Gluten Free Diet for Weight Loss

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Initially, a gluten-free diet has been developed exclusively for the people who are frequently experiencing gluten intolerance symptoms. Doctors recommend a gluten-free diet for the people who are allergic to gluten. However, later the dietitians found that avoiding gluten food contributes losing weight significantly.

Thereafter, a gluten-free diet is also followed by millions of people to lose body fat in a natural way. At present, gluten-free diet for weight loss has gained immense popularity among the health conscious people around the world.

Gluten free diet & weight loss

No gluten No refined carbs

If you avoid gluten containing foods, it will not cut body fat automatically. Then, what is the magic of gluten free diet for weight loss? Here is a simple explanation that excluding gluten-free foods, we eliminate a significant portion of refined carbohydrates, which are often responsible for gaining excess fat in the body. Many popular food products, including pizza, beer, sandwiches, pastries, sausages, crackers, etc. contain gluten.

Actually, the ‘gluten’, as a protein does not provoke overweight, rather the food products containing gluten is responsible for gaining extra body fat. By refusing gluten, an individual step towards the first attempt to lose body fat in a natural way.

Go gluten free – Change your eating habit

Going on a diet without gluten, you change your eating habits. Products Choose carefully, plan your menu for the day. You need to avoid the semi-cook healthy food on their own. All this leads to the fact that the amount of calorie intake is reduced. But do not completely abandon cereals, potatoes, rice.

The body still needs complex carbohydrates. For instance, potatoes can be harmful, when you add it into different calorie sausages. Avoid those and then the potato will not cause weight-gain. You can choose legumes like beans, lentils, etc. as lunch-base. These veggies can be combined well with meat.

Be cautious about choosing/leaving food

If you decide to adapt yourself to a gluten-free diet, it is not necessary to look for analogous of products. For example, gluten-free bread. In this case, you have fewer chances to lose weight. Moreover, when any food is removed from the diet, the body loses a significant portion of vitamins, minerals, and fiber. Whole grain products supply some essential B-vitamins to your body; therefore, avoiding all types of whole grain products will certainly risk your health.

For this reason, the health experts recommend a very cautious approach to the gluten-free diet. It would be better, if you just give up eating refined foods, starch, sugar, etc. This will help you in losing weight and improving the gastrointestinal mechanism of your body.

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Gluten free diet benefits in losing body fats:

Why gluten free diet? A common question asked by millions of people who are either suffering from gluten sensitivity or feeling curious about it’s the efficiency of this diet to cut body fat. Gluten free diets offer some exclusive benefits that not only cut body fat naturally; but also keeps the body healthy and strong. The significant advantages of gluten free diet for weight loss include:

  • Improves digestion mechanism

The gluten-particles can damage the villi (located in mucosa) while passing through the bowels and deteriorate the natural process of food-digestion. When an individual follows a gluten free diet to lose weight, the absence of gluten restores the intestinal villi.

  • Prevents weight-gaining foods

A gluten free diet obviously excludes foods, like calorie bread, sweets, pizzas, beers, etc. Therefore, cutting these items from your daily menu, you can avoid the agents that are often responsible for weight gaining.

  • Keeps the body organic

Gluten free diet menu mainly consists of foods that undergo minimal industrial processing, which lets your body to consume natural and organic food ingredients.

  • Allows food variation

A gluten free diet replaces the foods (rich in high sugar and high calories) with healthy foods like eggs, legumes, fruits, berries, vegetables, meat, poultry, fish, natural cheese, some cereals, milk, plain yogurt, etc. More to say, this diet offers food-varieties keeping a great balance of vitamins, minerals, proteins, and calories.

  • Detox the body naturally

Gluten free Diet includes vegetables, legumes, fruits, etc. that naturally promote the excretion of toxins gathered in the body for long years. Therefore, Gluten free diet helps to cleanse the body in a safe way without any costly medical procedure.

  • Rejects any artificial weight-loss treats

Though the weight-loss products available in stores contribute in losing body fat within a fixed period, they often contain diverse chemicals that harm the body in the long run. However, a gluten free diet for weight loss can help you to get rid of some extra pounds from your body in a natural way without including any harmful ingredients.

  • Requires no starvation

Many people adopt painful starvation and harsh physical workouts to lose belly fat. However, gluten free diet for losing weight is an excellent option to get rid of belly fat with the minimum effort.

Food list of gluten-free diet to lose weight

List of gluten free foods – allowed in weight loss diet:

  • Vegetable soup;
  • Gluten-free cereals;
  • Chicken eggs (cooked/omelet prepared without oil);
  • Meat (in any form, except for fried);
  • Fruits, berries and other root vegetables;
  • Milk products;
  • Honey;
  • Tea (black tea, green tea, etc.);
  • Oil (butter oil, vegetable oil, etc.).

List of gluten foods – not allowed in weight loss diet:

  • Wheat (wheat germ, wheat bran, etc.)
  • Rye
  • Barley
  • Semolina
  • Pasta
  • Couscous
  • Bread
  • Cookies
  • Cakes
  • Cupcakes
  • Kashi soluble
  • Cracker
  • Beer
  • Sauces, dressings, etc.
  • Bouillon cubes
  • Powdered soups
  • All semi-finished products.

Prohibited products for gluten free diet:

  • Cereals, which are composed of gluten (wheat grain, rye, barley, and oats);
  • Foods preservatives (of any kind);
  • Ice cream, yogurt with a long shelf life (most likely to contain a preservative);
  • Kvass (as it is prepared from rye bread);
  • Semi-finished food products (in any form);
  • Flavored teas, frieze-Dryden coffee, etc.;
  • Seafood products;
  • Pastry (prepared through industrial process);
  • Industrially processed Spices and condiments (choose with extreme caution).

Sample gluten free meals for weight-loss

The following sample menus can give you some clear ideas about how to maintain a balanced diet to lose body fat without consuming gluten products directly and indirectly.

24-hour gluten free weight loss diet menu

Here is a sample of balanced gluten free diet. This diet offers 3 different set of food for each meal.


  • Milk porridge with rice or bun made of corn flour; berries or dried fruit; coffee;
  • Rice cakes with honey and cheese;
  • Boiled eggs with a small amount of cheese, bread and a cup of tea.


  • Rice soup, broth, buckwheat pancakes with minced meat, seasonal fruit juice, vegetable salad.
  • Fish baked in the oven or steamed potatoes, vegetable salad with vegetable oil, fruit drink;
  • Borsch, preferably without spices, rice noodles with cheese, green or black tea, marmalade.

Afternoon snack

  • Rice cakes;
  • Loaf of buckwheat flour, cocoa, any fruit;
  • Buckwheat pancakes with jam, mineral water.


  • Buckwheat porridge cooked in water, corn bread, honey;
  • Stewed in cream or yogurt vegetables, fruit-juice;
  • Kefir, rice porridge on the water with the addition of dried fruits.

5-day gluten-free weight loss diet menu

  • Porridge without gluten;
  • Orange juice;
  • 1 cup of skim milk
1 cup of skim milk
  • 1 cup of salad with fresh vegetables, seasoned with 1 tablespoon of vinegar & vegetable oil
  • 80 grams of chicken breast without the skin
100 g of fresh carrots
  • beef;
  • half a cup of brown rice;
  • 1 medium nectarine;
  • half cup of steamed green beans
2120 g fat-free vanilla yogurt
  • Hamburger (instead of white bread – 2 slices of bread buckwheat)
  • salad of cauliflower
  • 1 cup of strawberries
half a cup of popcorn (without salt & sugar)
  • Grilled shrimp with gazpacho sauce
  • Half a baked potato;
  • Half a cup of beans
  • 1 cup of corn;
  •  cup of skim milk;
  • Banana flour
1 apple
  • Spanish tortilla with 1 unsalted corn tortillas
  • half a cup of coleslaw
  • 1 cup of skim milk
1 medium nectarine
  • Chicken with prunes and green olives
  • half a cup of brown rice, broccoli florets
  • 120 grams of fat-free vanilla yogurt
  • 1 cup gluten-free cereal;
  • 1 cup of skim milk;
  • half a cup of grapefruit.
1 teaspoon of peanut butter with 1 slice of bread
  • Chicken with spices in the leaves of lettuce;
  • 1 corn tortilla;
  • Half a cup of papaya
30 grams of low-fat cheddar cheese, 1 small apple
  • Asparagus with lemon and chili, crunchy Chinese cabbage – chopped in a salad
  • Half a cup of brown rice
  • Half a cup of blackberries
  • scrambled eggs from 1 egg,
  • 1 slice of soy bread,
  • 1 cup of skim milk.
1 small banana
  • Lunch: salad with smoked salmon, 120 g fat-free vanilla yogurt, 1 slice of bread, buckwheat.
  • Snack: 1 apricot.
1 Apricot
  • half cup steamed carrots,
  • 1 cup of rice noodles,
  • 1 cup strawberries

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Risk of gluten free diet

In the treatment of the celiac disease or gluten allergy, individuals are recommended to eat varieties of food that exclude ‘gluten’ protein. However, while putting over emphasize on weight loss issue, you should not deprive your body of the essential nutrients. Sometimes people make the diet harmful for the body. The scientific analysis of diets shows that in many cases the “gluten-free diet” leads the body towards lack of essential vitamins and nutrients, such as potassium (k), folic acid, vitamins B, Vitamin-D, iron (Fe), etc.

How to combat risk

  • To avoid this issue, you can follow recipes prepared through partial or total exclusions of the gluten products.
  • You can also take vitamin supplements to replenish the lack vitamins and minerals in the body.
  • While planning a gluten free diet menu, you can select food items that are less exposed to processing, such as, cereals (restricted), eggs, legumes, fruits, vegetables, meats including poultry and fish, dairy products including, milk, natural cheese, plain yogurt, etc.
  • A gluten-free diet allows making quite diverse and quite balanced menu. It doesn’t require individuals to bring a huge change in their eating habits; because bread and pastries can be prepared from rice, soy and buckwheat flour.
  • In your gluten free menu for weight loss, you can assure a balanced diet with a proper combination of essential liquids, vitamins, minerals, nutrients, protein and carbohydrate through maintaining a proper combination between the order and quantity of foods.
  • Certain vitamins and medicines can also be composed of gluten. Therefore, you can check the composition of your medical products. If they include such substance is found as gluten, preparations must be replaced with similar products made from gluten-free ingredients.

Concluding remarks

Gluten free diet for weight loss is quite flexible. Before starting the diet you can consult with a dietitian for the best result in the shortest possible time. However, during continuing the diet, if you experience any health issues, then it is recommended to stop the diet and visit a doctor without delay.

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