Advertisement

| |

Home > Diets > Books Diet Navigation    
User Rating

This diet does not have a rating because it does not have enough votes.

Tried it? Rate it!

The Gluten Free Fat Loss Plan

Eliminating gluten can be helpful to those without a gluten allergy too.

QUICK FACTS Start the Diet Now Advertisement
  • Established: 2011
  • Founder: Allison Westfahl
  • Accessibility: Book
  • Diet Type: Gluten-free, low sugar, high fiber
  • Gender: Male and female
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

glutne fat loss plan, free gluten fat loss plan, glutens free fat loss plan, gluten-free fat loss plan


Related Diets: Free for All Cooking, Gluten-Free Girl and the Chef, Gluten-Free, Hassle Free, Quick-Fix Gluten Free


> Leave Feedback

User Feedback

(Page 0 of 1, 0 total comments)

There is no user feedback yet, leave yours below!


   
 

Leave Feedback

Skip the moderation queue by becoming a MyDIR member.

Already a member?

Need to sign up?
It’s free and only it takes a minute.
There are two ways to join:


Or, proceed without an account