Many celiacs lose weight before they are diagnosed; indeed it is
often one of the reasons people go to their doctors in the first
place.
Once on a gluten-free diet the symptoms disappear, and as a
result of better absorption or simply eating more, some people
gain too much weight.
Losing weight should be based on eating sensibly rather than
lurching from one diet to another. Be wary of low carbohydrate
diets, as high protein diets can cause acidosis, which in turn
can lead to calcium being lost from the bones.
You should always check the ingredients of any low calorie / low
fat / low carbohydrate products as they may use ingredients
containing gluten to thicken or stabilize the product. These are
often wheat based.
Moderation is the key. Don’t deprive yourself but be honest with
yourself. Snacking and raiding the fridge can add huge amounts
of empty calories.
Consider the relationship you have with food – if you are using
it to compensate for feeling unhappy it is better to deal with
the underlying problem rather than use food. You end up with
both the unhappiness and a weight problem. It is quite useful to
keep a food diary for a week before attempting to change your
diet. (This refers to weight loss only; you must stick to your
gluten-free diet at all times.) Look for empty calories, hidden
fats and sugar. How much alcohol are you drinking? Be absolutely
honest. Cut down on convenience foods, as they are usually high
in fat, sugar and salt.
The best way to lose weight is to:
Eat regular meals, particularly breakfast.
Consider your portion control, and use a smaller plate.
Don’t feel you have to eat everything on your plate. Always stop
eating when you are full!
Eat lots of fruit and vegetables – at least 5 portions a day,
Fill up on vegetables - if it is green and leafy or red you can
eat as much as you like
Eat potatoes, yams, sweet potatoes and parsnips in moderation
The way you cook food is important -
Remember frying, roasting or putting loads of butter on
vegetables adds lots of fat and calories - beware
Cut out the snacks - they are often very high in fat and or
sugar. If you must eat between meals eat fruit, carrot or celery
sticks
Be sensible with carbohydrates –chose wholemeal rather than
white bread, rice and pasta as it takes more calories for the
body to digest, you feel full for longer and they have a higher
level of vitamins and minerals. Eat them in moderation
Trim fat off meat and don’t eat the skin of fish or poultry –
there is a high concentration of fat just under the skin
Beware hidden calories in drinks / snacks – a single tin of non-
diet fizzy drink contains the equivalent of 7 teaspoons full of
sugar
Crisps / biscuits / cakes / chocolate / sweets should be a treat
they are laden with fat, salt and sugar
Alcohol is high in calories; approximately 80 calories for a
small glass of wine. (1 unit).
Cut your intake of salt – sodium can increase blood pressure.
Eating and weight are like the seesaw at the park. One end
represents the calories you take in – what you eat. The other
end is the calories you use in your daily activities including
exercise.
If you eat more calories than you use you will put on weight.
The seesaw will go up – as will your weight.
If you eat fewer calories than you use you will lose weight. The
seesaw will go down – as will your weight.
Drink plenty of water – it will purify the system and help to
make you feel full. Drinking ice-cold water will burn off more
calories than drinking water at room temperature.
It is vital that you follow a sensible balanced diet when you
are trying to lose weight, ensuring you get enough vitamins and
minerals if you want to remain healthy. We all know that is good
advice, but for celiacs yo-yo dieting can seriously damage your
health!
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