How to lose weight on a gluten-free diet

The gluten free diet is essential for celiacs. But can it really be a diet recommended even for those who want to lose weight?

Gluten is a protein with a very satiating power present in many cereals, from wheat to barley, from spelled to rye. In Italy, according to recent estimates released on the occasion of the annual “celiac disease week”, about 11% of people have excluded these foods from their diet. And of these, 10% without any medical need, but with the idea that “gluten-free” means healthier and, above all, lighter.

Away with swelling

In part it is true, because gluten-free are vegetables, fruit, fish, yogurt, eggs, legumes, all foods present in slimming regimes.

Industrial products that are made with gluten-free flours – pasta, biscuits, pizza, snacks – are often added with starches and vegetable oils that enhance their caloric value. So, watch out for labels.

In addition, alternative pastas, such as corn, a naturally gluten-free cereal, have a higher glycemic index than wheat flour pasta.

In short, gluten-free does not necessarily mean slimming, although it is possible, for those who after a plate of spaghetti or a pizza feel weighed down and bloated, that choosing gluten-free flours every now and then solves the disorder.

Before embarking on a diet, however, the doctor should be consulted, to avoid the risks related to nutritional deficiencies.

Off the extra pounds

At breakfast green light to smoothies, vegetable smoothies to be made with water. The combinations are endless, the important thing, to obtain a light effect, is not to add sugar and mix fruits and vegetables, such as apples and carrots, pears and watercress, melon and lettuce, watermelon and celery. Low-fat yogurt, a rice pudding and a few grams of dried fruit complete the morning menu.

At lunch, fish and vegetables. The most suitable vegetables are to be eaten raw, for a full of vitamins and mineral salts, preferably at the beginning of the meal, for the high satiating and moisturizing power. Season with a drizzle of extra virgin olive oil and lemon or apple cider vinegar. Yes also to white and red meats, in moderation and prepared with quick cooking. Alternatively, you can opt for a single dish, strictly gluten free: rice salad (white, black, red, wholemeal, wild) or millet and quinoa with many raw or pickled vegetables plus a protein part, such as steamed chicken bites, shrimps, tuna etc.

At dinner, legumes. These are precious vegetable proteins, with very little fat, very satiating and versatile. To be used in fresh salads (chickpeas and spinach, lentils and red onions, beans and zucchini) with many aromatic herbs or to make soups to be enjoyed warm and delicious creams (for example chickpea hummus).

To accompany meals or as a substitute for bread you can opt for chickpea farinata, as well as polenta, to eat alone or to season with vegetables. But, I recommend, small portions and no encores!

Even eggs do not contain gluten: you can include them in a weight loss diet by preparing them hard-boiled or in omelette, but without adding fat and combining vegetables.