The main objective behind Dr. Peter Gott's No Flour, No Sugar Diet book is simply to eliminate foods rich in refined, white flour and added sugars from your diet. Doing so, without making other significant changes, reduces overall calorie intake, helping you to shed pounds. While processed foods, such as high-calorie cakes, candy and ice cream are off-limits, there are still many whole, unprocessed foods you may choose from.
Lean Protein and Dairy
Dr. Gott recommends mentally dividing your plate into four sections: one quarter should contain lean protein foods, one quarter whole grains or starchy vegetables and the other half of the plate should contain non-starchy vegetables or a combination of non-starchy vegetables and fresh fruit. Some examples of recommended lean protein foods include meats, fish, pork, eggs and poultry such as such as chicken breast, lean pork chops and extra-lean ground beef as well as dairy products such as sugar-free low-fat yogurt and low-fat cheeses.
Legumes and Starches
Legumes are recommended on this diet, including starchy beans, lentils and peas. Starches and grains, such as quinoa, barley, brown rice, oats, popcorn, potatoes, polenta and corn are suggested. Because regular bread contains flour, it is not allowed on the No Flour, No Sugar diet; however, Dr. Gott includes diet-friendly substitutions for some of your favorite foods. In place of traditional bread, choose bread made from sprouted wheat berries, sprouted rye or sprouted barley. Instead of pasta with tomato sauce, choose polenta topped with tomato sauce. You may have corn tortillas and tortilla chips that are made with cornmeal or ground corn--not corn flour.
Other Foods
A wide variety of fresh fruits and vegetables are allowed. Foods rich in healthy fats, such as olives and olive oil, nuts, seeds and avocados are permitted. You may use certain sugar substitutes in moderation, such as sucralose. The diet also allows fruit juice and products sweetened with fruit, as long as no sugar is added. Because artificial sweeteners are allowed, sugar-free sodas and gum are permitted treats, as are sugar-free puddings and gelatins. You can drink a wide variety of unsweetened beverages on this plan, including water, milk, coffee, tea and sugar-free hot chocolate.
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