthy, stay healthy.