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Q&A with Australian Health Practitioners
Do you lose much weight on a gluten free diet?
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Do you lose a bit of body mass? is it worth going on just to lose weight -
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Denise Burbidge
Dietitian, Nutritionist
Denise is an Accredited Practising Dietitian working in private practice in Melbourne, and consulting to aged care facilities throughout Victoria. Denise has a particular interest … View Profile
A gluten free diet is desinged to assist people with gluten intolerances and for the management of coeliac disease. It is not recommended as a weight loss strategy.
As gluten has important food properties, many gluten free products end up being higher in fat and sugar compared to gluten containing comparable foods to make products more palatable. Careful planning is required with a gluten free diet to achieve all of your nutrition needs and avoid unnecessary fats and sugar intake. Additionally many gluten free breads and cereals are often lower in fibre than gluten containing options. Fibre is important in planning a weight loss diet as it assists in slowing down digestion and helps us all to feel fuller for longer and hence eat less.
If you are looking to reduce your weight I would recommend looking at options that consider the following:- setting yourself realistic goals you can achive and maintain
- portion control
- low GI carbohydrate foods
- low fat options
- regular physical activity and
- sustainable meal planning
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- setting yourself realistic goals you can achive and maintain
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Dr Adam Gavine
Chiropractor
I am a chiropractor who specialises in Active Release Techniques and instrument assisted soft-tissue treatment. I have a keen interest in everything nutritional as I … View Profile
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Anonymous
Dr Adam Gavine,
You are a Chiropractor and are giving inaccuarate dietary advice outside of your qualifications. this question is addressed at health professionals who are experts in nutrition such as Accredited Practising Dietitians (APDs). Denise has given great tips and accurate advice, I would encourage others reading this to consult an APD for expert dietary advice and guidance.Report this post
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Dr Adam Gavine
Chiropractor
I am a chiropractor who specialises in Active Release Techniques and instrument assisted soft-tissue treatment. I have a keen interest in everything nutritional as I … View Profile
nil
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Joanna Baker
Nutritionist, Registered Nurse
Everyday Nutrition founder Joanna Baker has been working in healthcare for 2o years. As an Accredited Practicing Dietitian and a Registered Nurse, she has seen … View Profile
I have to agree with both Denise and the anonymous user above.
Gluten free diets temselves do not cause weight loss and people who follow them must do so with careful planning to avoid nutrient deficiencies. Like any diet that restricts a food or food group this is a very real risk, and should not be taken lightly. The only way to ensure real weight loss is slowly and sensibly. There is no quick fix, other than following a sensible eating plan.
On the side, carbs are only converted to fat in extreme circumstances. It is not efficient to convert carbs to fat on a biochemical level and our body knows this. But, if we eat more carbs than our body needs any fat we eat will go straight to storage rather than being used for energy.
Good luck
Joanna Baker
BHSc. RN divI. GC human nutr.Report this post
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Elizabeth Newsham-West
Dietitian
Not necessarily. Weight loss is associated with eating healthy food in the right amounts with regular exercise whether gluten is included or excluded.
For some who are diagnosed with Coeliac disease where the removal of gluten from the diet is required for health, it can mean that nutrients can be better absorbed and weight can increase.
A gluten free (GF) diet removes cereal grains that contain gluten ( wheat, barley, rye, and oats). There are many alternatives to these grain which are gluten free ( amaranth, millet, buckwheat, corn, rice, quinoa). It is not necessarily a healthy eating plan and care is required as it can be high in refined carbohydrate, low in fibre as many gluten free alternatives can be highly processed and high fat and sugar foods can be used when dietary guidance hasn't been given on how to achieve a healthy GF diet meeting all nutritional needs.Report this post
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I found that making the swap helped me to raise my protein intake, and notice other things like preservatives, lactose and what other healthy, non-gluten carbs exist (and how to cook with them) helped me to loose weight (not all weight I needed to , or wanted to loose- since realising I have to learn how to combine being a vegetarian, gluten intolerant and lactose intolerant).
This is because I am relearning everything I ever knew about food combining and nutrient contents. At the start this is hard, and lots if research is needed (and some money in the bank preferable!). This meant that those extra few kilos were not lost in a healthy way. They were lost in a malnutritioned way. This is something you need to try to avoid, as this kind if weight loss results in cravings and rebound weight gain- not to mention the damage it causes to your body and your brain!
Low Gi carbs are essential so finding a new way to add them to your diet is very important, as is learning how to make sure you eat enough protein for your body to function correctly (MIN daily intake of grams / kg body weight is a guideline I got given), and drink at least 2 litres of water per day. These are just a few basics that I followed the year prior to finding out I was Gluten intolerant. In that year, I lost 15kg, of wanted weight loss, and have managed to keep every kilo off (taking gluten out of my diet during this time lead to discovering my intolerances when I achieved my goal weight and reintroduced pasta/pizza into my diet).
Making sure you learn how to meet your bodies needs, and ensuring you drink enough water on a daily basis will aid loosing weight in a healthy way - where you maintain your inner and outter health.
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