The key to WW is slow, deliberate weight loss by tracking the value in WW points for all your foods. That means you can eat what you want — as long as you account for it in the WW points system. Gluten-free foods and foods that accommodate any other sensitivity or allergy you may have are perfectly acceptable under this approach.

The downside to WW likely is that here, as well, you'll have to make most of your meals and snacks -- as with the other gluten-free-friendly diets, convenience foods marketed for WW are unlikely to be safe.

But many of us already do plenty of cooking. WW's slow, steady approach may represent your best-suited weight loss ticket if this is you.

It's possible to find a popular weight loss program that will accommodate your gluten-free diet well, although you may have to do some extra meal prep to make it work perfectly. Unless you have a gluten intolerance or allergy, avoiding gluten will not increase your health or boost weight loss.

Discuss any weight loss or gluten concerns you may have with your health care provider and focus on nutrient-dense foods for health. A calorie deficit and active lifestyle are essential for weight loss, no matter your diet choice. Schulze MB, Martínez-González MA, Fung TT, Lichtenstein AH, Forouhi NG.

Food based dietary patterns and chronic disease prevention. van Heel DA, Dart J, Nichols S, Jewell DP, Playford RJ. Novel presentation of coeliac disease after following the Atkins' low carbohydrate diet. Gudzune KA, Doshi RS, Mehta AK, et al. Efficacy of Commercial Weight-Loss Programs: An Updated Systematic Review.

Ann Intern Med. By Jane Anderson Jane Anderson is a medical journalist and an expert in celiac disease, gluten sensitivity, and the gluten-free diet.

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Use limited data to select content. List of Partners vendors. By Jane Anderson is a medical journalist and an expert in celiac disease, gluten sensitivity, and the gluten-free diet. Jane Anderson. Learn about our editorial process.

Learn more. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication.

Fact checked by Cara Lustik. Table of Contents View All. Table of Contents. The South Beach Diet. Atkins Diet Program. Gluten-Free Food List: Learn Exactly What to Eat Gluten-Free. What Is the Atkins Diet? It makes a great bulking agent for mashed potatoes and is ideal as a gluten-free thickening agent for sauces, soups, and gravy.

Pro tip: Find out how to make the best thing since sliced bread — cauliflower toast. Herbs and spices are gluten-free — just keep in mind some seasoning blends may contain wheat flour or wheat starch, so be sure to double-check the ingredient list.

This versatile spice can lend a kick to a variety of different cuisines, including Indian, Mexican, and Thai dishes. Indian cuisine, in particular, is a good option for gluten-free meals since sauces are often thickened with yogurt or chickpea flour rather than wheat.

This golden spice — a member of the ginger family — can be grated raw into salads and coleslaws or cooked in Indian dishes for a citrusy, earthy, peppery hit. Most brands are safe, but some may become cross-contaminated in factories that also produce spice mixes and other products.

Dried turmeric adds a slightly less punchy flavor than the root to dahls and Indian dishes. Pro tip: Create that Instagram favorite, golden milk , in a couple of easy steps. This sweet spice has been used throughout history for flavoring and as an herbal medicine.

Cinnamon is often found in sweet treats that contain gluten, which is a good excuse to get in the kitchen and create your own healthier alternatives — such as these easy cinnamon bananas. Pro tip: Cinnamon is also a great substitute for sugar in your morning cup of joe.

When it comes to your weight loss and fitness goals, protein is essential for repairing and building muscle. Some people without celiac disease or a wheat allergy may experience digestive issues such as bloating and abdominal pain after eating gluten, Schenker adds.

But merely swapping your usual cookies with gluten-free alternatives is not going to help you drop the pounds. But some gluten-free foods actually contain more calories and sugar than their gluten-containing counterparts. Still, a gluten-free diet limits your options, and that may translate to eating fewer calorific foods.

Wheat flour, which contains gluten, is an ingredient in a lot of surprising foods, like seasonings and spice mixes. Unless you have celiac disease or a wheat allergy, gluten is not the enemy. But many naturally gluten-free goods can be part of a nutritious, balanced diet, which is a key part of a successful weight-loss plan.

September 26, BY: Kieran Alger and Kara Wahlgren.

meals and snacks. Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more.

In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer.

She has authored or co-authored 10 books for consumers about nutrition at all stages of life. With 14 delicious days of healthy meals and snacks, this gluten-free meal plan makes it easy to stick to your diet.

Over the course of this plan, you'll get your fill of healthy whole foods—some that you'll prep from scratch and others that you can buy from the store see our Shopping Tips for finding the healthy gluten-free versions of packaged foods.

The meals and snacks in this plan will have you feeling energized, satisfied and good about what's on your plate. And at 1, calories, this diet meal plan may set you up to lose up to 4 pounds over two weeks. Not trying to lose weight? See these gluten-free meal plans at 1, and 2, calories.

The recipes in this plan are free of gluten and gluten-containing ingredients, but to be safe, always double-check the labels of packaged foods and watch out for hidden sources of gluten, especially if you have celiac disease—a gluten allergy.

Looking for more? See all of our gluten-free meal plans and healthy gluten-free recipes. A little prep at the beginning of the week goes a long way to make your week ahead easy.

Toss cucumber and avocado with 1 tsp. each olive oil and red wine vinegar and a pinch of salt and pepper. Daily Totals: 1, calories, 68 g protein, g carbohydrates, 35 g fiber, 54 g fat, 31 mg niacin, 8 mcg vitamin B12, mcg folate, 1, mg sodium.

Daily Totals: 1, calories, 58 g protein, g carbohydrates, 30 g fiber, 63 g fat, 22 mg niacin, 2 mcg vitamin B12, mcg folate, 1, mg sodium.

Daily Totals: 1, calories, 52 g protein, g carbohydrates, 36 g fiber, 44 g fat, 19 mg niacin, 2 mcg vitamin B12, mcg folate, 1, mg sodium. Daily Totals: 1, calories, 73 g protein, g carbohydrates, 30 g fiber, 55 g fat, 29 mg niacin, 3 mcg vitamin B12, mcg folate, 2, mg sodium.

Daily Totals: 1, calories, 54 g protein, g carbohydrates, 36 g fiber, 59 g fat, 24 mg niacin, 2 mcg vitamin B12, mcg folate, 1, mg sodium. Meal-Prep Tip: Prepare 1 hard-boiled egg for a morning snack tomorrow. Daily Totals: 1, calories, 70 g protein, g carbohydrates, 28 g fiber, 51 g fat, 27 mg niacin, 2 mcg vitamin B12, mcg folate, 1, mg sodium.

Daily Totals: 1, calories, 74 g protein, g carbohydrates, 32 g fiber, 39 g fat, 27 mg niacin, 2 mcg vitamin B12, mcg folate, 1, mg sodium.

Dried turmeric adds a slightly less punchy flavor than the root to dahls and Indian dishes. Pro tip: Create that Instagram favorite, golden milk , in a couple of easy steps.

This sweet spice has been used throughout history for flavoring and as an herbal medicine. Cinnamon is often found in sweet treats that contain gluten, which is a good excuse to get in the kitchen and create your own healthier alternatives — such as these easy cinnamon bananas.

Pro tip: Cinnamon is also a great substitute for sugar in your morning cup of joe. When it comes to your weight loss and fitness goals, protein is essential for repairing and building muscle.

Some people without celiac disease or a wheat allergy may experience digestive issues such as bloating and abdominal pain after eating gluten, Schenker adds.

But merely swapping your usual cookies with gluten-free alternatives is not going to help you drop the pounds. But some gluten-free foods actually contain more calories and sugar than their gluten-containing counterparts.

Still, a gluten-free diet limits your options, and that may translate to eating fewer calorific foods. Wheat flour, which contains gluten, is an ingredient in a lot of surprising foods, like seasonings and spice mixes.

Unless you have celiac disease or a wheat allergy, gluten is not the enemy. But many naturally gluten-free goods can be part of a nutritious, balanced diet, which is a key part of a successful weight-loss plan.

September 26, BY: Kieran Alger and Kara Wahlgren. Despite many health claims, gluten-free diets have not been shown to reduce the risk of heart disease or type 2 diabetes. A gluten-free diet eliminates all foods containing or contaminated with gluten.

Therefore individuals who suffer from celiac disease or gluten sensitivity need to avoid many common food staples, including pasta, noodles, bread, baked goods, breakfast cereals and beer.

Gluten is also commonly found in sauces and condiments, particularly soy sauce and malt vinegar. Since gluten-free alternatives tend to be expensive and hard to get hold of, a typical gluten-free diet usually consists of naturally gluten-free whole foods, including fruits, vegetables, and gluten-free grains like brown rice, quinoa , and millet.

Removing foods that are high in simple carbohydrates and swapping them with minimally processed, fiber-rich foods may indeed help to promote weight loss and a feeling of wellbeing. Anecdotal evidence from clinical practice suggests that celiac patients who switch to a gluten-free diet may find it easier to lose weight.

However, there is no evidence that gluten itself contributes to weight gain or interferes with weight loss in any meaningful way. So what does science say about gluten-free diets for weight loss? Research studies show mixed results. Many papers have demonstrated that cutting out gluten can actually contribute to weight gain.

According to a study published in the Alimentary Pharmacology and Therapeutics journal, a gluten-free diet caused At the same time, researchers from the European Journal of Internal Medicine and the Journal of Clinical Gastroenterology have found that cutting out gluten may have a beneficial effect on BMI, both for the underweight and the obese individuals alike.

A animal study also found that a gluten-free diet can increase fat burning abilities, as well as reduce insulin resistance and inflammation within fat tissue.

However, human studies are needed to confirm these findings. What could be the reason behind these stark differences?

Many scientists noted that at diagnosis, most celiac patients were overweight and did not have a good understanding of healthy nutrition. Gluten adds texture, structure, aroma and mouthfeel to baked products.

Intakes of people with celiac disease on a strict gluten-free diet were found to have inadequate intakes of fiber, iron, and calcium. A study of over , participants without celiac disease found that those who restricted gluten intake were likely to limit their intake of whole grains and experienced an increased risk of heart disease compared with those who had higher gluten intake.

A change in the amount or activity of these bacteria has been associated with gastrointestinal diseases including inflammatory bowel disease, colorectal cancer, and irritable bowel syndrome. Research is conflicting, but some studies have shown weight gain or increased BMI in people with celiac disease after starting a gluten-free diet.

However, another suspected reason is an increased intake of gluten-free processed food options containing high amounts of calories, fat and sugar. Potential Pitfalls Gluten-free foods wear a health halo, a belief that a food product is healthful even when it may not offer special health benefits for most people.

Bottom Line Although a gluten-free diet is the primary treatment for celiac disease and may help to alleviate symptoms in various conditions related to gluten sensitivity, there is currently no evidence showing that a gluten-free diet is effective for weight loss or for general health benefits.

Related Gluten: A Benefit of Harm to the Body? Healthy Weight The Best Diet: Quality Counts Healthy Dietary Styles Other Diet Reviews References Reilly NR. The gluten-free diet: recognizing fact, fiction, and fad. J Pediatr. Niewinski MM. Advances in Celiac Disease and Gluten-Free Diet.

J Am Diet Assoc. Lebwohl B, Cao Y, Zong G, Hu FB, Green PHR, Neugut AI, Rimm EB, Sampson L, Dougherty L, Giovannucci E, Willett WC, Sun Q, Chan AT. Long term gluten consumption in adults without celiac disease and risk of coronary heart disease: prospective cohort study. Liu S, Stampfer MJ, Hu FB, Giovannucci E, Rimm E, Manson JE, Hennekens CH, Willett WC.

Am J Clin Nutr. Johnsen NF, Frederiksen K, Christensen J, Skeie G, Lund E, Landberg R, Johansson I, Nilsson LM, Halkjær J, Olsen A, Overvad K. Whole-grain products and whole-grain types are associated with lower all-cause and cause-specific mortality in the Scandinavian HELGA cohort.

British Journal of Nutrition. Mellen PB, Walsh TF, Herrington DM. Whole grain intake and cardiovascular disease: a meta-analysis. Nutr Metab Cardiovasc Dis. Quinoa is an ancient South American grain-like crop and an excellent replacement for pasta, couscous, and even breakfast cereals.

A cup of cooked quinoa contains 8 grams of muscle-building protein and 5 grams of filling fiber, along with vitamins and minerals like calcium, magnesium, potassium, and folate. Buckwheat has a nutty flavor and can be used as an alternative to rice or quinoa, while buckwheat flour is a great gluten-free option for pancakes and the main ingredient in Japanese soba noodles.

All fresh fruits and veggies are gluten-free — yep, even potatoes! Cauliflower rice is super-simple to make: Cut a head of cauliflower into florets, then pulse to a rice-like consistency in a food processor. And because of its relatively bland taste, cauliflower soaks up the flavors of whatever you cook it with.

It makes a great bulking agent for mashed potatoes and is ideal as a gluten-free thickening agent for sauces, soups, and gravy. Pro tip: Find out how to make the best thing since sliced bread — cauliflower toast.

Herbs and spices are gluten-free — just keep in mind some seasoning blends may contain wheat flour or wheat starch, so be sure to double-check the ingredient list.

This versatile spice can lend a kick to a variety of different cuisines, including Indian, Mexican, and Thai dishes.

Indian cuisine, in particular, is a good option for gluten-free meals since sauces are often thickened with yogurt or chickpea flour rather than wheat. This golden spice — a member of the ginger family — can be grated raw into salads and coleslaws or cooked in Indian dishes for a citrusy, earthy, peppery hit.

Most brands are safe, but some may become cross-contaminated in factories that also produce spice mixes and other products. Dried turmeric adds a slightly less punchy flavor than the root to dahls and Indian dishes.

You'll typically find gluten in foods such as:. For people with celiac disease, consuming even small amounts of gluten triggers unwelcome symptoms , including belly pain and bloating.

Only about. Although, many people may have the condition without knowing it. Symptoms erupt when gluten causes the immune system to damage or destroy the tiny, fingerlike structures called villi. Villi line the small intestine like a microscopic plush carpet. Healthy villi absorb nutrients through the intestinal wall into the bloodstream.

When villi become damaged, you cannot absorb nutrients. You may develop chronic malnutrition, weight loss, and exhaustion. Other symptoms may include muscle or joint pain, depression, and skin problems. In people with that diagnosis, the only way to reverse the damage, and the accompanying symptoms, is to avoid gluten altogether.

People like me, who test negative for celiac disease, may have gluten intolerance or sensitivity. In those cases, while you don't have celiac disease, consuming gluten may cause bothersome side effects. Some of the most common side effects include:. Unfortunately, there is no objective test for gluten sensitivity.

And the symptoms may be related to other issues, including stress, which makes it a not-so-black-and-white problem. Numerous people say they eat gluten-free, but only foods like white bread with hearty whole-grain versions.

But gluten is not only present in wheat. And those whole-grain replacements may include spelt and rye, both of which contain gluten. You may feel great after making those swaps if you don't have celiac disease or gluten intolerance.

Whole-grain bread can also lead to weight loss. Trading refined grains for whole grains ups your fiber intake, boosts satiety, and regulates blood sugar and insulin levels. And while those are all good things, they are unrelated to gluten.

You may have seen a friend, co-worker, or celebrity suddenly slim down after proclaiming to give up gluten. And while going gluten-free may lead to weight loss, it may be thanks to giving up high-calorie foods containing gluten.

Those foods—like bagels, pasta, crackers, pretzels, and baked goods—usually pack dense amounts of refined carbohydrates.

Replacing those foods with more vegetables and healthy gluten-free whole grains, like quinoa and wild rice , cuts excess carbohydrates, ups fiber and nutrients, and produces soaring energy. However, going gluten-free can also lead to weight gain.

There are dozens of gluten-free options in markets, including gluten-free versions of bagels, pasta, crackers, pretzels, and baked goods.

For example, a gluten-free cookie may pack 60 calories—more than a regular sandwich cookie has. That's fine if gluten-free is your preference. But it won't save you calories if weight loss is your goal. And some gluten-free foods are made with refined gluten-free grains, stripped of fiber and nutrients.

White rice is an example. The bottom line is that simply going gluten-free doesn't guarantee weight loss. The quality and quantity of your food still matter the most. Additionally, balance is critical for feeling well and achieving weight loss.

I've seen people trade white pasta for healthy whole grains, like quinoa or wild rice, but still eat portions far too large. Therefore, they don't see weight loss results. Others believe eating unlimited amounts of healthy gluten-free foods like fruit and nuts is OK.

But sadly, any time you eat more than your body can use or burn, even from healthy foods, you create surpluses.