Gluten Free Diets...

[Jay Elle]

Hi all,

I'm Jay, new to this forum. I'm a 20yo Aussie girl. Its really hard to write all this out and keep it short, but without the background my question is kinda hard to answer, so here goes:

Why I went Gluten free two and a half years ago: (Was 17, now 20yo)

Before I went gluten free, my diet consisted of: wheaten cereal and toast for breakfast, sandwhiches, crackers and noodles during the day, and pasta, lasagne, crumbed chicken and the like around dinner time. The problem was, roughly an hour after alot of my meals, my tummy would really hurt, not just like it was cramping. It felt like someone was attacking my insides with a rake, thats the only way I could explain it to the school nurse, when she wanted to know why I appeared so often after lunch. Most of the time I could ignore it but sometimes it was really bad and I couldn't. I would also randomly sweat, especially after dinner, and would get really, really hot.

I moved into college when I was 17, and a couple of months later, an aquantence of mums suggested she go easy on the bread, because it was probably bloating her and causing her tummy aches. This friend had recently been diagnosed celiac. So mum explained what was wrong with her friend, and her suggestion to go easy on wheat, to see if it helped my tummy.

My "symptoms":

I noticed after a few weeks of going gluten free I was getting more energy and eating didn't give me huge tummy aches. I became more active and involved with sports, and more social, and lost aroung 5 kilos (10 pounds) within a couple of months, just through my lifestyle. The only difference was my diet.

I also noticed a reduction in sores on my body (usually arms, legs and scalp, now only sometimes on legs and one or two in my hair.). My excema, which had been getting worse since I was 10 or so, and was particularly bad on my hands, started clearing up, and now usually only breaks out when in contact with chemicals, whereas it would do so randomly before. I wear gloves when I do the dishes and clean, and I've not had a problem recently.

Most of my stomache aches now are because of my period or from too much dairy (been lactose intolerant since I was 10, but mum likes me to have some for the calcium. I can take small amounts of yogurt and cheese ok, but not really cream or straight milk.). I very rarely get night sweats when it isn't actually hot. And (sorry to be graphic) I rarely get 'the runs' anymore either.

I haven't been tested, but from trial and error I know I feel better on a Gluten Free diet, for whatever reason, and thats enough for me to keep doing it.

My problem

Although I find myself to have more energy and to generally be more happy while eating gluten free, I've also found that lately I've put on alot of weight. At first, I lost a bit of weight because of my new found energy and spice for life. I lost almost 10kg (~20 pounds) without intentionally dieting or exercising, within around 8-9 months of going gluten free. After that it plataued, I might have put on 1 or 2 kilos over the next 12 months, but at 6'1 that hardly makes a difference (under 4 pounds).

In the last 8 months though, I've put on ALOT of weight. somewhere between 10-15 kilos (20-30 pounds). I think its to do with the diet - rice is the main subsitute in the foods I eat and when I cook from scratch. I've been gluten free for about 2.5 years. So, my question is - How do you eat gluten free, and still eat low GI foods? What is another substitute for wheat that doesn't have so many carbs? Is there a good gluten free diet out there that you've used and kept in shape? I'm looking to lose weight, but find that the things that I used to use as a teen - diet shakes, diet muesli bars and cereal, I find they all are wheaten. Cooking a filling meal without using rice in some form is really hard. any suggestions?

[CarlaB]

Try focusing on whole foods that are naturally gluten-free -- meat, chicken, eggs, veggies, fruit, potatoes, sweet potatoes, rice -- instead of the gluten substitutes. Drink lots of water. Eating this way is very healthy and you should go to a naturally healthy weight for you without "dieting". Have treats once in a while remembering they are treats.

For a lot of my meals, I don't serve a starchy carb at all, just meat and veggies. I'll use some "light" veggies but also some heavier root vegetables. Everyone seems to get full, but it's not that "stuffed" feeling you get from carbs.

[Jay Elle]

I think I can do that for dinner, lately I've been eating gluten-free suasages, steaks, chicken, bacon with steamed veggies (brocoli, corn, and carrot, mainly). I also eat alot of potato (probably part of the problem).

What kinds of foods would you suggest for breakfast and lunch, plus snacks? I never really learnt to cook and am not very creative in the kitchen... sorry to be so hopeless, I think hats why I got so fat, not knowing what to eat

Currently I eat toast with Fruit spread or reduced fat margarine + vegemite (an australian thing), lunch is often oven cooked chips or potato based. I usually only go nuts on the 'treats' when I have my period, can't help myself, but not so bad the rest of the time.

[jnclelland]

In the last 8 months though, I've put on ALOT of weight. somewhere between 10-15 kilos (20-30 pounds). I think its to do with the diet - rice is the main subsitute in the foods I eat and when I cook from scratch. I've been gluten free for about 2.5 years. So, my question is - How do you eat gluten free, and still eat low GI foods? What is another substitute for wheat that doesn't have so many carbs? Is there a good gluten free diet out there that you've used and kept in shape? I'm looking to lose weight, but find that the things that I used to use as a teen - diet shakes, diet muesli bars and cereal, I find they all are wheaten. Cooking a filling meal without using rice in some form is really hard. any suggestions?

Hi, Jay! Congrats on all the improvement you've had on the gluten-free diet! I also have no diagnosis, but had a lot of the same symptoms you mention (eczema, etc.) that have cleared up on a gluten-free diet.

When I started the gluten-free diet, I purposefully gave myself some time not to worry about my weight, and just to get the hang of gluten-free (and in my case, dairy-free) living. But after several months, I realized that I was going to have to address this issue, because, as you say, a lot of the wheat subsitutes actually have a lot more carbs and calories.

So, when I was finally REALLY ready to try something different, I started exploring different options and decided to try the South Beach Diet - mainly because not only did it seem to be something I could adapt to my food intolerances, but it's also highly recommended for controlling cholesterol, which is a problem for my hubby. Unlike its image in the popular media, it's really not a low-carb, high-fat diet like Atkins; it's focused on getting *good* carbs (i.e., fruits, veggies, and whole grains, which for me mostly means things like brown rice and quinoa) and *good* fats, like lean meats and olive oil. LOTS of veggies - more veggies than I've ever eaten in my life! And it does mean a lot less grain-type carbs than I was used to, but what really surprised me was how much better I felt without them. I always thought I NEEDED lots of grains to have a healthy diet and just to not be hungry all the time, but I actually find myself a lot LESS hungry, LESS carb-craving, and generally feeling better than I ever have before. Plus, I've lost 15 pounds since May, and I'm sure I would have lost more if I had time to exercise more regularly!

So anyway, if you're willing to try something new, I'd encourage you to pick up the book at the library and see what you think. If not, just give some thought to the idea that maybe you don't need to find substitutes for gluteny foods so much as change the composition of your diet a bit so that you don't rely so heavily on grains. (i.e., what Carla said.)

Good luck!

Jeanne

[CarlaB]

I think I can do that for dinner, lately I've been eating gluten-free suasages, steaks, chicken, bacon with steamed veggies (brocoli, corn, and carrot, mainly). I also eat alot of potato (probably part of the problem).

What kinds of foods would you suggest for breakfast and lunch, plus snacks? I never really learnt to cook and am not very creative in the kitchen... sorry to be so hopeless, I think hats why I got so fat, not knowing what to eat

Currently I eat toast with Fruit spread or reduced fat margarine + vegemite (an australian thing), lunch is often oven cooked chips or potato based. I usually only go nuts on the 'treats' when I have my period, can't help myself, but not so bad the rest of the time.

Do you crave chocolate during your period? If so, that's a sign of a magnesium deficiency (chocolate is high in magnesium and your body understands that). Take a magnesium supplement (at least 400mg) and that should diminish.

For breakfast you are high in carbs. I eat two slices of gluten-free toast and two eggs just about every morning. Sometimes meat instead of the eggs. You need to get some protein in there ... even if it's nut butter instead of fruit spread. Also, I'd get away from the low-fat margarine -- use coconut oil or real butter -- they have nutrients, margarine is not good for you. Also, you need fats, just not the bad fats (like margarine or fried foods).

For lunch I eat the same as I eat for dinner. Meat and veggies, sometimes rice or potatoes.

[Guest cassidy]

For breakfast you could make egg whites or an omlette. I put salsa in my eggs and sometimes veggies to give them flavor. You could also put some low fat cheese.

For snacks fruit and veggies are best. If you have a little fat free ranch dressing as a dip for the veggies, that would be ok. I think it is important to have a little bit of stuff that tastes good, just not too much.

Yogurt is also a good snack.

Another idea is to cook a large meal and freeze it in meal-sized portions. I know you said you don't really cook but maybe there is someone that can help you cook. If you grilled a bunch of chicken and veggies and then froze it you could just thaw it out when you are hungry. My biggest issue is that when I don't know what to eat and nothing is made then I just want to eat junk because it is faster and easier.

I would stay away from potatoes - they are basically empty calories. Sweet potatoes are much better for you and are still filling. I would also stay away from bread and anything that isn't naturally gluten free. Just remember to keep your diet a little interesting so you are less likely to cheat.

[Jay Elle]

Oh whoa thanks for the ideas guys! Looks like I can make breaky more interesting AND get healthier!! I can sort of cook (with practice I'm sure I'd improve) I just never know what to cook. Eggs are something that really kinda fell out of my diet lately, so I'll try having them on toast, omletes etc for breakfast!

Cooking in larger portions then splitting them up is a good idea - it do it sometimes, but sometimes I find that I'm still hungry and raid the other half too Lately I have found myself to be absolutely ravenous by meal time, I've never been like this before, and it does make me want to eat more.

I do eat alot of chocolate during my period. I know its not good for me but I want it bad. Usually in the form of Choc Honeycomb (choc coated sugar), and chocolate lactose free milk. I get tired more during my period that thats when I'm likely to dig into the sweets, like soft candy.

Thankyou for the inspiration! I'm eating eggs and bacon on toast now

I just did a pilates workout. Man, standing is so much harder than floorwork, the balance... eek! I think with all these sugeestions and a bit more exercise I should be able to get into shape!!

[Guest cassidy]

Cooking in larger portions then splitting them up is a good idea - it do it sometimes, but sometimes I find that I'm still hungry and raid the other half too Lately I have found myself to be absolutely ravenous by meal time, I've never been like this before, and it does make me want to eat more.

If you have snacks in between meals you won't be so starving by meal time. If the snacks are things that are healthy then this won't be bad for you. I know I make the worst decisions when I am so hungry I can't think and I just want to shove food into my mouth NOW. Then, if I have eaten a normal amount and I'm still hungry I drink water and wait 20 minutes. If I'm still hungry I will eat something else but sometimes that does the trick.

Good luck. There are lots of good recipes here if you want to attempt to cook.

[Simply-V]

You may want to look into low-carb cookbooks as well. Like South Beach diet oriented cookbooks. Often they'll have great ways to make meals without starches. Protien is more filling anyway. They're pretty easy recipes to "alter" to gluten-free as well, plus they're really easy and cheap to find anymore at second-hand bookstores.

Also eating more protien throughout the day will help to stave off the hunger at night, and keep the blood sugar levels steady. Eat some protien for breakfast (nuts, eggs, etc) some protien for lunch etc.

[MistressIsis]

herbal teas & room temp water will help you feel fuller longer as well.

I eat eggs alot lately, I make a scrambled with peppers & onions, salt, pepper & thyme and then put a little cheese & make a quesadilla out of it woth corn tortillas. Sometimes I just put salsa in instead of the other stuff & it ends up filling me up for a good while.

I do notice I eat more now than I ever have in my life! My guy friends that've known me for years now take bets on who I'll out eat. Thankfully still around 110lbs @ 5'2"