Should You Be Eating Gluten Free?

Gluten Free and weight loss

Yes!! If you have Celiac disease or non- celiac gluten sensitivity.

This really is one of the biggest myths. The amount of times I have heard people say that something is gluten free so it’s healthy, or they have cut gluten from their diet and they feel so much better.

First of all, lets explain what gluten actually is.

Gluten is a group of proteins found in cereal grains. These proteins, called prolamins and glutelins, comprise 75–85% of the total protein in bread wheat. It gives dough its elasticity and makes bread soft and chewy.

In this day and age, for some reason and I cannot pinpoint when this happened, everyone started to blame their stomach issues on gluten. I came across a study whilst looking at some research and it tested 336 people who thought they had a gluten intolerance and put them on a gluten free diet. The results found that out of all those people on 27 of them had a gluten intolerance and 26 actually had celiac disease. The others had issues because of a number of different issues.

Stomach related issues can be stress (huge one), Irritable bowel syndrome, a diet change, a wheat allergy or another allergy such as lactose.

I have known many people remove gluten from their diet and have claimed that they feel better. That’s great. However, if you remove gluten from your diet you are also removing cakes, biscuits, all breads and other highly processed foods. Of course, they feel better, they have removed all the junk from their diet and probably replaced it with fresh and higher nutritious foods than they were eating before.

Other foods containing gluten are

Wheat Spelt Rye Barley Bread Pasta Cereals Beer Cakes, cookies, and pastries

Notice how most of these foods are the ones we tend to over consume? Could this be why we feel so bloated and tired after eating them, because we ate too much? Could it be not its not actually the gluten’s fault?

Are Gluten free versions better than normal versions of food?

Yes, if you have celiac disease or non-celiac gluten sensitivity. Otherwise absolutely not. They are very expensive and usually have extra additives added to make then taste similar.

If you do think you have a problem with gluten you should go to your doctor to be tested rather than just assuming it is gluten, you could be focusing your energy on the wrong problem when you could be fixing the right one.

It is believed that 0.5-15% of the western population may have a reaction of some kind to gluten, its not as high as you would think.

The Basics Are Not Sexy!

The basics are not sexy

There is a movement at the moment on social media, if you follow the right people then you will know that changing your mindset to know that health and fat loss comes down to some very simple basics.

If you follow the wrong people, you will continue to believe all the bull shit. Cull all the bull shit now!! But how do I know who I shouldn’t follow anymore I hear you ask? Anyone who tries to sell you a fad diet or supplement, anyone who says one way is the only way, unqualified people in their field and anyone who doesn’t make you feel good. I did this a couple of years ago, it helps.

The purpose of this post is to spell out the basics. They are nothing you haven’t heard before but people are not listening because they are still buying keto drinks and skinny jabs and drinking celery juice and trying the quick fixes. The basics are not magic or sexy but they work.

If this is you, read this article and listen. I promise if you do take it in and start this lifestyle you will have that balance you have been chasing for years. Again, I did!

The basics.

1. Energy balance – Oh yawn, all you hear is calorie deficit blah blah blah. You have to understand this to reach you goal. You just have to. Read my post if you don’t. https://www.wholehealthwithemma.com.au/post/energy-balance

2. Sleep – this is a big one. If we don’t get enough of it then it effects a whole heap of stuff. Hunger levels, concentration, mood, activity levels. Look up some Matthew Walker podcasts to understand this further or read my blog.

https://www.wholehealthwithemma.com.au/post/the-best-life-insurance-policy-you-can-give-yourself

3. Activity – get moving at every opportunity you can. If you have a sit-down office job like me the it can be hard to get those steps in but there are opportunities. Another blog plug but read this to understand how important it is. https://www.wholehealthwithemma.com.au/post/activity-level

4. Nutrition – eat whole foods, base your meals around a protein source then lots of veg then add in your whole grain carbs and healthy fats, eat you fruit, limit your processed foods but still live your life, moderation, portion control, stay hydrated.

5. Moderation – I think this deserves a spot. A little bit of what you like is an old saying but its so right on! We can still drink wine, eat chocolate, have a packet of crisps. We don’t need to ear chicken and broccoli to be healthy. We can have it all if we moderate it.

6. Patience and consistency – you have to be patient. It does not happen over night I’m afraid. Its not realistic. However, if you do implement these changes you will start to feel better every day. Consistency is key. You need to find a lifestyle that fits in with your lifestyle (if that makes sense). Make small goals. I wrote a post on non-negotiables which can help if you are not sure where to start.

https://www.wholehealthwithemma.com.au/post/make-your-non-negotiables-today

So, in summary get a decent kip, eat food in moderation, get off your arse and move and make some small goals to work towards.

Should We Be Eating Our Carbs??

Carbohydrate

First there was low fat diets that was claimed to be the best way to lose weight, then it reversed and high fat diets were fashionable, remember Atkins!

In more recently years its been all about not eating carbs for example the keto diet.

It changing again as more people are starting to realise that carbohydrates are not the enemy, in fact they can be our very best friends. Its becoming cool again to eat bread. (phew)

As more studies emerge about carbohydrates it remains a very debatable subject in the industry as to weather low carb is the best way to shed fat.

I’m not going to go into details about carbs otherwise it will be a very long post, I want to discuss the myths surrounding carbohydrates but her are a few facts about them in a nutshell.

Carbohydrates are not essential to life – unlike fats and protein we do not have to have them in our diets to life however we do need them for optimal health.

They are the preferred source of fuel for our bodies and more importantly our brain.

Carbohydrates contain fibre – we need fibre for gut health amongst other benefits. To not eat them you are restricting vital vitamins and minerals too.

Carbohydrates can be complex or simple – simple are your processed or what we would say “unhealthy foods” and the complex carbs are what we should be prioritizing.

Let see if we can bust some of those carbohydrate myths.

Low carb diets are best

Largely debatable and can be so confusing. Basically, cutting out a whole macro-nutrient of any kind will mean you eat less and eating less will usually create a calorie deficit. You will lose weight if you cut carbohydrates out if you are in calorie deficit. If you cut out carbs and are not in a calorie deficit you will not lose fat. Its as simple as that.

Now there is a reason why some people feel good cutting carbs. Carbs hold onto more water than protein or fats so if you cut out carbs its likely after that first week you will have less water retention and this will show on the scales. Its water loss not fat.

On the other hand, it can cause brain fog (remember I said the brain loves carbs), lack of energy and feeling deprived.

Is it the best diet for fat loss? It’s just another method that some people find it easy to stick to and other don’t.

Carbs are fattening

Carbs are only fattening if you over eat them and it takes you into a calorie surplus. Simple carbohydrates such as sweets, chocolate all those delicious foods we love are very difficult not to over consume. You can over eat anything, not just carbs. You could be on the “cleanest” diet but you are eating in a calorie surplus you will still gain fat; believe me I have been there. It’s not the carbs themselves that are making us gain weight it’s the over-consumption.

Carrots, fruits, and potatoes are unhealthy because of the carbs

Now this one makes me sad. I know people who avoid these lovely nutritious foods because of the carb content then they guzzle a bottle of wine at weekend without a second thought. We really need to change this way of thinking. Carrot, fruits and potatoes are all complex carbohydrates and are full of fibre, vitamins, minerals and they are delicious and have a place in a balanced diet.

All carbs are sugar

Yes, they are but the statement is misleading. The different types of carbs go through a different process in the body (there are molecules involved) but in the end yes, they end up as sugar, except for fibre which are not digested. That sugar is then converted in energy which is a good thing.

What you need to know is that the simple/refined carbs are processed very quickly which is why they cause a spike, the complex (wholegrain, veg and whole fruit) and starchy (potatoes) kind go through a different process and are released more slowly. This means you don’t get that energy slump and you will be more satiated from those foods.

Summary and take away from this post – Low carbohydrate diets will suit some because maybe they are not bothered about eating them and they find it easy to cut them out. Adherence and consistency to any diet for fat loss is very important. It wouldn’t suit someone who loves their bread, pasta, fruit and veg. Nor would it suit someone who is aiming for optimal health or someone who has a high-volume training schedule. Its is not superior it’s just another method.