Gluten free diet is highly recommended to those who have celiac disease, gluten sensitivity, and wheat allergy. Gluten is basically a protein found in the endosperm of wheat, rye, and barley. Though all of these products can lead to bloating, diarrhea and gastrointestinal pain yet celiac disease is the more severe condition.
The way to lose weight on a gluten-free diet is similar to any diet, except you need to be aware of what you are eating. All the gluten free products such as organic raw cacao powder, organic raw cacao cashew cluster, organic raw cacao sweet nibs, organic raw cacao butter, organic raw drinking chocolate, organic cold processed chocolates are easily available online in Malaysia.
Below is enlisted the step-by-step process on how to lose weight on a gluten-free diet
STEP 1: STOCK UP GLUTEN FREE FOODS – Stock up on foods that are gluten-free, high in nutrients, low in fat and have a low level of Glycemic Index. Fruits, vegetables, seeds, organic raw cacao power, lean beef, chicken breasts, fish, beans and raw drinking chocolate are examples. Purchase gluten-free grains as well such as brown rice, buckwheat, basmati rice, amaranth, and quinoa.
STEP 2: REDUCE INTAKE OF CALORIES – Reduce your total intake of calories to lose weight. Track your intake of calories for one day with the help of online resources. Subtract 500 calories from this number to promote 1 pound of weight loss every week. For example, if your current daily intake is 4,800 calories, your new intake will be 3,800 calories.
STEP 3: DO NOT SKIP THE BREAKFAST – As soon as you get up, get freshen up and have your breakfast which will help you lift your metabolism and increase your level of energy. Prepare something that is nutrient-rice and gluten-free and has low glycemic index. Organic raw drinking chocolate and a shake containing organic raw cacao powder is a perfect choice to start your morning.
STEP 4: DO NOT SKIP THE USUAL MEALS – To keep your metabolism level high and appetite suppressed, continue to eat meals after every two to three hours. However, maintain balance in each meal with carbs and protein and use gluten-free ingredients. A salad with a chicken breast, chopped vegetables, and a pear is a balanced meal.
STEP 5: BE MINDFUL – If you are planning to go out with friends, keep a check over what you are ordering and what you are eating. Ask to have your food prepared without excess oil. Choose baked, broiled and steamed whenever possible and avoid anything that is breaded or fried.
STEP 6: EXERCISE IS MUST – To burn the calories and reduce the weight, continue doing cardiovascular exercise. Choose a type of cardio that you enjoy, like fast-paced walking, running, biking, swimming, elliptical training or in-line skating. Daily make it a habit of doing exercise for 45 to 60 minutes on three alternate days of your weight training.
STEP 7: WEIGHT ROOM BUILDING MUSCLE – Spend three days a week in the weight room building muscle. Do full body exercises like bench presses, shoulder presses, back extensions, triceps dips, curls, and squats. Aim for 10 to 12 repetitions and do three or four sets. Take 60 seconds of rest breaks to keep your heart rate elevated.
Change your life and lifestyle with gluten free products as they are certified organic, vegan, gluten-free, dairy-free, cold-processed and have low Glycemic Index, which are easily available in selected health food stores, supermarkets and online in Malaysia.