A big breakfast could aid weight loss, glucose control

Honor Whiteman

You may have heard that breakfast is “the most important meal of the day,” and a new study helps to support this. It found that eating a big breakfast and reducing lunch and dinner size may be key for people looking to lose weight and improve their blood glucose levels.

Researchers suggest that three meals per day — starting with a big breakfast — could promote weight loss and better glucose control.

Led by researchers from Tel Aviv University in Israel, the study found that adults who were obese and had type 2 diabetes lost more weight and had better blood glucose levels after 3 months when they had a high-energy breakfast every day.

Lead study author Dr. Daniela Jakubowicz, who is a professor of medicine at Tel Aviv University, and colleagues recently presented their results at ENDO 2018, the annual meeting of the Endocrine Society, held in Chicago, IL.

Obesity is a leading risk factor for type 2 diabetes; excess weight makes it more difficult for the body to use insulin — the hormone that regulates blood glucose levels — effectively.

According to the Obesity Society, it is estimated that around 90 percent of adults who have type 2 diabetes are overweight or obese.

In terms of treating obesity and type 2 diabetes, switching to a more healthful diet is often the first port of call. But, as Dr. Jakubowicz notes, it’s not always what and how much we eat that might cause problems; it’s also the time of day at which we eat.

“Our body metabolism changes throughout the day,” as Dr. Jakubowicz explains. “A slice of bread consumed at breakfast leads to a lower glucose response and is less fattening than an identical slice of bread consumed in the evening.”

With this in mind, Dr. Jakubowicz and colleagues sought to find out more about how the timing of food intake influences weight loss and blood glucose levels.

Bdiet led to weight loss, reduced hunger

The scientists enrolled 29 adults, of whom 18 were male and 11 were female, to their study. Subjects were aged 69, on average, and all of them had obesity and type 2 diabetes.

The team randomly assigned each of the adults to two different diet groups for a total of 3 months.

One group followed the “Bdiet,” and this consisted of three meals per day: a large breakfast; a medium-sized lunch; and a small evening meal. The other group followed the “6Mdiet,” which consisted of six small meals spaced throughout the day, plus three snacks.

The researchers tested the subjects’ blood glucose levels every 2 weeks during the study. They also used continuous glucose monitoring to measure overall glucose levels, as well as spikes in blood glucose throughout the study.

The researchers found that subjects in the Bdiet group lost an average of 5 kilograms after 3 months, while those who followed the 6Mdiet gained an average of 1.4 kilograms.

Hunger and cravings for carbohydrates also increased among subjects in the 6Mdiet group, but these reduced significantly for subjects who followed the Bdiet.

The effects on blood glucose levels

The scientists found that the fasting glucose levels of subjects in the Bdiet group fell by an average of 54 milligrams per deciliter (mg/dl) — from 161 mg/dl to 107 mg/dl — after 3 months, while fasting glucose levels of the 6Mdiet diet group fell by just 23 mg/dl, from 164 mg/dl to 141 mg/dl.

Upon looking at overall mean glucose levels, the team found that these dropped by 29 mg/dl in the first 14 days — from 167 mg/dl to 138 mg/dl — for subjects who followed the Bdiet, while they fell just 9 mg/dl among the 6Mdiet diet group, from 171 mg/dl to 162 mg/dl.

At 3 months, overall mean glucose levels decreased by 38 mg/dl in the Bdiet group — from 167 mg/dl to 129 mg/dl — compared with a reduction of 17 mg/dl in the 6Mdiet diet group, from 171 mg/dl to 154 mg/dl.

Mean glucose levels during sleep did not reduce at all for those subjects who followed the 6Mdiet diet, but subjects in the Bdiet group experienced a reduction of 24 mg/dl — from 131 mg/dl to 107 mg/dl — at 3 months.

Those who adhered to the Bdiet also required less insulin during the study period, with a reduction in 20.5 units each day. Subjects who followed the 6Mdiet diet, however, needed more insulin, with an increase of 2.2 units every day.

Meal timing offers benefits in itself

Notably, the study also revealed that participants adhering to the Bdiet experienced a significant decrease in overall blood sugar levels in as little as 14 days, even when the subjects themselves showed no weight loss.

According to the researchers, this finding indicates that the timing of meals itself can help with blood glucose management, though weight loss can help to enhance the benefits.

Overall, the team concludes that three meals each day — with breakfast being the biggest — may be of great benefit to people with obesity and type 2 diabetes.

“This study shows,” says Dr. Jakubowicz, “that, in obese, insulin-treated type 2 diabetes patients, a diet with three meals per day, consisting of a big breakfast, average lunch, and small dinner, had many rapid and positive effects compared to the traditional diet with six small meals evenly distributed throughout the day.”

These “positive effects” included “better weight loss, less hunger, and better diabetes control while using less insulin.”

“A diet with adequate meal timing and frequency has a pivotal role in glucose control and weight loss.”

Dr. Daniela Jakubowicz

Culled from https://www.medicalnewstoday.com/articles/321261.php By Ike Onwubuya

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Say Hasta la vista to extra kilos with weight loss interventions

Losing even a couple of pounds is a herculean task. However, if you are determined to say Hasta la vista to extra kilos there are three proven levels of intervention, depending on your individual needs.

The three proven levels of intervention for the weight loss are lifestyle changes, medications and surgery.

“If you really want to keep weight off, it requires permanent lifestyle changes. … There are no quick fixes,” CNN reported, citing registered dietitian Mascha Davis as saying.

According to Davis’ trifecta approach three areas of your lifestyle that might require change are food, exercise and sleep”>sleep.

Coming to diet, you might start eating more fiber-rich vegetables and aim to drink more water. Being more physically active might involve taking the stairs instead of the elevator and parking your car farther from an entrance, the report said.

Sleep impacts hunger and satiety hormones thereby getting enough Zs is imperative to achieve those much-desired digits on the weighing machine.

“Less sleep”>sleep you get, the higher your weight tends to be,” Davis said.

If you are unable to lose weight or to continue losing after an initial loss despite making changes to your diet, exercise and sleep”>sleep habits it might be time to consider a weight loss medication.

However, it is important to seek out a certified physician and even more imperative is the prescription of the right medicines based upon your medical history.

According to registered dietitian Sue Cummings only a professional can responsibly help you manage the risks and benefits of different drugs.

Weight loss medications are typically indicated for those with a body mass index (BMI) of 30 or higher, CNN reported.

If you have tried your hands at both the levels of intervention to no avail, then sticking to surgery is certainly the last resort.

“You consider surgery when other therapies for obesity fail,” Cummings added, “The person has been through everything — and now they have diabetes, hypertension, sleep”>sleep apnea, arthritis. That’s when you would really start to think about surgery.”

The criteria for bariatric surgery include a body mass index (BMI) of 40 or higher or a BMI of 35 or higher with health problems including type 2 diabetes, high blood pressure, heart disease or sleep”>sleep apnea.

Complications of surgery may include infection, bleeding, poor absorption of nutrients or dehydration early on, as well as ulcers and hernias.

With the aforementioned weight loss interventions, draping the most coveted outfit from your favourite designer is not far away.

Culled from http://www.thehansindia.com/posts/index/Life-Style/2018-02-11/Say-Hasta-la-vista-to-extra-kilos-with-weight-loss-interventions/358276 by Ike Onwubuya

WHAT CAN THESE FRUITS DO FOR YOU

🌕🍉🍍🍈🍇🍌🍐🍌🍑🍏🍆🍅🍎🍒🍓🌶🍋🍊

*apples*

•Protects your heart

•prevents constipation

•Blocks diarrhea

•Improves lung capacity

•Cushions joints

*apricots*

•Combats cancer

•Controls blood pressure

•Saves your eyesight

•Shields against Alzheimer’s

•Slows aging process

*avocados*

•Battles diabetes

•Lowers cholesterol

•Helps stops strokes

•Controls blood pressure

•Smoothes skin

*bananas*

•Protects your heart

•Quiets a cough

•Strengthens bones

•Controls blood pressure

•Blocks diarrhea

*beans*

•Prevents constipation

•Helps hemorrhoids

•Lowers cholesterol

•Combats cancer

•Stabilizes blood sugar

*beets*

•Controls blood pressure

•Combats cancer

•Strengthens bones

•Protects your heart

•Aids weight loss

*broccoli*

•Strengthens bones

•Saves eyesight

•Combats cancer

•Protects your heart

•Controls blood pressure

*cabbage*

•Combats cancer

•Prevents constipation

•Promotes weight loss

•Protects your heart

•Helps hemorrhoids

*carrots*

•Saves eyesight

•Protects your heart

•Prevents constipation

•Combats cancer

•Promotes weight loss

*cauliflower*

•Protects against Prostate Cancer

•Combats Breast Cancer

•Strengthens bones

•Banishes bruises

•Guards against heart disease

*cherries*

•Protects your heart

•Combats Cancer

•Ends insomnia

•Slows aging process

•Shields against

*chili peppers*

•Aids digestion

•Soothes sore throat

•Clears sinuses

•Combats Cancer

•Boosts immune system

*figs*

•Promotes weight loss

•Helps stops strokes

•Lowers cholesterol

•Combats Cancer

•Controls blood pressure

*flaxseed*

•Aids digestion

•Battles diabetes

•Protects your heart

•Improves mental health

•Boosts immune system

*garlic*

•Lowers cholesterol

•Controls blood pressure

•Combats cancer

•kills bacteria

•Fights fungus

*grapefruit*

•Protects against heart attacks

•Promotes Weight loss

•Helps stops strokes

•Combats Prostate Cancer

•Lowers cholesterol

*grapes*

•saves eyesight

•Conquers kidney stones

•Combats cancer

•Enhances blood flow

•Protects your heart

*green tea*

•Combats cancer

•Protects your heart

•Helps stops strokes

•Promotes Weight loss

•Kills bacteria

*honey*

•Heals wounds

•Aids digestion

•Guards against ulcers

•Increases energy

•Fights allergies

*lemons & Lime*

•Combats cancer

•Protects your heart

•Controls blood pressure

•Smoothes skin

•Stops scurvy

*mangoes*

•Combats cancer

•Boosts memory

•Regulates thyroid

•aids digestion

•Shields against Alzheimer’s

*mushrooms*

•Controls blood pressure

•Lowers cholesterol

•Kills bacteria

•Combats cancer

•Strengthens bones

*olive oil*

•Protects your heart

•Promotes Weight loss

•Combats cancer

•Battles diabetes

•Smoothes skin

*onions*

•Reduce risk of heart attack

•Combats cancer

•Kills bacteria

•Lowers cholesterol

•Fights fungus

*oranges*

•Supports immune systems

•Combats cancer

•Protects your heart

•Straightens respiration

*pineapple*

•Strengthens bones

•Relieves colds

•Aids digestion

•Dissolves warts

•Blocks diarrhea

*prunes*

•Slows aging process

•prevents constipation

•boosts memory

•Lowers cholesterol

•Protects against heart disease

*strawberries*

•Combats cancer

•Protects your heart

•boosts memory

•Calms stress

*sweet potatoes*

•Saves your eyesight

•Lifts mood

•Combats cancer

•Strengthens bones

*tomatoes*

•Protects prostate

•Combats cancer

•Lowers cholesterol

•Protects your heart

*walnuts*

•Lowers cholesterol

•Combats cancer

•boosts memory

•Lifts mood

•Protects against heart disease

*water*

•Quenches thirst

•Promotes Weight loss

•Combats cancer

•Conquers kidney stones

•Smoothes skin

*watermelon*

•Protects prostate

•Promotes Weight loss

•Lowers cholesterol

•Helps stops strokes

•Controls blood pressure

•Fights dehydration

Which among the favours of your Lordwill you deny?

Eating Fruit on Empty Stomach

🍋🍐🍋

This will open your eyes ! Read to the end; and then, send it to others on your list as I just did to u!

Dr Stephen Mak treats terminal ill cancer patients by an “un-orthodox” way and many patients recovered.

Before he used solar energy to clear the illnesses of his patients, he believes on natural healing in the body against illnesses. See his article below.

It is one of the strategies to heal cancer. As of late, my success rate in curing cancer is about 80%.

Cancer patients shouldn’t die. The cure for cancer is already found – *its in the way we eat fruits.*

It is whether you believe it or not.

I am sorry for the hundreds of cancer patients who die under the conventional treatments.

*EATING FRUIT*

We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths.

It’s not as easy as you think. It’s important to know how and *when* to eat the fruits.

What is the correct way of eating fruits?

*IT MEANS NOT EATING FRUITS AFTER YOUR MEALS!*

5

*FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH*

If you eat fruits on empty stomach, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.

_FRUIT IS THE MOST IMPORTANT FOOD._

Let’s say you eat two slices of bread and then a slice of fruit.

The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so due to the bread taken before the fruit.

In the meantime the whole meal of bread & fruit rots and ferments and turns to acid.

The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil.

So please eat your fruits on an *empty stomach* *or before your meals !*

You have heard people complaining :

Every time I eat watermelon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet, etc.. etc..

Actually all this will not arise if you eat the fruit on _an empty stomach._

The fruit mixes with the putrefying of other food and produces gas and hence you will bloat !

Greying hair, balding, nervous outburst and dark circles under the eyes all these will *NOT* *happen if you take fruits on an empty stomach.*

There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter.

If you have mastered the correct way of eating fruits, you have the *SECRET of beauty, longevity, health, energy, happiness and normal weight.*

When you need to drink fruit juice – *drink only fresh fruit juice,* NOT from the cans, packs or bottles.

Don’t even drink juice that has been heated up.

Don’t eat cooked fruits because you don’t get the nutrients at all.

You only get its taste.

Cooking destroys all the vitamins.

But eating a whole fruit is better than drinking the juice.

If you should drink the fresh fruit juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it.

You can go on a 3-day fruit fast to cleanse or detoxify your body.

Just eat fruits and drink fresh fruit juice throughout the 3 days.

And you will be surprised when your friends tell you how radiant you look !

*KIWI fruit:*

Tiny but mighty.

This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.

*APPLE:*

An apple a day keeps the doctor away?

Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby _helping to lower the risks of colon cancer, heart attack & stroke._

*STRAWBERRY:*

Protective Fruit.

Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging and free radicals.

*ORANGE :*

Sweetest medicine.

Taking 2-4 oranges a day may _help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer._

*WATERMELON:*

Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which _helps boost our immune system._

They are also *a key source of lycopene the cancer fighting oxidant.*

Other nutrients found in watermelon are vitamin C & Potassium.

*GUAVA & PAPAYA:*

Top awards for vitamin C. They are the clear winners for their high vitamin C content.

Guava is also rich in fiber, which _helps prevent constipation._

Papaya is rich in carotene; this is _good for your eyes._

*Drinking COLD water or drinks after a meal = CANCER*

Can you believe this ?

For those who like to drink cold water or cold drinks, this article is applicable to you.

It is nice to have a cup of cold water or cold drinks after a meal.

*However, the cold water or drinks will solidify the oily stuff that you have just eaten.*

*It will slow down the digestion.*

*Once this ‘sludge’ reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food.*

*It will line the intestine.*

*Very soon, this will turn into FATS and lead to CANCER !*

_*It is best to drink hot soup or warm water after a meal.*_

Let’s be careful and be aware. The more we know the better chance we could survive.

A cardiologist says:

if everyone who gets this mail sends it to 10 people, you can be sure that we’ll save at least one life.

So lets do it

Culled from whatsapp by Ike Onwubuya

Pineapple Benefits For Weight Loss

Source: http://www.thealternativedaily.com/pineapple-benefits-for-weight-loss/

I’m not here to tell you that pineapple will magically melt fat, because it won’t. But what it will do is fuel your body with the necessary nutrients that can help you achieve your weight loss goal. Furthermore, pineapple has a unique inflammation-fighting enzyme.  And, inflammation and weight gain are closely connected.

How does pineapple burn fat?

Pineapple is juicy, sweet and delicious. It’s often misrepresented as a fruit that can burn fat, most likely because of its main enzyme, bromelain. Bromelain can help reduce inflammation in the body — but more on that later. However, even if pineapple can’t physically burn fat, it does have nutrients that can certainly help you reduce fat. So, don’t give up on pineapple just yet.

High vitamin C content turns fat to fuel

 

Many benefits of pineapple are due to its high concentration of vitamin C. Vitamin C is a water-soluble vitamin, which means your body doesn’t store it. Therefore, you need to get enough from vitamin C-rich foods like pineapples. Vitamin C plays an important role in maintaining the health of the body’s connective tissue as well as acting as an antioxidant. The RDA for vitamin C is 90 milligrams a day for men and 75 milligrams a day for women. The daily value (DV) is 60 milligrams. DVs are based on a 2,000-calorie diet for healthy adults. Pineapple has a whopping 79 milligrams of vitamin C per cup. That 131 percent of the daily value.

Too little vitamin C in the blood stream leads to increased body fat and waist measurements. A 2006study from Arizona State University reported that the amount of vitamin C in the blood stream is directly related to fat oxidation (the body’s ability to use fat as fuel) during both exercise and at rest.

At the beginning of the study, participants with the lowest concentrations of vitamin C in their blood had the highest body fat mass. They could not oxidize fat as well as those participants who were less obese. But, as the study progressed, those same participants who consumed a steady amount of vitamin C increased blood vitamin C concentrations by 30 percent. The participants who only consumed 67 percent of the recommended daily allowance from food saw a decline in vitamin C blood concentration. So, their ability to oxidize fat decreased.

Since pineapple is such an excellent source of vitamin C, just one cup a day could aid your body’s ability to turn your fat into fuel.

Is pineapple good to eat on a diet?

Low in calories, nutrient-rich and a good source of fiber makes this tropical treat a great addition to any diet. Pineapple consists of 86 percent water and 13 percent carbs, and no fat or protein. At only 83 calories per cup, pineapple is ideal as a low-calorie snack or dessert.

It’s also an excellent source of manganese, a mineral needed to metabolize carbohydrates and fat, which is important for energy production. Low manganese levels are linked with osteoporosis, diabetes, arthritis, PMS and epilepsy, according to the University of Maryland. But manganese deficiency is rare in the United States. One cup of pineapple supplies you with about 2 milligrams of manganese. Adult males need about 2.3 milligrams daily and adult females need 1.8 milligrams.

Pineapple won’t affect blood sugar

The glycemic index (GI) is a measurement for carbohydrate-containing foods and how they affect blood glucose levels. Low GI diets are linked with decreased risk of certain conditions like cardiovascular disease, type 2 diabetes, metabolic syndrome and stroke. Carbohydrates with a low GI value of 55 or less are more slowly digested, absorbed and metabolized. In turn, they cause a lower and slower rise in blood glucose and, therefore, insulin levels.

The glycemic index value of pineapples ranges from 45 to 66. That places them at a low to medium range, according to the University of Sydney, which means that pineapples should not have any major effects on blood sugar levels.

It is a good source of insoluble fiber

One cup of pineapple contains two grams of fiber. Almost all — 99 percent of it — is insoluble. Insoluble fiber is the type of fiber that most people think of as “roughage.” It’s the hardy fiber found in whole grains, nuts, veggies and fruits that don’t dissolve in water. In fact, insoluble fiber isn’t broken down by the gut and absorbed into the bloodstream. Instead, it adds bulk to waste in the digestive system. That helps keep you regular and prevents constipation. Your total dietary fiber intake should be around 25 to 30 grams a day from food — not supplements.

Fiber is so important for dieting because it requires more chewing and takes longer to digest. This helps your body recognize that it is full and prevents you from continuing to eat. Diets rich in fiber are linked to decreased risk of cardiovascular disease. Insoluble fibers have also been linked to reduced risk of type 2 diabetes, according to a German study. And another study by the American Dietetic Association found the insoluble fiber leads to lower body weight.

Can pineapple juice help you lose weight?

Pineapple juice is packed with vitamins and minerals, but it can’t magically help you lose weight. That said, it offers a significant amount of vitamin C, which aids in weight loss. It may also help reduce your risk of constipation and improve overall digestion. But the real benefit to pineapple juice is bromelain.

The bromelain connection

Bromelain is a mixture of enzymes found in pineapples that digest protein. Bromelain can be used to treat several conditions. But it is particularly effective in reducing inflammation. Although inflammation is part of the body’s natural defense system, too much wreaks havoc on your body. Incidentally, eating the fiber-rich core of a juicy, ripe pineapple is the best way to consume natural sources of bromelain. The riper the fruit is, the softer the core will be.

A great way to get your bromelain fix is by juicing the core of the pineapple or simply throwing it into a smoothie. Drinking fresh pineapple juice has been shown to be a powerful remedy against inflammatory diseases. A Duke University Medical study found that supplementing your diet with fresh pineapple juice actually decreases inflammation.

And inflammation is the link between obesity and metabolic syndrome, suggests a study in the Journal of Nutrition and Metabolism.

Get your energy from pineapple

Pineapple is a good source of thiamin, which is a B vitamin that’s essential to energy production. And, anyone who’s ever been on a diet understands the importance energy plays. Let’s face it, when your energy is low, that’s when you’re most likely to grab a box of high-sugar, high-fat cookies.

Pineapple not only fills you up with few calories, but it will also provide you with a healthy source of fuel — that combats inflammation! Pineapple may not a miracle fat-burning fruit that some claim, but there are definite reasons why you should include it in your diet.

— Katherine Marko

Weight loss: Switch to brown rice. It’s as good as doing a 30-minute brisk walk

Source: http://www.hindustantimes.com/health-and-fitness/weight-loss-switch-to-brown-rice-it-s-as-good-as-doing-a-30-minute-brisk-walk/story-Y5ZxjWbtouLlcghZqcjWhN.html

Researchers have found swapping white rice with its brown alternative speeds up weight loss and is the equivalent of a 30-minute brisk walk.

Making the small daily change to include more fibre can help to cut 100 calories each day, a study found. This difference is about the same amount that would be burnt off by a brisk half-an-hour walk, experts discovered.

Researchers at Tufts University in Massachusetts took two groups of people and fed them diets similar in total energy, total fat and the number of fruit, vegetable and protein servings.

 

The only difference was in the source of grain. One group ate wholegrains such as brown rice and whole wheat, while the other consumed white rice and refined white flour.

They found that the diet with more wholegrains led to people developing a faster metabolism, burning more calories. They also absorbed fewer calories in their digestive systems.

This was caused by a higher resting metabolic rate and also lower absorption of calories in the digestive system, researchers said.

Dr Phil Karl, who led the study, said: ‘Many previous studies have suggested benefits of whole grains and dietary fibre on chronic disease risk.

‘This study helps to quantify how whole grains and fibre work to benefit weight management, and lend credibility to previous reported associations between increased whole grains and fibre consumption, lower body weight and better health.’

Dr Susan Roberts co-author said: ‘We provided all food to ensure that the composition of the diets differed only in grain source.

‘The extra calories lost by those who ate whole grains was equivalent of a brisk 30 minutes walk or enjoying an extra small cookie every day in terms of its impact.’

In the UK, the recommended amount of fibre to take in is 30 grams a day for an adult, although most people eat much less — an average of around 12 grams.

Tested Practical Tips on Losing Weight on a Gluten Free Diet

Source: Tested Practical Tips on Losing Weight on a Gluten Free Diet

How can one achieve weight loss after going gluten free. In this story people from a Gluten Free Facebook group share gluten free weight loss success stories.

One member in this group this morning asked for tips to lose weight after going gluten free. Here are some success stories or tips from people who have lost weight while on a GF diet.

Limit Snacking

“I limit snacking to only fruit and yogurt. No eating after 8pm and I do a combo of yoga (2xs a week), cardio (4-5x’s a week) and lifting weights (4-5 x’s/week),” writes a group member named Sara. She continues that she has lost about 35 lbs and maintained over the last year. “For me, it’s been about losing, then maintenance for a while, then losing some more. I eat a lot of chicken and salad. The only time I have gluten free bread is one piece of toast in the morning with one egg,” she adds.

Here is one GF weight loss success story from a group member named Devan.

“I lost about 35 pounds in the first couple months because I didn’t buy much of the food that was unnaturally gluten free. I did a lot of clean eating and just watched what I was having. I did have some of the breads and such that are gluten free, but I tried to stay away from the rest of the stuff and do just veggies and chicken, fish or meat. I only use the GF stuff when I absolutely needed to because my doctor told me about all the added things in it for taste and such.

Cut Out Some Carbs

One member named Mal wrote that he went GF, cut out processed carbs and just ate brown rice and potatoes for carbs. He also exercised every day. He writes he lost “heaps of weight.” Mal also adds that he ate plenty of fish, chicken, rice and vegetables. To this another member, named Heather agrees, replying that she agrees in regard to protein and good vegetables. “Since i went gluten free almost a month now not only do I feel so much better, but I have lost 20 lbs and still losing.”

Dawn writes. “I follow a modified low carb diet. I do not eat any grains at all and try to eat very few processed foods. I went from 198 to 140.” Some other members also left short comments recommending to cut out carbs and basing their recommendations on their GF weight loss success.

Avoid Convenience Food

Allyn writes. “It is hard to avoid the convenience foods. Too easy to munch on things mindlessly that aren’t good for you. That is my downfall.” She also adds that “the pre-packaged ‘substitutes’ have lots of calories. There is typically extra sugar and sodium. If you are fairly new to GF your gut is still healing you may find that you gain before you lose. I have lost 30lbs since being GF for just about a year.”

“Use the opportunity not to eat as much bread as you used to. I am doing this and the pounds are just melting off,” writes a group member Michelle.

Stay Away From Processed Gluten Free Foods

Go with veggies and proteins. Stay away from the processed stuff, suggest many group member who follow the gluten free meal plan. Go naturally gluten free foods. Don’t buy the processed, they write.

“Stay away from a lot of processed food,” writes Elaine. “I buy gluten free bread and eat it a few times a week. Just eat fruits and vegetables, eggs, meat etc. It really is so easy, except donuts. Good luck,” she adds.

“Don’t replace the gluten with carb loaded substitutes. Focus on healthy protein, fats and fiber,” writes Lindsay.