How to Lose Weight With Gluten Free Foods

Lose weight by eating naturally gluten-free, whole foods.
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Don't let following a gluten-free diet stop you from losing weight. Hit the gym more often and cut back on your portions. Eat more gluten-free whole foods instead of snacking on those calorie-packed baked goods. You'll need to muster up some motivation and use your self-control. Once you get the hang of measuring portions and reading labels, losing weight eating gluten-free foods is easy.

Step 1

Learn which foods contain gluten. It's the protein found in wheat, rye and barley. Many processed foods contain these grains or food additives derived from them. Be sure to read labels carefully to check for gluten and, when in doubt, only buy packaged foods which are labeled gluten-free. Whole foods, such as fruits, vegetables, meat, dairy and nuts, are gluten-free.

Step 2

Write a weekly meal plan for yourself using gluten-free foods. Stick to whole foods for most of the day. They're low in calories and high in nutrients. Processed, packaged snacks are high in calories and won't fill you up, so limit yourself to about one serving a day.

Step 3

Measure portion sizes before putting food on your plate. It will take a few extra seconds, but you'll know how many calories you're eating.

Step 4

Eat more fruits and vegetables which are naturally gluten-free, low in calories and high in fiber. They'll keep you feeling full even when you're cutting calories.

Step 5

Choose gluten-free whole grains such as brown rice or quinoa. They're rich in vitamins, minerals and nutrients you need to stay healthy and are high in fiber.

Step 6

Select lean proteins, such as boneless, skinless chicken breast. Animal proteins are naturally gluten-free, just be careful not to add a gluten-containing marinade, sauce or dip.

Step 7

Go vegetarian sometimes so you don't get bored with the same old foods. Make tasty chili, burritos, soups or Indian dishes with beans, which are high-fiber, low-fat sources of gluten-free protein. If you're into Asian food, try a stir-fry with tofu, vegetables and rice.

Step 8

Use low-fat or fat-free dairy products to cut calories. Dairy products are gluten-free, unless they have added ingredients, so check the label before you assume it's safe. If you and lactose don't get along, try non-dairy milks, such as rice, soy or almond, which are all low in calories.

Step 9

Snack on nuts for a healthy option with much-needed protein, but check the label first to be sure they're gluten-free.

Step 10

Limit your intake of high-calorie, processed gluten-free snacks, such as cakes, cookies, brownies and chips. When gluten is omitted, extra fat and sugar are often added. These extra ingredients stack up the calories and throw your weight loss plans off track.

Step 11

Season your meals with herbs and spices. They're flavorful and gluten-free.

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