Control Your Weight on the Gluten-Free Diet

in Celiac, The Celiac Expert
Published: June 13, 2012

Cut the Fat

Fats have over twice the calories of protein or carbohydrates (9 calories/gram vs 4 calories/gram. One tablespoon of butter or margarine contains about 100 calories and 1 tbsp of oil about 120 calories. Watch your intake of margarine, butter, oils and salad dressings. Choose calorie-reduced, gluten-free salad dressings, try adding a little water to regular creamy salad dressings or use thinner dressings like Italian that go farther with a smaller quantity. Other tips include opting for:

  • Fat-free or low fat milk and yogurt
  • Low-fat cheese
  • Lean meats
  • Removing the skin from poultry
  • Limiting sausages, bacon, ribs, salami and other high-fat luncheon meats
  • Baking, broiling, steaming or barbecuing.

Get Moving

To lose it, you’ve got to get off the couch or away from the computer screen. Take in the scenery on a brisk walk, and park your car farther away at work or the mall. Take the stairs, not the elevator. Try an exercise or dance class with a friend. Go for a swim with your spouse. Do whatever works for you, but as Nike says: Just Do It!

For more information about gluten-free weight control:

• “The Skinny on the Gluten-Free Diet” from Allergic Living magazine.

• Consult with a registered dietitian with expertise in the gluten-free diet who can develop an individualized meal program for you. Find a registered dietitian in the US or Canada.

• USDA has many different tools and other resources to help you learn more about healthy eating and managing your weight and portions. Some of the tips need to be modified for the gluten-free diet (e.g. choose whole grain gluten-free bread instead of whole wheat bread.

• NFCA Free Webinar “Maintaining a Healthy Weight While Living Gluten-Free” by dietitian Amy Jones, MS, RD, LD

Shelley Case, RD, is an international celiac nutrition expert, consulting dietitian and author of Gluten-Free Diet: A Comprehensive Resource Guide. See