Back in 2011, the diet book “Wheat Belly” became a national bestseller. Created by Dr. William Davis, a cardiologist in the United States, the Wheat Belly Diet promises weight loss and improved health by cutting out wheat from your diet.
The diet claims that wheat is the main cause of increasing obesity rates, but it has faced significant criticism for its negative stance on wheat. Despite this, with millions of copies sold and many people reporting success after removing wheat, you might be curious if this diet is worth considering.
This article evaluates the pros and cons of the Wheat Belly Diet and examines whether scientific research supports its health claims.
What is the Wheat Belly Diet?
The Wheat Belly Diet originated from a realization that struck Davis during a family vacation. Noticing his expanding waistline, he understood the need for a lifestyle change. Based on his own experiences, Davis found that carb-heavy meals left him feeling sluggish and tired. This led him to cut out wheat from his diet.
According to Davis, wheat has become a “perfect, chronic poison” due to excessive processing and significant genetic modifications over the years. He even claims that wheat is the primary cause of obesity and diabetes in the United States. Davis emphasizes that modern wheat has undergone genetic changes and now contains a “new” compound called gliadin, which he considers harmful.
Gliadin is a protein within wheat that contributes to gluten. Gluten comprises gliadin and another protein called glutenin, giving wheat its pliable structure. Despite Davis’s assertion that gliadin is a recent addition to wheat, it naturally exists in ancient grains. Furthermore, limited research indicates these proteins negatively affect human health The Wheat Belly Diet instructs followers to eliminate wheat-containing foods and other items like high fructose corn syrup, potatoes, legumes, and fried foods. While many individuals claim improved health from this diet, experts and researchers often criticize it due to a lack of evidence-based practices.
Of course, individuals with celiac disease, non-celiac gluten sensitivity, or wheat allergies must avoid gluten and wheat products for medical reasons.
Pros and cons summarized
Pros:
⦁ Encourages consumption of natural, unprocessed foods.
⦁ Can aid in achieving weight loss goals.
Cons:
⦁ Lacks scientific backing for its claims.
⦁ Excludes nutrient-rich gluten-free grains.
⦁ Highly restrictive in food choices.
⦁ This may contribute to an unhealthy food relationship.
How much does it cost?
The Wheat Belly diet is based on Dr. Davis’ book “Wheat Belly,” available online for $10.99. Additional books related to the Wheat Belly Diet range from $14.49 to $16.99.
Dr. Davis also offers a program called The Inner Circle, which aims to achieve significant health improvements by guiding and supporting members on their weight loss and health journey. It includes live video meetings, recipes, meal plans, health insights, and a supportive community.
The Inner Circle has a monthly membership fee of $19.95. Alternatively, you can choose the yearly membership option, which costs a total of $179.40. You have the flexibility to cancel your subscription at any time.
How does it work?
The Wheat Belly Diet operates based on the guidelines provided in Dr. Davis’ book, “Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health.” These rules can also be found on his blog and in other books related to the Wheat Belly diet.
The key principles of the diet involve removing foods that contain wheat, gluten, or other grains from your meals. Instead, the focus is on consuming whole, unprocessed foods.
In addition, the diet encourages regular physical activity, although Dr. Davis does not offer specific exercise recommendations.
While the diet highlights the importance of avoiding gluten, Dr. Davis advises against using gluten-free substitutes. He asserts that these substitutes may contain starches like tapioca, corn, rice, and potato starches, which he believes can contribute to weight gain.
How to Begin
Starting the Wheat Belly Diet involves obtaining Dr. Davis’s book “Wheat Belly,” which serves as your initial step.
While enrolling in his program is an option, it’s your choice whether to do so. Many program tips and recipes can be found in Dr. Davis’s other books.
Once you’ve read the book and feel prepared, you can examine your pantry and remove any foods that the diet recommends avoiding.
Foods to Consume and Avoid
The Wheat Belly Diet provides a list of allowable foods, presented visually in the Wheat Belly Food Pyramid. This pyramid’s foundation consists of meats, poultry, and fish, followed by non-starchy vegetables, nuts, seeds, and some fruits.
The diet emphasizes tuning into your body’s natural hunger cues, rather than focusing on portion sizes or calorie counting.
Foods to Consume
The diet permits the consumption of the following:
⦁ Non-starchy vegetables: asparagus, avocado, bell peppers, broccoli, cabbage, carrots, cauliflower, cucumber, kale, mushrooms, onions, spinach, tomatoes, and more.
⦁ Fruits: including apples, berries, cherries, citrus fruits, and more.
⦁ Meat, poultry, and fish: beef, chicken, fish, and shellfish.
⦁ Eggs, both yolks, and whites.
⦁ Full-fat dairy products: small amounts of cheese, milk, and yogurt.
⦁ Fermented soy products: miso, tempeh, tofu.
⦁ Healthy fats and oils: like avocado, coconut, and olive oils.
⦁ Raw nuts and seeds: almonds, chia seeds, flaxseeds, and more.
⦁ Non-grain flours: derived from almonds, chickpeas, coconut, and other seeds.
⦁ Herbs and spices: various seasonings and spices for flavor.
⦁ Approved sweeteners: ⦁ monk fruit extract, stevia, erythritol, xylitol.
⦁ Beverages: coffee, tea, water, unsweetened milk alternatives.
⦁ Dark chocolate with at least 70–85% cocoa content, limited to two squares.
Although the diet allows certain non-wheat grains such as quinoa, amaranth, and rice, Dr. Davis recommends excluding grains altogether for optimal results.
Additionally, permitted foods should be free from artificial flavors and ingredients, such as sodium nitrate in some meats.
Foods You Should Avoid
While steering clear of wheat is the main objective of this diet, several other foods are also off-limits, including:
⦁ Non-wheat grains: According to the book “Wheat Belly Total Health,” you should avoid all non-wheat grains, such as amaranth, buckwheat, corn, millet, quinoa, rice, sorghum, and teff.
⦁ Wheat and grain products: This includes items like bread, pasta, bagels, biscuits, pancakes, ⦁ pizza, and more.
⦁ Flours and starches: Amaranth, millet, quinoa, and wheat flour, as well as corn, potato, rice, and tapioca starches.
⦁ Beans and lentils: All beans, lentils, and peas should be avoided.
⦁ Peanuts: It’s recommended to avoid raw peanuts.
⦁ Processed foods: Fast food, frozen meals, chips, processed and cured meats, and more.
⦁ Fats and oils: Hydrogenated oils, margarine, foods with trans fat, and certain polyunsaturated oils like corn, grapeseed, or sunflower oils.
⦁ Soups: Canned soup, premade broths, and stocks.
⦁ Desserts: Cakes, ice cream, candies, pies, and other sugary treats.
⦁ “Sugary” fruits: Bananas, ⦁ dried fruit, grapes, mango, papaya, pineapple, and applesauce.
⦁ Sugar-sweetened beverages: Fruit juices, soda, energy drinks, and sweetened coffees and teas.
⦁ Alcohol: Wheat beers, sugary cocktails, and sweetened alcoholic drinks.
⦁ Sweeteners: Agave syrup, high fructose corn syrup, honey, maple syrup, nectar, and sugar alcohols like mannitol and sorbitol.
Furthermore, those interested in the diet should adhere to specific eating guidelines detailed in the “Wheat Belly” book to achieve optimal outcomes. For instance, individuals on a diet need to completely avoid added sugars and overcome cravings to reach a detoxed state.
Sample Meal Plan
Here’s a 3-day example of what you might eat on the Wheat Belly Diet:
Day 1
⦁ Breakfast: Start with chia pudding topped with apples and strawberries.
⦁ Lunch: Enjoy cheddar taco shells filled with ground beef and veggies.
⦁ Dinner: Indulge in turkey-stuffed ⦁ bell peppers.
⦁ Snack: Satisfy your hunger with hard-boiled eggs and a handful of nuts.
Day 2
⦁ Breakfast: Fuel up with a ham and cheese omelet paired with sliced avocado.
⦁ Lunch: Relish a serving of spinach and shrimp cauliflower risotto.
⦁ Dinner: Treat yourself to chicken and veggie skewers along with zucchini chips.
⦁ Snack: Try ⦁ cottage cheese with berries and a dollop of nut butter.
Day 3
⦁ Breakfast: Kickstart your day with almond flour pancakes.
⦁ Lunch: Enjoy the flavors of chicken pesto and ⦁ spaghetti squash.
⦁ Dinner: Delight in baked salmon served with mushrooms and broccoli.
⦁ Snack: Refuel with a protein-packed blueberry smoothie.
Can It Help For Weight Loss?
While Dr. Davis claims the Wheat Belly Diet can address numerous health issues, most individuals try it primarily for weight loss.
The diet promotes consuming whole, unprocessed foods and steering clear of the Western diet’s focus on nutrient-poor options rich in salt, fat, and sugar. It points to gluten and wheat as major contributors to weight gain and obesity. A review study involving 13,523 people found that those on a gluten-free diet had a lower body mass index (BMI), smaller waist circumference, and higher HDL (good) cholesterol compared to those not avoiding gluten.
However, the researchers noted that those adhering to a gluten-free diet were also more likely to cut out processed foods, control portions, and adopt healthier lifestyle habits—factors likely contributing to weight loss more than just removing gluten. Apart from this study, there are limited experiments examining the connection between a gluten-free diet and weight loss in people without celiac disease or non-celiac gluten sensitivity, making it hard to pinpoint gluten’s exact role in weight loss.
Furthermore, a review of 12 studies involving 136,834 participants revealed that a diet rich in whole grains correlated with a lower BMI and decreased risk of weight gain, casting doubt on Davis’ assertion that grains are solely responsible for weight gain. Whole grains supply ample fiber, promoting longer-lasting fullness and better control of food intake. Conversely, refined grains like white bread, pasta, and cookies are low in fiber, causing unstable blood sugar levels and heightened hunger.
Ultimately, substituting ultra-processed foods with whole, unprocessed options often leads to weight loss due to their lower calorie, fat, and sugar content.
In essence, while many Wheat Belly Diet followers report weight loss, it’s more likely a result of reduced processed food intake and adopting healthier eating habits—embracing more fruits, vegetables, and lean proteins—rather than solely avoiding gluten.
Possible Advantages of the Wheat Belly Diet
Beyond weight loss, the Wheat Belly Diet offers potential benefits.
Emphasis on Whole, Unprocessed Foods
This diet prioritizes consuming whole, unprocessed foods.
In a 2-week study, those on an ultra-processed diet consumed more calories compared to the group eating whole, unprocessed foods.
Interestingly, the ultra-processed group gained weight by the study’s end, whereas the whole foods group experienced weight loss. This could be due to the higher fiber and protein content in whole foods, aiding in hunger and portion control.
The focus on whole foods in the Wheat Belly Diet contributes to overall health.
No Need for Calorie Counting
The Wheat Belly Diet emphasizes following natural hunger cues, eliminating the need for calorie counting.
This intuitive eating approach has been linked to reduced food-related anxiety and supports weight loss. A review involving 11,774 males and 40,389 females showed that those practicing intuitive eating were less prone to overweight or obesity.
However, intuitive eating is most effective when individuals have unrestricted access to various foods. Given the Wheat Belly Diet’s many limitations, it might lead to heightened pressure and unease when deciding what to eat.
Possible Drawbacks
Despite individual success stories, there are several downsides to the Wheat Belly Diet.
Limited Scientific Evidence
Although Davis asserts that a gluten-free diet fosters weight loss and health improvements, there’s inadequate research supporting these claims, particularly in those without celiac disease or non-celiac gluten sensitivity.
For instance, Davis’ assertion that gluten proteins stem from genetic engineering lacks scientific validity, as glutenin and gliadin are present in both ancient and modern wheat varieties
Furthermore, the diet touts its ability to alleviate various conditions based on anecdotes from Davis’ patients and diet followers. While these testimonials seem promising, without thorough research, it’s challenging to ascertain their universal applicability.
Negative View of Carbohydrates
Excessive consumption of processed carbs in Western diets can elevate the risk of type 2 diabetes, heart disease, and obesity. Therefore, reducing these foods can be advantageous
However, contrary to Davis’ assertions, whole, unrefined grains are linked to reduced disease risk.
The Wheat Belly Diet shares similarities with other low-carb diets like Atkins, which also promote carb restriction. Yet, a 2018 review found no evidence supporting the notion that a high-carb diet is detrimental or connected to weight gain or poor health.
The type of carbohydrates consumed appears to impact health more than carbohydrates as a whole.
Stringent Restrictions
Adhering to this diet involves eliminating substantial food groups, such as starchy vegetables, wheat, grains, legumes, and certain fruits.
For most individuals, this extreme dietary restriction offers little flexibility and may prove socially, economically, and culturally challenging. Consequently, it can be burdensome, unenjoyable, and hard to sustain long term.
Despite the availability of gluten-free products, the Wheat Belly Diet discourages their consumption, further complicating food choices.
Moreover, this level of strictness might lead to an unhealthy relationship with food by demonizing a range of foods. If you’ve struggled with disordered eating, this diet could potentially exacerbate your food-related issues, making it advisable to avoid it (17Trusted Source).
Risk of Nutrient Deficiencies
Avoiding wheat and grains may raise the risk of deficiencies in vital nutrients such as folate, vitamin B12, iron, and other essential minerals.
Furthermore, individuals on this diet might not obtain sufficient fiber, crucial for a healthy gut, and heart, stable blood sugar levels, and weight control.
Lastly, eschewing carbohydrate-rich foods might lead to overconsumption of fats, potentially surpassing daily calorie requirements.
Feedback from Customers and Brand Reputation
On Davis’ official website, customer reviews spotlighted as success stories assert that adopting a wheat-free lifestyle brought transformative changes to their lives.
Many of these testimonials underscore enhancements in blood cholesterol levels and specific weight-related problems. Yet, what resonates most is that the diet empowered them to lead more active lives, leading to an elevated quality of life.
Beyond overall health enhancements, patrons also share decreased food cravings, heightened post-meal fullness, and reduced bloating.
However, a segment of customers indicates grappling with constipation due to lowered fiber intake, despite incorporating ample vegetables into their diet.
Conversely, a few individuals discovered the diet excessively restrictive for sustained adherence and encountered digestive issues upon reintroducing wheat to their eating regimen.
FAQs About Wheat Belly Diet
How Soon Does Wheat Belly Disappear?
For individuals with celiac disease or gluten sensitivity, adopting a gluten- or wheat-free diet can bring relief from symptoms like bloating and abdominal inflammation within a matter of days.
For those without underlying conditions, research indicates that following a diet low in ultra-processed foods can lead to weight loss within two weeks.
Does Wheat Contribute to Belly Fat?
Although some claim a connection between gluten, including wheat, and weight gain, there’s no human evidence supporting these assertions regarding the impact of gluten on appetite and energy expenditure.
Moreover, studies indicate that obesity is a growing health issue not primarily linked to wheat consumption.
What Foods Are Allowed on the Wheat Belly Diet?
The Wheat Belly Diet encourages the consumption of non-starchy vegetables, low glycemic index fruits, full-fat dairy, animal-based proteins, healthy fats, nuts, seeds, natural herbs and spices, low-calorie sweeteners, and unsweetened beverages.
Is the Wheat Belly Diet Similar to the Keto Diet?
Both the Wheat Belly and keto diets emphasize increased intake of proteins and fats while significantly reducing carbohydrate consumption.
However, the Wheat Belly Diet centers on minimizing gluten and ultra-processed foods, while the keto diet’s main objective is to achieve and sustain ketosis, a metabolic state where the body uses fats instead of carbs for energy.
Can Alcoholic Beverages Be Consumed on the Wheat Belly Diet?
No, the Wheat Belly Diet prohibits all forms of alcohol, especially those derived from wheat, such as beer.
In Conclusion
The Wheat Belly Diet has contributed to the popularity of gluten-free lifestyles.
It emphasizes a diet centered around whole, unprocessed foods, potentially resulting in weight loss for those accustomed to ultra-processed foods.
However, there is no scientific evidence supporting the removal of gluten or grains from your diet as a means of shedding pounds. In reality, a diet rich in whole grains is associated with improved weight management and overall well-being.
For individuals with celiac disease, non-celiac gluten sensitivity, or wheat allergies, abstaining from gluten and wheat is crucial for maintaining good health. However, if you aim to lose weight by cutting out gluten, there are more health-conscious and sustainable dietary options available.