Can you do a low carb gluten-free diet?

A low carb gluten-free diet is absolutely possible for most people. By eliminating or reducing gluten-containing foods like bread, pasta, and baked goods, as well as limiting sugar and starchy carbohydrates, many find they are able to lose weight, improve health, and feel better overall on this type of eating plan.

What is a low carb diet?

A low carbohydrate diet limits the amount of carbs you eat in order to achieve health or weight loss goals. Typically, a low carb diet restricts total daily carb intake to less than 130g per day. Some variations are stricter, allowing only 20-50g of carbs per day.

On a low carb diet, dietary carbohydrates are reduced and replaced with higher amounts of protein, healthy fats, and vegetables. Low carb diets encourage the consumption of whole, unprocessed foods and avoid added sugars.

Some common low carb diet approaches include:

  • Ketogenic diet – Very low carb (20-50g per day), high fat
  • Paleo diet – Emphasizes meat, fish, eggs, vegetables, fruits, nuts, seeds. No grains, legumes, dairy, refined sugar
  • Atkins diet – Phased approach starting with less than 20g net carbs per day and slowly increasing
  • Low carb Mediterranean diet – Based on plant-based fats like olive oil, some grain foods, emphasis on vegetables

What is gluten?

Gluten is a protein found in grains like wheat, rye, and barley. It acts as a glue that helps food maintain its shape and texture. Some examples of gluten-containing foods include:

  • Bread, pasta, baked goods
  • Beer
  • Cereals
  • Crackers and pretzels
  • Soy sauce
  • Malt vinegar

For individuals with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an immune response that damages the small intestine. This can cause symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, headache, and skin rashes. The only treatment is adopting a strict lifelong gluten-free diet.

Benefits of a gluten-free diet

For those with celiac disease or gluten sensitivity, a gluten-free diet can:

  • Resolve digestive symptoms and malnutrition
  • Heal existing damage to the small intestine
  • Reduce risk of long-term complications like osteoporosis, infertility, neurological issues

Some individuals without celiac disease choose a gluten-free diet in hopes of reducing inflammation, aiding weight loss, improving digestive health, increasing energy levels, or managing autoimmune disorders. However, research has not confirmed clear benefits for those without gluten sensitivity.

Challenges of a gluten-free diet

Following a strict lifelong gluten-free diet presents some challenges:

  • Difficulty identifying hidden sources of gluten in processed foods, sauces, condiments.
  • Risk of accidental gluten exposure when dining out unless restaurant is very careful.
  • Social limitations around food.
  • Potential nutritional deficiencies if diet lacks fortified breads and cereals.
  • Higher cost of specialty gluten-free products.

Careful label reading, awareness of cross-contamination, and consultation with a dietitian can help overcome these obstacles.

Is a low carb gluten-free diet healthy?

A low carb gluten-free diet can certainly be nutritious and healthy with proper planning. The key is choosing wholesome foods from each food group:

  • Protein: Meat, poultry, fish, eggs, tofu
  • Dairy: Milk, yogurt, cheese
  • Vegetables: All types of fresh or frozen vegetables
  • Fruits: Berries, citrus fruits, apples, etc.
  • Grains: Gluten-free whole grains like brown rice, quinoa, buckwheat, millet, amaranth
  • Fats/Oils: Olive oil, avocado, nuts, seeds

This provides balanced nutrition without unnecessary carbs from processed foods. Strict low carb diets under 50g daily should be monitored by a doctor to prevent nutritional shortfalls.

Sample 1-day low carb gluten-free meal plan

Here is an example of what a day on a low carb gluten-free diet may look like:

Breakfast:

  • 2 eggs cooked in olive oil
  • Sautéed kale and peppers
  • 1/2 avocado

Lunch:

  • Tuna salad lettuce wraps with tomato
  • Apple slices
  • Sugar-free yogurt

Dinner:

  • Baked salmon
  • Asparagus
  • Quinoa pilaf
  • Salad with vinaigrette

Snacks:

  • Hard boiled egg
  • Cheese stick
  • A few handfuls of nuts
  • Berries

This provides a balance of lean proteins, healthy fats, fruits, vegetables and gluten-free grains while limiting sugar, starches, and ultra-processed foods. Portion sizes can be adjusted to meet individual calorie needs.

Foods to eat on a low carb gluten-free diet

These healthy low carb gluten-free foods can form the basis of your diet:

  • Meat: Beef, pork, chicken, turkey, lamb, etc.
  • Fish: Salmon, tuna, trout, mackerel, herring, etc.
  • Eggs
  • Non-starchy vegetables: Leafy greens, broccoli, cauliflower, peppers, mushrooms, onions, asparagus, etc.
  • Avocado and olives
  • Nuts and seeds: Almonds, walnuts, sunflower seeds, etc.
  • High fat dairy: Cheese, plain Greek yogurt, heavy cream
  • Oils: Olive oil, avocado oil, coconut oil
  • Berries: Raspberries, blackberries, blueberries
  • Gluten-free grains: Quinoa, brown rice, buckwheat, millet, amaranth

Foods to avoid on a low carb gluten-free diet

These high carb foods should be minimized or avoided:

  • Grains containing gluten: Wheat, barley, rye
  • Starchy vegetables: Potatoes, corn, peas
  • Legumes: Beans, lentils, chickpeas
  • Sugar: Table sugar, high fructose corn syrup, honey, etc.
  • Sweets and desserts: Cookies, cakes, donuts, ice cream, etc.
  • Beverages: Soda, juice, sweetened coffee drinks
  • Packaged snacks: Chips, pretzels, crackers
  • Processed foods: Fast food, frozen meals, canned soups

Focusing on fresh, whole foods prepared at home provides the most control over carb sources.

Tips for starting a low carb gluten-free diet

Here are some tips to get started:

  • Gradually reduce carbs – Cutting too drastically may cause fatigue and cravings. Aim to taper down over 2-4 weeks.
  • Plan meals and snacks – Having gluten-free, low carb options on hand helps prevent impulse or emotional eating.
  • Read labels carefully – Watch out for hidden gluten-containing ingredients and added sugars.
  • Stock up on staples – Keep your kitchen supplied with go-to veggies, proteins, oils, seasonings.
  • Boost nutrition – Eat plenty of fiber-rich non-starchy vegetables. Include a multivitamin if diet is very restricted.
  • Get support – Consult a dietitian knowledgeable in gluten-free, low carb diets for expert guidance.

Making the switch to any significantly altered diet can be challenging. Have patience finding new staple meals you enjoy and don’t be too hard on yourself for occasional indulgences. Over time, low carb gluten-free eating can become second nature.

Potential benefits of a low carb gluten-free diet

Transitioning to a low carb gluten-free diet may provide these advantages:

  • Weight loss – Reducing carbs and increasing protein intake enhances satiety and fat burning.
  • Reduced inflammation – Gluten and high glycemic carbs can trigger inflammatory responses.
  • Improved heart health – Low carb diets have been linked to better cholesterol levels.
  • Better blood sugar control – Less spikes and drops in blood sugar may benefit those with diabetes or prediabetes.
  • Increased energy – Stable blood sugar provides steady energy compared to carb-heavy diet.
  • Healthier gut – More diverse microbiome and reduced digestive issues.

Research confirms low carb eating can promote weight loss. Other benefits are promising but studies specifically on low carb gluten-free approaches are still limited. Those with celiac disease or gluten sensitivity will experience reduced symptoms and intestinal damage.

Potential downsides of a low carb gluten-free diet

There are some potential downsides to consider as well:

  • Nutrient deficiencies – Strict low carb diets may lack fiber, vitamins, and minerals unless care is taken to include nutrient-dense foods.
  • Keto flu symptoms – Fatigue, headaches, dizziness, nausea can occur when transitioning to ultra low carb keto diets as the body adapts to using ketones for fuel.
  • Food restrictions – Social, dining out, and travel limitations to stay gluten-free and low carb.
  • Sustainability – Carb cravings and difficulty sticking with very low carb long term.
  • GI issues – Possible constipation from lower fiber intake; diarrhea if “low carb junk foods” are overeaten.

Working with a knowledgeable dietitian can help construct a low carb gluten-free plan that optimizes nutrition. Consulting your doctor before making major dietary changes is also recommended.

Can a low carb gluten-free diet be sustained long term?

For those with celiac disease or gluten sensitivity, a strict gluten-free diet must be maintained lifelong to prevent intestinal damage and symptoms.

In individuals without gluten-related conditions, the long term sustainability of a low carb gluten-free diet comes down to these factors:

  • Nutrition – Meeting all vitamin, mineral, fiber needs through diet, or supplements if very restricted.
  • Craving management – Having go-to substitutes for carbs you enjoy, preventing feelings of deprivation.
  • Meal planning – Advanced planning for meals, grocery lists, and when dining out. This becomes second nature over time.
  • Lifestyle fit – If your work, travel, family and social life are largely compatible with your eating approach.
  • Enjoyment – Finding satisfaction and variety in the foods you do eat so the diet feels rewarding.

Making any eating pattern a sustainable lifelong approach requires forethought and commitment. Working with a dietitian can help implement a low carb gluten-free diet in a way that optimizes nutrition, satisfaction, and success long term.

Typical weight loss on a low carb gluten-free diet

Weight loss results on a low carb gluten-free diet can vary substantially based on:

  • Carb intake level – More drastic reduction in carbs results in faster weight loss but is harder to stick to.
  • Calorie intake – Weight loss still requires being in a calorie deficit, though appetite regulation may improve.
  • Activity level – Adding exercise accelerates weight loss through extra calorie burn.
  • Starting weight – People who are significantly overweight often lose faster initially than those with less excess weight.
  • Metabolic health – Insulin resistant individuals may lose at a faster rate by controlling carbs and sugars.

On average, low carb dieters may lose around 2-5 pounds in the first week due to dropping water weight as glycogen stores decline. After this, aim for a sustainable pace of 0.5-2 pounds per week.

Precautions with a low carb gluten-free diet

Here are some precautions to keep in mind with this eating approach:

  • Consult your healthcare provider before making major dietary changes, especially if you take medications or have any conditions that require nutritional management.
  • Very low carb ketogenic diets may not be suitable for women who are pregnant or breastfeeding without close medical supervision.
  • People with a history of disordered eating should use caution when restrictively dieting to avoid triggers.
  • Blood sugar management is crucial for diabetics starting a low carb diet.
  • Carefully monitor children’s growth, nutrition and health if placing them on restrictive diets.
  • Increase hydration and electrolyte intake on very low carb diets to counter fluid loss.

Working with a registered dietitian knowledgeable in both celiac disease and low carb eating can help ensure your diet is nutritionally balanced and sustainable.

Should you try a low carb gluten-free diet?

A low carb gluten-free diet can be a healthy way of eating with proper planning and precautions. It offers proven benefits for managing celiac disease, gluten sensitivity, and diabetes. For others hoping to lose weight, improve health, or reduce inflammation, it may be a reasonable approach to try. Working with a dietitian provides the greatest likelihood of implementing this diet successfully and sustainably.

The bottom line

In most cases, following a low carb gluten-free diet is absolutely achievable with proper nutrition and meal planning. It does require commitment and lifestyle adjustments to be successful long term. But for those with celiac disease or gluten sensitivity, it provides profound health benefits and reduced symptoms by removing the problematic protein entirely. With the rise in popularity of low carb and gluten-free eating, more food options are becoming widely available – making this seemingly restrictive combination easier to accomplish in a healthy and sustainable way.

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