While those with sensitivities or intolerances depend on gluten -free diets to stay healthy and feel the best, others are using this approach to spill a few pounds. Some think that gluten elimination helps reduce swelling or other gastrointestinal problems, but can it really be gluten without help in weight loss? Here, our experts share everything you need to know – from smart food swaps to common errors to avoid.
What is a gluten -free diet?
When you get gluten free, you are eliminating the gluten-a protein found in wheat, rye and barley, as well as your derivatives such as spellings, kamut and farina. People with celiac disease (a reaction immune to gluten trade) should avoid food containing gluten, and those with irritable bowel syndrome (IBs) may find that direction moves away from gluten facilitates its GI symptoms.
That said, you do not need to cut all grains if you are gluten without; You can still enjoy quinoa, rice, oats, popcorn, sarracene wheat and other grains for a balanced diet, explains Shelley Balls, MDA, RDN, LDNA nutritionist and nutritionist registered for a flawless flower.
Fresh fruits and vegetables, meat, fish, eggs and dairy are all safe to consume. And beans, walnuts and seeds can complete your diet, add Hussain Ahmad, MDA click2phamacy consultant. Choosing these whole, gluten -free foods not only facilitates adherence to the diet, but can also help in weight loss.
As a gluten -free diet helps in weight loss
Although not a guaranteed solution, getting gluten -free can support weight loss, reducing the consumption of processed foods and promoting a more conscious diet. Experts say you can benefit from the following:
Reduces the intake of refined grains
To lose weight, you need to burn more calories than you consume, also known as being in a caloric deficitexplains balls. A gluten-free diet does not automatically create a calorie deficit, but it can help you eat fewer high calorie refined grains.
“Refined grains can contribute to inflammation in the bodyAnd inflammation can make weight loss difficult, ”says the balls. Reducing inflammation can help relieve swelling and water retention, which can contribute to weight loss. It also helps to eliminate processed junk, such as donuts, pizza, cookies and most fast food, adds Dr. Ahmad.
“We were diverted the real type of fiber we need for weight loss," Says Steven Gundry, MD
Increases the awareness of food choices
Dr. Ahmad explains that getting gluten free makes people much more aware of what they are eating. “Patients told me they never read food labels before, but now they check it out,” he says. “This increase in awareness usually leads to healthier food options in general.”
Also, “people who lose the most weight are those who fill their dishes with vegetables, lean proteins and some gluten -free whole grains, instead of just switching in glutenless versions of their favorite treats,” he adds.
Common errors to be avoided one gluten -free diet
Although a gluten -free diet can help support your weight loss goals, you still need to be aware of your eating choices to ensure that you are getting proper nutrients and a balanced meal. It is easy to fall into common mistakes – here are some things to avoid:
- Excluding all grains: “This creates an unbalanced diet and you depends a lot on gluten -free processed foods,” says Balls.
- Not getting enough nutrients: No wheat in your diet, you may not receive sufficient fiber or specific Vitamins B.explains Dr. Ahmad. He realized that patients begin to feel tired or constipated because they do not replace these nutrients properly.
- Just paying attention to the gluten free label: Balls notes that gluten -free labeled foods can still be high in calories and solid fats. Just because the product is gluten free doesn’t mean you don’t need consciously.
Who should really try a gluten -free diet?
While anyone can be gluten without weight loss, Dr. Ahmad does not recommend this approach unless you have celiac disease, confirmed gluten sensitivity or wheat allergy. For everyone else, he says he may seem to restrict a lot in the long run.
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