I get an email like this at least once a day:
I really love your blog. I’ve been gluten-free for 5 years now and I only eat sugar once in a while. I don’t put any sweeteners in my tea. I can’t seem to lose any weight. Can you tell me what your daily food plan looks like? Do you think you can help me?
Thanks in advance,
Quite honestly, it doesn’t matter how long you’ve been gluten-free. What matters is what you’re eating, how much you’re eating, and how active you are.
I used to think that I wasn’t exercising enough so I’d exercise more or in a different way hoping to drop some weight. What I found out, though, is that what I put in my mouth was way more important.
I didn’t diet. Instead, I had to cut out the junk foods, nourish my body, and after a month of healthier eating I started to be able to ‘hear’ what my body needed.
There is no one-size fits all weight-loss or healthy weight maintenance program. The foods and the way I eat may not work for your body. What my body needs changes over time, too.
Here’s 10 things I’ve learned over the years about weight loss and eating gluten-free and refined sugar-free that work for me:
- For me, eating wheat and white sugar eventually cause intense food cravings which lead to eating way more than my body needs. They caused other health problems, too, including migraines and depression. When I don’t eat them, I can actually make healthy food choices and the cravings, migraines, and depression go away.
- I had to discipline myself when it came to eating. No more all-day meals. I eat when I’m hungry and stop eating when I’m full, even if it means passing up dessert. Today, I typically eat 3 smaller meals and two to three snacks depending on how hungry I am. Some days I eat more and some days I eat less. I’ve learned to listen to my body and give it what it needs.
- Gluten-free does not equal healthier! If I only switched out my Wheat Thins for gluten-free crackers I’d be in trouble. Many gluten-free shelf products are made predominantly of white starch, which provide little nutrition and will send my blood sugar soaring. If you went grocery shopping with me, you’d see me fill my cart with fresh fruits and veggies, whole grains, legumes, lean organic meats, lower-fat dairy, and non-dairy products. I rarely eat processed foods.
- I make a weekly menu plan that I shop from and follow. You won’t catch me standing in front of the refrigerator at 5:30 pm hungry and looking for something to eat. That’s the biggest set-up for failure. Instead, I have a plan and the groceries on hand to make a nutritious dinner.
- I only have white rice for my dogs in case they get an upset belly. We don’t eat it. Instead, we opt for nutrient-dense grains and legumes like brown or wild rice, quinoa, black beans, and lentils.
Come back next Friday when I post Part 2. I’ll share some other important things I’ve learned about maintaining a healthy weight and eating refined sugar-free and gluten-free.
What have you learned about the foods & habits that work for you?
Stop by ABCNews.com Good Morning America!
I’m on ABCNews.com Good Morning America sharing baking tips and recipes. They called me a Chef…I’m still blushing!!
- Chef & Blogger Amy Green Shares Her Baking Secrets: 9 Tips for Gluten-Free, Refined Sugar-Free Baking Success
- Fig & Date Bars (Healthy Fig Newtons)
- Fudge Brownies (Lower-fat & delicious!!)
- Fresh Fruit Tart (the perfect summer dessert)