Eat to Lose Weight

Top 5 Diets to Watch in 2012

The hottest diets of the New Year promote a back-to-basics approach to eating and weight loss, and are (mostly) fad-free
By Jessica Cassity fitbie
 

Gluten-Free and Wheat-Free Diets

Experts estimate about 10% of the population has a gluten sensitivity, and approximately 1% has celiac disease, so it’s no surprise that an increasing number of gluten- or wheat-free foods and cookbooks have burst onto the scene. But what has been unexpected is the degree of nonafflicted individuals who adopt this diet in the pursuit of weight loss, thanks to the reduced amount of carbs in many gluten-free meals.

What It Is: Eating plans in the gluten-free category can vary greatly, but the one thing they have in common is the elimination of wheat, barley, rye, and some oats. Most books dedicated to this subject, such as Elizabeth Hasselbeck’s Deliciously G-Free ($19), primarily highlight ways to make your diet gluten-free, incorporating gluten-free recipes and listing foods to eliminate. Other programs, such as the Wheat Belly Diet by William Davis, MD, ($16.97), eliminate wheat specifically to spur weight loss. (A wheat-free plan is not necessarily a gluten-free plan.)

How It Works: When people with celiac disease consume gluten, a protein found in grains, their immune system responds by causing damage to the structures in the small intestine that absorb nutrients, and they experience side effects such as digestive upset and bloating. The gluten-free diet eliminates grains containing this protein to help manage celiac disease; it’s a medically prescribed diet, not a weight loss plan. There is no standard manual for this eating style. Simply choose a recipe book that looks tasty and easy to follow.

The Wheat Belly Diet is based on the idea that compounds found in wheat are responsible for appetite stimulation, exaggerated rises in blood sugar, and the release of endorphin-like chemicals that get the brain hooked on carbs. Davis, in his book, also contends that increased wheat consumption can be linked to higher incidences of celiac disease, diabetes, heart disease, arthritis, and schizophrenia. Those who follow these diets may lose some weight thanks to a reduced carbohydrate intake from bread products, but only if calories are controlled.

What You’ll Eat: Gluten-free foods that replace traditional grains and grain products with starches such as rice, potatoes, and corn. If you would like to spur weight loss, you’ll need to watch portion sizes and be sure to include lots of fruits and veggies in addition to fiber and lean protein. However, Davis believes that starchy gluten-free foods hike blood sugar, triggering a glucose-insulin response that packs on pounds. He advocates cutting out all wheat and limiting other grains and carbohydrates, with the exception of some nonwheat carbohydrates, such as quinoa and millet, as well as nongrain carbs such as fruit.

Bottom Line: Those with gluten sensitivities will benefit by eliminating the protein from their diet, but for people simply looking to lose weight, there may not be a clear benefit. Limiting carbs will likely spur weight loss, but a plan that eliminates a food group may not be sustainable over time. You’ll also need to make sure that the calories you consume on this diet are less than the calories you regularly eat.

Gluten-Free Fitness Foods
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