There are many people with celiac disease or who have developed a hypersensitivity to gluten who want to lose weight with gluten free diet . This is because eliminating gluten from your diet does not always bring benefits to the line.
A valid help comes from the correct knowledge of foods and their nutritional properties. For example, in gluten free cereals the calorie intake can be even higher than those that contain gluten. In fact, in the diet for celiacs, it is important to know that some cereals such as millet and corn have less protein intake, but are richer in carbohydrates . Not to mention the industrial products made with gluten free flours, which contain a greater quantity of sugars and fats.
Precisely for this reason, for celiacs who want to lose weight with gluten free diet, it is essential to follow a correct diet. As often happens, the quality and nutritional quantity of the products it normally takes are influencing an individual’s weight. Knowing some guidelines on how to follow a gluten free diet will help you eat in a healthy and nutritionally balanced way, avoiding unnecessary calorie intake .
Find out how to lose weight with gluten free diet and find examples of healthy gluten-free nutrition.
1 – Lose weight with gluten free diet: satisfying breakfast
If your goal is to lose weight with gluten free diet, it is important to start the day with the right amount of nutrients and vitamins .
Set aside ready-made snacks and snacks and prefer healthier gluten free alternatives. Green light to seasonal fruit , served with a pot of yogurt , which provides protein. The alternative to yogurt is milk, preferably partially skimmed. As for milk of vegetable origin, it must not contain added fats or salts.
However, also pay attention to the added sugars, present mainly in gluten-free rice milk.
In addition, for biscuits or other baked goods (even savory, why not?) It is good to prepare them at home, in order to ensure the quality of the ingredients and the reduction of fats .
Finally, smoothies offer excellent benefits for skin and health. Based on fruit and vegetables only, they are the right alternative for a tasty and, above all, light breakfast.
2 – Healthy and light foods for weight loss with gluten free diet
For a celiac with a few extra pounds can lose weight with gluten free diet means above all knowing well the gluten-free foods, which can often be misleading.
The gluten free pasta does not necessarily fewer calories than wheat.
So, get in the habit of always reading the labels and checking the amount of fat and sugar present. Corn paste, for example, has a higher glycemic index than wheat, so it is preferable to eat it for lunch, occasionally.
One trick to eating healthily and losing weight is to consume gluten free types of cereals or pseudo- cereals that are rich in protein but have a low glycemic index , such as quinoa and amaranth.
3 – Legumes, precious source of proteins and carbohydrates
The gluten-free diet can often be deficient in vegetable fibers , present in many cereals forbidden to celiacs. So, you need to compensate with legumes, fruits and vegetables .
In fact, finding the shape with legumes is simple: they are very low in fat , rich in proteins and vegetable carbohydrates and naturally gluten-free. They can be eaten whole or in the form of flour.
Legume pasta, in particular, is low in carbohydrates but rich in vegetable proteins and fiber . The legumes with which it is generally made, used in purity, are:
- lentils, especially red ones
- green peas
- black beans.
4 – Bread, pizza, snacks and desserts: which are the most dietary ones?
If the intent is to lose weight, avoid excessive consumption of packaged foods rich in fats, such as gluten-free frozen pizzas, sandwich bread and desserts. Learn to cook them at home, thus limiting fats and cutting calories with simple tricks.
Even the “hunger-breaker” snacks are not very aligned with the idea of losing weight. If you are following a gluten-free diet, consume yogurt, fresh and dried fruit or energy bars, possibly homemade, based on gluten-free cereals and honey for snacks.
Finally, remember that following a gluten-free weight loss diet does not mean giving up a little comforting pamper. For example, a home-made , healthy and genuine sweet , to be enjoyed in case of need!
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