How Can I Lose Weight On A Gluten-Free Diet?

There have been plenty of diet trends that became popular for the past few years and one of them is the gluten-free diet. A lot of people were encouraged to try out this medical diet because it seems to work for others. If you are searching for information about the gluten-free diet, you came to the right place. At Wave The Grain, we will be sharing information on how to lose weight on a gluten-free diet. If you want to know more information, make sure to continue reading below. 

Gluten is a protein usually found in barley, rye, wheat, and other processed foods like bread, cereals, and pasta. 

The gluten-free diet is a medical diet created and prescribed for individuals diagnosed with celiac disease and gluten intolerance. Individuals with celiac disease have permanent intolerance to gluten. Adopting a gluten-free diet will allow them to manage symptoms like anemia, bloating, cramps, diarrhea, headaches, etc. Nowadays, a lot of people are going gluten-free to lose weight because they heard that it helps lose weight. Will it help you lose weight? We will find out below. 

Most people without celiac disease or gluten intolerance have been trying the gluten-free diet because it has helped with weight loss and it is known for helping improve general health. But does it help with weight loss? There is no scientific evidence to support that going gluten-free will lead to weight loss. It usually goes hand in hand with other factors. 

  1. Do your research about the gluten-free diet – Before going gluten-free, you should know that there are certain things to learn about. For example, processed foods like canned soups contain gluten. Some soy sauce brands list wheat as one of their ingredients. Most beer products are made with barley and have gluten. By not doing your homework on the gluten-free diet, you might make a mistake that can lead to a bad glutening. 
  2. Avoid eating processed gluten-free foods style=”font-weight: 400;”> – When eating gluten-free foods you must eat in moderation. Do not eat too much. When eating gluten-free foods, the more calories you eat, the more you will not be able to lose weight. You must count the calories when eating so that you do not end up consuming a lot. 
  3. Count your calorie intake – A lot of individuals find that they lose weight effortlessly when they try gluten-free foods. Weight loss can be achieved through a caloric deficit, which simply means that you must use and burn more calories than you consume every day. It usually comes at about 15-20 pounds worth of weight loss for most people. 

When you go gluten-free, it will help decrease food cravings and suppress the appetite. When an individual has a reduced appetite, this will help them lower their consumption of calories. If you want to continue the weight loss, then you have to count the calories within the daily recommendation rate for your body. You must track the calories that you intake every day. Not only that, but you must also burn the calories and be mindful of the calories that you eat throughout the day. 

  1. Eat only gluten-free foods – When you decide to go on a gluten-free diet, you should make sure that you are actually going gluten-free. Gluten can be found in places that you will not suspect. You must eliminate all wheat and gluten in your diet. If you fail to do this, you will not be able to stop the insulin response of the body that keeps you from losing weight. 
  2. Grain-free and low-carb diet – Foods that are high in carbohydrates such as fruits and legumes must be limited and you must eat in moderation gluten-free-based foods like cereals, snacks, and other foods that use high fructose corn syrup as one of their ingredients, etc. You can be mindful of your nutritional needs and do a gluten-free low-carbohydrate diet. 
  3. Check food labels – Most of the time, a gluten-free diet can be started by checking food labels and avoiding foods that contain gluten or wheat. However, manufacturers do not disclose instances where the product may have gluten cross-contamination during the production. You must stick with products that have gluten-free labels so you can avoid eating foods that contain gluten. 
  4. Avoid gluten-free junk food – When you go for the gluten-free diet, it can be very tempting to replace your stacks of snacks in the pantry with gluten-free junk food. There are a lot of gluten-free food options in grocery stores and restaurants. If you have a gluten intolerance or celiac disease, focusing on your health must be your priority. Individuals diagnosed with celiac disease are usually malnourished. This can be a great time for you to focus on healthy and nutritious foods. 
  5. Physical activities and exercise – When you make the decision to go gluten-free, you should cut out wheat and other gluten-rich foods so you can lose more weight easily. If you want to accelerate the effect, you must also perform physical activity and exercise to lose more weight in the process. 

Exercise can help build muscle and lose fat. Muscles burn calories, so this way, you can burn more calories and lose more weight in the process. When going on a gluten-free diet, you must not view it as a replacement for doing physical exercises or going to the gym. If you want to lose weight you must not forget to exercise regularly. 

Read more  35 Best Healthy Smoothie Recipes to Energize Your Mornings

  1. Preparing meals – When going gluten-free you must prepare yourself to prepare your meals and keep a calorie log. If you want to eat gluten-free foods you must check out Wave The Grain. We have been in business since 2014 and offer healthy and delicious gluten-free foods that do not taste gluten-free. 

The most common reason why people experience weight loss when on a gluten-free diet is because they eat foods with lesser calories since they are most likely to consume fruits, vegetables, and healthier foods most of the time. When you are on a gluten-free diet, you cannot eat fast food, junk food, and processed foods. 

When individuals go for the gluten-free diet, it is necessary to be mindful of the calories and contents of the food that they intake. When you cut off gluten from your diet, you can have more room for healthier and nutritious foods that can help facilitate weight loss. 

Are all gluten-free foods healthy

Not all gluten-free foods are healthy and nutritious. For example, a vegetable, fruit, and gluten-free cake are all gluten-free, but their calories and nutrients vary from one another. Be careful when purchasing gluten-free food as most of the time they are made from a lot of fat and sugar and can be packing a lot of calories. 

I am not gluten intolerant nor do I have celiac disease, is it safe for me to go for a gluten-free diet

Yes, the gluten-free diet is safe. When done properly, it can provide you with a structure to eating healthier food options and adopting a healthy lifestyle. When you go for gluten-free foods, you have to take vitamins and mineral supplements as the gluten-free diet often lacks them. You can consume a diet rich in fruits, vegetables, and legumes. 

Is there a connection between gluten and weight loss

There is no absolute evidence that avoiding gluten from your diet will give you the weight loss outcome that you are looking for. If you are on a gluten-free diet, you will tend to choose healthier foods because you will read food labels and nutrition facts. When you eat gluten-free, you will end up eating whole foods such as vegetables, legumes, lean meats, fruits, etc. 

Searching for a shop that offers delicious and healthy gluten-free foods can be tiring. If you are located in Colorado, Wave The Grain is the perfect solution for you. We have special gluten-free products such as groom cakes, bride cakes and we are offering a food catering service with gluten-free food. You can check our menu here. Please contact us by filling up this contact form here. You can choose delivery or pick up by clicking this link. 

Important Note: Before going on a gluten-free diet, you must consult your medical practitioner for medical advice. Always remember that you can lose weight if you are on a gluten-free diet as long as you count your calories and exercise daily. 

Are you scouting for a shop that offers healthy and delicious gluten-free food? Wave The Grain is worth checking out. We are offering healthy and delicious gluten-free food options for you and your family to share and enjoy. We are also offering catering services. 

If you have any inquiries or questions about our shop or the food that we are offering please contact us. You can call at (303) 721-7547 or send an email at [email protected] We are also offering options for delivery or pickup. Our shop is located at 8172 S Holly St, Centennial, CO 80122. Do you want delicious gluten-free food? Contact us today! 

— Update: 02-01-2023 — found an additional article Should Your Family Go Gluten Free? from the website for the keyword how to lose weight on a gluten free diet.

Some of my friends think I’m extreme when it comes to my diet. I can handle that. I can’t recommend any type of diet to my clients until I’ve tried it out for myself and see the results.  

Wheat free, gluten free, sugar and dairy free, vegan, vegetarian, raw, high carbs, low or no carbs—I’ve tried them all and know how easy or hard it is to follow.

Once I had children, I realized they had a negative reaction to what I ate, while breast-feeding, and that was a game changer for me.

Food sensitivity testing proved to me that my first baby was reacting to foods that I ate and after I avoided the foods that we both reacted to, her symptoms (and mine) of gassiness, diarrhea, rashes and fussiness improved.  

I avoided my favourite foods and swapped them for gluten free cardboard like bread, and lived on rice cakes and crackers. I followed a restricted diet, not to lose weight (but I did) or to deprive myself, but so my daughter was more comfortable and symptom free.  

Read more  Here’s Everything to Know About the Mediterranean Diet

Seven years ago when I first embarked on a new way of eating, there really wasn’t the variety of alternatives that I see today. There’s gluten free alternatives to most foods, including the unhealthy ones

Over the years, I’ve found great gluten free foods and eaten many which I just had to spit out.  

One day I found a bread and muffins that didn’t taste like cardboard, but like what I used to eat. Peachy from Organic Oven and her delicious gluten, sugar and dairy free baked foods, was my saviour and I was in heaven.  

Both my daughters have grown up, for the most, part gluten free, and haven’t seemed worse off because of it. I’ve been asked on more than one occasion, that if I avoid giving them gluten (and other foods like dairy and sugar), “Won’t they react more when they do eat it?”  

When they have pizza at school once a month, or head to a friends or birthday party, they’ve told me about their bellyache afterwards.  But, when asked “Was the pizza was worth it”, their reply is often yes, so now I leave them to make that choice.

As for when they are at home, they don’t know the difference between wheat, rice, kamut or spelt bread unless I tell them what’s coming.  

I change around our bread, morning cereals, pasta and muffins.

I Keep it fresh and different and they don’t complain about what they don’t have, because they don’t know what they are missing—oh other than a sore tummy.  

Is your child sensitive or allergic to anything that you’ve had to avoid?

Have you been hearing “gluten free” more lately?  It seems to have become a buzzword these days, but not always alongside a disease associated with living a gluten-free life, called celiac.   

More and more people are trying a diet and life without gluten-containing grains of wheat, rye, barley and for some oats (depending on what facility they are processed).  

Is it really necessary to deprive yourself of your daily bread?

The terms, celiac (sometimes spelled coeliac), gluten allergy, sensitivity or intolerance, wheat intolerance or sensitivity can be interchangeable but above all, confusing for those not suffering from eating gluten.  

What is Gluten Anyway?

Gluten is not a protein itself but rather a protein composite composed of the proteins gliadin and glutenin found in wheat (bread, pasta, cereal, sauces, flour, bran, and most baked goods), secalin found in rye (pumpernickel bread) and hordein in barley (grain and cereal), which are elastic proteins.  

Gluten exists in the grass-like grains above (including kamut and spelt) and provides an elasticity and glue-like ability to hold its flour products together and gives a chewy texture to these grain products.

Allergy is Celiac

Those diagnosed with celiac disease have an allergy to gluten that leads to taking all wheat, rye, spelt, kamut and barley off the menu forever.  Oats, if manufactured in a gluten free facility and avoid cross contamination, are often tolerated.  Celiac disease is a true allergy (meaning antibodies are produced by the body), causing damage to the lining of the small intestine.  

This creates an impossible task of absorbing adequate nutrients from food and so malnutrition ensues.  Celiac disease is diagnosed by a doctor performing a blood test and endoscopy.  

Sensitivity is Not Allergy

Without a diagnosis of celiac disease, going gluten-free seems rather extreme.  But when you’ve suffered from: 

  • bloating
  • gassiness
  • eczema
  • acne
  • headaches
  • weight gain or weight loss
  • dark circles under the eyes
  • arthritis
  • constipation and/or diarrhea (sometimes Irritable Bowel Syndrome—IBS)

If you notice digestive issues and feel better with avoiding gluten, it might become worth the effort to shake up your food routine. There are many reports that as gluten-containing grains are avoided, symptoms fade away.  

This is not to say that if you are suffering from symptoms above that you shouldn’t seek medical attention, but if by making a change in diet improves wellbeing, living without your wheat and gluten based products of pasta, bagel, bread, pizza, cereal, prepared or snack foods might be worth a try.

How To Go Gluten Free

  1. Keep a food diary for four days. Write down what you consume, when and beside make a note of if it contains gluten or not. Look for flour, wheat flour, wholemeal, bran, anything not specifically labeled gluten-free, modified starch, rye, barley, Kamut or spelt flour.
  2. On your next shopping trip, start to look for gluten free options to your usual purchases.  Crackers, cereal, bread, muffins or pasta for starters. Your local supermarket or health food store may have gluten-free sections to make this task easier.
  3. Decide on a day to switch to gluten free.  After finding alternatives to your usual foods, replace those foods and try them out with the family.

Don’t expect the gluten-free alternative to taste the same, and the brand of products differ also. Some alternatives have been likened to cardboard, as with most gluten free bread found in the freezer section of your local supermarket.  

Without toasting it, it may not be worthy of your sandwich fillings. Ask around, check out for instance or look online at comments about gluten-free foods and products.  If you aren’t celiac, a few slip ups here and there shouldn’t send you back to square one, but you might find a few of those old symptoms show up again.  

Read more  The Pescatarian Diet Is Healthy, Delicious, and Dietitian-Approved

Test It Out

A lifetime without gluten may not be on your wish list, so bring the avoided foods back into your diet after four weeks to see how you feel. If symptoms re-appear, avoid it again for another few months. After a longer time of avoidance, tolerance to it might improve.  

Note: if diagnosed as celiac, this re-introduction does not apply.

Whatever the motivation for trying gluten free, it will at least get you out of a rut of eating the same foods daily and introduce new foods to the family that may just win everyone over, even if the gluten free lifestyle doesn’t.  

— Update: 03-01-2023 — found an additional article How To Lose Weight On a Gluten Free Diet from the website for the keyword how to lose weight on a gluten free diet.

For those of us with Celiac Disease, or gluten sensitivities, a gluten-free diet is not always the most simple approach to weight loss. These days, there are gluten free alternatives for virtually anything. Cookies, cake, brownies, pizza, you name it – there is a gluten-free alternative available. This is why it can be very challenging to actually lose weight on a gluten-free diet. With this being said, here are some strategies to trigger weight loss while following a gluten-free diet. 

Gluten Free Weight Loss Tips

How to lose weight on a gluten free diet

1) Eat Clean

When dieting, a great place to start is to incorporate as many whole, “real” foods as possible. Some of the best weight loss foods include lean proteins, fruits and vegetables, and complex carbohydrates. Whole foods tend to carry less calories per volume of food and also provide vital nutrients for the body. This is mainly because they don’t contain any extra ingredients like added sugar and added fats. Making sure you are choosing options that are filling and can provide you with nutrients will be the best option when dieting. 

For Example: 

  • Choose a salad with chicken over a gluten-free pizza
  • Choose a flank steak with a side of sweet potatoes over a rice pasta carbonara
  • Choose salmon and vegetables over a hamburger with a gluten-free bun

2) Eat Less Processed Foods

Another reason the whole food approach works so well is because many whole foods are naturally gluten free! However, when it comes to “gluten-free substitutes” or more processed options, it’s important to take note that just because something is gluten-free does not mean that it is healthy. 

How to lose weight on a gluten free diet

Many gluten-free products (such as cookies, breads, cupcakes, muffins, etc.) use rice flour, coconut flour, or almond flour as the substitute that allows that product to become gluten-free. However, just because the cupcake does not contain gluten, does not mean that the product isn’t high in calories, fat and added sugar. Pay attention to whether or not these foods offer any nutritional benefits – like protein, fiber, vitamins and minerals. 

Making something gluten free also doesn’t mean it is lower in calories. In fact, sometimes it ends up containing more calories than the gluten containing version of the food. 

For Example:
A Gluten Free Cupcake from Sprinkles = 497 calories
A Vanilla Cupcake with Frosting from Sprinkles= 485 calories

Understanding this principle is extremely important when triggering weight loss while following a gluten-free diet, because it brings us to our next point: calories in versus calories out.

How to lose weight on a gluten free diet


3) Count Calories

The most important concept to any diet is calorie control. Simply put, weight loss is only achieved through a caloric deficit. Which means you have to burn more calories than you consume. 

Many people like to think that they burn so many calories throughout the day whether through exercise or lifestyle, that they do not have to pay attention to their diet. But this is a misconception as it is much easier to be mindful and eat less calories throughout the day, than it is to burn more calories then you mindlessly consume. And you physical activity only account for a small percent of your total energy output. 

How to lose weight on a gluten free diet

An easy way to become more mindful of how much you are eating is to track your calories. Try using a calorie tracking app such as the Trifecta app where you can set a calorie goal, track what you are eating with access to a database of over 6 million foods, and scan bar-codes from foods for easy nutrition tracking. 

4) Gluten Free Meal Prep

Arguably, the most important thing when it comes to successfully losing weight and keeping it off, is finding what works best for you. For those who prefer to grocery shop, meal prep each week, and keep a calorie log – more power to you!. However, if you feel like somehow, someway you always miss a step in that process and that is leading to your lack of progress, it may be best for you to test out a meal delivery service. At Trifecta, you can find a variety of healthy, whole food based meal plans that provide you with structure and convenience you need in your life, all while completely gluten-free! 

Check out the variety of gluten-free meal plans Trifecta has to offer here:

How to lose weight on a gluten free diet


Recommended For You

About the Author: Tung Chi