Wheat-free dieting tips
How many times do we try to lose weight in the New Year only to give up by Easter because we just cannot continue with the calorie and/or carb counting and because, let's be honest, we are so fed up with it all? We become disheartened, we feel hungry all the time and all we think about is what we can and can't eat.
In 1996 and 1998 I had more babies. I already had two children but I had remarried and Hubby Number 2 did not have any children of his own. So, despite my advancing years (well in the eyes of the doctors I was positively geriatric!) we decided to have a baby. Note: "a" baby! But I ended up having two, only 21 months apart! Result: I went up two dress sizes in two years.
Poster says:
"I've been on a diet for two weeks
And all I've lost is two weeks!"
It was tough. I had always been naturally slim, due to small bones, a healthy diet (well most of the time) and being above average height for a UK female at 5ft 5. I had never had to worry about losing weight before. I was also very conscious of the age gap between me and my "younger man" and of course trying to lose the baby flab was tougher because of my age. It did not help that I had only just got back playing tennis when I found out I was pregnant again - although I did carry on playing until I was nearly seven months gone with baby number 4.
Becoming pregnant when you have a 13 month old is hardly the best way to get your body back into shape. I never got back to my normal size 10 (US: 8) between baby number 3 and 4 and having a nine pounder the last time (AND it was a home birth) did not exactly help either.
It was not until two years ago that a suggestion by a Homeopathic doctor set me on the path to permanent weight loss and I finally got back to a UK size 10 and it did not cost me a single penny (cent)!
So how did I do it? I went on a wheat-free diet.
Buy the poster at AllPosters.com
I was tired and bloated all the time
Lack of energy was a problem
However, my overall health was still not brilliant. I was low because I just could not shift the final half a stone I wanted to lose. I was bloated a lot of the time. I was permanently tired and sometimes I thought I could belch for England! Not very ladylike I know but there you are!
My "normal" Doctors would just tell me that having had two children so close together and "at your time of life", as well as working was the reason why I was tired all the time but I know my body and I just knew something was not quite right.
So I took myself off to my Homeopath and we went through everything - that's the thing about Homeopaths - they leave no stone unturned. They wont treat the symptoms until they have worked out what the cause is.
Finally, she said: "Hmm, have you tried giving up wheat?"
Well, actually no and that was that. I became wheat-free and I lost that eight pounds. More importantly I kept it off!
Was it easy? NO! It certainly took some adjustment to make my diet wheat free, but here is how I did it and you may be able to do it too!
Why try a wheat free diet to lose weight??
Why will it help you?
You have to remember that Stone Age man didn't eat wheat. It was introduced only 10,000 years ago with the cultivation of crops. Which is relatively recent compared to the diet of millions of years ago, for which our bodies are better adapted - nuts, berries, fruits. We overdose on wheat and end up eating it for breakfast, lunch and dinner - toast, sandwiches, a pizza. It's too much.
Dr Avery believes that not enough is yet known of what exactly in wheat is triggering the symptoms he sees in his patients, but like many practitioners of Complimentary Medicine he is suspicious of the chemicals used to grow wheat today, as well as modern processing and the preservatives that are used in British bread-making. He also said:
My patients give up wheat and feel a lot better, then they go to Paris for a romantic weekend, eat baguettes - and say they're OK! Over there baguettes are baked fresh twice a day; here you can get a loaf that keeps for seven days in the supermarket.
For some "wheat free" is essential for their health
And it is not necessarily to lose weight
As Dr Avery said, man did not evolve to eat wheat. Man evolved to eat fruit, vegetable nuts and berries. Bread did not exist when man first walked the earth!
Wheat free recipes from one of Squidoo's resident Homeopaths
And it is gluten free as well
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Gluten Free Treats
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Needing to eat only gluten-free, or wheat-free foods shouldn't mean going without the good stuff or restricting your diet to boring meals. You CAN enjoy lots of yummy (if not entirely healthy) treats and goodies!
Wheat free recipe books
Wheat-free dieting made easy
Wheat-Free Recipes and Menus
Amazon Price: $12.71 (as of 07/06/2009) 
The Gluten-Free Gourmet Bakes Bread: More Than 200 Wheat-Free Recipes
Amazon Price: $12.92 (as of 07/06/2009)
Wheat-Free Recipes & Menus : Delicious Dining Without Wheat or Gluten
Amazon Price: (as of 07/06/2009)
Healthy Gluten-free Eating: The Ultimate Wheat-free Recipe Book (Healthy Eating)
Amazon Price: (as of 07/06/2009)
What can go wrong?
Your fibre intake is very important
To be on the safe side you could try cutting out wheat and gluten for a week or two and if you find yourself feeling better for it, then provide you make sensible adjustments, by including other nutritious grains such as rice, corn, quinoa, millet and buckwheat in your diet you could try it for longer. However, be aware that a few days after you stop eating wheat, headaches can occur but they should disappear quite quickly.
But to lose weight you must monitor your calorie intake, as you would with any weight loss diet!
As with any change of diet or weight loss programme, if you are receiving treatment for any medical conditions you should consult your Doctor.
Lose weight on YouTube?
Some good wheat-free recipes here
Vegan and Wheat Free Dinner Recipe
A healthy diet is a balanced diet
which means keeping everything in the right proportion
A varied diet ensures you are getting all the nutrition your body needs. But not only is the variety important, it is also crucial to get the proportions right. You need to eat the right amount from each of the five food groups: carbohydrates, protein, fruit and vegetables, dairy (or the equivalent) and sugars and fats.
CARBOHYDRATES - should provide around 50% of your food intake. Carbs give us the energy we need. Choose foods that are un-refined and fiber-rich, such as oats, rice and potatoes.
FRUIT AND VEGETABLES - should form approx one third of our intake. They are the crucial sources of vitamins, minerals and fiber. Increasing your intake of fruit and veg could help compensate for the loss of fiber that wheat provides in your diet. In the UK the recommended intake of fruit and veg is five portions a day but there is constant debate about what constitutes one portion!
PROTEIN - fish, meat, poultry, nuts and seeds are key foods for vegetarians and carnivores alike and should form around 10-15% of our daily food intake. They are important for building and repairing our bodies.
DAIRY - these exclude butter and margarine, which are classified as fats. Dairy foods are an important source of calcium (important for healthy bones) and protein. If you are intolerant of lactose, or you choose not to consume milk, then goat's, sheep and soya milk are good alternatives. If you are controlling your fats and/or calories, choose reduced fat products.
SUGARS AND FATS - should be eaten sparingly. Some fats are vital to health so it is important to know the different types - you need to keep saturated and trans fats, as well as refined sugars, to a minimum.
Source: Adapted from Sainsbury's Magazine, July 2008
Starting on a wheat free diet
How much wheat do you actually eat?
How much bread do you eat? Then take a look at how much pasta, pizzas and breakfast cereals you eat. Then take a look at the labels of the food you buy and you could be shocked at how much wheat is added to food that, if it was made at home, would be wheat-free..
How to substitute the wheat in your diet, with other alternatives
Breakfast
How do you avoid wheat cereals? Muesli? Toast?
Eat cornflakes! Try porridge, add fresh fruit and you will not feel hungry until lunchtime. Make your own muesli using oats, dried fruit and nuts. Have fresh fruit with yoghurt.
Lunch
If you have got into the habit of having sandwiches or pitta bread with fillings, then think about having a baked potato instead. Be imaginative with the fillings. And if you can't remember to stick the potato in the oven, then microwave it instead.
If you do not have access to a microwave then make yourself a salad with cold potatoes that you have cooked the night before, to bulk it up a bit and then add meat,fish, eggs or cheese.
Or you could use rice paper wraps and fill with your favourite sandwich fillings.
Buy wheat free bread and you can still have sandwiches for lunch!
Dinner
I thought giving up pasta would be the hardest part of reducing my wheat intake, but actually, it was not so hard after all.
My family loves pasta but these days I tend to make sauces that I can either eat without the pasta, or that I can eat with rice or I have rice pasta.
Buy flour substitutes
Many of your favourite recipes can be adapted to become wheat free if you substitute normal flour with wheat-free flour or cornflour.
Foods to avoid
Dont worry - there's plenty of food you can still eat!
Bran
Bread
Breading, coating mixes
Communion wafers (yes, honestly!)
Couscous
Croutons
Granola
Farina
Flour or cereal products
Pasta
Pastry and pies
Pizza
Semolina
Soy sauce
Spelt
Teriyaki sauce
Wheat breakfast cereals
Wheat free muesli
A great recipe
1 cup barley flakes
½ cup soy grits
1 ½ cups rolled oats
½ cup rice flakes
1 cup rice bran
1 cup flaked almonds
¼ cup sesame seeds
½ cup flaked coconut
1¼ cups mixed chopped fruit
Preheat the oven to moderate 180°C (350°F/Gas 4). Place all the ingredients except the dried fruit in a large non-stick baking dish and mix together well.
Bake for 30 minutes, or until the almonds are toasted. Stir occasionally to ensure even cooking.
Remove from the oven and allow to cool completely. Stir in the mixed dried fruit, then transfer the muesli to a large airtight container
You can vary the recipe by omitting some of the ingredients and replacing them with other nuts and/or seeds.
Another wheat free muesli recipe
Wheat & Gluten Free: Home-Made Muesli
A very easy sauce recipe
You can have this with or without pasta
Take some diced chicken breast, fry in olive oil and butter, add sliced mushrooms and then a tub of tomato and mascarpone sauce. Season with black pepper and serve with parmesan cheese.
My family has this sauce with pasta and I have it with salad. You could also have it with rice.
Stuffed cabbage
by Lensmaster Jaguar Julie
This recipe includes 2 tbs of plain flour, but you can easily substute it with wheat free flour-
Stuffed Cabbage *
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One of my fondest food memories growing up is watching my grandmother make Stuffed Cabbage ... and then, of course, eating it! She had a "secret ingredient" that made her stuffed cabbage rolls the best I've ever had! I'll let yo...
Wheat free bread
This recipe needs no adapting
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Simple Gluten Free Bread Recipe
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This simple gluten free bread recipe is ideal for people who suffer from wheat allergies, coeliac disorder or other gluten related problems. This basic mix will make a small loaf but you can easily double or triple this simple gluten free bread recip...
Wheat free flour
Substitutes are easy to find
All Purpose Gluten Free Flour, 1 lb.
Amazon Price: $2.59 (as of 07/06/2009)
Cooking with Coconut Flour: A Delicious Low-Carb, Gluten-Free Alternative to Wheat
Amazon Price: $10.76 (as of 07/06/2009)
Tapioca Flour, 1 lb.
Amazon Price: $2.19 (as of 07/06/2009)
Bob's Red Mill Organic Brown Rice Flour, 24-Ounce Packages (Pack of 4)
Amazon Price: $16.98 (as of 07/06/2009)
Bob's Red Mill White Rice Flour, Organic, 24-Ounce Packages (Pack of 4)
Amazon Price: $16.98 (as of 07/06/2009)
Wheat free bread making tip
Removing gluten from flour means that wheat free bread could end up as a solid lump!
One product that greatly aids gluten-free baking is xanthan gum. This will, to some extent, replace the elastic qualities that gluten-free flours lack. Adding a little to your gluten-free flours will make the bread less crumbly. It's available in specialist health food stores and in some supermarkets.
Links to other helpful websites
They may help you to lose weight
Here's some of the links:
- Wheat free.org
- Wheat-free.org specialises in cooking and eating the wheat free way
- The Wheat & Dairy Free Supermarket
- An online supermarket for people with food allergies or food intolerances to wheat, gluten, dairy, yeast, sugar and caffeine.
- Wheat free bread and eating out - Sainsbury's
- A link that UK Lensmasters will recognise!
- Cook it Simply - Wheat free Recipes
- A great collection of wheat free recipes, with information and cooking advice as well as a food glossary, nutritional and dietary information and food guides.
- Jamie Oliver.com - Forum
- Jamie Oliver's website has a very active forum, where people can swap recipes. This is the link to the Wheat & Gluten free thread.
- BBC Goodfood
- A selection of wheat and gluten free recipes form the BBC's Goodfood website
What is your favourite wheat free recipe?
Add your links to lenses or websites here
Do you have a favourite wheat free recipe? Help me build a list.
I say...
What others are saying...
Wheat free recipes
Links to lenses and websites
Add your wheat-free recipes here - No cheating! Oh my! How many links have been added here that are SPAM! This plexo is for wheat free recipes only. Anything else is SPAM and if it is an irrelevant Squidoo lens it will be deleted and reported!
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This website will help you with your wheat free meal planning
And it has a free signup
My food my health.com
Their online meal planner helps you choose the right foods. It considers the health needs of everyone in your household, allowing you to serve a variety of meals that meet everyone's nutritional needs.
MyFoodMyHealth makes shopping easy as it automatically generates a shopping list for you based on your planner. Also available are videos, cooking tips, recipes and an extensive glossary, which provide "the basics" you need to help you plan and cook meals for all the family.
THE Weight Loss Group
More great Weight Loss lenses
Do you have a quality lens on Weight Loss. Then check out the criteria for joining this Group and if your Lens fits, then submit it.-
Weight Loss Group Headquarters
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THE Weight Loss Group? Weight loss is a huge topic on Squidoo! So why has this group been formed? Why is this Group different! It will only accept lenses where the Lensmaster shares their GENUINE PERSONAL EXPERIENCE and is full of personal recom...
To lose weight just remember.......
......whether you are on a wheat-free or any other diet.......
If calories consumed = less than calories burned you will lose weight
BUT
If calories consumed = more than calories burned then you will gain weight
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But sometimes she drops the balls
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Are you on a wheat free diet to lose weight or for other reasons?
Share your stories here
Have you tried wheat free dieting? If not, will you try? Please join in the discussion but PLEASE NOTE: HTML is DISABLED in this Guestbook. Try to leave a link and you will look very, very silly!
Unrelated links may be treated as Spam and believe me, that is not good! See my lens: Squid Etiquette for advice on Guestbook Etiquette and the Do's and Don'ts on Squidoo.
BunnyFabulous wrote...
Very thorough, useful information for going wheat-free. I've been wheat-free for 10 years due to a wheat allergy, and you had some things on here that are new to me. Thanks! I'm lensrolling this to my lens about Delicious Wheat/Gluten-Free Pizza Crust. 5* for your lens!
Posted June 27, 2009
ajm5050 wrote...
Just the wealth of information on this lens is incredible, this lens should help a lot of people. WoW! Great job.
Posted June 19, 2009
Shelly wrote
I love the way you share your personal life stories and am encouraged once again as I've gone back and forth on loosing weight--it sure does come back easy though. Perhaps wheat free will help me on my way. I know I already actually like Ezekial Bread. I have a sister-in-law who can't eat wheat at all over the past few years and she gets so frustrated at times--I'll share your information with her for the encouragements sake of it. We've only been eating it for 10,000 years, you say--it seems like a life time! Oh, for wheat free people--I shared some of Chefkeems Tres Leches Coconut Macaroons with my sister-in-law and she is wondering when I'll make the next batch. So many of our "goodies" have wheat. What am I thinking? Those macaroons still have a high calorie count!
Posted June 17, 2009
knifecatcher wrote...
Thx. I've learned that I may have celiac and must change my diet or else.
I've been gluten free for about a month. It's tough, and I miss some of my favorite foods. The hardest thing is finding places to go for lunch. All my regular hangouts are no-nos.
Posted June 16, 2009
A J is Always Juggling and she frequently drops the
and she frequently drops the balls!
AJ is very proud and humble to be a Squidoo Angel
I am also very proud to have been awarded lens of the day for
Auditory Processing Disorder TWICE!
And then I got it for Twelve ways to have a green & ethical Christmas!
Lensmaster aj2008, aka AJ , has been a member since July 10 2008, has rated 1,991 lenses, favorited 403, and has created 52 lenses from scratch. AJ donates their royalties to Save the Children. This member's top-ranked page is "Bullying At Primary School". See all my lenses
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