One of the most on-trend subjects in the world of nutrition right now is the gluten free diet weight loss plan.
While there are many people who simply just cannot tolerate any gluten at all, there are many people who also do have in-sensitivities to it.
The gluten in their diet will cause them to feel more bloated than normal and will make it harder for them to shed the weight they’d like to lose.
When you are suffering from an intolerance to gluten, your situation will be more severe.
When should you consume gluten, you will quite often find yourself feeling unwell.
Some of the symptoms you could be suffering from including bloating, gastrointestinal(GI) distress, foggy brain, a high level of fatigue, weak immune system and aching joints.
Therefore, cutting gluten containing foods out is often very beneficial for these individuals.
Gluten is a particular type of protein that is found in wheat, rye, and oats so any foods that contain these ingredients or derivatives of these will need to be eliminated from your diet plan.
You’ll instead want to focus on plenty of brown rice, quinoa, and sweet potatoes for your carbohydrate sources, pairing those with lean proteins, healthy fats, and fruits and vegetables.
Those adopting a gluten free approach will need to read food labels very carefully, however, to ensure no wheat containing ingredients are found in the food list.
Let’s show you your gluten free fat loss diet plan.
Gluten Free Meal Plan
Breakfast
1 serving protein
2 servings vegetables
1 serving fruit
1 serving fat
Mid-Morning
1 serving fruit
1 serving fat
Lunch
1 serving protein
2 servings vegetables
1 serving carbs
1 serving fat
Mid-Afternoon
1 serving protein
1 serving fruit
Dinner
1 serving protein
3 servings vegetables
1 serving fat
Gluten Free Meal Plan Food Choice Chart
Protein Rich Food | One Serving Size** | Carb Rich Food | Serving Size | Fat Rich Food | Serving Size |
Chicken breast | 3 oz | Quinoa | ½ cup cooked | Olive oil | 1 tbsp |
Turkey breast | 3 oz | Brown rice | ½ cup cooked | Sunflower oil | 1 tbsp |
White fish | 4 oz | Yams | ½ cup cooked | Safflower oil | 1 tbsp |
Egg whites | 1 cup or 6 | Sweet potato | ¼ cup (raw measurement) | Flaxseed oil | 1 tbsp |
Salmon | 3 oz (also counts as 1 fat) | Rice cakes | 2 | Flaxseeds | 2 tbsp |
Lean red meat | 3 oz | Rice crispies cereal | 2 | Coconut, dried unsweetened | 2 tbsp. |
Canned tuna | 1 can | Popcorn | 3 cups (unbuttered) | Salmon/fatty fish | 3 oz. also counts as one serving protein |
Seafood | 3 oz. | Almonds | 10 | ||
Pecans | 10 | ||||
Sesame/ Poppyseeds | 1 tbsp | ||||
Avocado | ½ cup sliced | ||||
Dairy Rich Food | One Serving Size** | Fruits/Vegetables | One Serving Size** | ||
Skim milk | 1 cup | Fruit (apples, oranges, banana, pear) | 1 piece | ||
Greek yogurt/low-fat yogurt | ½ cup | Berries and melons | 1 cup | ||
Cottage cheese | ½ cup | Vegetables | 1-2 cups* |
*Note these hardly contain any calories so there aren’t any restrictions
