Gluten Free Diet for Weight Loss

Sometimes people who change to a gluten free diet for health reasons find that they gain weight.

Now this is good for those people who have been extremely thin and malnourished due to celiac or gluten intolerance factors. However, many people do not want to gain weight and may even wish to lose. So how does the gluten free diet impact when you need to lose weight.

Well it has been my opinion, that even seemingly obese people are actually starving, if they are gluten intolerant. Because the vili in the intestines that absorb nutrients have been damaged over time, the person is not getting the nutrition they need. Dieters need to think nutrition, nutrition, nutrition and make sure what they are eating is actually full of good nutrients rather than empty calories.

Often there are a few simple reasons for too much weight gain after starting a gf diet.

As your body ‘mechanism’ was thinking it was in a state of constant starvation due to lack of adequate nutrients on a gluten laden diet, it has now decided to pack on whatever it can get before you are again in starvation mode.

People often switch from gluten containing foods some having more nutrition, to the many commercial gluten free foods that are low in actual nutrients. Many of these are high in sugar and fat in order to compensate for taste.

Gluten free breads for the most part are batter breads. This means they have very little time for the yeast to assimilate the starches in the dough before baking. Astoria Mills breads, Light Brown Bread Mix #6 and Italian Breads & Pizza Mix #5 are made the traditional way, with time for the yeast to work. You can even let them rise for a day or more in the refrigerator and the yeast will slowly metabolize making a lower glycemic bread, sourdough style,  which is still not overly sour tasting.

All Astoria Mills Mixes are fortified with a vitamin and mineral enrichment so that you are not eating empty calories.

So why do many gluten free mixes use starches rather than gluten free whole grains or beans? This is because in the first stages of the healing diet, most celiac and gluten intolerant people’s systems have been somewhat damaged over time. Many just cannot tolerate these grains, legumes and beans until their digestive systems have recovered, and this time varies from individual to individual.

For this reason, Astoria Mills Baking System is designed so that those just starting out can tolerate the mixes and as their systems heal they can add more and more nutritious grains or beans as tolerated. Mix #4 will be a whole grain blend of gluten free grains and seeds ground in a dedicated gf facility, almost ready to go into production. You will be able to use this to add further nutrition to all of Astoria Mills baking mixes, as well as use it individually to make flat breads, and both yeast free and yeast breads and porridge.

Astoria Mills Mixes allow you to use sugar substitutes and less fat or omega rich fats that add more nutrition. Mixes 1, 2 and 3 have no sugar or salt added. Mixes 5 and 6 have small amounts of sugar to feed the yeast and just a pinch of salt for taste.

So, some people gain the weight they wish too, some others lose weight they wish to, it all depends on creating a gluten free regimen for yourself that takes a balanced diet into consideration.

Some people have cut out carbs from their diet for some time. And when they find something that they can eat, they overeat. In my opinion a good balance of carbs and proteins is needed in any nutritionally wholesome diet. Carbs give energy and are brain food. I tried to do without carbs at one point in my diet and found it had an adverse effect on my heatlh in several ways. I lost energy, I had to eat larger portions of meat to feel full, and because of the lack of dietary fiber it caused problems in the digestive areas. Yes, I lost weight temporarily, only to gain more than I had lost after once again eating more normally.

Astoria Mills breads have added fiber, as well as vitamins and minerals to assure a balance and that you are eating good for you bread! There is no methylcellulose added or artificial preservatives.

Traditional diets that have included wholesome grains are a healthy diet, they are just not healthy when the grains contain gluten, and you are gluten intolerant. Fortunately there are many grains and seeds that can add good nutrition, omegas, and fiber to your gluten free diet. You just need to assure that they have been ground in a dedicated mill, some are cross contaminated before you get them. Early on in my search for gluten free foods and wanted to try buckwheat, I was told, from a supplier, “Yes the buckwheat was gluten free before it was milled”. I have taken a chance and eaten both wild rice and buckwheat said to have been gluten free, only to get a reaction and find out later, that the mill was wiped down before grinding the item, but it had also been used to grind wheat or other gluten grains.

A balanced diet should be high in fresh vegetables, fruits and unprocessed fish and meats. Conscentrate on good foods. Add sweet potatoes to your diet more in place of other empty carbs. Sweet potatoes are easily digested by the most sensitive people. If you need to lose weight, be patient with yourself. Heal the gut first, give your body a chance to recover from the damage gluten has inflicted on you. Don't overeat, but also don't worry about being on a strict weight loss diet until you have been gluten free for at least 6 months. That is how much time it takes for the villi to heal.

If you are looking for some advice and menus on how to start a gluten free diet successfully, see my book, Heath & Nutrition.
 
I am currently working on my next book, how to lose weight on a gluten free diet. So far, using myself as a guinea pig, I am having more success than I have in the past. It is all about good nutrition, balance and enjoying life. I'll keep you posted! Even donuts can be more nutritios, the ones shown here were made using Astoria Mills Light Brown Bread Mix #6 which contains added fiber, and chia.