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Losing Weight on the Gluten-Free Diet

January 4, 2013

Losing Weight on the Gluten-Free Diet

January 04, 2013


I’m struggling to lose weight now that I’ve “mastered” the gluten-free diet after being on it for 4 years. Other than eating salads at every meal, do you have any suggestions or foods that I should totally avoid?



Dear Mary-Frances,

Thanks so much for your question, and perfect timing since many people are looking for weight loss solutions in the New Year.

My short answer to your second question is that, no, there aren’t any foods you should totally avoid, as I believe this “all or nothing” approach to eating should be avoided at all costs, as it rarely leads to lasting weight loss or good health.

Instead, and to answer your first question, my first suggestion is to examine your overall diet and see what small tweaks can be made that will lead to better health and gradual weight loss.

For instance, how many servings of vegetables and fruit are you eating each day? I recommend a minimum of 5 servings to all my clients, with the ultimate goal of 7-9 servings per day. The great thing about produce, is that not only is it full of nutrients, but with a high fiber content, it’s also filling, and I find that many of my clients replace “less nutrient dense, more caloric foods” with veggies and fruits when they take this approach. This is turn, will ultimately lead to gradual weight loss.

My next suggestion, would be to make sure you are consuming a well-balanced diet at every meal and a snack that includes complex gluten-free carbohydrates (vegetables, fruit, quinoa, millet, gluten-free oats, brown or black rice, corn, and more), lean protein (fish, grass-fed beef, poultry, tofu, eggs, beans and legumes) and healthy fats (olives/olive oil, avocado, nuts and seeds, high-oleic sunflower oil and fatty fish). This combination of macro nutrients will keep you full throughout the day and will provide you the energy you need to exercise, which is an equally important for weight control.

To help you achieve your goals, I highly recommend a personal nutrition consultation with a dietitian skilled in the gluten-free diet. It is a worthwhile investment and he or she will be able to work with you on a diet that not only meets your health and nutrition needs, but also will be one that you enjoy, which is so important for long-term success!

In good health,

EA Stewart, MBA, RD


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