Do you want to try a gluten-free diet to lose weight?
Many people recommend a gluten-free diet plan for weight loss, but is it really necessary?
The answer is, no.
Unless you have Celiac disease or gluten sensitivity, you don’t have to go on a gluten-free diet, even for weight loss.
Whatever your reason is for going gluten-free, another question that many people have is, “Can you follow a gluten-free diet while trying to lose weight?”
The answer is, yes.
However, It is important for you to know that simply eliminating gluten from your diet does not guarantee any weight-loss results.
Just like with any other diet, there are many factors to consider if you want to lose weight with a gluten-free lifestyle.
Today, we are going to share our top five tips to help you maximize your weight-loss with a gluten-free diet.
Tip #1: Avoid Gluten-Free Processed Foods
Processed foods are often unhealthy, regardless if they are gluten-free or not, because many of them have too many added sugars and sodium.
Always check the nutrition facts label to see what nutritional value they can provide for your body.
We recommend you to eat adequate amounts of fruits, vegetables, whole grains, nuts, and seeds. Also, you should have lean meats as a protein source if you are not vegan or vegetarian.
Tip #2: Watch Your Calorie Intake
Calorie-counting is a method that many people use when following a diet.
Everyone’s calorie needs are different because they are dependent on activity level, height, and weight. It is good to get an idea of how much your body needs. Use this Healthline calculator to find out how many calories you need to consume on a daily basis.
When you are trying to lose weight, a calorie deficit of around 500 calories per day can put you towards healthy weight loss.
Be sure that you are getting enough calories, so you have the energy to do everything that you need too.
Healthline recommends for an average female to consume around 2,000 calories a day. And if they would like to lose weight then you should consume 1,500 calories a day. For the average male, they recommend 2,500 calories a day and 2,000 calories per day if they would like to lose weight.
Tip#3: Consider a Paleo Diet
It wouldn’t hurt to consider a Paleo diet.
Ultimately, your goal is to consume a minimal amount of grains.
A Paleo diet plan eliminates grains completely from your diet. Therefore, you won’t have to worry about eating gluten.
The Paleo diet mostly focuses on eating food in its purest form so you will be eliminating all processed and high-fat food.
You will mostly consume lean meats, non-starchy vegetables, fruit, eggs, nuts, and seeds, and oils in moderation according to Everyday Health.
Tip #4: Be Strict About NOT Eating Gluten
Sometimes gluten hides in certain foods that you would not expect. This can be alarming if you are very sensitive to gluten.
Be sure to read all your food labels carefully.
According to the Celiac Disease Foundation, there are things to keep an eye out on your food labels:
- Review the list of ingredients for oats, Brewer’s yeast, wheat, barley, or rye
- Review the allergen label that is usually in bold font under the nutrition facts chart for any of the ingredients listed above
- Review the product for a gluten-free label that was approved by the FDA
The smallest amounts of gluten can hurt your weight-loss effort or even cause you to experience some gluten-intolerance symptoms, so be careful if you are gluten intolerant.
Tip #5: Remember to Exercise On a Daily Basis
You shouldn’t consider eating gluten-free as a replacement for exercising.
Exercise is a very important factor when it comes to following any type of diet plan because it helps you manage your weight.
Also, there is a lot of health benefits of exercising on a daily basis too such as keeping your heart healthy, elevates your mood by releasing endorphins, and helps you manage your blood sugar levels. Plus many more.
Remember to do at least 30 minutes of cardio and do strength training to help you build some lean muscle.
Pick physical activities that you enjoy doing by yourself or with others so you can stay motivated to work out on a consistent basis.
Remember that following a gluten-free diet doesn’t necessarily help you lose weight, or make you healthier.
If you do follow a gluten-free diet and want to lose weight, here are the 5 tips in summary:
- Limit your consumption of processed gluten-free food items.
- Eat enough calories that are suitable for your lifestyle, weight, and height.
- Check your food labels for traces of gluten
- Consider a paleo diet to help you reach your weight loss goals.
- Exercise daily for at least 30 minutes to help you lose weight and to reap the health benefits.
Utilizing these tips can help you succeed in your weight loss journey.