No Flour, No Sugar Diet
The No Flour, No Sugar Diet is written by Dr Peter Gott - a popular health columnist and medical practitioner. Subtitled "The Simplest Way to Lose Weight", the book is based on a simple answer: Eliminate all foods that are flour-based or contain added sugars.
The book is currently sitting in the bestseller lists - perhaps indicative of our desire for a simple solution. The trouble is, a truly simple solution wouldn't fill a book, and to fill up a book, simple can become convoluted.
The Basics
Eliminating flour and sugar effectively reduces the amount of "empty" calories from your diet. Many of these foods (based on refined carbohydrates) are also high in fat (pizza, donuts, etc).
The premise is a good one. Despite all the contrary dietary advice of recent years - there does seem to be a growing consensus about refined carbohydrates: We eat too much of them and they provide us with little nutritive value - not to mention the issue of glycemic response.
No Flour, No Sugar addresses the finer points of reading food labels (and determining what is a flour or sugar). The book also gives a nod to the value of exercise - suggesting half an hour a day. In keeping with simplicity Dr Gott doesn't bother with complex phases or waves - from Day 1 you "simply" eliminate flours and sugars.
Inconsistencies
In Dr. Gott's introduction he mentions that "no one wants to be bothered with counting calories" and "you don't want to memorize daunting lists of food". However as you progress through the book, you do indeed come across daunting lists of food, and a detailed chart of daily calorie requirements.
Like many diet authors, Gott takes great pains to deride "fad diets", and in particular low-carb diets. What is ironic here, is that by reducing refined carbs (i.e. flour and sugar) from your diet - you are, by default, embarking on a form of a low or reduced carb diet. This is unless you continue (or begin) to eat lots of rice or potatoes (which are perfectly acceptable in this diet).
Practicality?
Simple in concept may not necessarily be simple in execution. The No Flour, No Sugar Diet has 80 pages (almost half the book) devoted to meal plans and recipes. Call me cynical, but if the diet is as simple as dropping flour and sugar, then why do we need loads of recipes?
For a person who lives on pizza, bread rolls, and donuts - suddenly eating Spiced Edamame and Vietnamese Shrimp Wraps (p. 101) may present something of a challenge.
Conclusion
If the average person removed flour and sugar-based foods from their diet they would probably experience weight loss. These kind of foods make a large part of our modern diet, and, in my opinion, are at the root of many health issues.
Gott has the right premise, but fails to address behavioural issues - or the reason why we eat the way we do. Those who are already familiar with the basic mechanics of healthy weight loss will find nothing new here.
Dr. Gott's No Flour, No Sugar Diet by Peter H Gott. 186 pages, available at Amazon.
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when a product says the main ingredient is semolia or duram, be careful, becuse it doesn't say flour after it. well it is a wheat flour. and were not suppose to eat any flour. looks like all pastas are out of the questions. any suggestions to cure a pasta craving?
Replyyou can eat rice noodles(rice sticks) they are with the ethnic foods at you grocery store they are cleare and the longer you cook or soke them the softer they become and the more noodle like they taste. good luke
ReplyI have had success with using spaghetti squash to replace pasta, and add a favorite sauce on top using local, fresh ingredients.
Chopped cauliflower is an alternative to rice or potatoes as well.
ReplyOk, i have heard alot about Dr. Gott's diet. I don't want to waste $$$ if it doesn't work. Does anybody know what you can't have on this diet? Not the common sense things(bread-noodles-cake), what are the things you can't have that you wouldn't suspect had flour or added sugar?
ReplyThank you Dr.Gott. I have lost 40 pounds and down to 120 pounds, no sugar no flour was so easy Iam never hungry and feel so Great your a life savor. Took me 4 months I do my 3 mile walks a day. Thanks again Vikki from Fresno California .
ReplyHi, I eat no flour of any kind or sugar since January 7, 2007 and I have lost 35 lbs. I do belong to a support group and it has been very helpful. I truly don't count calories, but I do follow a food plan.
It involves eating a lot of vegetables and fruit. I can eat grain as long as it isn't flour, any kind of flour. However, my grain is in limited quantities twice a day. The fat I eat is limited and I get it twice a day.
My cholesterol count has dropped. My blood pressure has dropped. I eat the same amount of food every day.
I know what I can have or not at any restaurant. Every day my food get better tasting. The longer I am without flour and sugar the better food in general tastes.
The experience of others says if I just eat this way, I most likely won't have to make any changes again in how I eat and I should lose all the way down to my ideal weight and then stop.
I weigh in once a month and this has made a tremendous difference to my life. I am no longer depressed and find that life in general has become a little brighter.
Thanks.
ReplyWhat do you eat at the chain restaurants?
Replyhi all,
Replynothing new here on the no sugar no flour diet..i love pasta and that is my big problem...however i found pasta called Tinkyada ..it is made with brown rice..buy it on line if you can't find it in the store..nope it isn't cheap but being italian there is just no way i can give up my pasta..it does have a high carb content so you have to watch portion control..i'd rather watch portion control than to give it up completely! the sugar part i can deal with not a big sweet eater anyway but i do watch for how much sugar is in stuff...I gave up on canned veggies completely and just buy frozen or fresh..i understand about the natural sugar content in some veggies is higher than others,like corn, peas and cooked carrots,so i say eat less of those but you can still eat them..portion control! as well as the issue with sugars in some fruits..My canned tomatoes have a mi-nute amout of sugar 2 or 3 grams depending..not everyone has a garden and can go pick fresh tomatoes at will! ha ha! but like i said i will not give up my Sketti! This eating program is do-able..trust me i like to eat more than most! sodium is an issue too ..man there is sodium in everything! watch that too or rinse off the canned ones you do have to buy...good luck all! i'll check back in here! this was fun...
also try rice sticks(rice noodles they are not expensive they are at most stores
ReplyToday is my first day back on the NFNS food plan. I tried it for several weeks the first of the year. I thought I wasn't losing fast enough. I stopped, and now I have gained back all that I lost and more! I have 80+ pounds to lose. I have enjoyed reading all the success stories, and I hope to use some of the food tips and ideas I have read about today!
ReplyHi all,
ReplyI read the NSNF book, and I am giving it a try. For anyone that wants a more simple diet, sorry I don't think it gets any easier. No one can loose weight by eating pasta, pizza, sweets, and not being active. I guess that is why all of us are here reading this, if it was easy and convient we would all be happy with our body size and shape. Good luck to all!
My husband and I both need to lose weight. I am at the point where it seems nothing works. I have been looking at other diets. Has anyone been on WW and then tried this diet? I would like to know with one that you thought was better. We travel alot so I'm trying to find something that we would be able to do.
ReplyI was on WW many years ago. For me that didn't last. Ive been on nfns 8 days now. After on week I had lost 7 lbs. And as far as traveling goes...I think nfns would be easier than WW. Just my opinion of course. But aside from sweets you can always find something to eat. I was just out of town with my husband for 3 days and I ate very well. You can have meat as long as it isn't battered. Just get grilled. and you can have potatoes and any vegetable and a salad. And if you eat at a buffet, you can get the fresh fruit for dessert. I wish you the very best....Vicki
ReplyThis NSNF diet is great, I have only been on it 2 weeks and lost 7 lbs. I am indeed encouraged with all the reports from you all with your losses. For the person who is not loosing I would like to remind you that this diet is not magic. It does take away the dependency for a quick fix of sugar on a regular basis. It is also not a counting calorie diet, however, calories do count. Myself, I must keep this in mind as I am not able to exercise much due to other health problems. Therefore what we eat, we must be able to burn. I do think most of us understand this and if you are not loosing then like myself you need to grasp this basic truth.
ReplyI would encourage you to invest in the book as I find myself looking up info everyday. The recipes are so so but they are only guidelines so we can adapt our own way of eating into the program. Today I made corn cilantro black bean salad. Yummy! I love corn but be wary and not eat an over abundance of these starchy foods. They give corn to pigs to fatten them up.
Look at the menues that are in the back of the book. There is not an abundance of food there. Hope this is some benefit.
I just started the diet on Monday. It seems super easy to follow becaue there are alot of things with out sugar or flour if ya just look around...i got alot of ideas here, thank you. I will weigh on Monday and se what happends, but it seems easy, and i dont feel hungry....wish me luck!
ReplyWas discussing diets with my sister-in-law and father-in-law one day and I made the point that a proper diet should not focus on weight loss only but also take into account other health benefits related to reducing the risks of Cancer, Parkinsons, Alzheimers, etc.
That's why I don't like Adkins or South Beach because they limit the natural foods you can eat in the pursuit of weight loss.
I had lost 15 pounds by exercising 90 minutes in the gym (aerobic and weightlifting) 3 to 4 times a week with no change to my diet for 3 months. I was stuck at 180 for months when I started the NFNS diet (it's more of a modified way of eating) 10 weeks ago. I'm now down to 172 and my exercise is now limited to walking 2-3 miles 3 to 4 times a week. My wife wants to know when I'm going quit losing weight. I told her I think I'll stop at 165 which should be right around Thanksgiving.
NFNS diet is focused on eating fruits and vegetables and this is a major change to my diet. I could lose the weight even faster, but I eat 6 or more ounces of mixed nuts every day, drink 2 or 3 glasses or red wine a night and drink a beer or two on the weekends. Plus due to an increased workload and my new baby, I'm no longer working out in the gym; but I hope to return soon.
Losing a pound a week is alright for me. If you want a holistic eating approach that's simple to understand, I'd recommend you try this diet.
ReplyDoes anyone know if Cream of Wheat is allowed on this diet? I know it's made from farina, but I'm not exactly sure if it's considered to be made from flour.
Thanks!
ReplyI have been doing the NSNF plan since July 29th and I have lost 21 pounds to date. It is a slow process, as I seem to only be averaging 1-2 pounds a week, but I love it. It really has made me think twice about what I eat. I am consuming a lot more fruits and vegetables and I have actually realized that I can fulfill my sweet cravings with natural sweets! That is a new concept! I still have a long road ahead of me...about 95 more pounds to go but I CAN DO IT! And, what other plan can you still eat Mexican with? You have to do this in moderation, but I enjoy corn tortilla chips and salsa about once a week! I check all labels and try my best to investigate anything I put into my mouth except for when I am dining out and then I just hope for the best and try to make wise decisions!
Lucia - I have wondered the same thing about Cream of Wheat but I have no idea what farina is. I opted to choose Quaker rolled oats instead since I was unsure. But if anyone knows the answer about Cream of Wheat, I woudl love to know!
ReplyWell, after looking through Dr. Gott's book, he says that as long as the word "flour" isn't in the list of ingredients, it's all right.
So I've been eating it every now and then. I have noticed that when I eat it, I feel hungry pretty quickly afterwards...so I'm guessing that even though it doesn't say "flour," it's still probably better off as a treat type food instead of an all the time thing.
ReplyFarina: Flour or meal (of grain or starchy roots.) Also sold as Cream of Wheat, farina is made from the endosperm of the grain, which is milled to a fine granular consistency and then sifted. Although the bran and most of the germ are removed, this cereal is sometimes enriched with B vitamins and iron. Farina is most often served as a breakfast cereal, but can also be cooked like polenta.
Its name comes from the Latin word for meal or flour, which in turn traces to far, the Latin name for spelt, a type of wheat. Farina was the first genuine flour before milling stones
Replymy son and i are on the nsnf diet, have been for a week now, neither one of us has lost a pound. for breakfast we eat scrambled eggs and fresh fruit, or kashi cereal, for lunch we eat salads, and for dinner we eat a lot of homemade soups, we really miss bread and pastas, but we are not starving, any suggestions to lose weight faster, also he is a vegetarian, so no gelatin or meat at all is allowed
Replyread your ingredients very cearful because most of the kashi has a form of wheat, cane juice syrup. cane juce crystals, honey, mable flavor(sugars) mite as well eat a candy bar. i wish you luck i have been at it for 3 months and have lost 63 pounds and 3 sizes it realy dose work. just make sure you read the ingredients not just the nutrition facts the can be misleading
ReplyKelli, Stick with it. You will lose slowly maybe. I am loosing slowly. Also the diet is very healthy for you. Especially for the intestine area.
ReplyThere is a web site www.scddiet.com the scd diet is for people who have intestional problems such as I have ulcerated colitis. You can go to this site and or do searches on sdc diet recipes. At this site you can find some interesting recipes that you can incorperate in your plans. Some of them would be a no no as they call for almond flour. There is a way to make flour from beans. Make pies and cakes no flour. I have found all grain pasta in the supermarket. I found a web site just starting. www.drgottsdiet.com Happy eating all
ReplyThe "challenge" that it would present to the dieter is required to lose weight. Weight loss is not easy or comfortable.
ReplyHi kelli,
I was just wondering how you are doing. I started this diet a week ago and had my first weigh in this morning. I did not loose a single pound. Very frustrating. I am not giving up though. I am very weight loss resistant so not too discouraged yet. I am also feeling better overall so that is motivation to stick with it, if for no other reason.
Replyhttp://diet.lovetoknow.com/wiki/Dr._Gott's_No_Flour,_No_Sugar_Diet
This link provides a simple list of foods not allowed on the NFNS diet. Corn tortillas are listed as a NO NO.
ReplyApril,
Corn tortillas would only be a no no if they are made with corn flour (sometimes listed as masa). Many corn tortillas are made with whole corn, you just have to read the labels. The site you mentioned also has white rice on the list of no no's. Anyone out there know why. It isn't a whole grain, but it isn't made of flour either.
ReplyI recall reading that Dr. Gott said the white rice and white potatoes are okay, but you can eliminate them if you prefer. They probably belong on the list of "OCCASIONAL FOODS" and stick with sweet potatoes and brown rice.
Just as an aside to those who find it necessary to bash this diet and Dr. Gott's "get rich quick scheme" (HA!) ... Dr. Gott only put out this book because so many people asked him to put together some recipes after YEARS of him touting this same diet in his column. If he did it to get rich he would have written a book about the diet and then a separate recipe book.. he's not a fool. I honestly believe he did it because so many people wanted his help and it was the easiest way to do it. And... as someone else said... if you aren't interested in the diet, go elsewhere. We are here to support each other in our weight loss struggles. Not everyone has the ability to keep the weight off. You don't know me, so don't comment on what I should do, and I will afford you the same courtesy. Thanks and have a great day!
ReplyAre prunes ok in Dr. Gott's book. I haven't bought it yet but plan to. Hope it will help me.
ReplyI have been on the nfns diet for 1 week. I haven't lost anything yet, but am very optimistic. I am 44, 5'3", and weight 170 lbs and want to lose about 30 lbs. I have noticed that I don't need that nap in the afternoon. I'm really hoping that I will feel more energetic and healthy. That is more my goal than being "skinny" again. I have learned a lot from all of you and will check back in later to let you know my results. Good luck to all.
ReplyJacque
I have been (mostly) flour and sugar-free for over a week now. I eat just as much as I ever did, so have not lost any weight - but I FEEL BETTER.
ReplyMoonlake:
If the prunes have no sugar added to them, they're fine! I have tried nibbling on raisins to stop my sugar rages.
ReplyI have been on the diet for about a month but I did have a relapse about a week ago. I haven't lost any weight but I can't get over how much better I feel. I have so much more energy and feel more mentally alert as well. I can't wait for it to warm up so that I can get outside and start running again. I think that will help with the weight loss too.
ReplyThe meatball recipe in Dr. Gott's book is great! Filling and quite yummy. I highly recommend it.
ReplyHow about beer, wine, mixed drinks using fruit juice or diet soda?
ReplyAll in moderation.
ReplyWine is permitted, beer in moderation of course. As for Mixed drinks, I drink bacardi and diet coke (2 drinks tops).
I am confused about the sugar, especially in peanut butter. It is allowed on the "No flour, No sugar" diet?
ReplyHow do I know if a product has added sugar?
The easiest way is to look at the ingredient list on the back label. My personal rule is that if sugar or flour is in the top five ingredients it is a no no. I have also eliminated pasta even though flour is not techinally on the ingredient list. I know that pasta is some sort of dough.
ReplyAmericans cheat on their significant others, they cheat on their marriage mates, they cheat on tests, cheatin' on a diet designed to help? Can't we Americans be upfront and honest about something? The truth is you want to lose weight. The truth is that eliminating sugars, and refined carbohydrates help you to meet that goal so why cheat? My workmate has eliminated all sugar and pasta from her diet since March 2007. As of February 2008, she has lost 80lbs. Her success? She does not cheat no matter how painful it is to live sugar-free. I'm huge and ugly so I'll deal with the Hugeness. I'm gonna do this because I've seen it work. No ketchup, no sugar in the coffee, no icecream, no spaghetti. Just concentrate on what you CAN EAT.
ReplyYou go girl! I have been on this diet since the beginning of January and I have lost 6 pounds. I also feel so much better.
ReplyAnybody out there have any suggestions for cereal. I love cereal and have had little success finding one without sugar in it. I am eating Kashi's puffed cereal but it doesn't have a lot of taste. Think styrofoam. I also tried the Ezekial 4:19 cereal. It was horrible. I am so tired of oatmeal. If anyone has some ideas I would love to hear them.
ReplyI eat bite size shredded wheat with a little splenda sprinkled on top.
ReplyI eat Fiber One (think rabbit food!) but serve it with fat-free flavored yogurt instead of milk. The cereal stays crunchy longer and I pretend the cereal is granola. I also love the granola and 4-grain cereal recipes (both made with dried cranberries) in Dr. Gott's book.
ReplyI am on the NSNF diet.
I am not eating anythingwith either sugar or flour.
I do not really moderate my intake of "everything else"
The issue I have is, am I allowed to havehalf a chickenfor supper, and other NSNF stuff for lunch, and as long as it is NSNF I'm OK?
Reply with your opinion
ReplyThis is not a CRASH diet.It is a simple way of loosing weight. It is very simple if it contains or says flour or sugar it is a no no. Talk to natives in P.R where they grow sugar cane and they will tell you refined sugar is poisoin. It also is very helpful with intestine problems. They are the first things you want to eliminate for colitus or chroans. For you pasta lovers I understand there is a pasta made by Nutrition Kitchen that is made from soy. I have not checked it out yet.Oh visit the new web forum at www.dggottsdiet.com
ReplyHELP! Stuck - Plateau
Lost 10 lbs in January, 2 lbs the first wk in February. Since then haven't lost, have fluctuated between 10 & 12 lb loss.
Exercise is limited due to arthritis.
Any suggestions?
Reply(Diet is not bad to stick to but I do crave KFC bigtime.)
If you have a craving for Ice cream try Freezing Cool Whip(it does not contain sugar). It tastes just like ice cream. it is also great on fresh strawberries.
ReplyI have lost 40lbs. in 5 months doing the Dr. Gott's Diet. I hate to call it a diet, because it does not feel like a diet.
Good luck!!
Hi to all! I just started Dr. Gott's NSNF diet about three weeks ago. Interestingly enough, I didn't start it for weight loss (although, I definitely need to lose weight). I started because I have diabetes. I was up to two insulin shots and three pills daily. I have tried all the diabetic plans suggested to me. I am posting to let all diabetics know there is hope and it is in this diet! Within one week of beginning, my blood sugar levels were within a normal range. In fact, I am now completely off all diabetic meds - including insulin shots! I was at my doctor's office this past week and he was completely blown away by the results I've obtained in such a short time. It is nothing short of miraculous for me! My blood pressure dropped approximately 35 points and in fact, he cut that medicine in half. Also, an added bonus, I lost 14 pounds. Now, for three weeks, that is indeed an exceptional achievement. I have tried everything during the last two years to lose weight and bring my blood sugar levels down. This is the ONLY program that has worked for me! So, if you too are struggling with these issues, give this NSNF diet a chance. It is truly as simple as it sounds and works!!!! I hope to continue to lose weight but every day that I maintain a stable, blood sugar level is a day without a shot and that is an answer to prayer! I have no cravings; I feel more energized than in the past ten years; I am looking forward to adding the exercise element as spring arrives. I am so HAPPY that I discovered this program!
ReplyIt seems to me as though using all of this splenda and nasty artificial sweetening is derisive to the intention behind this method of eating. I had never heard of this book until a few minutes ago, but a couple of weeks ago I decided to give up white flour(I eat only whole grains) and sugar, other than fruit and honey.
The weight is dropping off of me, honestly (7-8lbs)! I can still have bread, as long as it is 100% whole wheat with honey rather than flour. I have a good recipe for this, and found some Thomas' english muffins that meet the criteria. I generally bake my own bread - it is my main hobby - so I haven't really looked in the store for other breads that will work.
I am loosely using the guidelines from the US dept. of Health and Human Services for portion sizes, etc. Found here:
http://www.nhlbi.nih.gov/health/public/heart/obesity/aim_hwt.pdf
It helps me to know that if I had bread for breakfast and rice for lunch, then maybe I should try to make dinner focus on vegetables and a little meat. So simple that it's silly, when you think about it.
By sticking to just those three things, I'm having no problem staying with the eating plan so far; no cravings, no hunger pangs, no trying to buck the system by finding "substitutes", and I'm eating natural, non-lab-created foods for the most part, which is really just common sense when you think about it.
Adding fake sugar to everything you eat will just perpetuate your sweet tooth - by learning to live without it, you can eat naturally and do what is right by your body. I had a 32oz- Regular Coke a day and all of the chocolate I could scavenge sweet tooth, so I know from sugar. It's been two weeks now since I've had a Coke, and for the first time, I quit without missing it every waking moment.
I did have some nasty headaches for the first week or so, but I'm feeling good now.
I realized that I just started and I don't know how long this will last, but for the first time I feel that I'm on an eating plan that makes sense and to which I can stick.
Best of luck to you all!
ReplyI agree with Daisy that substitutes don't help to change sugar addictions. I am trying to use very little artificial sweeteners. I want to fully appreciate and feel satisfied with whole foods. I make a "rip off" Lara bar which I might add is better than a Lara bar. I like to have that type of thing for a treat.....the base is dried fruits and so it is sweet and I make the flavour chocolate/coconut and various nuts. It obviously has calories so that has to be taken into account but it doesn't set me up for cravings and I find it satisfying. I make them small around 100-125 calories.
I have been doing this since Feb. 11, 2008 and I have lost 10 lbs......slow but steady. Ann I felt I had plateaued a week ago as I did not lose any weight that week as well I even gained 1/2 lb. So last week I really bumped up my veggie intake and cut down on higher calorie things like nuts. I was really pleased because my change resulted in a 2 lb. loss last week...biggest loss in one week yet. I think you need to work the program in a way that you can keep losing because that is the best way to stay motivated.
Good Luck.........
Reply3/2/09
Hi Bronwyn. Thanks for pointing out this blog to us.
ReplyWay to go on the 2 pound loss. :)
Iris: I am sending your statement about your diabetes to a friend. Her husband is diabetic and they are trying the diabetes diet way, but I think he still gets too many carbs. Thanks for commenting.