Get lean, gluten-free with Jeremy Scott and Kim Maes.
Unless you have been living under a rock and unplugged from the world for months, you have heard the term “gluten-free”, or someone say “I am eating gluten free”.
However, some of you might not know exactly what this means or what the benefits could possibly be. So here is a quick intro on the gluten free lifestyle, as I like to call it.
From the amazing folks over at the Mayo Clinic – “A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye).”
Going gluten free is used to treat “celiac disease, gluten causes inflammation in the small intestines of individuals with celiac disease." So adhering to a nutrition plan that is gluten free helps control the symptoms and issues that come from consuming gluten.
Most of you will not have celiac disease. However, even though they don’t have a clear-cut allergy, many indidivuals may have a high intolerance. This mimics the same issues and complications.
If you have a high intolerance, consuming a moderate to high amount of gluten may be causing you more harm than good. Gluten consumption may lead to such issues as inflammation, abdominal pain, bloating and diarrhea. All of which are not real sexy or fun to deal with.
I have been eating 100% gluten free for the last 6 months. While I don’t have an allergy, I have a rather high intolerance to products containing gluten. Since changing to the gluten free lifestyle, my overall wellbeing has improved.
I am also living leaner than I ever had before, which I love. Nothing like being shredded 24-7-365. Cutting out the gluten grains has eliminated bloating and inflammation from my body.
I have noticed several benefits since eliminating gluten from my nutrition plan. Important benefits include loss of extra body fat, my vegetable intake has increased, and I am living the leaner than ever.
Here are 5 tips to get you started on the road to living gluten free and lean.
5 tips to help you go gluten free
1. Ditch the Word “Diet”
The “D” word ONLY focuses on short term success. Instead of considering this to be a diet, consider gluten-free eating as a life-long change. Make it a lifestyle change for permanent results.
Diets don’t last. If you are committed to giving this at least a trail run for 6-8 weeks I can guarantee you it will be hard to go back to eating your same old way. It helped take my health and physique to a whole new level and I love it.
2. Ditch as many grains as possible
Don’t just replace gluten-filled baked goods with gluten-free options. Store-bought gluten-free breads, crackers, muffins, and snacks are usually filled with starchy carbohydrates that will spike insulin levels and add a nice puffy layer of padding around your middle.
If you need grains in your life for either a bulking phase or an endurance event, find gluten free organic oats. Gluten free organic quinoa is also a great choice if needed.
If you are a person who loves to cook use high-protein flours such as coconut flour, almond flour, teff flour, quinoa flour, oat flour, or millet flour. These are perfect for thoise of you planning on making any baked goods.
3. Learn how to read labels
Gluten can lurk in surprising places. Get your gluten-free cheat sheet and keep it with you so you do not end up getting glutened without knowing it.
You would be surprised how many things have added gluten in them for really no major reason. Many times it's these hidden snipers that make you feel bloated and cause issues with your digestion.
4. Begin a love affair with the produce aisle (and the entire exterior aisles of your grocery store)
This is the easiest way to go gluten-free and become a lean, sexy machine. Fruits, vegetables, seafood, meat and poultry are all naturally gluten-free.
A simple tip to remember is this: if it runs, it flies, it swims, or it grows from the ground eat it. If it comes in a bag or a box with a bar code forget about it.
5. Get to know the spice aisle
While you are in the middle of that love affair with the exterior aisles of your store, throw the spice aisle into the mix and make it a threesome. Getting creative with your spices and herbs can take a bland meal and turn it into a sexy, delicious masterpiece.
Variety is the spice of life. This goes for your food as well. You can make your meals as sexy and creative as you wish. Going with spaghetti squash over your traditional pasta, and choosing lettuce wrap tacos over traditional tortillas are 2 easy ways to get started.
Plan your meals out at the beginning of the week. Put together a simple clean-eating menu plan and create a shopping list. Get everything you need at the beginning of the week so it is on hand and ready to go.
I am not a huge meal prep guy as I come from the intermittent fasting world, however having all the things you need at home makes your eating life much easier. Trust me.
Wish you guys all the best on this get lean gluten free journey. Feel free to comment below and drop me a personal message or question.
Having struggled with bloating and bowl problems for the past 18 months+ I have been following the ‘FODMAP’ diet plan as prescribed by a dietician at my local hospital. But I am struggling to find a good balanced diet to follow. I train five times a week and play football/soccer at weekends any tips on gluten / wheat free lean muscle building diets would be great.
Great article. My wife has gluten intolerance and it has force me to go more gluten free myself. I still eat some but not as much is I used to. I do notice a difference in how I feel though. For those that have trouble figuring out what kind of meals to make you can try emeals.com. I use them to provide weekly gluten free menus. It costs $21 for three months and after a couple of times you could cancel and have six months of meals to rotate if you like. As a side not, I am not advertising for them, I do use the site and find it useful.