When it comes to weight loss, my friends and I have collectively tried every diet on the market. Atkins? Check. Jenny Craig? Check. South Beach? Check. Gluten-free diet? Um, excuse me?

[A gluten-free diet reminds me of another diet remedy common a few years back: cigarettes! HINT: Neither works in the long term!]

Ok so we’ve tried just about every diet on the market. As a fan of the low calories in whole wheat breads and pastas, you can already guess why the gluten free diet hasn’t made it on my radar. Until my buddy’s newest girlfriend strolled into our favorite restaurant requesting a gluten free meal. A what?!?

What IS Gluten-Free?

Put simply, a gluten-free diet is one that eliminates any food made in whole, or in part with gluten. For those of you unfamiliar with it, gluten is a protein commonly found in foods like rye, wheat, and barley.

Why Choose Gluten-Free?

Many people who choose a gluten free diet do so because they suffer from a disease that makes it difficult to break down gluten. Celiac disease can cause swelling in the intestines, which leads to a whole host of other very uncomfortable symptoms.

But with all things, many non-celiac sufferers are looking to the gluten-free diet as a way to rid themselves of those extra pounds.

How To Go Gluten-Free?

A gluten-free diet is probably the most difficult to abide by, so if you’re person that cannot deal with a heavily restricted diet, this may not be the weight loss plan for you. To make things a little easier, I’ll give you a list of foods that you must always always always avoid. Going gluten-free means stay away from all food or drinks that have any of the following:

Wheat
Bulgur
Barley
Farina
Graham Flour
Kamut
Rye
Semolina
Smelt
Triticale
Matzo
Durham

[All gluten-free products that have this, are certified gluten-free. No wheat or rye products mixed in!]

I know, you’re thinking that this list is nothing compared to other diets you’ve tried, right? Well the list continues. Gluten-free dieters must also stay away from other foods unless they are marked GLUTEN-FREE. Those of you who are serious about going gluten free as well as those who need to for medical reasons should also check the label to make sure these “gluten-free” products aren’t made in a facility that processes wheat products.

Beers (bummer, I know!)
Bread
Soups
Salad dressings
Gravy
Imitation meat and imitation seafood
Oats
Cookies & Crackers
Cakes
Cookies
Cereal
Pies
Croutons

Another long list, but worry not there are still lots of grains and starches you can continue to enjoy while on a gluten-free diet. Stick with  things like arrowroot, cornmeal, polenta, rice, quinoa, hominy grits, buckwheat, corn, tapioca and rice.

[Another reason to try (or not try) gluten-free products is that even foods you shouldn't eat are now available gluten-free.]

With a gluten-free diet, you’re still free to eat fruits and vegetables, potatoes (yum), fresh proteins like meat and poultry, wine and spirits, and many dairy products.

Gluten-Free Weight Loss

Although a gluten-free diet may be the new diet of the moment, it doesn’t mean that you should immediately hop on the bandwagon. According to Dee Sandquist of the American Dietetic Association, the most significant weight loss from a gluten diet is very likely due to cutting out high gluten goods like cakes and pies.

The science is still out on whether gluten-free dieters are losing weight by cutting the gluten, OR because they have been more carefully regulating calorie and fat consumption. Any new diet will help with weight loss…in the beginning. The problem with a gluten-free diet for weight loss is that it isn’t proven. Gluten-free eating was meant to help those suffering from a medical problem, not a weight problem.

There are many reasons you may experience weight loss while eating a gluten-free diet, but its most likely from cutting back on crap food and probably increased physical activity.

Sandquist says that a gluten free diet may be good for a few days to help you limit your caloric intake, but it isn’t a successful long-term weight loss strategy. I have to agree, try making a healthy yet delicious meal out of the gluten deficient foods you’re allowed to eat for a month and see how quickly you get bored or frustrated.

Finally, grains have tons of vitamins and nutrients that your body needs and that you miss out on by going gluten free. This doesn’t mean that perhaps you shouldn’t give the gluten-free diet a try, it just means that you won’t get enough niacin, riboflavin, and thiamin, which converts food to energy. You should be eating fiber for weight loss, but with a gluten-free diet you won’t get enough fiber, which aids in digestion, calcium (strong teeth and bones), iron (transports oxygen in your body), and folate, which creates and maintains new cells like DNA.

Have a long talk with your doctor and find out the advantages and disadvantages of a gluten-free diet for weight loss. This fad diet is too new to really know how well it aids in fat loss. Your best bet is to find foods you like and eat them in moderation. The weight loss equation never changes: burn more than you consume for weight loss. So rather than gluten-free, consume less calories each day and increase the amount of physical activity you get each week.

Still looking for a more regimented way to lose weight? Read our review of The Diet Solution Program and see if it’s right for you!