If you've been a well-trained person over the past few years, you probably have heard of gluten-free diets that promise to dry the body quickly. Gluten is present in wheat, barley, oats and rye.
A bestseller since its launch, the book "Wheat Belly," by American cardiologist William Davis, proposes the total abolition of wheat from the menu, as well as cutting off various other foods from the diet, especially carbohydrates.
Still the subject of debate among experts, the Wheat Belly Diet has been widely publicized in the media and even received the nickname "Dr. Atkins Diet Without Bacon" - this is because it also discourages the consumption ofcarbohydrates and "bad" fats, suggesting an increase in "good" protein and fat intake.
And how does the wheat belly diet work? Is it just cutting the wheat from my menu and ready, will I lose all those unwanted pounds? What is the menu?
Let's answer all your questions now! Follow below.
Why did gluten become a villain of diets?
First let's start by explaining what gluten is and what its effects on the body.
Gluten is a protein that can be found in wheat and gives the bread that characteristic of lightness and softness( think of a loaf of bread).Two proteins come together to form gluten: gliadin and glutenin.
The problem, according to William Davis, is that our body can not absorb gluten, which can lead to a number of complications, including abdominal distension, gas and a feeling of discomfort. And precisely by not being absorbed, gluten can cause inflammation of the gut wall, as our body sees gluten as an invader and starts to attack it, resulting in the inflammatory process. Over time, this inflammation will prevent the absorption of certain nutrients by the intestinal wall, which can lead to a nutritional deficiency.
And for those who want to lose weight, inflammation is a big enemy, as it affects the hormonal system( stirring with appetite control) and can promote fluid retention.
Another recent theory states that gliadin present in wheat today is responsible for an increase in appetite. It would act on the brain to increase hunger by stimulating increased calorie consumption( the author of the book "Wheat Belly" speaks at 440 more calories per day!).
My ancestors ate wheat and had no problems. ..
Wheat is one of the oldest and most used cereals of our civilization. Wheat residues were found in tombs from the Neolithic Period, dating to 5 to 6 thousand BC years. The Egyptians had already used wheat for 3,000 years, and it may be considered as if not the most one of the earliest cereals grown by man.
The problem is that the wheat we use today does not remember the wheat our ancestors used. The most cultivated variety in the world today is dwarf wheat, which was modified by researchers in the 1960s( to increase productivity).
These changes have made the wheat we find today in the supermarket contain much more gluten than the original wheat( scientists speak 10 times more gluten).And, additionally, as a complementary ingredient, wheat has become one of the main foods of our modern Western diet.
What are the benefits of eliminating wheat from my diet?
According to the book Belly of Wheat, literally dozens of health problems can be avoided by withdrawing wheat from food. In fact, the author of the book even talks about improvement in some diseases after gluten withdrawal from the diet.
Among the biggest benefits of the Wheat Belly Diet are:
- Weight Loss
- Diabetes Prevention and Control
- Increased mood and increased ability to concentrate
- Increased energy levels
- Deeper sleep
- Decreased joint pain
- Improved bowel function
- Disappearance of acid reflux
- Decreased retention of
fluids Other benefits would include prevention of bowel cancer, Alzheimer's, Schizophrenia, asthma- and even autism. Although gluten is currently the subject of much research, it is still not possible to scientifically prove some of the above benefits.
Among the side effects of this diet we can cite the low presence of carbohydrates, which can lead to symptoms of weakness, headaches and constipation. There are also risks of nutritional deficiency as a number of foods are eliminated or else they are in restricted amounts in the wheat belly diet( fruits, vegetables containing starch, cereals like rice).
Because of the restriction of several foods, many nutrients may be absent from your food. It is critical in this situation to talk to your doctor to make sure you are ingesting all the necessary nutrients, or even doing a supplementation.
What is the menu of the Wheat Belly Diet?
What you can eat, according to the recommendations of the wheat belly diet:
- Vegetables( less potato, yams and others that are rich in starch) and vegetables;
- Cured cheeses, with normal fat content( not worth light cheese or processed cheeses);
- Crushed flaxseed;
- Some Fruits( strawberry, blackberry, raspberry, blueberry, apple, orange).Avoid very sweet fruits, such as: papaya, banana, pineapple and mango);
- Raw Chestnuts;
- "Good" fats: olive oil, coconut oil, avocado oil;
- Meat and eggs;
- Natural seasonings( parsley, chives, etc).
In much smaller quantities:
- Rice( white or whole) - no more than ½ cup per day
- Cottage cheese
- Yogurt, Milk and Butter
- Tofu and Miso
- Chocolate 70 to 85% cocoa
- Olives, pickles,avocado
- Wheat and its derivatives( breads, pastas, cakes, etc.)
- Corn starch and potato starch
- Soft drinks
- Soft drinks
- Soy protein
- Cereal bars
- Fruit juice
- Sausages( sausage, mortadella, bacon, etc)
However, it is easy to see that you can not lose weight by eating nuts, cheese and meat at will. As there is not an exact amount of each food, in this diet is common sense - and the control of portions. For example - the nut can replace the cereal bar as an afternoon snack, but it is not to eat 20 nuts. ..
Among the tips of Dr. Davis in the book Belly of Wheat is to consume a spoonful of olive oil( or someof other "healthy fats") at each meal until your body becomes accustomed to the effects of wheat abstinence.
Another tip is to eliminate 50% of wheat in the first week, and try to cut it totally from the diet after those first seven days.
Gluten-free foods are also on the cardiologist's blacklist because, he says, they often simply exchange wheat for other foods with low nutritional value( adding sugar and fats, for example, to enhance the taste).
Cons of the Wheat Belly Diet
One of the criticisms of this diet is precisely the difficulty of maintaining such a restricted diet in a world so dominated by wheat. Another one against the reactions that each organism can present before such a sudden decrease in the amounts of carbohydrates( the book suggests ingesting up to 50 grams of carbohydrates per day).
As the diet is based primarily on proteins and fats, coupled with a restricted consumption of vegetables, the amount of fiber in the diet is impaired - which can lead to constipation.
In the early days of the wheat belly diet, the following symptoms may appear: bad breath, headaches and even bad mood, as a reaction of the body to the withdrawal of carbohydrates. These symptoms are likely to ease as the body adapts to the diet( which should be done with medical follow-up).
As with any diet, the greatest difficulty of the Wheat Belly Diet is to incorporate it into your daily life permanently, adopting its benefits as true habits. In this case, as we have said, it is very difficult to live forever without gluten( except in the case of individuals with celiac disease, which is another story) in a world surrounded by wheat.
It is breakfast granola, lunch pasta, afternoon snack brown bread, dinner pizza. .. One of the suggestions is, if you do not want to totally cut the wheat( gluten) from your diet,(the pasta for brown rice, the wheat pizza for a pizza with cauliflower mass, for example) and gradually notice how your body reacts.
If your goal is to lose weight quickly, the Wheat Belly Diet can help you as long as it is done under medical supervision and following the menu appropriately( the "at ease" is not exactly a free pass for you to eat cheese andnuts all day).
- Wheat Belly Diet Anaysis WebMD
- Wheat Improvement: The Truth Unveiled
- Questions and Answers on GLUTEN