Most Effective Gluten-Free Diet For Weight Loss
Gluten is basically a kind of protein, which is found in cereal grains like rye, barley, and wheat, etc. Thus, all the products manufactured using these grains contain gluten in specific amounts. Lately, many celebrities and common people are posting stories on the internet about a gluten-free diet for weight loss. But, does cutting down gluten from your diet really help in weight loss? Before talking about that, let’s know a little bit more about gluten & the foods that are rich in gluten.
What is gluten?
Gluten refers to the two types of proteins found in grains like wheat, barley, etc. These two proteins are commonly known as the Prolamin & the Glutelin. The main function of gluten is to keep the foods glued together in a specific shape. For example, when you knead the dough by stretching, it is possible because of gluten. Some examples of foods that contain gluten include wheat flours, bread, pasta, cereals, and noodles, etc. Therefore, all the products without wheat are gluten-free.
Generally, the people suffering from celiac disease or wheat allergy go for a gluten-free diet. But in recent years, a lot of people have adopted a gluten-free diet as they believe it helps in weight loss. In reality, cutting down gluten is not what promotes weight loss, but shifting to a healthy diet does. When you don’t eat gluten, you tend to avoid processed foods like burgers, pizzas, cakes, etc. As a result, you shift to healthy foods like fruits, vegetables, meats, fishes, seeds, nuts, etc.
Here are some of the best experts recommended gluten-free foods to lose weight quickly.
Fresh fruits – Fresh fruits are high-nutrition foods that are rich in nutrients and healthy fats. Apart from being low-fat foods, fruits are a great source of vitamins, minerals, dietary fiber, omega-3s, and proteins. Many fruits are even rich in antioxidants, which help in improving metabolism to boost weight loss. Some of the best foods to eat for weight loss include berries, apple, kiwi, melons, and grapefruit, etc. Therefore, you need to include fruits in your daily diet for better results. You can always consume fruits in the form of salad or shakes too.
Fresh vegetables – Vegetables, especially the green leafy ones, are filled with nutrients, healthy fats, and low calories. Moreover, vegetables are a great source of vitamins, minerals, dietary fibers, folic acid, and proteins. These are also loaded with antioxidants that improve digestion and metabolic activity. Moreover, vegetables reduce your hunger & cravings for processed & junk foods. Consequently, it helps in boosting the weight loss process as you eat healthy & low-calorie veggies only. Some of the best vegetables for weight loss include spinach, broccoli, carrots, and beans, etc.
Salmon – Salmon is one of the most nutrient-dense foods in the world. Salmon is great for weight loss as it contains healthy fats & lean proteins. Moreover, it is an excellent source of antioxidants, vitamins, minerals, proteins, and omega-3 fatty acids. Salmon helps in improving your metabolism and keeps your belly full for long. Thus, it helps in preventing you from eating more and aids in weight loss.
Eggs – Eggs are another highly nutritious food that helps in boosting weight loss. Eggs are loaded with nutrients like vitamins, minerals, healthy fats, selenium, protein, iron, and healthy fats. If you consume these regularly, it will boost your metabolism greatly to aid weight loss. Moreover, eggs are a great snack that keeps you full for longer and cuts down your cravings greatly.
Brown rice – Whole grains like brown rice are rich in fiber, nutrition, healthy fats, and low calories. Furthermore, brown rice is an excellent source of protein, vitamins, minerals, and healthy carbohydrates. All these elements not only help in weight loss but also keep you full for long. When you have a low appetite, you automatically eat less & lose weight.
Lean meats – As compared to non-lean meats, lean meats are low in calories and unhealthy fats. Also, lean meats are filled with nutrients like proteins, vitamins, minerals, omega-3 fatty acids, and antioxidants. Thus, it is better to eat lean meats rather than non-lean meats if you want to lose weight. Along with that, lean meats also help in avoiding heart disorders while strengthening the immune system. Some of the best lean meats to eat include skinless chicken, sliced pork, and red meat without skin, etc.
Legumes – Legumes are great for boosting weight loss, as they are low in calories and high in dietary fiber. Moreover, legumes are a great source of vitamins, minerals, folic acid, healthy fats, and protein. Thus, the presence of such nutrients helps in boosting weight loss by burning unnecessary calories and fats. This is why you need to include legumes in your gluten-free diet plan. Some examples of legumes to eat include beans, lentils, and peas, etc.
Nuts – Nuts are one of the most nutritional snacks in the world as they are loaded with nutrients. Nuts are rich in proteins, vitamins, minerals, dietary fiber, and healthy fats like omega-3 & omega-6. All these elements are very effective for speeding up the weight loss process. Many people believe that eating nuts can lead to weight loss, but several studies have disproven this theory. If eaten in a limited amount, nuts can prevent weight loss, heart disorders, and cholesterol, etc. The best nuts for weight loss include walnuts, almonds, pistachios, and peanuts, etc.
Low-Fat dairy products – Low-fat dairy products refer to dairy products with low calories and saturated fat content. Moreover, all other essential nutrients like vitamins, protein, calcium, healthy fats, and minerals. Several medical studies have linked the consumption of low-fat dairy products with boosted weight loss. Therefore, you need to replace fat-rich dairy products with low-fat dairy products. Some examples of low-fat dairy products include fat-free milk, yogurt, and cottage cheese, etc.
Seeds – Seeds are super-healthy foods that help in speeding up the weight loss process. Seeds are rich in dietary fiber, protein, minerals, vitamins, healthy fats, and antioxidants. Many medical experts have tested and approved seeds to be great for losing weight. Moreover, these are also great for preventing health problems like cholesterol, BP, and Diabetes, etc. Some of the best seeds for weight loss include pumpkin seeds, chia seeds, flax seeds, and sunflower seeds, etc.
Well, all these 10 foods make up the most effective gluten-free diet for weight loss. Not only these foods help in boosting the fat burning process but also offer many other health benefits. Always remember that gluten is not bad for you unless you’re allergic to its consumption. But, a gluten-free diet helps you focus on other low-fat, healthy foods. Always remember that a combination of a healthy diet and exercise is what keeps you fit & healthy. For queries or suggestions, feel free to comment below or get in touch with us through email.