Can You Lose Weight Eating Gluten Free Foods

More than fifty-percent of Americans are significantly overweight, thanks largely to mass grain consumption, processed foods, refined flours, and sugars. Fortunately, many people are committing themselves to getting healthy, losing weight and reclaiming the lives they deserve. In my book,

The body steals protein from the muscle bank to feed the immune system to combat the inflammatory effects of grain consumption. The body also increases its production of the hormone cortisol to fight this inflammation. The result? Inflammation and pain as muscle shrinks (atrophies) and compresses joints. Many of the drugs used to mask pain or reduce inflammation interfere with long term healing and can over time actually damage the gut, causing more pain and inflammation. Moreover, such drugs deplete the body of vitamin B12 and other vital nutrients essential to healing (watch this video for more on this).

The chronic pain that results leads to exercise avoidance which makes you more likely to gain weight, which makes it harder and more painful to be active… the cycle never ends until the diet changes.

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Contrary to popular belief, gluten sensitivity contributes to obesity much more commonly than it contributes to weight loss. Most people with gluten sensitivity struggle with an inability to lose weight, and for this reason, I put together a list of high quality TRUE gluten free fat burning foods.

Going gluten free for many will lead to fat loss, but I created a list of foods that can help expedite this process in a healthy manor.

What are fat burning foods? They are foods that have been clinically shown to help burn fat in any number of ways. Some of them boost metabolism. Some help prevent carbs from being stored as fat. Others prompt hormonal responses that signal the body to release fat you already have stored. Still others help regulate blood sugar and reduce insulin, which is a fat-storing hormone.

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In a quest to lose fat, it’s important to include plenty of fresh, whole foods in the diet and to make fat burning foods a part of your diet as well. But if you’re also sensitive to gluten or have been diagnosed with Celiac disease, it can be difficult to know which gluten free foods are best for helping you to burn fat. We’ve compiled a list of 7 of the best TRUE gluten free fat burning foods to help you make the best choices.

By including these seven gluten free fat burning foods in a diet full of whole, fresh vegetables, fruits and lean proteins, you can burn fat faster and do it without starving yourself or depriving yourself of pleasure. Those two things are key to success on any diet.

This is the missing element for many. The gluten free diet change can help with weight loss, but without exercise, most his a weight loss plateau. New research has shown that the best way to exercise for a longer life is also the best way to exercise for fast fat loss.

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, found that very short durations of High-Intensity Interval Training (HIIT) reduced mortality rates far more significantly than longer bouts of moderate exercise.

In the study, researchers examined the health data of 200, 000 adults, noting how often and how vigorously each person exercised, and then comparing this data to the death statistics among the participants.

What they found was that people who followed the current guideline of moderate exercise for 150 minutes per week reduced their risk of early death. But those that spent up to 30% of their exercise time working out at a high intensity (a total of 45 minutes during the week) were 9% less likely to die prematurely than the moderate group. Even more motivating, people who exercised at a high intensity for more than 30% of their workout time (45 minute and up per week) reduced their risk of early death by an additional 13% over those who worked out moderately.

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Why is this so exciting? Because HIIT, or high-intensity interval training has already been proven in study after study to be the best way to exercise for fast fat loss.

High-intensity interval training is the best way to exercise for fast fat loss for a number of reasons. First, let’s look at the physiological reasons.

HIIT places a far greater demand on your body because of the constant challenge of switching from moderate work to short bursts of very intense work. This boosts your metabolism for up to 48 hours after your workout. HIIT has also been shown in research studies to help regulate insulin release and blood sugar levels, which helps prevent the storage of new fat and prompt the release of fat you already have stored on your abdomen.

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You can adapt almost any type of cardio to HITT, be it walking, running, swimming, biking or even weight-training, so there’s a way for you to do HIIT no matter which type of cardio you prefer. Contrary to some people’s misconceptions, HIIT is not just for the advanced exerciser. Even people who have been sedentary for years can do HIIT, because “high-intensity” means high-intensity for you, at your current fitness level.

Lastly, but most importantly in some cases, HIIT workouts take up very little time. You can get in a very effective HIIT workout in as few as ten minutes, three times per week. That means that anyone can include HIIT on their schedules, no matter how busy they are. As a bonus, you can do HIIT anywhere, without any equipment at all.

All of this adds up to HIIT being the best exercise for fat loss because it is effective, accessible to anyone and doable for anyone, no matter their fitness level, busy schedule or budget.

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Starting a HIIT routine is extremely simple. The protocol is to warm up for at least two minutes, then work out at a moderate pace for two minutes, then at the highest intensity you can perform for 15 seconds. You repeat those last two steps 2-4 times, then cool down.

How many times you repeat the cycle depends on your fitness level and the time you want to spend. What you do depends on your personal choice. You can walk/run, jog/sprint, swim the crawl/swim the butterfly, cycle on flat ground/cycle uphill or in a lower gear and so on.

As you adapt, it is just as easy to ramp up your workout. Simply make the moderate periods shorter and the intense periods longer.

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Not only does HIIT lead to fast results in muscle gain and fat loss, you’ll also have the psychological satisfaction of knowing that you’re doing something to improve the quality AND quantity of your life.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 

The entire contents of this website are based upon the opinions of Peter Osborne, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Peter Osborne and his community. Peter Osborne encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. is going gluten-free these days. Sales of gluten-free foods have skyrocketed, and according to one survey, nearly one-third of American adults say they’re trying to reduce or avoid gluten consumption.

A Gluten Free Food List For Different Diets

First things first: Unless you have celiac disease or a wheat allergy, you likely don’t need to avoid gluten. Talk to your doctor before making any major changes to your diet.

And cutting back on gluten may push you to choose more whole foods and fewer processed foods, which can support your weight-loss goals.

If you’re trying to limit your gluten intake — for any reason — here are five gluten-free foods that can help with weight loss.

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This creamy fruit is high in fiber, healthy fats, and potassium. Research suggests that adding half an avocado to a meal may help you feel fuller for up to five hours.

But before you go mashing an entire avocado on your toast, keep in mind that a typical serving size is one-third of a medium avocado.

White rice is processed to remove the bran and germ, which eliminates many of the nutrients and much of the fiber. Brown rice only has the husk removed, so this grain is still packed with vitamins and minerals, plus fiber for satiety.

How To Lose Weight On A Gluten Free Diet

A cup of cooked quinoa contains 8 grams of muscle-building protein and 5 grams of filling fiber, along with vitamins and minerals like calcium, magnesium, potassium, and folate.

Try this Ahi and Avocado Sushi recipe, which replaces rice with quinoa, or bake up a protein-packed pan of Spinach, Tomato, Quinoa Breakfast Casserole for a week’s worth of gluten-free breakfasts.

Buckwheat has a nutty flavor and can be used as an alternative to rice or quinoa, while buckwheat flour is a great gluten-free option for pancakes and the main ingredient in Japanese soba noodles.

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All fresh fruits and veggies are gluten-free — yep, even