A Gluten Free Diet Plan for Weight Loss

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Gluten free diets are all the rage in the fitness and health world right now. More and more people are finding that following a gluten free diet meal plan is helping them achieve their goals and help with their health.

Why is this? Gluten has been getting a bad rep recently and a lot of people are wondering if they should start following a gluten free diet plan. Learn all about what gluten is and if you should begin following a gluten free diet meal plan!

What is gluten?

A plate of tasty gluten free dish.

We hear it all the time, gluten-free bread, gluten-free cereal, gluten-free chips…but what is gluten? Gluten is a protein that is found in grains such as wheat, barley, and rye. This protein is a sticky, glue like protein that makes our breads soft and spongy, our pizza dough stretchy, and our sauces thicker. It is an elastic protein that gives all of these foods the appetite-satisfying texture we all love so much.

Celiac Disease

Gluten free diet plans first started with a chronic digestive disease called celiac disease. Celiac disease is a terrible, terrible disease that affects one in 133 Americans. This may seem like a rare disease to some but if you are that one in 133, this disease has serious life changing effects. Even the tiniest speck of gluten that is consumed by someone with celiac disease can cause the negative side effects. After a while, consuming gluten products can cause the digestive tract to deteriorate, causing many other internal problems such as cancer.

Those with celiac disease must follow a completely gluten free diet plan. Although celiac disease seems rare, there are people who suffer from gluten sensitivity, or gluten intolerance. These people experience that symptoms of celiac disease such as stomach cramps, diarrhea, and bloating just not as serious as those with the disease itself. Gluten sensitivity is much more prevalent, affecting about 40% of the US population.

Gluten Free Diet Plan for Weight Loss

Following a gluten free diet plan for weight loss can help you, but can also be very tedious. It is not as simple as cutting out bread and beer from your diet (yes, beer contains gluten!) When it comes to losing weight from a gluten free diet, it isn’t the lack of gluten you are consuming. Instead, it is the fact that following a gluten free diet plan limits your food choices by a lot. People think that just breads and other carb-filled foods contain gluten but gluten is found in many, many other foods. Remember, it gives our sauces their creamy texture.

So salad dressings, condiments, and other foods that are great for our pallet also contain gluten. Going gluten free means limiting yourself to only foods that aid in weight loss such as lean meats, fruits, and vegetables. Another big problem people have when trying to follow a gluten free diet meal plan is that they purchase “gluten-free” foods. This is not such a good idea! Yes, some foods are necessary to buy gluten free like pasta, but gluten is what gives the regular foods their texture so in order to make up for that, manufacturers add in extra sugar or fat to make up for the taste. This is where purchasing gluten-free products can get dangerous.

If you are serious about following a gluten free diet plan, whether it is for weight loss or just health reasons, try this sample gluten free diet meal plan.

Gluten Free Diet Meal Plan

gluten free meal


  • 4 scrambled egg whites
  • 1 cup skim milk
  • ½ banana


  • Celery sticks with all natural peanut butter


  • Spinach salad with grilled chicken breast, grape tomatoes, red onion, and balsamic vinegar


  • 1 ounce almonds
  • 1 fat-free string cheese


  • 4 ounces london broil
  • Steamed asparagus
  • ½ cup brown rice

You can see that this sample gluten free meal plan is perfect for weight loss. It incorporates healthy proteins, carbs, and fats to make for a perfectly well-balanced day of gluten-free eating. You can eat unlimited vegetables and fruits on this diet, adding a ton of healthful antioxidants into your diet. A lot of people think that gluten free diets are just “low carb” or “no carb”  but you need carbohydrates and you can get them from healthy sources such as fruits, vegetables, and brown rice like the diet listed above.

Gluten-free isn’t necessarily for everyone. This protein found in grains such as wheat, barley, and rice has a different effect on each person. It can cause celiac disease, gluten intolerance, or may not have any affect on some people. If you are following a gluten free diet for weight loss, you will find that your choices are limited and most of these choices are healthy; thus, following a gluten free diet plan is a great way to speed up the weight loss progress.

Have you ever had a gluten intolerance experience? Are you willing to try gluten free eating? Let us know if you follow our sample diet and how your digestive system feels after!

http://www.womenshealthmag.com/health/gluten-free-diet1 in 133 Americans with celiac and 40% of Americans with gluten sensitivity

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