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Gluten-free diet to lose weight: is it effective?

by Georgia Ede
Published: Last Updated on

What is gluten?

The gluten is a protein fraction found in wheat, barley, rye and oats, more specifically is a glycoprotein found in the flour.

So that this particle that is in the flour is easily understood, it acts as a binder of the flour , that is to say, it is responsible for the elasticity of the doughs; it is like the glue of the masses .

Its gelling and emulsifying action makes the water and flour bind, which is why it is so highly appreciated in the bakery as it allows an easy joining of the doughs, which in the case of other flours that do not contain it is more difficult to achieve.

Gluten is an element present as we have said in flour, but it is also part of our daily diet since it is integrated into a multitude of foods due to its described properties.

For this reason, when a person is intolerant or allergic to gluten, it is not enough to eliminate the flours previously described, but we must monitor the labeling and the processes in which the food is handled.

This particle circulates through the air when we handle foods that contain it and also remains present in oils or items used in the kitchen; For this reason, it is very important not to fall into the phenomenon known as cross contamination , taking extreme hygiene measures when cooking to avoid risks.

What is celiac disease?

This disease consists of an inflammation of the small intestine as a consequence of an intolerance to gluten, it occurs in people who are genetically predisposed, although it does not have to appear from birth; it can appear at any time in life.

The symptoms are usually diarrhea, weight loss, stunted growth, deficiency of vitamin A, D, E, K, folic acid iron calcium and abdominal pain, usually caused by malabsorption of gluten.

Therefore, the diet of a gluten intolerant person is for life and their basic rule should be to eliminate gluten from their diet , in addition to maintaining their ideal weight in a healthy way.

What foods contain gluten?

This diet therefore prohibits foods that contain gluten present in wheat flours, barley, rye and oats; such as malt, barley water, beer, gin, whiskey, vodka, chocolate, envelope soups, custards, custards, ice cream, sauces and prepared creams, as well as pasta in general, wheat-based cereals, barley , rye and oats; biscuits cakes, tarts and patés. Also the breaded and battered ones and of course the flours of the aforementioned cereals.

Special care must be taken with sausages, cooked ham, mortadella and cold cuts because they may contain gluten. We must pay attention to the labeling , although normally quality products do not usually contain gluten, we must not take risks and we will prefer those whose labeling is clear.

You also have to pay special attention to sliced ​​cheeses, preserves, yogurts, nougat, marzipan and instant coffee, etc.

We must also take into account that medicines  sometimes contain gluten and we think that it is the component of the medicine that makes us feel bad and yet gluten may contain some of its excipients and therefore cause problems in our body (for this reason, always remember to tell your doctor about your gluten intolerance condition).

This is a problem that celiac associations and societies continually fight against, demanding universal and mandatory labeling of allergens , since in many cases it is not specific; because it does not indicate whether or not it contains gluten.

  • Remember: if you suffer from this disease, before starting any type of diet of these characteristics, you should consult your doctor.

Gluten-free diet without being celiac

This is something that has become very fashionable lately and about what I think we should solve some of the doubts about it:

Gluten is not beneficial or harmful by itself, that is, it is harmful for those who develop an intolerance to it, but for the rest of the people it has not been proven that eliminating it produces benefits.

What happens that more and more people follow a gluten-free diet without necessarily being celiac? The answer is simple, there appear celebrities who claim to feel better after eliminating gluten from their diet, and even report a significant weight loss and … everyone follows it, tastes it, etc.

In these cases we can say that certain factors such as placebo and nocebo intervene, which are circumstances that people associate with a benefit, although it is not proven that it is the true reason.

The problem is that most of the gluten we consume comes in processed and refined products such as pastries, bread, frozen foods, sausages, etc. and that is why if we eliminate them we can notice improvements in weight, and in health; but not precisely because of this, but because it is a consequence of eliminating this type of product from the diet.

The removing gluten produces no benefits who does not suffer from celiac disease or as demonstrated by recent studies. In part, this type of fashions spread like wildfire, it is like the case of demonizing carbohydrates , which has led to diets such as the zero carbohydrate diet , with which we will achieve rapid weight loss.

Here we leave you all the information about the diet without carbohydrates , is it worth it?

Gluten-free diet to lose weight with weekly menu

This is a diet suitable for celiacs with which you can lose weight gradually and in a balanced way by following a healthy diet. Weight loss is sustainable over time and healthy.

Below is an indicative menu of approximately 1,300 – 1,500 calories.

MONDAY
Breakfast
Orange juice + 45 gr of gluten-free bread + 2 slices of Serrano ham.
Midmorning
An orange.
Meal
Soup with rice noodles + grilled chicken breast fillet + boiled broccoli.
Mid afternoon
A piece of fruit.
price
A fish fillet with steamed vegetables + an infusion.

 

TUESDAY
Breakfast
 A glass of milk + a gluten-free muffin or rice cereals.
Midmorning
 A piece of fruit.
Meal
A full bowl of lentils.
Mid afternoon
An infusion.
price
Complete salad + 2 fried eggs, in an omelette or hard-boiled.

 

WEDNESDAY
Breakfast
A juice + gluten-free bread toast + 35 gr of fresh Burgos cheese.
Midmorning
An orange.
Meal
Complete salad + rice stew with chicken and vegetables.
Mid afternoon
A piece of fruit.
price
Vegetable soup + grilled beef fillet + infusion.

 

THURSDAY
Breakfast
A yogurt with fruits and 35 grams of fresh cheese and 2 slices of cooked ham.
Midmorning
A piece of fruit.
Meal
Green beans sautéed with Serrano ham + a grilled turkey breast fillet + an apple or two slices of natural pineapple or in its juice.
Mid afternoon
A yogurt.
price
Baked salmon garnished with mashed potatoes + infusion.

 

FRIDAY
Breakfast
A glass of milk + a gluten-free croissant or rice cereals.
Midmorning
An orange.
Meal
Baked lamb + full salad + a yogurt.
Mid afternoon
An infusion.
price
Vegetable cream + grilled blue fish.

 

SATURDAY
Breakfast
Toasts with Serrano ham + coffee + fruit juice.
Midmorning
A piece of fruit.
Meal
A plate of stew broth with rice + stew accessories + an apple.
Mid afternoon
A yogurt.
price
Baked fish with vegetables + infusion.

 

SUNDAY
Breakfast
A yogurt with fruits and 35 grams of fresh cheese and 2 slices of cooked ham.
Midmorning
An orange.
Meal
Complete salad + a plate of paella + infusion.
Mid afternoon
A piece of fruit.
price
A plate of soup + fish with steamed vegetables (papillote).

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