Can Going Gluten Free Help You to Lose Weight?

The short answer is for some people, yes it can. This is one of the reasons going gluten free became so trendy in the first place. But is it just a fad diet or are there real benefits to eliminating gluten? Well, that depends on how you go about it. 

Going gluten free is a popular choice for losing weight but it pays to be super smart about how you go about a gluten-free diet. It’s really easy to get things wrong and put on weight instead. Here’s how to make sure that your transition to being gluten-free is healthy and will be more likely to promote fat loss*.

Does gluten affect your weight?

Going gluten free may have an effect on your weight, even if you don’t have an allergy or sensitivity to gluten.

Some experts have argued that the problem may lie with wheat itself and not just gluten since wheat contains compounds that may boost appetite and encourage overeating. Thanks to modern processing methods, wheat products can also cause a dramatic rise in blood sugar levels - maybe more so than sugar! The end result? You may be more likely to store belly fat and increase overall inflammation which also contributes to weight gain. 

For some, avoiding gluten can be a game changer. 

I talked about the link between gluten and IBS in my last post which you can read here. But if you have celiac disease, going gluten free is an absolute must as eating even trace amounts of gluten can cause damage to the small intestine resulting in a whole heap of unpleasant symptoms (and not just in your gut!). Many people with celiac disease don’t need to lose weight and will often shed pounds without even trying - often because nutrients can’t be absorbed properly from the food you’re eating. But some people do also gain weight if they’re celiac so it’s not black and white. The only real way to know if you need to avoid gluten for your health, as well as your weight? Get tested to see if celiac disease might be what’s going on.

Going gluten free can also have benefits for people who are sensitive to gluten (but not celiac) and autoimmune conditions. While it’s not as damaging as celiac disease, gluten sensitivity can cause a lot of symptoms too, including weight gain and/or weight loss resistance. Inflammation and insulin resistance are often at the root of this, so avoiding gluten may help to get your weight in check and reduce or eliminate symptoms. 

How to make sure a gluten free diet aids fat loss

Going gluten free doesn’t automatically lead to weight loss, especially if you make some super common mistakes with your gluten free diet. A lot of people actually put on weight when they go gluten free, so be sure to avoid these pitfalls!  

With these tips, you’ll be ready to make sure that your gluten free diet is actually healthy and fat loss friendly. 

Avoid super processed gluten free foods. A lot of gluten free substitutes for bread, cake and other foods are still just highly processed, empty calorie foods. They often contain more calories, fat, sugar and salt which can all contribute to weight gain, insulin resistance, inflammations, etc. A lot of the time, gluten free alternatives are just junk food, so don’t assume that because it’s gluten-free it’s automatically healthy.

It’s hugely important to check the labels when you’re buying gluten free foods and avoid anything that is high in sugar and processed grains or starches. Other than the occasional indulgence, make sure that your gluten free diet stays clear of processed options and is packed full of nutrient dense, fiber rich foods that won’t pack on extra pounds and contribute to other health problems.

Be aware of hidden gluten. Gluten can lurk in some surprising places and you won’t just find it in the obvious culprits such as bread and cakes. If you’re serious about going gluten free, check that you’re not accidentally consuming gluten in foods you don’t expect to find it in. Here is a great list of gluten containing foods from Neurologist Dr. David Perlmutter. 

Eat a healthy, balanced diet. It’s super important to make sure that you eat a nutrient-dense diet when you’re gluten free. Wild rice, quinoa and buckwheat can be perfect gluten free replacements to stay healthy and still promote fat loss. 

See going gluten free as a starting point. Going gluten free is a great starting point for weight loss and can be super helpful alongside other lifestyle changes such as regular exercise and eating right for your body and activity level. Eating clean and getting plenty of whole foods that are naturally gluten free can be very effective when it comes to fat loss and your overall health will improve too.

*If you’ve worked with me before, you know that I am not a fan of using the scale to gauge body composition. Bodyfat percentage and muscle mass are far better measures of fitness than weight, and the more lean muscle mass you have, the more calories you burn just being alive (this is called your resting metabolic rate). Fast weight loss usually = muscle loss along with some fat loss, and the goal should always be to maintain lean muscle while reducing bodyfat. A good personal trainer or nutrition coach will understand this difference and guide you through how to go about getting the desired results. If you need help navigating this, schedule a free Coffee Talk and let’s chat about your health goals!