LM posted this interesting dilemma:
“I wonder if anyone has experienced TOO MUCH weight loss with the wheat-free diet?
“I have been eliminating obvious sources of wheat for roughly 4 months and have been steadily losing weight. By obvious, I mean that I don’t go out of my way to avoid things that contain trace amounts of wheat, soy sauce, or other sauces thickened with flour. I also don’t totally avoid beer, though I tend not to drink a lot of it. I have tested negative for celiac disease and don’t believe that I have a noticeable sensitivity to wheat.
“In the first month or so, I started noticing a change of shape in the stomach, hips, rear, and thighs, as evidenced by my trousers becoming gradually baggier; but now the scale confirms that I’ve lost nearly 20 pounds, and I was not overweight to begin with. It was never my intent to lose weight, but I was initially happy with slimming effect of the new regimen. Now I’ve gone from being happy with the results to wondering if I should be concerned. I exercise and try to eat well, being mindful of minimizing carbohydrate intake/effects on blood sugar. I don’t think I have any other health issues going on. I also don’t think that I’m underweight for my height . . . yet, but am content with my present size and would like to stabilize here. A matter of practicality: Only about 2 pairs of pants still fit me and I’m reluctant to go shopping because I don’t know how much more I might shrink.
“I look forward to comments or suggestions from anyone who has had a similar experience or just has some advice to impart.”
First of all, let’s consider the broad perspective of LM’s dilemma: He is worried about losing too much weight . . . in the midst of the world’s worst epidemic of weight gain and obesity! There are literally tens of millions of people who would gladly experience this “problem.”
Remove the opiate appetite stimulant that derives from the gliadin protein of wheat and related grains and you lose this driver of incessant appetite and increased calorie intake. Appetite then reverts back to that required to provide sustenance: You eat what you require, nothing more, nothing less. Weight most frequently returns over time to your physiological ideal. It is not uncommon for people following this wheat-free lifestyle to plateau at a weight that was lower than anticipated.
However, there are issues to consider when the “Am I too skinny?” question arises:
Are you really too skinny?
Or are you normal but just look too skinny in a world of overweight and obese people? Take a look at an old movie from the 1950s, for instance, and notice that everyone is “skinny”–just like you. They are normal.
The Wheat Belly approach does not limit calories nor fat or protein.
If you feel you have lost too much weight, eat more avocados, more coconut oil, more fat on your meats or poultry, more raw nuts, etc.
Add back muscle.
Weight loss is a combination of fat loss and muscle loss. If you lose, say, 30 pounds total weight, 10 pounds of that lost weight can be muscle. The muscle is easily regained through strength training.
Take comfort in the fact that, minus the appetite stimulation of modern wheat and grains, you gravitate back towards a healthy weight. Modest adjustments in perception, diet, and exercise might be necessary, but you will not––provided you are eating real, single ingredient healthy foods––disappear into a dry pile of dust due to grain “deprivation.”
Bob,
I wrote to you at the end of the post DON’T EXERCISE TO LOSE WEIGHT ( on Mar 25, 26 ) regarding our lack of results from the WB diet.
Today I tested my blood glucose using a kit we bought at your suggestion. My wife figured the carbs for my meal to be 15 ( this figure assumed that a banana bought green and stored 2 weeks in the freezer had 0 carbs ). My blood glucose just before eating was 90 mg/dL . One hour later it was 115 mg/dL.
You mentioned above in this post that 90 mg/dL is good before eating and 100 or less is good after eating.
Does the excess rise in glucose indicate that I am more sensitive to carbs than most people ?
John H. wrote: «I wrote to you at the end of the post DON’T EXERCISE TO LOSE WEIGHT ( on Mar 25, 26 ) regarding our lack of results from the WB diet.»
That’s here: https://drdavisinfinitehealth.com/2016/03/dont-exercise-to-lose-weight/comment-page-1/#comment-64506
I see that there are still a number of questions outstanding.
«Today I tested my blood glucose using a kit we bought at your suggestion. My wife figured the carbs for my meal to be 15 (this figure assumed that a banana bought green and stored 2 weeks in the freezer had 0 carbs).»
Can you describe the balance of the meal? And I presume that the banana was still raw (unfrozen, but otherwise uncooked, as cooking can convert the prebiotic fiber).
«My blood glucose just before eating was 90 mg/dL. One hour later it was 115 mg/dL.»
That principally suggests that the meal was not as low in net carbs as thought.
«Does the excess rise in glucose indicate that I am more sensitive to carbs than most people?»
Before considering unusual explanations, like, say, genetic AMY1 copy numbers, let’s rule out the mundane explanations. For example, check postprandial BG response to a meal that has less uncertainty about the net carb content.
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This morning I ate 5 homegrown eggs and a measured1/2 cup of pieces of honeydew melon. BG before eating was 94 and one hour later BG was 88 mg/dL.
We are working on re-analyzing my lunch and supper yesterday and will let you know about them later.
One of the reasons I am inquiring about our experience on the diet is that I have lost another 5 lbs since beginning the diet. I wonder if I am changing from skinny to scrawny.
John H. wrote: «…and a measured 1/2 cup of pieces of honeydew melon. BG before eating was 94 and one hour later BG was 88 mg/dL.»
I might have predicted a rise from the melon, but it appears you have the portion size nailed for that.
«One of the reasons I am inquiring about our experience on the diet is that I have lost another 5 lbs since beginning the diet. I wonder if I am changing from skinny to scrawny.»
It looks like you have a handle on carbs at this point. Since this is a question about losing more weight than desired, let’s return to those questions I asked on the earlier thread:
What reference information are you relying on? (I don’t want to annoy people with info they already read in Wheat Belly Total Health, but many are relying on the 2011 WB book, or just this blog)
Have you had thyroid assessed? (A clinical opinion of “normal” usually is hypothyroid, and the rare circumstance of hyperthyroid might result in underweight.)
Which probiotic? What prebiotics and how much daily?
Doing anything for Vitamin D, and Omega 3 DHA&EPA?
Are there any preexisting medical conditions or medications in use?
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“Am I too skinny?” is a better “problem” to deal with than “Am I too fat?” since there are fewer (if any) cancers associated with it. In addition, the problem can be very easily corrected by consuming healthy fats and the other methods you have mentioned.
I can say that this post also concerns me. I was already underweight before entering the lifestyle ” Belly of Wheat ” in August 2014 but was not satisfied with my fat located mainly in the belly, not to mention the diseases caused by the consumption of grains and bad feeding.
I just lost 6 kilos, equivalent to 11 pounds and was enough to cause surprise in people and they began to blame the diet adopted, judging by mere appearances, and without consulting the medical tests. I returned to the weight you had before (92 pounds) and still underweight for my height of 1.70 m. I am quite consuming animal proteins, fats, nuts and my weight does not change, however, it tends to decrease.
I also did weight training in the last year and have not seen the result of lean mass. Triglyceride rates are great (40), my glucose decreased (92), my HDL increased (68), I have hyperthyroidism, but my blood pressure goes too low even consuming full salt. Still missing I consume any supplements indicated by the doctor because I have not financial condition. As everyone knows, the Brazilian economy is going from bad to worse.
I believe I was hampered by intolerance to gluten, because I’m sure I have, or other factor that I have no knowledge. I will seek medical in Brazil to investigate my case because I’m not feeling very good health. Today I understand that many people live an illusion of weight, when in fact is deficient muscles, camouflaged by localized fat.
Another thing I would note is that never suffered from epidemiological diseases such as influenza, dengue, Zika and mosquito-borne diseases. I believe that many diseases are caused by weakened immune system due to a number of individual lifestyle factors. In the case of babies I’d rather not comment because I still have defense in the body. I only know that I am part of the minority in Brazil that did not express viral diseases of epiemias.
DANIELA, SALVADOR, BRAZIL wrote: «I have hyperthyroidism…»
What are you doing to treat that, and how has the treatment affected measures like TSH, free T3, free T4 and reverse T3? Hyperthyroid is associated with undesired weight loss.
Was any determination made about the cause of the hyperthyroid?
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Excuse me! I wanted to write: ‘I DO NOT have hyperthyroidism’ ‘
I did all these tests. Even the latter has an expensive price. The examination I have more likely to develop hypothyroidism than otherwise.
Year: 2015
T3 free = 3.4 pg / ml
T4 free = 0.96 ng / dl
TSH = 1.87
Reverse T3 = 0.25 ng / ml
Year: 2016
FT4 1,01
ano: 2016
T4 livre = 1,01
TSH= 2,085
DANIELA, SALVADOR, BRAZIL wrote: «I wanted to write: ‘I DO NOT have hyperthyroidism’»
Understood. Hypothyroid is more common.
Year: 2015
T3 free = 3.4 pg / ml
T4 free = 0.96 ng / dl
TSH = 1.87
Reverse T3 = 0.25 ng / ml
Year: 2016
FT4 1,01
TSH= 2,085
Is the units of measure for TSH µIU/mL, and do you have Reference Ranges for the fT3 and fT4? Without those, it’s not possible to speculate on what they mean. TSH is not a conclusive measure, but the possibility of hypothyroid increases when it’s above 1.4 µIU/mL.
Hypo, however (in contrast to hyper) does not seem to be generally associated with unwanted weight loss. What are you doing for iodine intake?
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At the moment only iodized salt intake and many eggs. No consumption of iodine supplement.
I think, as mentioned, the idea of comparison is the real issue.
I relocated (in 2014) from London to a rural area. Fewer people in London are very overweight, so I felt “normal”. Where I live now, I feel skinny – even though I’m technically 6 lbs overweight (according to my BMI calculations). Local people are mostly overweight and it’s so easy to compare. I would like to lose 21 lbs, but if I say this, I get looked at like I have anorexia, since most people are carrying around considerably more excess weight than this! It’s all relieve.
I’m not in any great rush to lose the weight. I’m more concerned about learning about maintaining steady blood sugar levels, for long term health.
I’m also learning to trust my hunger – and this is the point. I eat a very large breakfast (my main meal) which I have after I’ve walked the dog, so I know I’m properly awake. I then have a nutritious salad type early evening meal about 5pm. I don’t eat after 6pm – just drink lots of water. My tummy tells me when J need to eat – and it also tells me what I need – be it nutrients or fats.
I think people who eat the Wheat Belly way consistently, over time, will become their natural weight.
Heather White wrote: «I’m more concerned about learning about maintaining steady blood sugar levels, for long term health.»
That’s an excellent perspective, and a metric that’s easy for anyone to track, due to inexpensive blood glucose meters, bolstered by HbA1c measures from time to time.
For reference, the Wheat Belly target for FBG (Fasting, pre-meal Blood Glucose) is:
90 mg/dL or 5.0 mmol/l
(with a minimum of 70 or 3.9)
The PPBG (PostPrandial, after-meal BG) peak is:
-no change- ideally, but less than
100 mg/dL or 5.6 mmol/l
The HbA1c target is at or less than:
5.0%, 21 mmol/mol (IFCC), 97 mg/dL (eAG)
«I would like to lose 21 lbs…»
And if you encounter any difficulty in eventually accomplishing that, despite hitting BG targets, there are a number of common confounders to look into:
https://drdavisinfinitehealth.com/2015/05/i-lost-the-wheat-but-didnt-lose-the-weight-updated-version/
«I think people who eat the Wheat Belly way consistently, over time, will become their natural weight.»
That’s my view, but we don’t have easy-to-apply guidelines for what that number might be. For people who were not overweight before reaching adulthood, they might expect weight to settle at what it was at say, a mid-20s age, but even that’s going to also vary considerably with muscle mass.
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i suppose what makes the skinny thing worse is the comments like, “oh you,ve lost weight, are you ok?” after 30 years of anxiety sometimes at the start pretty debilitating, 20 years of digestive issues, and all made worse by doctors and there drugs, i can now say i dont care if i look to skinny i know i’m healthier than most of the people out there.
about 3 years ago and after 12 months of research, and thanks to people like Dr Davies i worked out it was grains, sugars, carbs and a lack of minerals mostly caused by the grains, that were causing my problems. a week with out wheat, anxiety gone!
anyway i started out at 5 foot 9 and about 10 stone thats 140 pounds for our american friends:-) but dropped to just under 9 stone , i actually felt great but as i said, you then start getting comments. so tried adding a little more fat in my diet, tried avocado but that upsets my digestion and to many nuts give me aches in the hands and balls of the feet also a feeling of not being able to breath properly. thinking there high histamine foods so are not agreeing with me,
i have three eggs and sometimes a wheat free sausage for breakfast, then some sort of stew or for tea, i started adding about a quarter of a pack of butter to what ever meal i was having at tea time, that along with may be an apple at lunch time took me back up to 9.5 stone, i simply wasnt eating enough calories! have now reduced the butter slightly and hovering just over 9 stone as i feel thats my best weight health wise. have always been thin but strong coming from a farming background, but combining the above with yoga 3 times a week is adding more muscle and weight.
so all in all can i say, dont worry about being a little skinny as long as you feel health:-)
Mark
mark williams wrote: «i suppose what makes the skinny thing worse is the comments like, “oh you,ve lost weight, are you ok?”»
There’s definitely a cultural shift factor here. Anyone under age 50 today probably has no recollection of a time when everyone was slender. It’s easily possible that their only context for someone rapidly losing weight is cancer or some other serious ailment.
«…tried avocado but that upsets my digestion…»
Have you done anything for gut flora? (It wasn’t a topic in the original 2011 book.)
https://drdavisinfinitehealth.com/2015/09/a-blueprint-to-fertilize-the-garden-called-bowel-flora/
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hi bob
yes i’m 48 and just remember life when most people weren’t overweight, or sick. funny most of the people who remark on my weight dont look too great themselves :-)
have tried pro and pre biotics, the gaps diet, aka the chicken soup diet or the specific carbohydrate diet, have filtered water……. maybe avocado and i are never going to get on, i’ll give them another go in a year or so see if anything has changed. nuts are not a big problem unless i eat more than say a handful a day. i hear what your saying before i went wheat free i tried probiotics, and if i had to many would get aches in the sides of my hands and feet. thats not a problem any more……..leaky gut or histamine?!
anyway life gets a little better every month you stay away from the grains etc. so we have lots to be thankful for:-)
I read that avocadoes have a fair amount of sorbitol, which can cause gastric distress in some people. 1/4 avocado per day might be tolerable to you.
Susan wrote: «I read that avocadoes have a fair amount of sorbitol,…»
Have you found a source for a number on that? A quick search didn’t turn up anything, including on some sites that I expected to report it.
There are apparently other pathways for reaction to avocado:
http://www.inflammation-repair.manchester.ac.uk/informall/allergenic-food/?FoodId=4
Some the possibilities would be worth investigating, both to avoid surprise reactions to other foods that contain the irritant/allergen, and so that there’s no need to avoid foods that contain only suspected agents, but lack the actual problem agent. For some of the explanations, it’s relatively easy to isolate and challenge.
The possible latex association suggests reaction risk in non-food items too.
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