The No Sugar diet--more commonly known as the No Flour, No Sugar diet--is a weight loss program developed by Dr. Peter Gott, a Connecticut-based physician with a regular newspaper health column and a private medical practice. The No Sugar plan requires that dieters avoid all foods that contain any form of sugar and any type of flour, replacing these items instead with whole grains, produce and lean meat. While supporters say the No Sugar diet is a successful weight loss option, critics say the diet's restrictions are a disadvantage.
The Basics
According to the Diet TV website, the No Sugar diet is based on the idea that both flour and sugar are simple carbs that provide empty calories, devoid of any nutrients. By cutting out these "empty" calories and focusing exclusively on complex carb sources and "nutrient-dense" foods, you will feel fuller longer after eating and lose weight. While following the diet, your meals should consist of two equal portions: half should contain a normal-size portion of a non-starchy vegetable or equal amounts of fresh fruit and a non-starchy vegetable; the other half should contain one portion of lean poultry, meat, tofu or fish and one serving of a starchy vegetable or a whole grain. To follow the program correctly, you are also required to keep a daily record of everything you eat and drink.
Recommended Foods
The No Sugar diet emphasizes eating whole grains such as brown rice, bulgur, barley and quinoa; legumes such as lentils and beans; fresh fruits and vegetables; nuts and seeds; lean protein sources such as chicken, turkey, fish and tofu; and low-fat or nonfat dairy products. Corn tortillas made entirely of ground corn may also be eaten, as well as certain starchy vegetables such as potatoes and fresh corn.
Foods to Avoid
Any food that contains either sugar or flour is strictly forbidden on this diet plan, including all pastas, breads, doughnuts, pizzas, cereals, bagels, refined white rice, crackers, cakes, cookies and all types of candies and sweets. All forms of sugar should be avoided, including brown sugar, honey, maple syrup and molasses.
Advantages
The No Sugar diet does not require counting calories or fat grams. It does, however, require you to keep a daily food record and to weigh yourself weekly, two habits that can help you stay aware of what you are eating and your weight loss progress. No supplements are required to follow the diet. Additionally, the food that is recommended is inexpensive and focuses on high-fiber, low-fat foods rich in the vitamins and minerals believed to contribute to a decreased risk of developing medical problems such as heart disease, cancer, stroke, high blood pressure and diabetes. The website Diet Spotlight says the No Sugar diet is an excellent choice for people who suffer from food allergies.
Disadvantages
According to critics of the No Sugar diet, the plan's biggest disadvantage is the difficulty many people may have cutting all foods containing sugar and flour. As the website Diet Hound points out, some form of sugar is in a wide variety of foods, so strictly adhering to the plan may be extremely hard and can require a good deal of time reading food labels searching for hidden flour and sugar ingredients. The program recommends exercise, but does not provide a specific exercise plan.
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