For many people with Celiac Disease, losing weight is a side effect of not being on a gluten-free diet. Once diagnosed and the patient begins following the gluten-free diet, significant weight gain can occur. For others without Celiac Disease or gluten intolerance, the gluten-free diet represents a way to lose weight by avoiding many foods, including most processed foods and restaurant foods.
For people wanting to lose weight while following a gluten-free diet, losing weight should be based on eating sensibly rather than lurching from one diet to another. Be wary of low carbohydrate diets, as high protein diets can cause acidosis, which in turn can lead to calcium being lost from the bones.
You should always check the ingredients of any low calorie / low fat / low carbohydrate products as they may use ingredients containing gluten to thicken or stabilize the product. These are often wheat based.
Moderation is the key. Don’t deprive yourself but be honest with yourself. Snacking and raiding the fridge can add huge amounts of empty calories.
Consider the relationship you have with food – if you are using it to compensate for feeling unhappy it is better to deal with the underlying problem rather than use food. You end up with both unhappiness and a weight problem.
It is quite useful to keep a food diary for a week before attempting to change your diet. (This refers to weight loss only, you must stick to your gluten-free diet at all times) Look for empty calories, hidden fats, and sugar. How much alcohol are you drinking? Be honest with yourself! Cut down on convenience foods as they are usually high in fat, sugar, and salt.
The best way to lose weight is to:
- Eat regular meals, particularly breakfast.
- Consider your portion control, and use a smaller plate.
- Don’t feel you have to eat everything on your plate. Always stop eating when you are full!
- Eat lots of fruit and vegetables – at least 5 portions a day,
- Fill up on vegetables – if it is green and leafy or red you can eat as much as you like
- Eat potatoes, yams, sweet potatoes, and parsnips in moderation
The way you cook food is important:
- Remember frying, roasting, or putting loads of butter on vegetables adds lots of fat and calories – beware
- Cut out the snacks – they are often very high in fat and or sugar
- Be sensible with carbohydrates -chose wholemeal rather than white bread, rice, and pasta as it takes more calories for the body to digest, you feel full for longer and they have a higher level of vitamins and minerals. Eat them in moderation
- Trim fat off meat and don’t eat the skin of fish or poultry – there is a high concentration of fat just under the skin
- Beware hidden calories in drinks / snacks – a single tin of non-diet fizzy drink contains the equivalent of 7 teaspoons full of sugar
- Crisps / biscuits / cakes / chocolate / sweets should be a treat they are laden with fat, salt, and sugar
- Alcohol is high in calories; approximately 80 calories for a small glass of wine. (1 unit).
- Cut your intake of salt – sodium can increase blood pressure.
- Eating and weight are like the see-saw at the park. One end represents the calories you take in – what you eat. The other end is the calories you use in your daily activities including exercise.
- If you eat more calories than you use you will put on weight. The seesaw will go up – as will your weight.
- If you eat fewer calories than you use you will lose weight. The seesaw will go down – as will your weight.
- It is vital that you follow a sensible balanced diet when you are trying to lose weight, ensuring you get enough vitamins and minerals if you want to remain healthy.
- Drink plenty of water – it will purify the system and help to make you feel full.
I put on nearly 3 stone when I went on my gluten free diet for my celiac disease. I hate it when people assume you would lose weight,, including uninformed doctors. Previously, food always went straight thru me. Once on a gluten free diet, nothing went thru me, and my body grabbed everything it could. It had previously been starved of nutrient, like fasting, and when the starvation was over, the body takes everything it can get from everything I eat. I still ate healthily, so it was horrible to watch myself hit obesity.. I had to go back on gluten for a gastroscopy and lost a stone in 2 months – proof that the gluten free diet is not a weight loss diet for me. Can’t understand how it is for anyone. I am so happy to finally find someone referring to weight loss on a gluten free diet. I didn’t know to steer clear of eating the skin off fish, so that is something I’ve learned today. Isn’t there anyone else out there that put on a load of weight when commencing a gluten free diet???
I have been diagnosed as having celiac..the first week I lost 10 pounds..but have since gained it back..I can figure it out either..I dont drink soda, juices, but alot of water..I eat gluten free chex for breakfast, salad for lunch, and a small amount for supper..no cakes, pies, etc..and still cant lose weight..very frustrating!
when I got diagnosed with celiac I was 13 and weighed 52 pounds…..once I got diagnosed I gained like crazy and Noe I weigh 104 and can’t get it down again I know 104 isn’t much but i don’t want to keep getting bigger this will definitely help me too 🙂
My daughter and I were both diagnosed. She has finally put on a few pounds, but is a dancer, so she keeps the larger quantity off. I, on the other hand, am 40 with a desk job most of the time and I’ve been struggling with a recent back injury. I’m 5 foot and I’ve gained 20 pounds. It’s crazy! I’ve got to figure some way of getting the weight off, but it’s not like I’m eating way too much. I’m trying to cut back on the sugar, but I’m not sure what else to do. Ugh!
I completely understand. My entire life I have enjoyed a slender body. Some thought I was too small. That all changed two years ago when I was diagnosed with Celiac. At the time I was low on energy and anemic. Six months later I had all the energy in the world, healthy, and fat. The weight just jumped on. I ate veggies, fruit, guinoa, small portions, and lots of water. I even joined a gym for the first time. Nothing has helped. The weight just keeps climbing. I have now gained 25 pounds. I am so unhappy. I can feel the fat on my legs and stomach. Sigh. Nothing is working. My digestive track has slowed way down. I eat grapes, blueberries, applies, everything that helps my body process foods. Still doesn’t help. The weight just keeps coming. On top of the I am turning 50 and going through menopause. Argh… I am desperately looking for a diet that works.
I feel for you. It is good to know I am not the only one it has happened to, but not at the expense of someone else having to! Tiffany might have a point with thyroid, only because you mention menopause. I learnt, only yesterday, that one of the effects of menopause can be an effect on the thyroid. I would be really interested to know if the doctor does find an issue with it. Please let us know…..
Lorena – have you had to your thyroid checked? I only ask because if you’re not overloading on high calorie gf replacement foods and can’t lose weight, there could be something else going on. I think it’s harder at our age to lose weight in general (I’m just behind you), but if you haven’t had your thyroid checked out fully, you should consider doing that. And ask for ALL tests related to thyroid issues. Not all docs will run every test unless you tell them too. Good luck to you and happy birthday! Remember that 50 is the new 30 🙂
I gained 80 lbs when I started my GF diet due to celiac. I was so skinny that my mom said I didn’t have enough hips to wear a skirt growing up. I always ate and stayed thin until my dx. However I was always tired and anemic and vitamin deficient. I don’t know what to do to get all this weight off. I make veggie juice with a juicer trying to get the nutrients I need. I am on thyroid medicine so that is a big factor. My newest thing is Chia seeds. If nothing else they can make you feel full and are full of omega 3! It also aids in easing your colon and healing the damage from what I understand. Can’t hurt to try.