5 Successful Strategies for How to Weight Loss When You're Gluten-Free (2024)

Many people who decide to use the gluten-free diet to lose weight do so because they're encouraged by how well it seems to work for others. But how can you make sure the diet will work for you?

The truth is, the results you've seen some celebrities get may seem magical, but they're actually not. Instead, those results are the result of careful eating, plenty of exercise—and yes, a diet devoid of wheat and gluten.

However, it's far from clear which of these factors is the most important, and it may well be that a healthy diet and lots of physical activity turn out to be much more important than eating gluten-free.

5 Successful Strategies for How to Weight Loss When You're Gluten-Free (1)

Does It Work?

It may even turn out that eating gluten-free doesn't do anything for your weight at all, beyond just limiting your food choices. There's certainly a debate about whether ditching wheat and gluten actually does help you lose weight more easily than simply dieting.

Some nutritionists say that dropping gluten from your diet means that you've got less you can eat, and therefore are consuming fewer calories overall... which naturally leads to weight loss.

However, other experts—notably, cardiologist Dr. William Davis, author of Wheat Belly—argue that wheat (and not just the gluten protein in wheat) actually augment your appetite, causing you to eat more.

In an interview, Dr. Davis said that wheat contains appetite-stimulating compounds that encourage your body to produce more insulin, a hormone that can cause you to store fat. However, there's no independent research to prove his claim.

In his own practice, Dr. Davis said he has seen people drop an average of about 15 to 20 pounds in a month when they simply eliminate wheat.

Yes, your mileage may vary—there's certainly no guarantee you'll see those kinds of results, and despite the positive anecdotal evidence, there hasn't been any published research on this yet to show whether or not it truly works.

The good news is, though, you can try several strategies that may maximize the results of your gluten-free weight loss efforts.

Avoid Processed Gluten-Free Foods

That gluten-free cake mix looks yummy (and it tastes pretty darn close to the real deal, too), but to really lose weight wheat- and gluten-free, you'll need to steer clear.

A few grain-based gluten-free products like snacks, bread, pizza, cookies, and cakes actually have even higher calories (and potentially can provoke an even more vigorous insulin response) than the wheat-based staples they're replacing.

In addition, lots of people seem to think that the term "gluten-free" on the label actually means "calorie-free." Remember this: Eating more calories just because they're found in gluten-free foods won't help you lose weight. Quite the opposite.

Count the calories in gluten-free foods, because they count too, just like calories in non-gluten-free foods.

Watch Your TotalCalories

Many people do find they drop weight seemingly effortlessly when they go gluten-free, but only up to a point. That point, says Dr. Davis, seems to come at about 15 to 20 pounds worth of weight loss for many people.

The truth is, going gluten-free tends to decrease your cravings and appetite overall (at least after your initial cravings for wheat-based treats have subsided), and a decreased appetite leads to fewer calories consumed.

To keep the weight-loss ball rolling, you'll probably need to start counting calories and try to stay within recommendations for your body.

Low-Carb, Grain-Free, or Paleo

This is controversial, but Dr. Davis and other advocates of a wheat and gluten-free diet for weight loss believe a low-carb diet is best for weight loss. It isn't just the wheat-based carbs that stimulate insulin production and make you hungry, the theory goes—it's all the carbs.

Dr. Davis advocates limiting high-carb foods like legumes and fruitsand entirely eliminating gluten-free grain-based foods like cereals and bread, most snack foods (like gluten-free potato chips), and foods containing high-fructose corn syrup.

It's possible to mind your nutritional needs and follow a low-carb, gluten-free diet, if you're careful. Make your carbs count.

Keep in mind that the jury's still out on the Paleo diet—some experts warn that you'll be passing up valuable vitamins, fiber, and other nutrients if you skimp on foods like fruit, beans, and whole grain rice.

Be Truly Gluten-Free

Lots of people think they're gluten-free when they're really not (gluten hides in many places you wouldn't suspect), and in some people, anecdotal evidence indicates even small amounts of wheat and gluten appear to curb weight loss when they're consumed on a regular basis.

There's no research on this, but if you're serious about trying to lose weight gluten-free, you may want to consider trying to eliminate all wheat and gluten. Otherwise, Dr. Davis warns, you may not completely stop the insulin response that keeps you from dropping the pounds.

Don't Forget to Exercise

This could be the most important tip of all.

Cutting the wheat and the gluten may help you lose weight more easily, but if you really want to accelerate your efforts, you're going to need to break a sweat.

Exercise can help you build more muscle and lose fat, and muscle burns more calories, helping you lose even more fat. Don't view your new gluten-free diet as a replacement for hitting the gym—make time for some healthy physical activities.

A Word From Verywell

Going wheat-free/gluten-free mayjump-start your weight loss efforts, but it's no magic bullet—to get the best results (and the body you want), you'll need to put in much more work than looking for the words "gluten-free" on a bag of cookies.

Incorporate some good exercise and a little bit of calorie-counting, and you should be on your way to success.

Frequently Asked Questions

  • What is a gluten belly?

    The term gluten belly may be used to refer to excessive and painful bloating that occurs when someone with celiac disease, non-celiac gluten sensitivity (NCGS), and wheat allergy eats food with gluten in it.

    Learn MoreFast Relief After Accidental Gluten Exposure

  • Will I lose weight on a gluten-free diet?

    Studies show that people with celiac disease who are overweight or obese can lose weight when they follow a gluten-free diet. However, there's no research showing that people who do not have celiac will get the same weight-loss benefits.

    Learn MoreWhat to Eat When You Have Celiac

  • Is a gluten-free diet healthier?

    For those with celiac disease, gluten sensitivity, wheat allergies, or conditions such as IBS, a gluten-free diet offers benefits like improving nutritional intake and reducing pain. However, for the general population, there's no proof that gluten-free diets help. On the contrary, there is some evidence that it may lead to nutritional deficiencies. Trying to adhere to the restrictions can also be a financial burden or create stress, which could negatively affect your overall health.

    Learn MoreCan You Become Gluten-Intolerant Later in Life?

5 Successful Strategies for How to Weight Loss When You're Gluten-Free (2024)

FAQs

How can I lose weight fast on a gluten-free diet? ›

5 Strategies for Gluten-Free Weight Loss Success
  1. Does It Work?
  2. Avoid Processed Foods.
  3. Watch Total Calories.
  4. Low-Carb/Grain-Free/Paleo.
  5. Be Truly Gluten-Free.
  6. Don't Forget Exercise.
  7. Frequently Asked Questions.
Jul 9, 2022

How do I get rid of gluten belly fat? ›

The best remedy for gluten belly is time. However, hydrating, resting, consuming peppermint or ginger, or using a heating pad can help you find momentary relief.

How can I be successful on a gluten-free diet? ›

Top 10 tips for a gluten-free diet
  1. Get used to reading food labels when you shop. ...
  2. Use gluten-free substitutes in place of gluten-containing foods. ...
  3. Remember lots of foods are naturally gluten-free. ...
  4. Enjoy naturally gluten-free grains and cereals. ...
  5. Know which alcohol to avoid.
Apr 4, 2023

How do celiacs lose weight? ›

5. Weight loss. A sharp drop in weight and difficulty keeping weight on are often early signs of celiac disease. This is because your body's ability to absorb nutrients is impaired, which may lead to malnutrition and weight loss.

What does a gluten belly look like? ›

FAQs about gluten intolerance symptoms

The intestines make up most of the middle and lower abdomen, so “gluten belly” will look like any other type of lower digestive tract bloating. However, if bloating seems to be a regular or constant problem, that's a possible sign that it may be due to gluten intolerance.

Is peanut butter gluten-free? ›

In its natural form, both peanuts and peanut butter are gluten-free. Many store-bought brands of peanut butter are also gluten-free, with gluten-containing peanut butter tending to be the exception rather than the rule.

What are the best things to eat on a gluten-free diet? ›

Many naturally gluten-free foods can be a part of a healthy diet:
  • Fruits and vegetables.
  • Beans, seeds, legumes and nuts in their natural, unprocessed forms.
  • Eggs.
  • Lean, nonprocessed meats, fish and poultry.
  • Most low-fat dairy products.

What happens to your body when you stop eating gluten? ›

There's no scientific evidence to suggest that people actually go through “withdrawal” when they stop eating gluten. Some people report feeling dizziness, nausea, extreme hunger and even anxiety and depression when they suddenly go from eating a lot of gluten to being gluten-free.

What are the negative side effects of a gluten-free diet? ›

Numerous studies have shown that diets that are gluten free tend to be deficient in protein, folate, iron, niacin, riboflavin, thiamin, B12, zinc, selenium, and fiber. In addition, they are more apt to have higher levels of nickel, which is highly allergenic to some patients.

Why am I gaining weight on a gluten-free diet? ›

Gluten-free processed foods often contain more calories, fat, sugar and carbohydrates, and less fiber than gluten-containing processed foods. Over-eating these particular foods can lead to unwanted weight gain.

What do celiac stools look like? ›

Diarrhea caused by celiac disease is due to the maldigestion and malabsorption of nutrients. The stools might be watery or semiformed, light tan or gray, and oily or frothy. The stools have a characteristic foul odor.

Why am I not losing weight on a gluten-free diet? ›

Many people confuse the gluten-free diet for a weight-loss diet. Some people need gluten-free diets because they are intolerant or sensitive to the protein commonly found in wheat, rye, and barley. A gluten-free diet is not necessarily healthier than a normal diet, which is often why it's not linked with weight loss.

How long does it take for a gluten-free diet to make a difference? ›

Your symptoms should improve considerably within weeks of starting a gluten-free diet. However, it may take up to a few years for your digestive system to heal completely. A GP will offer you an annual review during which your height and weight will be measured and your symptoms reviewed.

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