The goals of a specific diet can be associated with losing weight, toning up, or maintaining your current weight, but this isn't always the case. A good example of this is the gluten-free diet. If you've ever heard that eating gluten-free makes you lose weight or, conversely, that gluten makes you gain weight, you need to know that this isn't true.
Gluten is a protein that neither adds nor subtracts nutritional value from the foods you consume. Consequently, if you stop eating gluten, you will not necessarily gain or lose weight.
The gluten-free diet is followed by people who are coeliac, sensitive, intolerant, or allergic to gluten and need to stop consuming gluten for their body's daily well-being and health. This diet involves avoiding foods made with gluten-containing cereals, such as barley, wheat, and rye, among others.
If you want to know more details about the gluten-free diet and resolve some doubts about this type of eating, keep reading. Let's get started!
Consequences of starting a coeliac diet
Adopting a gluten-free diet has many positive consequences for people who are allergic to gluten or have coeliac disease. With a coeliac diet, these individuals can begin to live a life free from discomfort. This is because the body starts to absorb nutrients, the intestinal lining begins to regenerate after years of gluten consumption, the body feels a greater sense of well-being, and in children, healthy and adequate growth is achieved.
Many people diagnosed with allergies, sensitivities, intolerances, or coeliac disease often say, «my life changed when I stopped eating gluten.» But what does that mean? Does it mean coeliacs gain or lose weight? The impact of changing one's diet for someone with one of these diagnoses is positive. Although not primarily due to a change in their physical appearance, but rather due to the recovery of well-being, an improvement in quality of life, and
reduction of constant discomfort.
Now that you know the consequences of a gluten-free diet, you understand that when people say coeliacs gain or lose weight, it's completely false. However, it is true that when a coeliac person or someone allergic to gluten consumes gluten, they may experience weight loss due to dehydration, diarrhoea, gas, and the body's exhaustion from processing this protein that is not good for them.
Frequently asked questions about a gluten-free diet
Coeliac disease, gluten allergy, and a gluten-free diet are relatively new concepts for some sections of society. In fact, there is still a great deal of misunderstanding about what a diet of this type entails. Therefore, we will now clear up the most frequent doubts about following a gluten-free diet.
Does cutting out gluten make you lose weight?
Cutting out gluten doesn't lead to weight loss and has no direct, necessary impact on a person's body weight. What can affect the body is changing to foods that provide more or less protein, as well as stopping the consumption of foods with empty calories and exercising constantly.
Does gluten-free bread and other foods with this protein make you fat?
Gluten-free bread or other foods containing this protein do not cause weight gain, nor do they determine whether an individual can gain weight. On the contrary, it is true that when coeliac or allergic individuals begin a gluten-free diet, they regain the weight they lost while consuming gluten, as their bodies were exposed to this protein which they rejected.
Does gluten-free beer make you put on less weight? And what about other drinks?
Saying that gluten-free beer is less fattening can be subjective. This is because, depending on the ingredients of each beer, the caloric content and its effect on the body can vary. For example, gluten-free beer made without barley contains less sugar, which results in less heaviness in the body. However, there are many beers on the market that are made with barley but have had the gluten removed. In these cases, the drink produces the same effects on the body as beer with gluten.
This way, we can state that gluten-free beer can generate the same sensations and results as gluten beer, depending on the recipe consumed.
Why does the gluten-free anti-inflammatory diet exist?
The anti-inflammatory diet is often recommended for people who experience constant swelling due to various illnesses or allergies. In fact, some of these diets advise against consuming gluten and many other foods that contain sugars, preservatives, thickeners, and are ultra-processed, among others.
Gluten is simply a protein that experts advise cutting out for an anti-inflammatory diet. However, it's important to note that such a diet can vary depending on the diagnosis and isn't necessarily recommended for weight loss. Therefore, it's advisable to always consult a healthcare professional and follow their guidance.
Lose weight with this gluten-free weight loss diet
While consuming gluten doesn't determine whether your body gains or loses weight, it is possible to create a gluten-free weekly menu for weight loss based on nutrients, foods, and exercises that will help you lead a healthier life and lose weight.
The key is to follow a balanced diet. That's why one of the suggestions is to start eating natural foods like fruits, seeds, and vegetables. It's also important to incorporate fibre, which helps with weight loss by improving intestinal transit and controlling sugar and cholesterol levels in the body. You can find this fibre in legumes, quinoa, nuts, and seeds.
On this gluten-free diet for weight loss, we advise you to consume lean proteins such as white fish, skimmed milk, and lean meats. In addition, it is recommended to reduce your sugar intake, as the less you consume, the better it will be for your body.
Finally, to complete this diet for coeliacs, accompany your meals with weekly exercise, good rest, and healthy habits. Before starting a diet or adopting a new eating habit, consult a nutritionist you trust.
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Article written by the El Miracle team