Wheat Belly Diet- The Do’s and Don’ts

Updated on March 28th, 2020
wheat belly diet

The wheat belly diet was penned by cardiologist William Davis in his book ‘Wheat Belly.’ Unlike several other diets used to lose weight, the wheat belly focuses on what you don’t eat, vis-a-vis what you do.

This is a gluten-free diet that works on the sidelines to effectively help you lose weight. It involves eliminating anything made out of wheat, thereby increasing your dependence on meat and vegetables.

People who have incorporated a wheat belly diet into their lifestyle have stated that they have felt more active and energetic throughout the day. While the relation between wheat and energy levels isn’t entirely black and white, a wheat belly diet can prove to be an effective means of losing weight.

It is the choices of food being consumed, rather than the elimination of wheat itself, that makes the wheat belly diet a reliable method of weight-loss. Nevertheless, eliminating wheat helps with preventing an excess buildup of carbs in the body.

Did You Know!

A wheat-free diet can make you feel a lot more energetic than its regular consumption.

How to Incorporate a Wheat Belly Diet

1. Avoid Bread for Breakfast; Switch to Eggs and Fruits

Since the crux of the wheat belly diet(1) is the elimination of all sources of wheat, the best way to start off your day is by replacing bread with foods such as eggs, fruits, or even ham or bacon if you’re non-vegetarian.

The proteins and healthy fats from the eggs and the vitamins from the fruits will leave you with a balance of nutrients, while also giving you the energy you need for the rest of the day.

[Read: Egg for Weight Loss]

2. Replace Pasta and Rice with Quinoa

Quinoa seeds

Pasta and rice contain high amounts of carbohydrates, and pasta is often made from wheat itself.

Consider replacing them with quinoa – it is a high-protein and versatile alternative that can help with weight loss in the long term.

3. Avoid Sugary Wheats Such as Waffles and Doughnuts

Doughnuts and waffles are primarily made of wheat and are best avoided. Their high sugar content can lead to the consumption of massive amounts of calories, which characterizes them as an unwise choice for weight-loss.

[Read: Morning Banana Diet]

What You Can Eat

1. Fruits

Fruits are rich in vitamins and fiber and make for an excellent choice when following a wheat belly diet. Bananas, for instance, are rich in potassium and are a great source of energy.

Apples, oranges, papayas, guavas – all offer a myriad of nutrients that are an excellent alternative to wheat.

2. Vegetables

Vegetables are also an excellent option for someone strictly following a wheat belly diet. Eliminating the consumption of pasta and rice will need to be replaced with vegetables to consume the necessary number of calories in a day.

The wheat belly diet will surely increase the number of trips you’ll have to take to go out shopping, but the regular consumption of vegetables as an alternative to what is sure to help you lose weight.

[Read: Dash Diet for Weight Loss]

3. Meat and Eggs

Meat and Eggs

Meat and eggs are great alternatives to wheat-based products. They can be incorporated in all meals of the day. For instance, you can make eggs a part of your breakfast, and pair them with ham or bacon.

Meats like fish and chicken can be consumed in your other meals throughout the day to ensure a sufficient intake of protein.

4. Quinoa

As mentioned above, you can replace rice and pasta with quinoa. Being high in protein, it offers an excellent alternative to the carbohydrates present in the former.

Being versatile, you can eat it with both meat and vegetables in the form of a curry or salad.

[Read: Hashimoto’s Diet]

5. Nuts

Nuts make for a healthy addition when following a wheat belly diet. They provide the body with the essential fats(2) it needs to support its daily functions.

A healthy dose of almonds, walnuts, and cashews in moderate numbers every day can be beneficial in giving the body the energy it needs throughout the day.

Did You Know!

Wheat-based foods contain gluten, which can have some harmful effects on the body in the long term.

Meal Plan

Here is a sample meal plan based on the wheat belly diet:

Days Day 1 Day 2 Day 3 Day 4 Day 5
Breakfast Yogurt with fresh fruit and walnuts Frittatas with spinach and tomatoes Avocado breakfast bowl with eggs and bacon Fruit salad (include apples, oranges, and bananas) topped with nuts of your choice Egg wraps with ham and spinach
Lunch Quinoa with mushroom sauce Roasted zucchini tuna melts and coconut chicken tenders Raw avocado and broccoli salad with chicken vegetable soup Quinoa with peas, carrots, and scallions Avocado tuna salad with spicy carrot and zucchini fritters
Dinner Chicken broccoli casserole Quinoa with cucumber and red onion Pan-seared salmon with lemon dill sauce Cabbage hash with chicken sausage and carrots Mung bean soup with chicken and vegetable stew

A wheat belly diet is an effective way of losing weight without feeling like you’re missing out on much. The complete elimination of wheat-based foods from the diet, and the consistent intake of fruits, vegetables, and proteins, paves the way for a gradual but effective reduction in the body’s weight and fat.

[Also Read: ADF to get rid of Belly Fat ]


1. How Long Will It Take for This Technique to Start Showing Positive Effects on My Body?

While the amount of time within which the body starts to lose weight depends from person to person due to varying metabolism patterns, most people start seeing the positive effects of this diet in as little as four weeks.

2. Can I Have a Cheat Day?

A cheat day might cause an imbalance in your efforts to lose weight, but you can undoubtedly have a cheat meal. An entire day of consuming wheat wouldn’t be the most ideal when you’re trying to go wheat-free.

3. Will Cutting out Wheat Lead to Any Fiber Deficiencies?

Not at all. If you balance the elimination of wheat with fibrous fruits, you will not face any deficiencies whatsoever.

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