How To Lose Weight On A Gluten Free Vegetarian Diet

The interest in gluten free diets has gained steady attention over the past 10 years. A decade ago, it was harder to find restaurants that had a gluten free menu, or parts of the grocery store that shelved exclusively gluten free foods. For people living with celiac disease or gluten sensitivity, the availability of gluten free foods is a welcome relief.

, not naturally occuring gluten free foods (there's a difference). This post will help guide you through how to start a gluten free diet and what you should avoid to stay healthy.

I've got a big list of foods you should include in your gluten free diet below, but for now, keep reading so you know what to avoid.

My Gluten Free Story & The Hell I Went Through Getting A Diagnosis

Yes, quite obviously a gluten free diet is just that...free of gluten. But first, it's important to understand that gluten is simply the proteins found in gluten-containing grains. Like with most allergies or sensitivities to food, people react to a protein. With gluten is a class of proteins. The protein people react to in most cases of celiac disease, for example, are gliadin and glutenin.

If you have celiac disease, or some type of gluten sensitivity, then you'll absolutely want to avoid foods from the list below. Keep in mind, these foods have been broken down into literally thousands of other foods, so I've listed several more foods, later in this post, to keep an eye out for as well.

Because some variation of gluten is used in thousands of food products, it can be hard to avoid. Gluten is in much more than a loaf of bread or bowl of cereal. Foods you'd never think contain gluten are full of it. If you think you're sensitive to gluten and need to avoid it (we'll get to that later), then it's important to read ingredient labels to become familiar with names that translate to gluten.

Hoping To Lose Weight By Going Gluten Free? Think Twice!

The Celiac Disease Foundation states, 1 in 100 people has celiac disease, which is an auto-immune condition which affects the small intestine when gluten is consumed. It's a true disease that can be diagnosed with a blood test. People with celiac disease must avoid gluten. When the small intestine is damaged due to celiac disease, nutrient absorption can be compromised and inflammation an occur. According to the Mayo Clinic, some of the symptoms of celiac disease include nutrient deficiencies, bone loss, joint pain, anemia, poor skin conditions, diarrhea, weight loss, vomiting, and of course, stomach pain - to name a few. Of course, consult a medical practitioner if you think you may have celiac disease.

Another condition known as gluten sensitivity or non-celiac gluten sensitivity is much less understood in Western medicine, but is pervasive nonetheless. Gluten sensitivity is a condition in which the body can't properly digest or break down gluten, resulting in symptoms, in some cases, similar to (but generally not as severe as) celiac disease, however, there can be exceptions. If the lining of the gut is affected, the immune system can be compromised resulting in inflammation, stomach pain, skin conditions, indigestion, and myriad other symptoms. Diagnosis of gluten sensitivity is done through the elimination of testing for celiac disease or wheat allergies.

Again, should you develop any of these symptoms, don't assume it's gluten sensitivity. Consult a physician as there could be a greater underlying reason.

Gluten Free Diet For Beginners: The Ultimate Dieting Guide For Astonishing Health Benefits And Improve Weight Loss For Men & Women By Switching To A Gluten Free Lifestyle Now, Delicious Recipes Included!

You're on board with following a gluten free diet. Great! I've been eating gluten free for over a decade, and it's really not difficult - but you 

You might wonder, does a gluten free diet lead to weight loss? Possibly - but not always. Let me explain. You want to cut out gluten to either a) lose weight, b) improve digestion or c) feel better in some way. If you go to the store to swap out a garden variety shopping list, including processed food, for their gluten-free counterpart, you won't see as fast of a change.

The only thing that separates a box of regular box of chocolate chip cookies from a variety that contain no gluten is just that - one isn't gluten free and the other is. There is still just as much sugar and other processed ingredients, just sans gluten.

Can I Lose Weight By Following A Gluten Free Diet?

Bottom Line: Gluten free processed foods are not healthier than regular foods - they're just gluten free. This may be beneficial if you have intestinal permeability (leaky gut), gluten sensitivity or celiac disease, but don't eat these types of foods in abundance or you'll never see a difference.

Gluten Free Diets are free of gluten, but contain other non-gluten grains, including corn and rice, as well as starches like potatoes. Gluten free diets are also inclusive of all types of sugars, dairy, beans and peanuts.

Grains, including corn and rice, as well as white potatoes. Most paleo diets permit sweet potatoes. Paleo diets are also free of dairy and refined sugar, but include dates, date sugar and coconut sugar. Paleo diets also avoid peanuts and beans.

Top 10 Gluten Free Foods To Help You Lose Weight

This is a very down and dirty explanation, but you get the gist of it. What they have in common is that they're both gluten free.

Sometimes we get so caught up in foods containing gluten, we forget that there are hundreds of foods you can safely eat that are naturally gluten free. These are the foods you should start with. The rest of those gluten free food products? They're treats - not sustenance.

Here is my very abbreviated list of naturally gluten free foods. This isn't necessarily what I will buy from the store, but if you want to do this right, this is a good place to start. Below this section is a long list of my favorite gluten free recipes.

Gluten Free Diet

**Soy: soy is gluten free, but I don't promote soy consumption in any way, shape or form. It's largely GMO here in the US, and in my opinion, a horrible food choice. Soy wasn't even introduced into our food system until 1913, and before then it was an industrial ingredient. The only exception I make for soy is 

I do buy gluten free food products from the store, but try to make most foods in my kitchen. Here is a quick list of recipes you might like to try to make. I also wrote a book called

Do you have any questions about gluten free diets? Leave a comment below to let me know! I'd love to hear from you.A meal plan is just what it sounds like - a list of meals and snacks you’ll make and eat in the next few days or weeks.

Naturally Gluten Free Foods For Weight Loss

That helps you know exactly what ingredients you’ll need and what to add to your shopping list, and it saves you time every day that you’d spend on figuring out what to eat. It also helps if you want to meal prep some foods.

When you’re gluten-free, there are certain factors you need to consider (like which foods you can’t have), so planning ahead can really save you so much time.

So, if you’re trying to lose weight and you want to start a gluten-free diet because of weight loss, or if you can’t eat gluten because of celiac disease or some health reasons, making a healthy gluten-free meal plan for yourself can be very time-saving.

Gluten Free Is Not A Weight Loss Diet

To help take the burden off your shoulders, I’m creating this healthy and nutritious weight loss meal plan specifically for those of you that are on a gluten-free diet.

This 3-day gluten-free diet plan can be used as inspiration for a healthy diet plan you can create for yourself, for all of the other days!

And just note, gluten is a protein found in wheat, rye, barley, and triticale. Veggies, meats, fruits, dairy products - all of that is usually gluten-free. However, make sure you read the labels when you’re buying any packaged foods, just to be safe. There are many gluten-free options and versions of foods that aren’t typically gluten-free, so you can find those, but make sure you read the label always.

Weight Loss: Follow This Gluten Free Diet To Lose Weight

Since you need to intake healthy fat, avocados are a great source of that (another great source of healthy fats is olive oil, btw)! And this might be my favorite gluten free recipe, so definitely try it out!

Not a fan of guacamole? Swap it out for a hummus dip made from a blend of black beans or chickpeas. I like this simple recipe from registered dietitians. It’s vegan and gluten-free!Whether you are consuming a gluten-free diet due to a gluten allergy, sensitivity, full-blown intolerance, or simply to shed some extra pounds this diet can be very beneficial. After beginning my gluten-free journey over a decade ago following a celiac diagnosis, I have completely regained my health and dropped over 15 pounds.

Losing weight on a gluten-free diet requires a regular intake of whole naturally gluten-free foods as opposed to packaged gluten-free alternatives. Whole natural foods such as rice, potatoes, beans, greens, and fruit are all examples of healthy gluten-free foods that can aid in weight loss.

Gluten Free Diets: Do They Help You Lose Weight?

Many people substitute their old gluten-containing foods with commercial gluten-free alternatives. But there is a much healthier and sustainable way to achieve weight loss benefits from this diet.

The weight loss