Does Gluten free eating help me lose weight fast?
Gluten free often sounds scary and difficult. Many of you may be thinking, “I’m not a coeliac so why am I being recommended to eat gluten-free?”
Many health conditions and symptoms are being recognized as having links to gluten intolerance as more and more people are suffering from Non-Coeliac Gluten Sensitivity.
Science has discovered in recent years, that gastro-intestinal symptoms are just the tip of the iceberg regarding the ways the body can respond to gluten in the diet. Some of the most common symptoms in gluten sensitive people include;
· Abdominal pain
· Lack of wellbeing
· Diarrhoea or constipation
· Anxiety or depression
· Brain fog
· GERD –
· Joint & muscle pain
If you are currently, or have been suffering any of the above, we are likely to recommend a period of gluten-free eating for you which could be short or long term depending on your response to the changes.
Don’t be concerned, you will not miss out on any important nutrients by removing gluten-containing foods from your diet. In fact, quite the opposite! The most important piece of this experience for you is to start reading labels. In Australia, any packaged food at risk of containing wheat, rye, barley, oats, or any gluten at all, must be labeled as such.
Start taking more notice of What you are actually putting into your body. Focus on what you CAN choose to eat and increase your Real Food Intake while minimizing processed & packaged foods as much as possible.
What to Avoid;
· Gluten containing grains – wheat (pasta, bread, couscous), barley (plus malt), rye, oats, spelt, triticale, semolina, burghul (used in tabouli)
· Sauces thickened with flour (ask at restaurants and cafes for the gluten free options)
· Food additives in the range of 1400-1450 (especially if they state 1400 (wheat))
What to Eat;
Proteins – Beef, lamb, kangaroo, chicken, turkey, fresh fish, shellfish, eggs (free range or organic if possible), tempeh or tofu (if no soy allergy), whey or vegan protein powders to supplement if needed
Dairy (organic where possible) – milk, grass fed butter or ghee, natural yogurt, cheeses
Vegetables – Everything, however, best to avoid most canned products
Fruit – fresh or frozen, preferably keep dried fruit to a bare minimum, occasional snack
Good Fats – Avocado, Olive Oil (cold on salads), Macadamia Oil, Grass Fed Ghee or Butter, Coconut Oil, Flaxseed Oil (cold on salads), raw nuts & seeds (not peanuts)
Legumes (beans, chickpeas, lentils) – if no allergies, digestive issues or insulin problems
Grains (if no insulin issues) – amaranth, buckwheat, quinoa, rice (brown, red, black, wild), millet, flour alternatives (almond meal, coconut flour, arrowroot, cornflour, besan flour, brown rice flour, buckwheat flour)
Spices, herbs, dressings – mustard (all types), apple cider vinegar, coconut aminos / vinegar / nectar (as a sweetener), salsa (home made), guacamole, lemon juice, ALL fresh herbs and spices
What to Drink;
Water – filtered if possible – 8-10 glasses per day
Coffee (limit to 1-2/day)
Alcohol – white spirits or wine (2 days per week, no more than 2 standard drinks)
Although we will provide a list of foods for you, each patient is individually assessed and monitored. A personalized eating and lifestyle plan will be developed for you with your needs, wants, and preferences taken into consideration. To ensure you are best able to achieve your goals, your plan will be adjusted along the way to fit your personal requirements.