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How to Lose Weight on a Gluten Free Diet

By Kevin Rail

A gluten-free diet is for people who have celiac disease, a wheat allergy or gluten sensitivity. Gluten is a protein found in the endosperm of wheat, barley and rye. Any foods made with these grains are off limits. Celiac disease and wheat allergy are the more severe conditions, and but all can cause gastrointestinal pain, diarrhea and bloating. This stems from the body having an adverse reaction to the gluten protein. The way to lose weight on a gluten-free diet is similar to any diet, except you need to be very aware of what you are eating.

  1. Stock up on foods that are gluten-free, high in nutrients and low in fat. Fruits, vegetables, seeds, nuts, lean beef, chicken breasts, fish, beans and low-fat dairy products are examples. Purchase gluten-free grains as well, like amaranth, brown rice, basmati rice, buckwheat and quinoa.

  2. Reduce your total intake of calories to lose weight. Track your intake for one day with the help of an online resource like the Daily Plate. Subtract 500 calories from this number to promote 1 pound of weight loss every week. For example, if your current daily intake is 2,400 calories, your new intake will be 1,900.

  3. Eat breakfast as soon as you get up to lift your metabolism and increase your energy levels. Prepare something that is nutrient-dense and gluten-free. A cup of yogurt with buckwheat cereal and seeds mixed in is an example.

  4. Continue to eat meals every two to three hours to keep your metabolism high and appetite suppressed. Balance each meal with carbs and protein and use gluten-free ingredients. A salad with a chicken breast, chopped vegetables and a pear is a balanced meal.

  5. Be mindful when eating out. Ask to have your food prepared without butter or excess oil. Choose baked, broiled and steamed whenever possible and avoid anything that is breaded.

  6. Perform cardiovascular exercise to burn calories and reduce your weight. Choose a type of cardio that you enjoy, like fast-paced walking, running, biking, swimming, elliptical training or in-line skating. Exercise for 45 to 60 minutes on three alternating days of your weight training.

  7. Spend three days a week in the weight room building muscle. Do full body exercises like bench presses, shoulder presses, back extensions, triceps dips, curls and squats. Aim for 10 to 12 repititions and do three or four sets. Keep your rest breaks under 60 seconds to keep your heart rate elevated.

  8. Tip

    Be careful when selecting packaged or canned foods. Even if they are low in fat, sodium and artificial ingredients, they may still have gluten in them. Look on the labels for specific notification saying that they are gluten-free. Soups, dressings and sauces are common foods where this applies.

    Shop at your local health-food store for gluten-free products, such as cereal, granola, bread, pasta, wraps and rolls. Look for dedicated sections that have these products. The bread products will most likely be in the frozen section.

    Weight-training builds muscle, which in turn causes you to burn a high amount of calories when at rest.

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