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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I lost over 50 lbs on a no sugar and no flour food plan.
There are a few groups that abstain from sugar and flour like compulsive eaters anonymous (cea-how), over eaters anonymous (oe-how) and others. If anyone is interested check out ceahow.org and oa.org. I also found a cool website with free recipes that contain no sugar and no flour at happy2beme.com.
Good luck to all and God bless.
Reply-Betty
I have a few questions we have been on this diet for a week and I have run out of things to make I hate eating the same thing over and over I cant find a hot dog that is made without cornsyrup bacon has sugar in it. Im left with hamburgers steak and chicken. chicken stock has sugar in it. soy sauce and all steak sauces and even W sauce has added sugar in it. mayo all has sugar in it.DOES ANYONE HAVE ANY RECIPES TO SHARE I WOULD LOVE TO TRY SOMETHING NEW OR ELSE I WILL PROBLE GIVE UP ON THIS DIET ALSO. Even beans that i was going to make chili with have sugar added in them its no wonder we are all over weight they put sugar in everything! PLEASE HELP! Pleas email any recipes you have PNUTSCBROWN@AOL.COM
ReplyCheckout www.Happy2BeMe.com for no sugar, no flour recipes.
ReplyDid you continue with this no flour/no sugar diet, and if so would you send me some recipes?
thanks. gail.clark@opg.com
ReplyI found bacon with no sugar at wal Mart. I forget the brand now. JUST LOOK.
ReplyHebrew National and Nathan's hot dogs don't have sugar. And are all beef without the fillers. Also, just take leftovers from supper for your lunch at work the next day. It's so much easier than eating out (and cheaper), plus you can cook one meal and have two!
ReplyCan you eat all fruits on the no floor no sugar diet.
Replyeveline
Yes, you can eat fruit.
No Sugar, actually means, No Added Sugar. If sugar is listed in the ingredients of a particular food, avoid it.
The sugar in fruit, is sugar that occurs naturally, and is okay.
When you read labels, don't be concerned with the sugar grams, there will be sugar grams in some foods, without having added sugar.
Sugar = regular table sugar, cane sugar, beet sugar, brown sugar, raw sugar, molasses, honey, evaporated cane juice, corn syrup, high fructose corn syrup, maple syrup, brown rice syrup, glucose, and sucrose*.
(*Don't confuse sucrose, with sucralose. Sucralose is the generic term for Splenda. Splenda is okay!)
Sometimes it is hard to avoid sugar in certain foods. However, if sugar, or any of the above sugars, is listed as say, the seventh, eighth or tenth ingredient, don't worry about it too much.
Tammy
Lighten up! :)
The key is, to avoid the obvious.
To quote Dr. Gott... "Don't approach the diet like an accountant with a green eyeshade; look a the larger picture. Be reasonable. It is virtually impossible to avoid sugar and flour completely. For example, many frozen dinners and canned soups contain sugar. It's the obvious sources you need to avoid."
ReplyRegarding Splenda and the rest of sugar substitutes that might be "okay" with this diet: wean yourself away from sweetened foods. Having a sweet tooth is a major problem. I've dieted for years and have learned to skip prepared diet foods that simulate gravy, cheese or other fatty preparations. Learn to eat correctly. PLUS the detrimental effects of artificial sweeteners is still being debated, but it doesn't sound good... there is never a mention of the "benefits" of artificial sweeteners.
ReplyI ate cheerios w/ banana and milk for bfast and the yellow box of cheerios has less than one gram of sugar and whole grian oats --not oat flour, so I guess this means they are OK.
I have been walking every morning last week and I hope to start the NFNS diet today.
I plan to cook suasage and potatoes for supper and maybe some grits and eggs for lunch w/ fruit.
ReplyMy wife and I just started this diet. My question: Why can you have white rice and potatoes, but not whole wheat flour? I understand the benefits of eliminating refined white flour, but all the nutrition information I have found supports whole wheat flour.
ReplyThanks for anyone who can advise.
I have been on Dr. Gott's diet for a little over a week. I am already seeing great results! I am taking the stricter track with it, and really laying low on carbs in general. My carbs come from vegetables, brown rice about 3-4 times a week and Ezekiel bread, about 2 slices a week. I feel great! However, all of a sudden, I am experiencing sleeplessness. It takes me a long while to fall asleep, and my sleep is restless. Has anyone experienced this, too?
ReplyI had the same issue with restless sleep, or a hard time sleeping my first 10 days. I also experienced slight nausea from time to time and did not want to eat. I came to find out I was having withdrawal symptoms. Kind of like coming off Krack or any other drug. Carbs are a powerful drug for us, and our body can have withdrawals like symptoms and restless or poor sleep is one of the common ones. Some of the more extreme cases is flu like symptoms, but the good news they are all behind you at about 6 to 10 days. Keep it up you will begin sleeping like a baby again... Just stay away from the carbs and you will start feeling great!!! Good luck!!!!
~Craig
ReplyDoes anyone have a recommendation for a cereal with no sugar or flour?? Seems hard to find one...
ReplyAlso, I haven't found any tortillas made from corn, not corn flour....appreciate any help...
Mission has corn tortillas made with whole corn
ReplyMini Shredded wheat is good. Also, you can have triscuits!
ReplyCheck the organic section for the blue corn tortillas. Lay's and Mission both are okay. Plus they taste better (to me... it may be psychological!).
ReplyI am very interested in this diet and have started removing sugar from my meals. But i strugle with breakfast. Any ideas beside oatmeal? I get bored easly and im afraid that I will go back to my old ways.
ReplyI am onto my fourth week of NSNF. I have lost 12lbs and can see a difference. However, I had bad withdrawl symptoms the first week, i.e. headaches, dizziness, lethargy. However, now in my 4th week i have had real bad nausea for the past 3 days. I don't have flu symptoms. Has anyone else had bad nausea after 3-4 weeks of sugar and flour abstinence. Anyone have a cure. Thanks
ReplyWeird! I have been feeling nauseous for about the past three days--I've been doing NFNS for about three weeks. I have no other flu symptoms. What's up with that?
ReplyYeah I can relate. This is my 4th day without sugar, flour, wheat. I've been doing okay so far. My feeling like crap goes in spurts. At times I feel great and others not good. The not good portions seem to only lasts for like a couple hours. I get waves of nausea a couple hours after I exercise sometimes. I don't think my body is used to using good food for exercise!
ReplyI am just beginning the NFNS way of eating and want to lose about 40 pounds. Just a few questions.
Is white rice OK? (such as shrimp fried rice)
What about sausage,eggs,grits in a cup (bfast in a cup) a southern favorite in my hometown.
Should I worry about the fat content in my meat such as steak?
Last night I had a ribeye steak,baked potato with butter and sour cream,green beans,and a little ketchup for my steak..and a slice of cheddar cheese. I just need a little help getting started. :)
ReplyMelissa,
I don't really know much about the NFNS way of eating. I do think it is a good idea to minimize sugar and get your carbohydrates from whole grains and the fruit/vegetable areas. I believe you want to be successful in your dieting so I have to say, in my opinion, your food choices will not get you the results you are looking for. Eat real food, not too much, mostly plants, most of the time. Things like lean meats and properly cooked or raw vegetables will really be much more likely to get you what you want. I am just trying to be helpful. However you choose to proceed, I hope you are successful!
ReplyRemoving carbs and sugars from your diet, then pumping your body full of fat is probably NOT the smartest option. Don't make the Atkins mistake that the entire world bought into and then couldn't understand why they were lethargic and not losing any weight. Carbohydrates are what help create a chemical called "serotonin" in your brain, (aka: your "happy" chemical") and when you deprive yourself of all carbs, your levels go down, which results in lethargy and, ultimately, depression. Extreme diets like these (Atkins, Southbeach, & NSNF) are meant to be shock treatments to your body. A form of detox. It is supposed to allow those who are very dependent on carbs & sugars to get the cravings out of their system, and then slowly introduce the healthy ones back in. It is normally done in phases, but in situations like Atkins & Southbeach, the entire world got stuck on phase one, and saw immediate results that they were too scared to ever eat another carb. But then, when your body's natural urge takes back over and you eat some carbs, your body doesn't know how to deal with it and you start packing the pounds back on..quickly. Also, to deprive your body of carbs and sugars and then to go overboard on fat & cholestorol riddled food is as absurd as trying to never eat a carb again. Can you lose weight on a strictly fat-filled diet? Shockingly, yes, you can (the same theory that you confuse your body and your metabolism works harder to keep up with what you're doing to it)...but is that what's best for your health in the long run? No. Your metabolism will slow back down and the weight will catch back up. An early heart attack in life because there's not enough room in your fat-filled-arteries is not the better option to a slightly pudgy waist line. Eat light, exercise regularly. Next to liposuction, it has proven (time and time again) that it is the only effective weightloss program out there, but everyone just wants the easy out. With weightloss, there really isn't one! It's a lifestyle...for the rest of your life.
Replyi cant eat sugar or white flour since a real young age it s been hard with my theiroid problem also but i get through it do any people have some suggests on sweet treats that i can have that dont involve flour or sugar !!!!!!
Reply****i luv the article it helps!!!!
Is this site all about no flour no sugar diet?
ReplyI am a retired police officer and had tried to watch my weight throughout my 35 years of service. I tried several diet plans: Atkins, cabbage soup etc. I retired in January and discovered that my son and his wife were on a plan called no flour and no sugar. I weighed 192 lbs and had a very high cholesterol level. I started the plan in March 2008. I began to search the supermarkets for products which did not contain flour or sugar and did find several with more being added each day. I am 5'7 and now weigh 150lbs. I had to buy smaller clothing.
I just had a physical and for the first time in many years my doctor did not want to put me on cholesterol medicine. I feel better than ever.
ReplyI am on this diet and it is difficult at times however it is much easier than any other diet I have followed. I need to lose 45 pounds and its working. The reason people are fatter is because of the processed foods we buy. Don't buy canned soups, TV dinners, soda pop, chips, candy, bread, sweetened juice, cookies, crackers, etc. Even most canned tomatoes are sweetened!!! High fructose corn syrup is in almost everything and its so bad for you. American grocery shelves are filled with too many products bulging with sugar and fat. Have you ever tried to buy bottled ice tea that isn't sweetened? It generally sells out and 500 bottles of sweetened tea remains. This stuff is almost forced on us if we don't take the initiative to prepare our own food. The grocery store is your enemy remember that!!! Well not the grocery store but the food manufacturers that care only about the bottom line and swamp shelves with unhealthy food.
ReplyWant to learn how to make flourless/sugarless sprouted grain goods? i.e. Pancakes, waffles, muffins, cake?
I can help! Visit my Health Blog at www.bestfoodist.com
Yours Sincerely, Traci
ReplyHi everybody,
ReplyI'm really excited about this diet, I read almost all the posts in this blog, some of them very encouraging!!! I would like to ask you if is it really necessary to buy the book? since Amazon would only ship in 3 weeks time to where I live, and I can't wait to start the diet!
Also, would like to ask you, what do you snack on? I think I would need something at least to chew to fight my cravings.
Thanks a lot,
IG
you can snack on nuts, potato chips, and some corn tortilla chips. Limited however because they are high in calories! I make my own dips and salsas, and costco has a wonderful mango salsa that has no sugar but tastes slighty sweet due to the mango. also, grapes a a good satisfying snack because of the sweetness and there are alot of sugar free candies out there!
ReplyInteresting insight. I'm currently on the Medi Weightloss Diet. Your question regarding the need for a lot of recipes on such a simple diet caught my attention. I've never read Dr. Gott's books, however, being on a no sugar/no carb diet gives me a different perspective. Medi Clinic provides ZERO recipes. When I first started the Medi Diet, I remember thinking, "So, do you have any ideas for meals, snacks, etc.?" They just basically give you a shopping list full of lean protein to buy. I'm actually thinking of buying Dr. Gott's recipe book because I have a sweet tooth and Jello just isn't doing it for me anymore. I feel like, if we can put people on the moon, then there HAS to be a way that we can eat flourless, sugarless, calorieless, carbless desserts. Walden farms, Splenda, and I Can't Believe It's Not Butter are getting close...we've just got to find a way to put it all together. And once we do, the scientists and the FDA will come out of the woodwork telling us that the aforementioned companies products are carcinogens.
I appreciate your blog though...
ReplyI have been on the diet since July 24. I have lost
Reply12 lbs. I am only consuming 40carbs a day no more. I have read all kinds of info on this diet. The main
thing for me is eat what God gave us. Not canned, fresh or frozen. I love tuna,turkey,chicken. that helps alot.I eat small meals sometimes 5 but nothing after 7:00. I eat a Kashi Go Lean Almond when I dont have time for breakfast.
doesn't that cereal have sugar in it?
ReplyWhen I said not canned.mI meant eat fresh or frozen sorry.
ReplyK, everyone, this site is great. Good to hear about all the successes. It's my turn to lose and this is all so encouraging. I'll be back to report my week without sugar and flour. Need to shopping for my new way of eating. All of your comments have been extremely helpful. Thanks.
ReplyNSNF is important, and we are human, and tend to slip no and then, and that' ok. but what people need to really focus on is portion size. Do some research and find out how MUCH your body actually needs. Eating the correct amount of food for a few weeks will train your body, and you will lose weight even faster.
Want to lose weight... NSNF, EXERCISE!!!!!! and portion control (no matter what you are eating.
ReplyJust brought Dr. Gott's book. I was on a mission to purchase the Perrocone book but Walmart did not carry it. I somewhat read some things in the book, look at a few receipts. Im still not motivated. Seems it takes too long to lose weight. My common sense side of my brain tells me losing any weight is better than losing no weight. It's hard being a nurse and knowing all about nutriention. It's the motivation that has got me in a slump. I know about antidepressants, but knowing what I know about them makes me not want to purue that avenue. I through perhaps I should read a self-motivating book and jump start me. Hopefully this will add some motivation in me. good luck to all of you. All of you sound so much of what I am going through. I am turning 50 and according the the fat index, I'm about 130 lbs overweight. Im also a tall girl and it makes it even more ackward. It's August 12, 2008. I will write again maybe next week hopefully have started this diet.
ReplyOlga!
Start taking small steps, and build on that. Motivation, willpower, etc are like muscles, they grow and become stronger with use. If you keep looking for some things outside of yourself that really lies within, but must be nurtured, you will most likely, not find them. The process becomes easier as we do it.
ReplyGood luck!
Hi I'm just starting this new way of eating, (notice I don't say the "D" word), and am hoping it might change some of my terrible eating habits. I am quite pleased to note that I am not hungry, which is a big change from the other "plans" I have been on.
ReplyI do want to share that the Ezekial Bread is very good toasted, with sugar free peanut butter and sugar free jelly on it. I eat that for breakfast, and it really keeps me full a long time.
Dr. Gott's book of recipes is awesome. I had the "Jasmine Turkey" last night, and it was great! I prefer brown rice to white, because it seems to keep me fuller, longer. Any good, easy recipes using corn tortilla's out there?
Hopefully, I will be able to notice some weight loss, but I'm really just trying to be healthier, and quit feeling so tired from eating all that processed food.
I make a mexican casserole with the tortillas. just make a sauce similar to chili and layer with the tortillas and cheese and bake. Very good!
ReplyLooking for a bread substitute that I can make
ReplyI am having a hard time finding the bread for this diet. I have only found Sara Lee 100% Whole Wheat bread that is 45 calories a slice. Is this the right bread?
ReplyI don't think we can have that bread. It's made with wheat flour.
ReplyOk..Without sounding stupid...when a label says semolina...can we eat it
ReplyFor those of you that are looking for a bread that has no flour try Ezekial Bread...it is made from ground grains and seeds...it is in the organic freezer section in your supermarket...they even make rolls...english muffins and pasta..
ReplyCheck out the web site....
Replywww.foodforlife.com
Go to www.diethound.com amd click on No Flour, No Sugar for lots of good tips on this diet. Triscuits are allowed. If the word "flour" is in the ingredients it is not allowed.
ReplyI decided to change my lifestyle to a be a bit more healthy than to "diet" because I was 120 lbs at 5'3. This is the result of --one week--
I cut out anything I thought was too processed. Sugar being #1. No more soda, sugar in my tea. Instead I've been drinking NAKED fruit smoothies for my sugar kick or honey and that's been going great. Those smoothie drinks are filling and boost the energy in a good way. I rarely eat bread or pasta, and I love, love love my breads/pastas, but they always made me tired.
I love eating boiled egg whites (no salt), and have been eating plenty of meat/veg/nuts.
Lost 8 pounds in the last week and without even realizing it/wanting to. Boy was I ever shocked. The bags are gone from under my eyes, my skin is better. I'm sleeping better. Hopefully I can keep this up.
ReplyI have a really dumb question. Since skim milk has sugar (lactose), is it allowed on the diet
ReplyI work @night, about 13hrs. I sleep about 5hrs per day for the 3 nights i work in a row, I am not consuming enough calories which i think is prohibiting me from losing weight, I would like to start this nsnf diet but i wouldnt know where to start. If someone could email me a typical menu, breakfast/lunch/dinner/ snack, i would appreciate it. My frame is 5'1 and about 172 lbs, i have a long way to go but I am willing to try if someone could email me with some information.
thank you kindly
Replysleepygurl456
Does anyone have an understanding of the concept of alcohol sugar and sugar being totaled or counted separately. For example I found some chocolate chip mint ice cream and the sugar grams are at 3 but the sugar alcohol is 7 making a total of 10. Is this ok?
Thanks anyone. I LOVE this diet
ReplyHello,
Just wanted to tell you that my husband and I drastically changed our way of eating and within 2 months he lost 65 pounds without starvation or counting calories. My degree is in journalism, and I fully researched food choices prior to making the changes: no more meat, poultry, egg yolks, cheese, fats, coffee, eating in restaurants, purchasing prepared foods, etc.
Everything, we eat we make and always have a "picnic lunch" in the car.
As a direct result, we have become "The Cookie Bakers." We make cookies with NO ADDED SALT, SUGAR, FAT, EGGS, DAIRY, ARTIFICIAL COLORS, OR PRESERVATIVES, and they are absolutely delicious. Our Candy tea cookie is the most popular. It contains: persimmons, dates, unsweetened cocoa, and grade A maple syrup; our second most popular is our TROPICAL DELIGHT tea cookie that contains: unsweetened pineapple, banana, pear, and unsweetened cocoa.
We also make cakes and now have available: JAMS in 6 flavors: blueberry, apricot, peach, mountain berry, raspberry, and strawberry, PLUS raspberry syrup, maple syrup, honey, and ketchup.
We NEVER cheat. We want something, I make it. We don't feel deprived and feel so great that we would never change back.
Would enjoy hearing from you.
Best wishes and kindest regards,
ReplySUZZETTE EXCLUSIVES, INC.
Suzzette, C.E.O., President
www.suzzetteexclusives.com or www.thecookiebakers.com
maple syrup heap big sugar
ReplyWhat is the consensus on wine on this diet? Is it allowed?
ReplyI thought I read that you could have wine, a glass now and then. Does anyone else know for sure?
ReplyJust started the diet No sugar No Flour and I think I'am having withdrawals from no sugar. I have a constant headach. Did anyone else experience this?? but Im still going to stick with it. I feel better and It's only my third day on the diet.
Good luck everyone!!!
quel
ReplyMy girlfriend lost 40 lbs last year when she started eating the NFNS diet. She gave me the book last week and I started it last Tuesday. On Saturday I was feeling so good and felt like I had lost weight. Lo and Behold, I got on the scale and had lost 2 lbs. I had lost another pound by Sunday and another this morning. I am THRILLED! Four pounds in a week.
And I really feel great...like I haven't been on a "diet"! With this kind of results, I haven't even cheated.
My favorite "sweet" is steel cut oats cooked with dried cherries in it. Serve with a little splenda and fat free half and half. Delicious breakfast!
The "diet" easy. If the labels says flour (any kind of flour...rye, wheat or corn) or sugar (or sugar sweetener...non calorie sweeteners are fine), you can't eat it. That's it! You can have potatoes, corn, sweet potatoes, fruit, etc.
You can have corn chips (check the label...some have corn flour in them), Tricuits, popcorn. I even ate French fries as a treat...
The book is worth reading so you feel secure what's on the food lists, but basically it's simple. Just read the label and if it says sugar or flour, don't eat it!
I have not started exercising yet, but I do plan to make it part of my daily routine. My girlfriend does the eliptical for one hour three times per week.
I feel like I finally have found the food plan that works for me! Thank Heavens! (and my girlfriend Linda!)
ReplyThere is a similar, much better book out there that essentially follows the glycemic index of food. It is called the "The Low GI Diet" by Rick Gallop. It is about as simple as they come. He uses a "stop-light" system of foods you can or can't eat. He puts all the "green" or good foods in a column that is highlghted in green, which you can eat as much from this column as you want. Then he has "yellow," for foods that must be eaten in moderation, and "red" food you should never eat. It takes some discipline to give up some of the foods you have to, but there are many foods you can eat, that other low-carb diets keep off (such as basmati rice..which is a green food). This is not a low-carb diet, it is a plan for eating right for life, and to make matters even better, through his website, Gallop will field and answer questions. I have not only lost weight and kept it off, I feel more energy, and simply love how my 38 yr old body looks ten times better then the body I carried around from the ages of 20-36.
ReplyI have been on the NSNF program for a week and love it. It really is a healthy way to live and getting easier now that I am finding more items that are allowed. Question though, popcorn is ok, are rice cakes? Ingredients list rice and salt, so I think they are ok. Also, does anyone know anything about rice noodles? I am so glad I found this website since there are a few questions that come up and no where to go to ask the question. Thank you.
ReplyI need help! I've checked the book and scoured the net. I found (in the health food aisle) "unprocessed wheat bran," a gluten free, whole grain multi-purpose baking mix and a box of wheat gluten that is sugar free. Can I implement any of these? They come with recipes for bread-like substances, yet I'm afraid to try them because of the word "flour" as in "whole grain millet flour," and "whole grain brown rice flour." We love the diet. I just don't want to screw it up by thinking I'm safe!
ReplyThanks!