Diet trends come and go, but one health-focused fad that continues to grow increasingly more popular amongst celebrities and average Americans alike, is going “gluten free.” Sticking to a gluten free diet claims to drastically improve general health as well as promote weight loss, but how well does it really work? Let?s dive in a little bit more to scout out real answers about this latest health and fitness craze.
So what the heck IS gluten??
Gluten is a protein found in wheat, rye, barley, and any products containing any of these grains, some of which might surprise you! While eating gluten free foods is crucial for those who have Celiac Disease, gluten can also be bothersome for those who suffer from Gluten Intolerance or a wheat allergy. Common symptoms between the three are abdominal cramps, diarrhea, bloating, nausea, vomiting, indigestion, etc ? you get the point! If you?re experiencing any of these on a regular basis and you suspect you may have a gluten intolerance, be sure to discuss it with your healthcare team before starting a gluten-free diet.? A correct diagnosis requires medical testing while any gluten is still in your system.? Keep in mind, there are a lot of other conditions that cause these symptoms as well, so you gotta’ go see your doc to make darn sure!
It?s also important to know that other ingredients in gluten-containing products could possibly be the source of the symptoms you?re experiencing, so going gluten free might be unnecessary – and could be totally medically misleading. For nearly 6 years we thought Chris suffered from gluten intolerance, when all the while it was soy that was causing his issues! Go figure… 🙂
Now for the hot question of the day: Does going gluten free mean you?ll lose weight? Not necessarily. People who go gluten free might lose weight simply because they?re paying attention to what and how much they’re eating and cutting out all those not-so-healthy gluten-containing foods like cakes, cookies, refined flour breads, etc. Any lost pounds might not have anything to do with being gluten free! However, it?s just as easy to gain weight on a gluten free diet because gluten free doesn?t mean calorie free ? and we are still bound by the basic laws of physics that dictate that we must consume fewer calories than we burn to lose weight!!
In fact, a good friend of ours and pioneer in body morphing, Drew Manning (@fit2fat2fit), intentionally gained nearly 30lbs following a gluten-free diet, and then lost it all ? also following a gluten free diet.? Check out his journey, as well as his first jaw-dropping journey of weight gain and weight loss where he intentionally gained nearly 75 pounds to gain appreciation (and compassion) for those going through the weight loss journey.
When it comes to eating gluten-free foods, beware!!? Following the craze and demand, a lot of food manufacturers have been quick to jump on the gluten free bandwagon and often replace the gluten in their products with more fat, sugar, sodium, and/or calories, as well as highly refined fillers that can affect your blood sugar and increase cravings. Not good at all!
So what?s the solution? If you don?t have Celiac Disease, a confirmed Gluten Intolerance, or a wheat allergy, you will most likely be just fine eating whole grain and sprouted grain products with gluten in them (the less processed, the better!).? And as usual, you can NEVER go wrong with good ol real, whole, natural foods like vegetables, fruits, lean meats, fish, poultry, nuts and seeds, reduced or fat free dairy, and healthy fats, like we do in Carb Cycling?that?s how the Powell Pack rolls! And if you do decide gluten free is right for you, carefully read those food labels to make sure you?re getting the most bang for your calorie and nutrition buck!
Xoxo,
Heidi
For more info on gluten, Gluten Intolerance, and Celiac Disease, check out these resources:
39 Responses
Hi, I?m going to be starting your program and want to follow it to a T. I have been eating whole 30 for a year and I want to take my workout and eating to another level. I want to stay Gluten free, would I be able to follow the program, staying gluten free?
Thank you
Hi Tina: Yes! We have several filters in our nutrition program that allow you to exclude certain things, and gluten is one of them. You should be good to go! We hope you love the app! 🙂
I have Celiacs and Chrons, would your 30 day jump start or the Transform App work for me?
Hi Brenda: They could work, but we recommend you discuss any nutrition program with your healthcare team first and then follow any modifications they may recommend since the correct nutrition program can be different for each person who is dealing with these diseases. 🙂
So if you want to do extreme carb cycling what healthy options do you suggest for someone with celiac?
Hi Sherry: It would be best to discuss the nutrition part of the program with your healthcare team and then have them help you make any modifications if necessary. And here’s a post that might help too: https://heidipowell.net/9283/gluten-free-hype-or-healthy/. You can do this!
I think I have always had Gluten intolerence. I have not been tested but I am an RN and read a lot about health and nutrition. So at age 52 and since age 51 ( menopause symptons) my irritable bowel has been so bad that I had to do something and I looked like I was 5 months pregnant the bloating really got bad over a 2 week period. I cut out all gluten , eating fruits ( nothing tropical , like pineapple or bananas ) vegetables and stuck with lean meats or fish.
I have no more cravings , I have more energy and lost 8 lbs quickly and no more bloating or any signs of IBS..
It has worked well for me.
I appreciate this article. One symptom I’d like to mention is migraines. I’ve suffered from migraines since age 7. Tried every medication in the book. Every neurologist, injection, holostician, chiropractor, etc. But i had to become more aware of what I was using to fuel my tank. I gave up gluten once to no avail. Than i tried it 3 years later, more committed, and discovered i have an allergy to wheat. It’s nice to wake up without a headache for the first time in 15 years. I still get migraines, but I’m not living in a day to day migraine.
Hi, been reading and I see that Chris has a soy intolerance. I am pretty sure I do and I feel better now that I am trying to keep soy out of my life.
I want to do your Low Carb High Carb day. How do I figure the right amount of carbs for any given day low and high.
You can find Chris and Heidi’s complete carb cycling program in their book, “Choose More, Lose More or Life,” and you can get the nutrition basics here: https://heidipowell.net/2713/carb-cycling-101/. Happy carb cycling!
Recommend reading GRAIN BRAIN by Dr. David Perlmutter. He’s a neurologist/neurosurgeon who wrote a book about the compelling scientific research/evidence linking gluten and dementia. He uses the phrase “diabesity” to describe the American epidemic of diabetes (type 2), obesity, and describes Alzheimer’s dementia as Type 3 diabetes. Fascinating, compelling information – bottom line message: consuming gluten, carbs and sugar links to a significantly higher risk for developing dementia. Check it out!
http://www.drperlmutter.com/about/
Thank you Heidi for posting this! As someone who is Celiac and HAS to eat G-free, I think people are just plain crazy when they choose to attempt to follow this lifestyle without having to. Although I do buy some g-free breads and such, they are actually, more often than not, higher in calorie content due to the density (the light airiness of bread comes from the gluten), and as my husband (not g-free) will be ready to tell anyone, unless they are packed with sugar and “bad” stuff generally they taste pretty bad! Not to mention, most people do not understand that if you truly want to go g-free then you have to look so much deeper than simply if a product contains wheat flour. And you have to seriously analyze everything you not only eat, but use to cook with, put on your skin, and for some even their shampoo, etc.
I am glad to hear a fitness professional have a good understanding of the “fad”! Thanks!