Wheat free diets anyone? The festive season and New Year are now over. You now found that your favourite jeans appear to have shrunk over the holiday period ? So what can you do about it? There are a lot of diets on the market that all promise miraculous weight loss. What is the safest and most effective way to lose weight and keep it off? Diet and exercise, it's not rocket science.

You will need to get into the habit of thinking about what you eat, and what exercise you do. There has also been a lot of promotion about ditching the wheat if you want to lose weight. Celebrities have all been queuing up to write books about how they lost acres of flab on wheat free diets.

If we don't eat wheat then we don't eat all those sticky, fatty gooey cakes. We don't eat junk food, and we probably don't pig out on biscuits. But I bet we all like chocolate, and we firmly advocate that a little of what you fancy does you good. However we emphasise 'a little'. Healthy eating and fitness should not be miserable because it won't be sustainable if every day you deny yourself everything that you enjoy.

There are some books around promoting a wheat free diet sensibly. A big seller is Lose Wheat, Lose Weight. It also has a recipe book to expand on it further, the Lose Wheat, Lose Weight Cookbook. There is a lot of support available for people who want to lose weight and get healthier, and it needn't be by joining a gym. You can do everything you need to do without spending a lot of money to do it.

Some people have found that the feeling of bloating may improve if wheat is removed from the diet. It is often only a cure for a few people, but wheat free diets are being used more frequently to test whether someone is intolerant to wheat. The symptoms of wheat intolerance or wheat allergy may occur directly after consumption or some time after and can be clearly attributed to wheat and wheat products. The wheat free diet requires the avoidance of wheat and wheat containing foods.

In principal it sounds easy to just avoid foods with wheat present and all is well, the problem is that wheat is found in so many foods, which makes the diet more difficult to keep to. Wheat is used for breads, cereals and pasta and this forms a major part of the diet.

Cereals which are allowed are rye, barley, oats rice and rice flours, corn or maize, cornmeal, polenta and cornflour, arrowroot, amaranth, buckwheat, millet, quinoa, sorghum, teff, sago, tapioca, cassava and the flours of potato, beans and chickpea. Some cereals that are closely related to wheat should also be avoided such as kamut, spelt, triticale, which also contain gluten. Bulgar wheat, durum wheat, semolina and couscous are also forbidden on a wheat free diet.

The biggest problem with avoiding a major food item from the diet is replacing it, wheat as breads, pasta and some breakfast cereals are major contributors to the diet of starchy carbohydrates, vitamins and minerals. Replace wheat and wheat products with other good sources of carbohydrate such as rice and potatoes. Diets low in carbohydrate are much higher in protein and fats.

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