Foods That You Can Have On The No Sugar, No Flour Diet

It's not a diet, says Dr. Peter Gott in the introduction to his book, Dr. Gott's No Flour No Sugar Diet, it's a healthy eating plan for the rest of your life. Gott, a nationally syndicated medical columnist, says that he developed his diet in response to readers who want a "straightforward, easy-to-follow and effective plan" to help them lose weight and keep it off. The No Flour No Sugar diet requires you to eliminate flour and products made with flour from your diet, along with foods that have added sugar, but allows most other foods.

Proteins

Your body uses the proteins you eat to create healthy body tissues, including brain cells, organs, skin, bones and muscles. The protein food group includes meat, seafood, poultry, beans and legumes, dairy products, nuts and seeds. The No Flour No Sugar diet allows all types of protein, but Dr. Gott recommends getting the majority of your protein from foods that are low in saturated fats, such as lean cuts of beef or pork, skinless chicken, fish, legumes or tofu. Include fish, nuts and seeds often as part of your protein intake because they provide important healthy fats, including omega-3 fatty acids, according to the U.S. Department of Agriculture.

Grains

Grains are an important part of the No Flour No Sugar diet--as long as they haven't been milled and processed into flour. Choose rice, qinoa, bulgur, couscous, whole-grain oatmeal or barley. Whole grains provide essential vitamins and nutrients, as well as fiber, which slows digestion and helps you feel full longer. Avoid pasta, bread, bagels, pastries, cakes and cookies.

Fruits and Vegetables

Fruits and vegetables may include carbohydrates and sugars, explains Dr. Gott, but they're nutrient-dense, providing vitamins, fiber and many phytonutrients that your body needs for energy and proper functioning. Stick with fresh fruits rather than juices or smoothies so that you get the full benefit of the whole fruit. Likewise, enjoy a wide variety of vegetables, including potatoes, sweet potatoes, squash and leafy green vegetables. The more variety in your diet, the more likely you are to get all of the nutrients your body needs.

Dairy and Fats

Fats, though much maligned by many diet gurus, are also an essential part of a healthy diet, and should make up about 15 percent of your daily caloric intake, says Dr. Gott. While all types of fat are allowed on his diet, he strongly recommends getting most of your fat intake in the form of unsaturated fats, including olive oil, canola oil and safflower oil. Since dairy products contain saturated fat, stick to low-fat milk, yogurt, cheese and sour cream.