Slim Weight Patch

The world is full of contradictions. On one hand you get bombarded about the obesity epidemic and its consequences to personal health, government budgets and life in general and they all come with an emphasis on losing weight. On the other hand there is that idea about people being obsessed with diet plans, calories and weight and mentioning ‘you are on a diet’ is looked like you are a second hand citizen.

At the same time you probably heard it all before that diets don’t work and is all a lucrative way to get the money from your pocket while you struggle through some wacky weight loss way. Has it all taken over your world, time and life, leaving you confused and worn out?

Maybe it is time to stop dieting and start living.

What does it mean?

This simple saying seems to becoming the new mojo and as with everything else the new diet fashion. It is a little bit like those books of wisdom which become the new sensation overnight covered with loads of mythical meanings.  Then everybody jumps on the boat of finding the ‘ultimate happiness’ and making ‘the universe work for them’. I can’t remember when or where I first came across such saying but no doubt it was attractive and loved it pretty fast. Obviously it is very attractive the idea of breaking free from the eternal fight with food however I do like to keep things simple.

I’m sure to stop dieting and start living can mean a lot of things to a lot of people and in many ways is a simple change of attitude towards food and lifestyle and still lose weight. Here are some tips on how you can make this work for you.

Step 1 Changing attitudes

1. Stop the food panic.  

Everyday there is something new about ‘food’. Eat this specific food to lose weight, eat that for cancer, eat the other for diabetes, eat this way for younger looks; don’t drink that for health and on and on and on… Think to yourself how many times have you rushed to the shops to get this fruit or that vegetable or wondered whether you should have a drink of wine or a cup of tea just because it said or you heard or you read somewhere that you should.

All this business can be tiring and in many cases pointless. Stop being in a constant panic about what, and when you should eat. Now I may be criticised that I am saying to ignore everything and just go and eat whatever comes your way. No, that is not the point either. There is a magic word called balance. All I am saying is relax about food and stop obsessing and panicking about every little thing regarding food.

Think simple. Nothing works in isolation, and if for example you eat all the berries in the world you will not become the strongest thinnest and most healthy person in the world. A lot of the hype on specific foods is for commercial purposes. Yes there are types or groups of foods which have really good benefits and it is suggested you eat more off and some which can have harmful effects and it is suggested you eat less off.

2. Food guidelines

A lot of scientists, ‘experts’ and the governments have worked different guidelines and food pyramids and plate charts and a lot of other things on what to eat. These are what they say on the box, guidelines. Basically is a guide of what a balanced diet may look like. Some are better than others and by all means they are not perfect. Use them as that but don’t get hooked on them and there is no need to follow them religiously as if your life depends on them.

3. See food for what it is

I’m sure if I ask what food is I will get hundreds of different answers ranging from energy to a social commodity. We have given food a lot of different purposes and roles however in its essence it is a necessity for survival. We ultimately eat because we need the nutrients to exist as beings. Yes it can taste good or think it can make us feel better or use it to socialise with friends etc. However, think to yourself if you have a car and you stop putting petrol it is so far it will take you before it stops. Although the human body is more complicated than the engine of a car in its principle if you stop eating you will have about 30 days before you die (this always depends on reserves and condition of a person amongst other things).

What we put inside our body will affect our body kind off similarly in a car the quality of the petrol can affect the works of the engine. So when you fill your plate for a meal look at it and think that it is your petrol in your engine.

Step 2 Change your life

I am sure you heard it a million times make life changes don’t just diet. To be honest I must have mentioned it in majority of my articles. Changing your attitude towards food is a first step in getting preparing for those life changes. Making life changes is harder than it sounds especially if it involves changing habits accrued through all your living days. A lot of people may think why they should change their life and habits when all they want is to lose a few pounds. I would say you don’t have to, however if you do want to feel free from the diets and be able to sustain that weight loss without having to go through a torture every time then it is a very good way forward.

4. Jump off the diet wagon

A weight loss diet is something temporary and it usually involves a specific method or regime which you follow. Some may result in losing weight and reaching your goal, some may not work at all. However, once you stop then what? The diet served its purpose; you lost the weight so you stop dieting and even if are a little bit more careful at start, you soon go back in what ate in the past. Well to be honest what you ate or how you ate in the past is what led to putting on weight in the first place. So then what? Go on a diet every time you want or need to lose weight.

Basically stop being on a ‘diet’ and aim to make those changes in your diet and lifestyle which they will result in losing the weight but will benefit your health and weight sustainability in the long run.

5. Make small changes

Take one small step at the time. Think about it: If you are used to eat chips and sweets and processed food how easy do you think it will be to stop completely and start on salads and fruit. In addition, if your body is used to live on chips and all that it is addicted to it, it will torture you with headaches, hunger fits and cravings. Undoubtedly some people are very determined and have will power made of steel and they can do it. In general is a shock to the system.

To the point, start by introducing things into your everyday diet slowly. How much and how often you will be changing things is something which depends on the individual. See bellow the table for some ideas. If you bring change slowly you are more likely to stick to it and become part of your diet. If you aim to jump on a whole new diet it will feel alien and you could struggle through it.

6. Aim for balance and variety.

As I mentioned at the beginning there is not one miracle food. To that I will also add don’t aim to exclude from your diet all foods considered bad. Instead include as many foods from as many groups you can. Have vegetables, fruits, salads, meat and fish and enjoy your chips as well. Life is for living, that’s what I say, and going through life feeling deprived of what you like is not a good strategy. For a start it is so long you can go before you get fed up. On the other hand balance doesn’t mean one thing all the time; for example when I say enjoy your chips doesn’t translate to having them with every meal.

Having a variety of foods will also help with beating boredom and creating a variety of meals and options. After all you are creating an eating pattern for lifetime not following a weight loss diet for a specific period.

7. Think big

The ‘big’ does not refer to the size of the meal portion, but it rather refers to the big picture. It also refers to many different things. First, don’t put your emphasis on losing the weight as again you will be trapped in the ‘diet’ mentality. No doubt your aim is to lose the weight but by making small changes to your lifestyle the weight loss will come naturally. For example if you start replacing slowly the rich and calorific meals with more healthier options then automatically you will have cut down on the amount of calories you consume. Obviously the bigger the changes the more weight you will lose but if you are more likely to stick to small changes then that’s what you want to be aiming for.

Secondly don’t get trapped in thinking on the little things. Having a portion of chips for example, once a week will not topple over the scales or damage your health. It is the overall nutrition which matters more. Having a portion of chips once a week and a pizza once a week and ample of fizzy drinks through the day, and sweets and overall you consume 5 meals a day which add up to an enormous amount of calories, then that will topple the scales.

8. Re-evaluate your goals

Part of seeing the bigger picture is actually thinking what your goals are as well. If you set a goal of I want to fit in that specific outfit for that specific event then this refers to something short term. First changing your whole life for just an outfit may seem pointless as a short term weight loss regime will do and second once you reached that goal then you will feel as purpose served now why carry on. Try thinking what goals you want in life. Try changing the original goal in I want to be able to fit in outfits like that when I want to and for all occasions now and in the future. In simple words try to put your goals into a lifetime perspective.

This doesn’t mean that it appeals to everybody. For many people it is not important or doesn’t mean anything as such. Don’t do things just because it is a fashion or because someone tells you is a good thing to do. Choice is a personal thing, and I could tell that a balance healthy diet is good for weight and health and is a better option long term than fast restrictive diets. However, if this doesn’t come near to what you want is a matter of choice.

Sticking to a weight loss regime can be a hard job especially if it involves losing the weight in long period of time. The first few weeks it is easy to keep motivated especially if you can see the pounds falling off. As time progress, weight loss can slow down, maybe hit a plateau, hit a few parties, or simply lose interest and perspective.

Before you know it all the good work seems to disappear and the pounds slip back on. So what can you do to get back on track? Read our tips on how to get back on your weight loss goals and avoid more disappointment.

Short term mishaps:

1# Put it behind you.

Did you find yourself in a binge week or two? Well it happens especially if circumstances are full of temptations. The trick here is not to give up and not to panic. If you keep dithering about that meal last night, or the party last week and how much you eaten or drank, then you will be spending your energy on things you cannot change. The result will most likely be to feel bad and comfort eat. Then you will definitely be putting the pounds back on.

Put it behind you and get back on track. It is unlikely that one day’s overeating will tip the scales, but if you give up now it will be even harder to start again. Go back to your plans, re-evaluate and continue with your goals. See also: How to stop binge eating at night.

2# Don’t be hard on yourself.

If you slipped out of your goals and had a bit more than you should don’t go back thinking that you have to make up for it. What happened happened and treat it as a little mishap. It is common for people to say I had that chocolate at dinner so I will skip supper, or I had a bit extra last night I will eat less today. Cycling calories through the days can have a benefit, but torturing or starving yourself to make up for calories will only feel hard and you are likely to give up altogether. Just go back to eating healthy and it will all follow its course.

3# Re-evaluate your regime

Do you find yourself slipping up all the time and it is hard to stay on your weight loss goals? Well it could be as simple as the regime you are following is not ‘good’ for you. There are hundreds of weight loss regimes, diets, and methods to choose from. You can also read our most popular diets review to help you with your decision. Maybe the regime you are following has worked for thousands of people or it was great 2 years ago when you did it but this time it may not be what you need.

Go back to the beginning and think what makes you slip up, what is hard about it and why it doesn’t work. Re-evaluating a weight loss regime applies to both short term and long term goals. It could be that you hit a plateau, or you feel bored after dieting for a year. Even if a regime worked for a period of time it may be good to re-evaluate and see what you could change, add, remove adapt. Make you weight loss follow you and not always the other way around.

Slowdowns and plateaus:

4# Motivate yourself.

Plateaus happen to more or less everybody. Your body keeps adjusting to losing weight and it can slow down in the speed it loses weight. This tends to be the time when people lose motivation and start feeling frustrated. First be realistic about it and be patient. Maybe you haven’t lost much the last weeks but keep in mind that it can happen. It is important to keep your motivation going. Do re-evaluate your regime first (see above).

One way to start in motivating yourself is by thinking how much you have achieved so far and concentrate on the positive. Remind yourself why you wanted to lose the weight in the first place. Make a motivation list with all the goals and things you want to gain by losing weight. Is it to look good on your wedding, or for health reasons, to fit in an outfit or to feel better about yourself? Whatever the reason is what made you start in the first place. For more motivation tips also read our ‘I want to lose weight but have no motivation’ article.

5# Beat the boredom.

Boredom is another major factor why people give up weight loss dieting. Following a specific diet for a couple of weeks can be easy, but following the same all diet for months can be like a prison sentence and no surprise people want to just escape from it. Firstly is best to opt for weight loss regimes which promote a healthy balance diet rather than restrictive diets. The first ones tend to allow more freedom in choosing menus and the foods you can eat and so it is harder to feel bored. An example is Mediterranean style diets which tend to include foods from all categories and have a vast amount of recipes and menus. See also: The real benefits of the Mediterranean diet.

Another option is to change the regime you follow. I have already mentioned above about re-evaluating your regime and whether it works for you. Look around as well and find a regime which works for you.

6# Get physically active

If you have hit the dreaded plateau point and you are not sure how to get going again try being more physically active. Plateaus and slowdown can generate a lot of frustration and you can easily give up on your goals. Physical activity whether is structured exercise or just going for a walk can increase the amount of calories you burn and kick start the weight loss again.

Chose something fun which you will enjoy and you are likely to stick to it. Going to the gym is not to everybody’s liking (including me) or budget. However, there are so many fun activities and options to choose from. Look at a local club or gym to see what other activities they offer. Some ideas are: start a class like dancing or Pilates, start swimming possibly as a family activity, join a sport or see if there are running groups in your area.

As a start think what do you like and what suits you. Then search to see what’s available and go for it. Once you start seeing the results and feeling the benefits you will not want to stop.

Starting again:

7# Think positive

It is time to stop being negative about yourself and start loving what you see in the mirror every day. Maybe you have a few or a lot of extra pounds and it could be that you are fed up with the way you look. However, if you are always negative about your weight you will only make yourself feel bad and struggle through ‘must do’ weight loss diets.

Change that attitude towards to a more positive and loving way, your body is something precious and it does deserve the best you can give to it. Losing the extra weight is not about punishing yourself for all the takeaways and binges of the last years but more like looking after ‘you’.

8# Take action

It is all good and well to say you need to lose the weight but it won’t come off by talking. Take action. Set a day and start. Planning is a very helpful tool for achieving your goals and it can be your starting point. Set a day for planning, a day for choosing your regime, a day for getting all ready (shopping, clearing cupboards etc) and a day for starting. Why not read our 20 rapid weight loss tips for extra ideas.

If you leave it to an abstract ‘I am going to start’ it may never happen or there may 100s of excuses why it should be tomorrow. Set clear days and stick to them.

9# Get support

For a lot of people finding the motivation and going the mile alone can be difficult. Having someone to do it together can provide the drive and the motivation to start again and stick to a weight loss regime. Studies also support that the most successful ‘dieters’ are those who have support.

Support can come from a lot of different sources and in many ways. Weight loss clubs could be one of them. Moreover, support could come from family, in terms of help or an ear to listen to you. A very close friend of mine wanted to lose weight but could never stick to it or stay away from temptations until her husband decide to be her weight loss ‘coach’. He supported by eating healthy and even went as far as preparing meals and packed lunches for work. It is needless to say that the result was success.

10# Find you nemesis and prepare for it.

People often have a reason why they slip off their goals or why they find it hard to get back on. This reason can be different for each one and could range from not being able to resist a chocolate to I haven’t got time to cook. That reason is your little nemesis which makes your life hard. Make a list of all the things you may think will be affecting you or do affect you in reaching those weight loss goals. Are you too busy, don’t like weight loss diets, or are there too many biscuit tins in work? Whatever it is work it out and work a plan for it.

There are ways to work around busy lifestyles when ‘dieting’, or opt for weight loss regimes which are flexible and suit your taste and lifestyle rather than strict weight loss plans, or little tricks you can do to cut down on the biscuits and sweets (see also how to control your desire for food). Losing weight can be as flexible as you want to make it.

However, don’t forget to be realistic in what you expect from your weight loss regime. If you want to follow a relatively low calorie diet, and lose a lot of weight fast, but without giving up sweets or chips it may not be possible.

There has been an ongoing push in the weight loss industry towards high protein, low carbohydrate diets.  Whilst some of these diets feature extreme methods that involve eliminating all forms of carbohydrates, an approach which puts the dieter at risk of nutrient deficiencies and does not develop a healthy long term eating pattern, there is some evidence that a more moderate approach to the high protein craze may be beneficial for weight loss.

It is thought that protein can satisfy hunger better than carbohydrates or fats.  Therefore a diet higher in protein may keep us fuller for longer and reduce overall intake of food.  A recent study published by The American Journal of Clinical Nutrition  suggested that when following a higher protein diet, participants ate less overall calories, as well as feeling less hungry and achieving fast weight loss.  Other studies have also found reduced levels of unhealthy fat in the blood and increased weight and fat loss in participants following high protein diets; however, further research into why this occurs is necessary before higher protein diets can be recommended to everyone.

The amount of protein and carbohydrate required in a person’s diet varies greatly depending on physical activity, age, and any medical conditions they may have.   The recommended intake of protein daily is 56 grams for men and 46 grams for women, however, a gradual increase in protein to about 120 grams per day may provide weight loss benefits.  Although there is unlikely to be any negative effects of increasing protein, it is important to speak to a health professional before increasing your protein intake drastically.  Also remember that if you are increasing your protein intake, you will need to decrease your intake of other foods such as carbohydrates and fats, or you will end up eating more calories, the quickest way to gain weight! It is also essential to maintain a balanced meal (and diet), containing whole grains, fruit, vegetables and unsaturated fats.

What Proteins to choose?

When following a weight loss diet not all protein sources are created equal.  Many sources, particularly those from animals, are high in fat and calories, and whilst they may keep your fuller for longer, you may also gain weight due to the excess calories.  The quality of the protein is also important.  Those from animal sources contain all the essential amino acids required for cell regeneration and muscle growth in the body, whilst those from plant sources tend to be incomplete.  You need to eat a variety of different plant proteins to obtain all the amino acids.  Protein sources that contain other key nutrients such as minerals or vitamins are the best choice.

5 High Protein Foods for Weight Loss

1.      Low fat dairy products

Low fat diary provides good quality protein in addition to calcium that is essential for strong bones.  Dairy can easily be added to dishes to increase the overall protein content, for example, stirring a little natural low fat yogurt into a vegetable soup. Or make a quick high protein breakfast on the run, with a skim milk fruit smoothie.  One cup of skim milk contains 8g of protein and all the nine essential amino acids.   Be sure to choose low fat options, as these are lower in calories, and limit higher fat foods such as hard cheese to a couple of serves a week.

2.     Fish

Fish is an excellent source of protein, and can be a better choice than red meat or chicken, as it generally has lower calorie content.  For example a six pound porterhouse steak contains 38 grams of protein, but it also has 41 grams of fat (a lot of which is unhealthy unsaturated fat), and about 540 calories.  The same weight of salmon contains almost as much protein (36 grams), but has less than half the fat, and only about 350 calories.   Oily fish such as salmon and mackerel also contain heart healthy omega three fatty acids.

3.     Eggs

Eggs are an incredibly rich source of protein, as well as other important nutrients such as B vitamins which are important for converting food into energy in the body and selenium, a powerful antioxidant.  Unfortunately, eggs are also fairly energy dense and the yolk is quite high in fat.  For weight loss, you may find it helpful to use only the egg whites, which are high in protein and low in calories and fat, however as most of the other nutrients are in the egg, try to include these from time to time.  A good way to do this is to make scrambled eggs with one whole eggs and 2 egg whites, giving the benefits of the yolk, but with less calories than three whole eggs.

4.     Soy Protein

Sources such as tofu, soy milk and soy beans can all be good protein sources for weight loss.  They are naturally low in fat and generally lower in calories than meat products.  Soy protein is plant based; it does contain all of the essential amino acids, although some are in lower quantities than in animal products.  It also provides valuable nutrients such as folate, potassium and fibre and has been found to lower blood cholesterol.

5.     Poultry

Chicken, turkey and other forms of poultry, with the skin removed can all be good sources of protein in a weight loss diet.  They are a lower fat alternative to meat, but still contain all the essential amino acids and important nutrients such as iron.   It is essential to choose low fat cooking methods such as grilling, steaming or baking with minimal added fat to keep the calorie and fat content low.  Watch out for minced products as these may have fillers which lower the protein content and increase fat and calories.

It is a common misconception that a vegetarian diet is ‘healthier’ and therefore better for weight loss than a diet containing meat products.  Although a vegetarian diet is likely to be higher in vegetables, beans and legumes than a more carnivorous eating style, this does not necessarily mean it is lower in fat and calories.

To lose weight, the total calories that we eat need to be less than those which we burn.  Adopting a vegetarian diet may help you to achieve this negative balance, but it is important to be aware of vegetarian foods that can contribute just as many calories to your diet, if not more, than meat products.  Whether you have chosen a vegetarian diet for weight loss, or for other health or ethical reasons, it is still essential to be well informed about the types of food you are eating and the way they can impact on your health.

Benefits of a vegetarian diet for weight loss

A well planned vegetarian diet can provide many health benefits to the follower.  Vegetarians often replace meat products with legumes, such as lentils and chickpeas.  These are high in fibre and contain many key nutrients, as well as being lower in fat than most meat products.  Vegetarians also normally eat more or a greater variety of vegetables than meat eaters too, meaning their diet is likely to be richer in vitamins.  Processed meats and high fat cuts of meat contribute large amounts of unhealthy saturated fat and calories to the diet, so by eliminating these products, calorie intake may be reduced.

However, eliminating meat alone is not usually enough for significant weight loss.  To achieve healthy weight loss on a vegetarian diet you can try to follow these tips.

 1# Choose low fat dairy products

Many vegetarians use dairy products as a substitute protein source to replace meat in their diets.  This does have the benefits of providing a complete protein source, with essential minerals such as calcium, but can also be a high saturated fat and calorie alternative.  It is important to choose low fat versions of products such as milk and yoghurt; these will still have the same amount of protein and calcium, but less weight loss hindering calories and fat.

Cheese is another popular vegetarian choice.  Low fat hard cheeses can have a bland taste and still be relatively high in fat, so you may find it better to substitute with a naturally low fat fresh cheese such as cottage or ricotta, or simply limit your hard cheese intake to only a few times a week in small serves.  Using a more strongly flavoured cheese such as parmesan in cooking means you need less to appreciate the taste.

2# Use low fat cooking methods

Vegetables, legumes and beans are all low fat and calorie, high fibre, nutrient packed foods, as long as you cook them the right way.  Frying foods in oil, coating salads in oil dressings, or spreading butter on wholegrain bread are all easy ways to add a lot of calories to your diet and slow weight loss.  Try frying in a non-stick pan with a tiny amount of unsaturated olive oil, or use a method that requires no fat such as grilling or baking.  Sprinkle vegetables with fresh or dried herbs and spices and drizzle with lemon juice for added flavour without the calories.  Try to avoid using butter and mayo in sandwiches and on bread.  Opt instead for low fat spreads such as mustard.

3# Avoid processed foods high in sugar, fat or refined grains

By choosing to eat vegetarian foods, you do eliminate a number of unhealthy food choices from your diet. However, there is still a huge number of processed, high calorie and fat foods that contain no meat products and will stop you from losing weight.  Biscuits, cakes, donuts and pastries (sweet and savoury) can all ruin a diet.  Be especially aware of vegetarian options such as pasties, quiches and pies.  Although they may contain more vegetables than the meat version, the pastry and fillings and still be high in fat and refined grains.  See also: What are empty calories food.

4# Beware ‘fake meat’ products

Meat substitutes come in just about every shape and form.  These are usually made from gluten or soy proteins and flavoured to resemble popular meat foods such as bacon, burgers and hot dogs.  Whilst in general, these are lower in saturated fat than meat, as they are made with vegetable proteins, it must be remembered that they are also processed foods, and it is not always clear exactly what is in them.  It is important when choosing products that you check the calorie and fat content of the product as many contain hydrogenated fats and fillers that bump up the calories.

Also bear in mind that if you use unhealthy cooking methods such as frying, or add unhealthy condiments to a meat substitute, the calorie and fat content will also be increased.  A burger made with vegetarian bacon and burger, but still slathered in mayonnaise, fried onions, and cheese, all on a sugary refined white bun isn’t going to help you lose weight.

5#Choose healthy restaurant and takeaway meals

Vegetarian meals are becoming more and more readily available in restaurants and take away joints.  This means that there are usually a lot more choices on a menu than in the past when a vegetarian diner may have been met with one or two options, or even just a salad.

Unfortunately, not all chefs are well versed in vegetarian cooking, meaning that a lot of vegetarian dishes are bland or rely heavily on ingredients such as cheese, cream and fat for flavour.  It is important to make informed choices when eating out if you are trying to lose weight, for example always choose a tomato based pasta sauce rather than a creamy or cheesy one and ask for less cheese on pizza toppings.  Ask for your salad dressing on the side and opt for oil and vinegar versions rather than creamy one such as Caesar.  Try to choose dishes that have been cooked in a healthy manner such as grilling, boiling or steaming rather than frying.  If you are unsure of how something is cooked or what is in it, ask!  This can be particularly important in Asian restaurants, which generally have a lot of vegetarian options, but are often deep fried. See also 10 Dining out tips for losing weight.

6# Watch your portion sizes

Even if you are eating the healthiest foods, if you eat too much you will put on weight.  For vegetarians, it is important to watch the size of the carbohydrate portion of your meal.  As you are not eating meat, more of your plate may be made up of carbohydrates such as pasta, potatoes or rice.  These are all easy to overeat and may not keep you as full for as long as a protein based food.  Try to fill the majority of your plate with vegetables and include a protein source at each meal to avoid over eating carbohydrates.  If necessary, buy smaller plates as these give the illusion that you are eating more.  See also: How many calories you should be eating per day.

Gluten free diets are becoming increasingly popular in the diet world.  More and more gluten free products are available in supermarkets and restaurants are serving up a wider range of gluten free dishes.  However, many people are following the diet for the wrong reasons and it needs to be stressed that the gluten free diet is not primarily a weight loss diet, but in fact a necessary diet for people with the clinical condition, Celiac Disease.  It is also important to note that a gluten free diet is not the same as a low carb diet.

This is not to say that people who follow a gluten free diet will not lose weight, but the diet is not designed for this purpose, so there are no guarantees.  Furthermore, people following this diet need to be aware that by following a gluten free diet, they are eliminating a large number of nutritious foods from their diet and are therefore at risk of nutrient deficiencies unless appropriate substitutions are made.  See also: What is a well balanced meal

What is Gluten?

Gluten is a protein found in wheat, barley and rye grains.  It is therefore present in foods such as bread, pasta, cakes, biscuits and anything made with flour.  Gluten is also present in many processed foods due to thickeners, flavours and coatings such as bread crumbs, which contain derivatives of these grains.

Who should follow a gluten free diet?

A gluten free diet is suggested for patience of Celiac disease. This disease affects more than two million Americans (possibly more) as it is often left undiagnosed.  When people with this condition eat gluten, their immune system attacks the protein and causes damage to the tiny, protrusions called villi in the small intestine, which are responsible for the absorption of nutrients into the blood stream.  This damage means that nutrients are not absorbed well into the body and the person can miss out of vital vitamins and minerals necessary for the body to function.

In addition to these nutrient deficiencies, more obvious symptoms may include weight loss, anaemia, upset stomachs, bloating and fatigue.  If the damage continues over the long term, irreversible damage may be done to the intestine, and there is a higher risk of intestinal cancers.  It is therefore vitally important that a strict gluten free diet is followed at all times.

What does a gluten free diet involve?

Many people who take up a gluten free diet for weight loss or reasons other than Celiac disease do not realise the effort and risks of following the diet.  A strict gluten free diet not only eliminates bread, pasta, cakes, biscuits, crackers and any flour containing products but also means that a huge amount of frozen foods, takeaways, processed foods and condiments cannot be eaten.  Even if the main ingredient is not wheat, barely or rye, many foods contain products derived from these grains and must be avoided.

There is also a risk of contamination.  If you are following a true gluten free diet, you should have a separate toaster, chopping board and knife for gluten free bread.  Foods with gluten should not be prepared in the same area or pans as gluten free foods as even the smallest amount of contamination can do damage to the intestine.  At restaurants, people with celiac disease need to not only request gluten free meals, but also make sure the chef is aware of the possibility of contamination and prepares the foods separately.  If you do not have celiac disease, you may not follow the diet as strictly as this, but if you do not, your diet is unlikely to be completely gluten free.

A gluten free diet also represents a large increase in food costs to followers.  Gluten free products such as bread and pasta are usually significantly more expensive than normal versions and although they are becoming more readily available, it can still be difficult to locate products in smaller shops and supermarkets.  Another issue is taste, although this is also improving, gluten free products derived from other types of grains and proteins often have a different, and in many cases undesirable, taste and texture.

People on a gluten free diet must also be conscience of the foods and therefore nutrients that they are eliminating from their diets.  Cutting out breads and pasta from your diet can lead to a lack of the B group vitamins these foods contain.  This can cause low energy and fatigue if these vitamins are not obtained from another food source.  Fibre intake may also be low, as eliminating whole grain products from the diet and replacing them with gluten free products often made from refined corn or rice flour can decrease dietary fibre intake.  It is important to replace the eliminated foods with alternatives that provide these nutrients such as alternative grains like quinoa and wild rice.

Is a Gluten free diet beneficial for weight loss?

There is little scientific evidence that a gluten free diet is beneficial for weight loss.  Although there are many people who report successful weight loss and energy with a gluten free diet, this may in fact due to the fact their overall food intake has decreased.  Foods containing gluten such as pasta, bread, cakes and pastries are the types of foods that are often over eaten, so by eliminating these from the diet, most people will be eating less calories. Unfortunately, if they are not substituting these foods with gluten free alternatives they are also placing themselves at risk of nutrient deficiencies and fatigue due to low carbohydrate intake.

If following a strict diet, it is also probable that dieters are avoiding many other weight inducing foods such as processed foods and takeaways, high fat condiments and sauces in case they also contain gluten.  This may also be a contributing factor for those who have experienced weight loss on this diet and may in fact be a good practice to adopt.  These foods usually contain little nutritional benefit and thus can safely be eliminated from the diet. See also quick and healthy weight loss tips

On the other hand, it is also important to remember that realistically a gluten free diet can easily contain just as many calories as a diet containing gluten.  Gluten free foods are often just as high in fat and calories, if not more so than their gluten containing counterparts.  A gluten free diet does not aim to reduce calories and fat, and so is not designed to cause weight loss.  It is not recommended to follow a gluten free diet for weight loss purposes as there is no scientific evidence to support this as a viable technique.  If you suspect you are suffering from Celiac disease, it is important to get an official diagnosis from a doctor, and see a dietician for advice on how best to follow a gluten free diet.