The Gluten Free Fat Loss Plan

Name: The Gluten Free Fat Loss Plan
Item: The Gluten Free Fat Loss Plan
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Eliminating gluten can be helpful to those without a gluten allergy too.

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Established: 2011
Founder: Allison Westfahl
Accessibility: Book
Diet Type: Gluten-free, low sugar, high fiber
Gender: Male and female

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BACKGROUND

The Gluten Free Fat Loss Plan is a book that will serve as your guide to losing fat and getting fit through a gluten-free diet. This book by Allison Westfahl will give you instructions on how to easily avoid wheat, barley and rye which are the three grains that contain gluten. This book includes six weeks of detailed menu plans and some options that involve no cooking at all. You will also receive 30 gluten-free recipes that are tasty and good for you. This book features a guide to creating your own delicious gluten-free meals that are low in fat. There are three different elements of the workout program that include cardio, core strength and flexibility workouts.

There are also several success stories available from those that have had success with eating gluten-free for fat loss. Author Allison Westfahl is a nationally renowned trainer, exercise physiologist and fitness personality. She has chosen her first book to share these keys to weight loss. This diet plan will show you how to lose fat for good while also helping you trim and tighten your gut and butt. Eating gluten free isn’t just for those with gluten intolerance. You can use a gluten-free diet to lose weight and get healthy.

PRO

Includes six weeks of detailed menu plans
Book gives a step-by-step guide for following the program
Several success stories available
Teaches you how to avoid wheat, barley and rye
Learn to create your own gluten free meals
Written by a renowned fitness personality and exercise physiologist
Encourages better eating habits and exercise
Offers a very basic approach including lists of foods that do and do not contain gluten
Meal plans offer a cooking and no cooking option

CON

None to speak of

DIET and NUTRITION

The Gluten Free Fat Loss Plan focuses on how and why gluten can be making you fat. This program encourages eating fresh and natural foods and avoiding those that are overly processed. The four reasons given for why gluten is making you fat include:

Gluten-containing foods are often made from highly processed and refined grains
Most gluten-containing foods are calorie rich and nutrient poor
Gluten-containing foods are frequently high in refined sugar
Gluten-containing foods can trigger bingeing and food addiction When you consider these basic reasons, it can be very appealing to switch to a gluten free diet. Within each of the four reasons, some common foods are examined and their nutritional values are compared to the recommended daily allowance. Although The Gluten Free Fat Loss Plan is a diet for anyone wanting to lose weight, some of the signs and details of gluten intolerance are covered as well. There are three phases that go along with The Gluten Free Fat Loss Plan.

Phase one is for anyone that wants to lose more than 10 pounds. Your calorie intake during this phase is 1,400 to 1,500. This level of caloric intake is low enough to stimulate immediate weight loss, but it isn’t so low that you will be hungry. Phase two is meant to take off the last 10 pounds you need to lose. During this phase, you will have 1,500 to 1,600 calories each day. This will fuel your increased activity level because you will continue following a workout plan, but you will still be losing weight. Lastly is phase three. This is the maintenance phase and will help you stay at your goal weight. This phase is based on 1,600 to 1,800 calories per day and will help you continue a healthy way of living gluten free and being active. Some of the basics of the diet are:

No more than 50 total grams of sugar per day
No less than 20 grams of fiber per day
More than half of your grains must come from whole grain sources
Follow the meal plan ratios of 45 to 50 percent carbohydrates, 25 to 30 percent fats and 20 to 25 percent protein daily
Eat three meals and two snacks each day
Never go longer than four hours without eating
Drink a minimum of 60 ounces of water each day

There are charts to tell you which foods to eat from various food groups. These charts can be used to create your own meals. There are also six weeks of detailed meal plans in case you need some help creating your meals. All of the meal plans offer a cooking and no cooking option so that you have the optimal level of convenience. Below is a day of eating on phase one of the program, using the cooking option:

Breakfast: 1 serving Blueberry Almond Oatmeal
Morning snack: 2 Tbsp. hummus, 15 rice crackers or nut thins
Lunch: Salad with mixed greens as base; ½ cup garbanzo beans; 1 Tbsp. chopped nuts, 6 oz. chicken, any veggies you want (not from grey category); 2 Tbsp. low-fat vinaigrette dressing
Afternoon snack: 1 hard-boiled egg; 1 serving of fruit
Dinner: 2 servings Crispy Potato Slices with Smoked Salmon and Cream Cheese

EXERCISE

You are encouraged to exercise with The Gluten Free Fat Loss Plan. There is a detailed workout program and the book includes exercise demonstrations and explanations to help with your form. Just like with the eating plan, there are three phases to the exercise program. However, your eating phase and exercise phase don’t have to match. This is because there are some people that already work out regularly. The three components of the workout plan are cardio, flexibility and core strength. To determine what level you need to start at with the workout portion, see below:

Phase I Workout

For people who have never been on a regular workout program, or who have not exercised regularly in the past six months
For people who have limited time to devote to exercise

Phase II Workout

For people who have been on Phase I for at least three weeks
For people who already exercise at least three days per week for 30 minutes or more
For people who have exercised regularly within the last six months

Phase III Workout

For people who have been on Phase II for at least three weeks
For people who already exercise at least four days per week for 45 minutes or more

There are several recommended exercises given for each of the categories of cardio, flexibility and core strength. You get to choose what types of activities you do, and the book offers you a precise schedule to follow. Below is a look at a phase one workout schedule for a week:

Monday: 30 minutes of cardio; 5 minute flexibility
Tuesday: Rest
Wednesday: 30 minutes of cardio; 10 minutes of core strength
Thursday: 40 minutes of cardio; 5 minutes of flexibility
Friday: Rest
Saturday: 30 minutes of cardio; 10 minutes of core strength
Sunday: Rest

CONCLUSION

The Gluten Free Fat Loss Plan offers a way of eating and exercising that will help you lose weight in a healthy way. Eliminating gluten will also help you cut down on sugar and reduce the amount of processed foods you eat. This program is a solid one that can help anyone lose weight whether they have a gluten allergy or not.

Common Misspellings

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