William Davis, MD, is a preventive cardiologist whose unique approach to diet allows him to advocate reversal, not just prevention, of heart disease.
He is the founder of the 
Yes, it happens: Rid your life of all things wheat and you get relief from acid reflux, joint pain, and mood swings . . . but not weight loss.
While most people enjoy rapid and dramatic weight loss with wheat elimination due to the loss of the appetite-stimulating effect of wheat gliadin, the loss of repetitive glucose-insulin provocation of amylopectin A, the reduction of inflammation (that blocks insulin) of the combined effects of gliadin/wheat germ agglutinin/amylopectin A, and the leptin-blocking effect of wheat germ agglutinin, this doesn’t happen to everybody. Or you lose, say, 10 pounds, only to have weight loss stop for an extended period with another 50 to go.
Why? Elimination of wheat is an extremely powerful strategy for regaining control over health, appetite, and weight. But it cannot correct or undo every abnormal situation that causes weight gain or blocks weight loss. The list of solutions to break a weight loss failure is rather extensive and there is often more than one answer. There are more but these are the biggies. Let’s consider them one by one:
1) Lose the carbohydrates
Many people have high blood levels of insulin with resultant resistance to insulin that has to be undone for weight loss to occur. Beyond getting rid of wheat and its extravagant insulin-raising effect, it therefore helps to restrict other carbohydrates. This is among the reasons I condemn gluten-free foods made with rice starch, cornstarch, tapioca starch, and potato starch. So cutting carbohydrates may become necessary, e.g., no more than 15 grams “net” carbs per meal (i.e., total carbs minus fiber). (I use a free iPhone app called FoodFacts to get quick listings of various foods or an old-fashioned handbook of nutritional content of foods works fine.) Another way to manage carbs: Get a fingerstick glucose meter and check blood sugars immediately prior to meals, then 1-hour later; aim for NO CHANGE in blood sugar. This works for many people and can be conducted in concert with counting carbohydrates.
An occasional person will actually require a ketogenic state to achieve weight loss, i.e., complete elimination of carbohydrates in order to metabolize fats, evidenced by the fruity breath odor of ketones or urine dipstick testing positive with Ketostix.
2) Revel in fats and oils–Fat is satiating and reduces appetite. Liberal fat intake, contrary to conventional “wisdom,” does not make you fat; it helps you get skinny. The only fats to avoid are fried (high-temperature), hydrogenated, and highly-processed polyunsaturated seed or GM oils like safflower, sunflower, grapeseed, soybean, and canola.
You can add fats/oils to many foods, e.g., add 2-3 tablespoons extra-virgin olive or coconut oil to scrambled eggs or soups. Some people even choose to consume coconut oil “straight.”
3) Lose the dairy–The problem with dairy is not fat; it’s the whey fraction of protein. Some people are susceptible to the “insulinotrophic” action of whey–a tripling of insulin output by the pancreas, a situation that stalls weight loss. The solution: Avoid all dairy when trying to lose weight. I know of no other way to confidently identify this as the culprit . . . except a trial of elimination. This approach does, however, make the diet very restrictive, so this may be necessary for only as long as you are trying to lose weight.
4) Thyroid dysfunction–VERY, VERY common. Thyroid dysfunction is really part of a broader modern problem in human health: Endocrine disruption from environmental organochemicals. We are witnessing more obesity, diabetes, pituitary, thyroid, ovarian, and other endocrine gland disruption due to chemicals such as perchlorates (residues of synthetic fertilizer in produce), polyfluorooctanoic acid (non-stick cookware), bisphenol A (polycarbonate plastics, resin lining of cans), polybrominated diphenyl ethers (flame retardants), along with many others. The end result of decades of exposures: disruption of endocrine status. The most common: Impaired thyroid hormone production, both T4 and T3.
Problem: Even if diagnosed, most of my colleagues prescribe the T4 thyroid hormone only (Synthroid or levothyroxine), while failing to address T3–even if it is abnormally low. This is a big mistake, since many of the endocrine-disrupting chemicals we are exposed to are blockers of the 5′-deiodinase enzyme that converts T4 to active T3. If you are deficient in T3, you will not lose weight, no matter how much T4 you take. Also, ideal TSH? 1.0 mIU or less–NOT the 3.5 or 4.0 many doctors are content with. The key: Find a practitioner willing to explore this question, usually a functional medicine practitioner or naturopath, virtually NEVER an endocrinologist.
Some people (proportion varying by region, age, ethnicity; this represents about 20% of the people I meet with underactive thyroids in Wisconsin) have underactive thyroids due to iodine deficiency. (I am, in fact, seeing a rise in goiters–enlarged thyroid glands due to lack of iodine). This will respond to the simple supplementation of iodine, e.g., 500 mcg per day from kelp tablets or iodine drops from the health food store. (Adverse reactions are rare but need to be explored to rule out, for instance, Hashimoto’s thyroiditis or active thyroid nodules.) Supplementing iodine is no more dangerous than salting your food with iodized salt. Take iodine for at least 3 months to observe the full effect.
But if even marginal thyroid dysfunction is present, or undertreated hypothyroidism, it can completely block weight loss. Correct thyroid status to ideal and weight loss proceeds.
5) Lose drugs that block weight loss–Obviously, this should be undertaken with the knowledge of your healthcare provider. Beta blockers, such as metoprolol, atenolol, and propranolol; antidepressants like amitryptiline, doxepin, paroxetine (Paxil), and trazodone, thought nearly all antidepressants have been associated with weight gain in some people; Lyrica for fibromyalgia and pain; and insulin. I’ve seen 20, 30, even 50+ pounds gained within several months of initiating long-acting insulin preparations like Lantus. This is only a partial list, as there are many others.
6) Straighten out cortisol–Not so much excess cortisol as disruptions of circadian rhythm. Cortisol should surge in the morning, part of the process to arouse you from sleep, then decline to lower levels in the evening to allow normal recuperative sleep. But this natural circadian cycling is lost in many people represented, for instance, as a flip-flopping of the pattern with low levels in the morning (with morning fatigue) and high levels at bedtime (with insomnia), which can result in stalled weight loss or weight gain. Cortisol status therefore needs to be assessed, best accomplished with salivary cortisol assessment.
7) Get adequate sleep–Sleep deprivation increases adrenaline, cortisol, and insulin, while increasing appetite, all of which add up to stalled weight loss or weight gain. Adequate sleep, occurring in 90-minute “packages” (e.g., 7 1/2 hours, 9 hours) is crucial. (Note that chronic sleep deprivation can even increase mortality–death.)
8) Fast intermittently–Intermittent fasting of, say, 15-48 hours in duration, can be a wonderful way to break a weight loss plateau. However, this is best undertaken after you’ve confidently removed all wheat, concluded your wheat withdrawal experience, and all the above strategies have been explored and squared away. Be sure to hydrate vigorously, as dehydration is the most common reason for failing and experiencing symptoms like lightheadedness, nausea, and unexplained fatigue. (People with diabetes or hypertension need to talk to their healthcare provider about the advisability of taking their drugs during a fast.) Also, Intermittent fasting should not be confused with the habitual skipping of meals, e.g., always skipping breakfast; habitual and consistent meal skipping actually causes weight gain. If you skip meals, do so in an unpredictable and random pattern, so that your body does not adjust and ratchet down its metabolic rate.
9) Drink coffee–By no means a big effect, else all coffee drinks would be skinny. But 2-3 cups per day of caffeinated coffee, via caffeine and possibly chlorogenic acid (below), can yield a modest weight reduction.
Beyond this, there are the speculative relationships between bowel flora and weight, with some data, such as this trial of fructooligosaccharides (prebiotic inulin) resulting in modest weight loss. At present, however, the precise species of bowel bacteria that facilitate weight loss and/or prevent weight gain have not been worked out. Other supplements, such as green coffee bean extract/chlorogenic acid, white bean extract to block carbohydrate digestion, and medium-chain triglycerides have shown effects in limited trials, though I have not witnessed substantial effects in people trying them.
Where can I find a Wheat Belly counselor?
I’m one of those here who has lost the wheat, but hasn’t lost the weight.
I’ll pay a fee for counseling, that’s how serious I am.
I’ve bought both WB books, and studied carefully — making ample use of a yellow highlighter.
I’ve thoroughly cleaned out my fridge and cupboards.
I don’t buy foods in cardboard boxes any more.
I’ve stopped eating at restaurants and started cooking at home.
But I haven’t lost the weight.
Instead of snacking on cookies, I’m eating raspberries.
Instead of a bagel, I spread cream cheese and smoked salmon on a wedge of green pepper.
Instead of pancakes for breakfast, I fry up eggs and bacon.
But I haven’t lost the weight.
There’s not a spec of wheat, rye, oats or barley in my house.
My beloved maple syrup was banished long ago.
No high-carbo bananas anymore, either.
But I haven’t lost the weight.
My skin irritations have cleared up.
My acid reflex has disappeared.
I have more energy and a better mood than when I was eating wheat.
And I sleep much better and wake up more rested.
But I haven’t lost the weight.
Looks like I can’t do it alone.
So I’m looking for a Wheat Belly counselor, who has the knowledge and the patience to advise me on every little detail.
A paid counselor, because I don’t expect expert advice for free.
I don’t need “motivation”.
I’ve got plenty of that.
What I’m looking for is nutritional detective work and then practical, problem-solving tactics.
I’m tempted to say that I’ll pay $250 for every notch tighter on my belt.
Four notches, 4 inches off my belly, I’ll pay $1,000, that’s how important it is to me.
But I don’t think that will attract much interest.
So I’m quite willing to pay an hourly fee or a monthly retainer to the right counselor.
For the actual work of counseling — we can use email or Skype calls.
To pay for this, I will use Elance.com, a web site specifically for hiring freelancers in any field.
Elance uses an escrow service to be sure that freelancers get paid.
If anyone reading this has the interest and the expertise, I invite you to contact me.
Email: Peter4@allmail.NET
(Please note the “NET” in my email address.)
Thank you.
– Peter
Bangkok, Thailand
12 April 2013
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Dr. Davis,
I am 27 and underwent a total colectomy with ileorectal anastomosis for colonic inertia in 2007 at the age of 21. I was literally at death’s door at the time, weighing 83 lbs at 5’7″. Other diagnoses (Mayo) include gastroparesis (with significant anatomical changes to the stomach), chronic intestinal pseudoobstruction (CIP), and anismus. I have strictly followed the FODMAPS diet for years; haven’t touched dairy in over a decade, and eat a bowl of raisin bran a couple times a year because it helps with the persistent chronic constipation. Yes, that’s right- the constipation persists even after having a boatload of colon removed (the surgeon was stunned how long it was). “Long, torturous, and way too much for your little body” was what he said afterward. I realize that diet can only do so much in my case because of the nerve and muscle pathologies, and I never deviate from the “safe” list of foods, but I am curious as to why eliminating wheat (and all grains for that matter) hasn’t made more of a difference. I get small intestinal bacterial overgrowth (SIBO) like there’s no tomorrow. The latest course of antibiotics was Xifaxan 550mg tid for 30 days. The only medication I am on is Zofran prn. The pain gets the “suck it up” approach. In one of your posts you talk about hypothyroid, and I was surprised and encouraged to see that you consider a TSH of 1.0 mIU to be ideal/normal, and not the usual 3.5-4.0. My mom is hypothyroid with suspicious nodules, and my brother has Hashimoto’s. I have always fallen into the borderline-to-normal group, but the lab values you list have me wondering if maybe there is a real problem there. Funny how I should come across this blog post today, as my PCP just drew TSH this afternoon. I have all of the usual symptoms – hair loss, dry skin, hugely fatigued (even after 9 hours of sleep), cold intolerance, constipation, etc. My question is, how do you get a physician to treat based on the TSH of 1.0 mIU as a normal value? Secondly, how is a T3 deficiency addressed/corrected? I am a graduate student at a large medical center in Chicago; truth be told, the medical care I have received here (simply routine follow-ups; nothing life or death) has not been impressive, so I have no objections to driving to Milwaukee or anywhere else if you have suggestions as to treatment or physicians who still like a puzzle.
Thank you!
While wheat elimination is one of the most powerful things I have ever witnessed, it cannot undo or cure every facet of every gastrointestinal condition. Nonetheless, it sure tips the scales in your favor.
I don’t you can persuade someone to manage thyroid correctly. It is much easier to find someone who already does it. Your best bet are functional medicine practitioners. I know there are several in Chicago, though I don’t know them personally.
Correct T3 by taking T3, either as the combination T4 + T3, such as Armour thyroid or Naturethroid, or as added liothyronine. It’s really very easy.
Dr. Davis,
I just received results on thyroid panel done recently. Can you tell me if they look normal to you or not please?
Thank you
T4 – 1.31
T3 – 2.9
TSH – 1.410
Are those numbers free or total T3 & T4.
Did you get reference range numbers?
Have you seen:
http://www.wheatbellyblog.com/2011/10/thyroid-tune-up-checklist/
These look pretty good, Jan.
You can still have subtle degrees of thyroid dysfunction due to reverse T3, a blocker of T3 hormone action. But it is a bit uncommon. If you have symptoms of inappropriately cold hands and feet, low energy, then it is worth adding to your evaluation.
I’ve been on the wheat belly diet for 15 days. I have eliminated everything the book tells you to and have added an exercise routine at my local gym. In the first week I lost 6 lbs and in the last 8 days only 2. I seem to have plateaued – help! I have a lot of “wheat” belly to lose and don’t know what to do. In past I have lost more weight more quickly than I have on this diet. I’m completely discouraged, not to mention the fact that I spent a lot of money on products that may or may not be helping me lose the weight. Please advise how to proceed.
Dr. Davis,
I’m 68 yrs old. A women who was never over 110lbs, and mostly under that. Normal weight 103-107lbs most of my adult life. I’m 5’1” tall. Grew up during the time when food really changed. Raised 4 kids, worked outside the home as well as housework, etc. A Super Mom! I also lived on Dr. Pepper and Cigarettes for 40 years. Right, the cigs took it’s toll. In 1991 was the first sign of emphasema. I didn’t stop smoking until 1998. It was tough to quit. Started to work on eating better. In the years between 40 and 50yrs old, I worked out in a Gym 3hrs. a day, 5 days a week. Danced every weekend, was still smoking then. In 2007 was told I had Lung Cancer, was treated with the Cyber Knife, and have not had the cancer return since then. Prior to the cancer I was having bouts of pneumonia or bronchitis and my Drs. here in SC seem to be in love with Steroids and Antibiotics and nearly killed me with them before I told them to stop and I refused to take any more. My weight began to shoot up and up and up. I now live with oxygen use 24/7, do nebulizer treatments 3 times a day and take 4 perscription meds, Tramadol, Lorazepam and Metoprolol and Theophylline. I juice most of my veggies and fruits, something I’ve been doing for about 3 years. Anywhere from 19 to 21 kinds at a time it lasts me 4 days. It seems to help keep me healthy. I suffered from Colitis before the juicing, but it is rare now. I can no longer exercise, or do much of anything really because I can’t breath well enough. After the weight started to add up, I looked for ways to diet. Nothing worked. I heard about your plan of Lose the Wheat and Lose the Weight, got the book read it cover to cover, got the cookbook, bought all the stuff I could afford, stopped all the wheat, made the food in the cookbook and guess what? I didn’t lose one pound! Nothing! You said exercise wasn’t necessary to lose. So what is my problem? Why am I the only one who doesn’t lose?. What am I doing wrong here? Got any suggestions on how to help me? I’m at 146lbs, I’ve been at this weight for several months now, it doesn’t go up much but it sure doesn’t come off. This was my last hope! I don’t want to die early because this weight causes other problems, because some are starting to show up. It’s not hunger I have trouble with or cravings and anything other than I can’t do a lot of activity. Is this what keeps me from losing? I don’t sit all day If that’s what you think, but I don’t do very much. Please, Please help me if you can. Most sincerely, J
Hi Judy
Have you tried watching and possibly minimizing your carb intake? You may be consuming too many and your body wants to hold on to everything.
My husband and I have been wheat belly diet for over 5 weeks. We have eliminated all grains from our diet. He lost 10 pounds in the first few week and I lost 5 lbs. in the first 3 weeks and 1 more lb since then. We both seemed to have plateaued. We both really like the way we feel, but are very frustrated and discouraged that we are not seeing more results on the diet. Please advise.
Did you run through ALL of the items on this list?
I would invite you, for instance, to post your thyroid testing values.
My husband has been on the Wheab Belly lifestyle for about 4-5 weeks now and has lost over 12 pounds. I have only been on it for 5 days and I haven’t lost anything yet….is it too early? At the beginning, I did eat a couple of Fiber bars (90 calorie) bars, but, have since thrown them away. I’m not a quitter and I set myself a goal to lose 20 pounds by September, so I will continue with this new lifestyle.
If anyone has any suggestions that could help, by all means, please let me know!
Thanks!
Nancy
Yes, Nancy: stick it out.
If you are in a hurry, consider curbing other carbohydrates to 15 grams “net” (total carbs – fiber) per meal.
I’ve decided to go gluten free 2 weeks ago as I’m a 46-year old female with way too many aches and pains that I don’t think should be there, despite hearing ‘oh at your age….’. I’ve always been on the heavier side but no up/down for the 12 years living in NY, but having moved to England in 2010 have now put on 15 kg and am really not happy.
Not having eaten meat for the past 4 years, have now added a piece of organic chicken/turkey breast to my diet. I don’t actually miss the carbs at all, which is amazing in itself, considering I could eat half a pound of bread with a salad, or half a bag of pasta.
I’ve also not replaced the carbs by gluten free ones other than the occasional toast on the weekend but other than maybe 1 kg seems to be moving – I definitely eat a good third less than before.
Am I missing something?
Any suggestions are welcome – many thanks, this is much appreciated
claudia
Dr. Davis,
Is Wheat Belly possible for someone with Reactive Hypoglycemia?
Yes. In fact, wheat elimination can reduce or eliminate reactive hypoglycemia.
Note that blood sugar lows follow blood sugar highs. It means that foods that trigger the highs are the cause. The foods with any glycemic index above single-digits is to blame. The worst: modern wheat, followed by corn and sugar.
Really been watching the carb grams and keeping them low…scale has gone down by almost 3 lbs in a little over a week, which historically is absolutely unheard of. Hate to say this cause tomorrow I could gain 5 lbs, but maybe there is something to not just low carbs, but really low carbs…..
> … maybe there is something to not just low carbs, but really low carbs…
Yep. It’s called nutritional ketosis (NK). Below 100 net grams of carbs per day, your body periodically runs out of carbs to convert to glucose, so for part of the time (usually at night), it switches to converting fat to ketone bodies.
Just guessing, I suspect that stored fat is metabolized in preference to dietary fat, and results in weight loss. Below 50 grams net carbs daily (the WB target), you are in NK more of the time. Below 20, you are in NK almost all of the time. Don’t go below 20 without a deeper understanding of NK.
Healthy cells can run just fine on either glucose or ketone bodies. Significantly, cancer cells cannot run on ketone bodies. Going very low carb may confer all sort of benefits.
well…the “loosing” cycle ended with just under 3 lbs lost, even under 50 g carbs a day….don’t know why my body refuses to loose wt, but that is the way it is….10 days scale is stuck…at least the extreme fluctuations have vanished, but it is still a little irritating to not be loosing anything….
Please feel free to post your thyroid values: TSH, free T3, free T4, reverse T3.
You’d be shocked how many people have been told that their thyroid is “fine” with either just a TSH value or an abnormal collection of values.
Hi Dr. Davies: Here are my numbers-
TSH :less than .01
Free T3: 4.8
Free T4: 15.3
Iodine: 10 mcg
Iron: 12.3
Cortisol: 268
Selenium: 1.92
Zinc absorption: 891
Cooper: ok
Taking levothyroxine and cytomel but still not losing weight. No dairy, no processed foods, good fats, 15 grams of carbs per meal – still not losing weight. Any suggestions? Thanks for your help!
Only have the TSH value- 1.37–because that was so within the “normal” range, haven’t been tested further on thyroid..thx
Can I use whey protein with Wheat Belly?
HELP Dr. Davies:
Wheat free for one year. Waist measure still 32″. Treated with eltroxin for 33 years but living with some of the symptoms since I turned 50. Found a doctor willing to add T3 and lingering symptoms disappeared but not the weight. Have had all the suggested tests done with the following results:
TSH :less than .01
Free T3: 4.8
Free T4: 15.3
Iodine: 10 mcg
Iron: 12.3
Cortisol: 268
Selenium: 1.92
Zinc absorption: 891
Cooper: ok
NOW WHAT?