Wheat Free Weight Loss Plan

Overview

Any wheat-free weight-loss plan needs to provide proper nutrition to keep your health operating at the optimum level. Knowing which grains to consume and which to avoid plays a major role. Before following a wheat-free weight-loss plan, consider consulting with a dietitian or medical care provider to make certain the plan is appropriate for you.

Benefits

In addition to losing weight, following a wheat-free plan can provide numerous other benefits. Eliminating wheat from the diet can increase energy levels and alertness; improve blood sugar, blood pressure, cholesterol and triglycerides levels; reduce mood swings and increase sleep enhancement. Losing weight will help reduce joint stress and lower risks of developing a number of health ailments including obesity, heart disease and diabetes.

Filling

Eating a variety of fiber-rich foods as part of a wheat-free weight-loss plan will shed pounds. Fiber-rich foods are natural appetite suppressants since the foods take longer to digest and help fill you up, leaving you with less desire to eat. High-fiber foods include whole grains, fruits and vegetables. In addition to being fiber-rich, a majority of fruits and vegetables contain large amounts of water, which fills you up with fewer calories.

Grains

Knowing which grains to choose plays a role in following a successful wheat-free weight-loss plan. Some grains allowed in a wheat-free plan contain gluten but no wheat. A variety of wheat-free grains can be consumed including corn and cornmeal, arrowroot, hominy grits, amaranth, polenta, rice, quinoa, bulgur, matzo meal, rye, barley, tapioca and oats. Products and flours made from these grains can be eaten and include pasta, cereals, breads, snack items, crackers and baked goods. Wheat-containing grains that need to be avoided include farina, spelt, emmer, kamut, durham, graham and semolina.

Well-Balanced

Eating a well-balanced, healthy diet is essential for long-term weight loss of any kind. Developing and following a plan that is low in both trans and saturated fats, sodium and cholesterol is important. Consume a variety of foods including vegetables, whole grains, fruits, lean meat, lean poultry, fish and low-fat or nonfat dairy to help lose weight and improve overall health.

Misconceptions

Some believe that wheat-free means gluten-free. This is not true. A wheat-free weight-loss plan can be followed by individuals with wheat intolerance or wheat sensitivities but not those with gluten-intolerance. Those with celiac disease, or gluten intolerance, may be highly sensitive to a number of foods found in the wheat-free weight-loss plan and may experience a number of allergic reactions including diarrhea, rashes or headaches when following the diet. Wheat-free diets can be followed by those who don't have wheat or food allergies but simply want to avoid wheat foods.

Considerations

Consider learning portion control to help with weight loss and develop healthy eating habits. Becoming a well-informed consumer by reading and understanding food labels will provide insight into nutritional information about foods. Labels will tell you which products contain wheat. Consider keeping a food diary of everything you consume to monitor your eating habits.

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