With so many different types of diet programs and regimens out there for those seeking to lose weight, it can sometimes be difficult to know which is the best. One diet that is used by some dieters is the no flour or sugar diet.
The Basics
The formal no flour or sugar diet plan, devised by Dr. Peter Gott, restricts a dieter from eating any food that has flour or sugar in it. These types of foods are simple carbohydrates that have little or no nutritional value. Gott is a medical doctor who is a national medical columnist. He has written the book "No Flour, No Sugar Diet," which has become a "New York Times" best-seller.
Diet Structure
The foods allowed on this diet are many of those found in what is considered to be a healthy diet, such as lean meat, fruits and vegetables, low-fat dairy, beans and lentils. Exercise is also considered a part of the program. There is no calorie counting or weighing of food portions. By eliminating the sugar and flour, you already greatly reduce your calories. The diet should not be mistaken as a low-carb diet because you are able to consume whole grains and fruits.
Philosophy
The no flour or sugar diet works on the premise that foods containing flour and sugar don't allow a feeling of fullness that lasts for very long, so people who consume these foods tend to eat more. Although there is no calorie counting, only moderate portions of the recommended foods are allowed. The elimination of sugar also includes foods that contain molasses, brown sugar and maple sugar, to name a few. Portions are not weighed, but measured by dividing the serving plate, with half reserved for foods with no starch, or you can mix this with half fruit and half starch-free foods. The other half of the plate holds items such as meat, poultry or fish, and can also include whole grains and vegetables that contain starch.
According to Gott, by removing all the empty calories consumed in the diet, weight loss will start immediately. His framework is based on the way that calories affect the body. The more unused calories you consume, the more weight you will gain. If you use what you consume, you will maintain your weight. If you consume less than what you use, you will lose weight.
Potential Problems
Gott says the main problem with people not being able to understand the sugar content in some foods is because some people cannot correctly read the food labels pertaining to the ingredients.
Sample Menu
Before deciding to start any diet, know what is on the menu. A normal day on the no flour or sugar diet may start off with a slice of lean ham, topped with a dash of reduced-fat cheese and a sliced apple. Two snacks are needed throughout the day, one between breakfast and lunch, and another between lunch and dinner, and might consist of a diced pineapple for one and a stalk of celery for the other. A typical lunch might be a green salad with sliced tomato and no-sugar-added vinaigrette. Dinner could consist of a chicken breast in rosemary sauce, spinach salad with tomato vinaigrette and steamed brown rice.
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