There are only three ways to effectively lose weight. You can either to decrease your calorie intake, increase your energy expenditure or apply both strategies at the same time. For every deficit of 3,500 calories, you should, in theory, lose 1 lb. of body weight. Foods made with flour and sugar are everywhere. Following a diet with two simple rules, eliminating sugar and avoiding flour, is a good way to reduce your calorie intake to create a calorie deficit and lose weight.
Energy Levels and Cravings
Because foods made with flour and sugar are rich in carbohydrates, they result in large blood sugar fluctuations. When your blood sugar levels go up and do, so do your energy levels. A blood sugar drop can also induce cravings and make it more difficult for you to stick to your diet. Avoiding these foods will help you maintain your blood sugars at a more stable level throughout the day so you have plenty of energy and you have fewer cravings.
Flour
Many staple foods contain flour, including bread, pasta, breakfast cereals, granola bars, cookies, tortillas, muffins, bagels, buns and crackers. Even breading on chicken nuggets and the thickening agents used in commercial sauces and soups can be derived from flour. Read the ingredient list carefully to fully eliminate all traces of flour from your diet.
Sugar
Sugar is in many foods you know are not healthy, such as sodas, energy drinks, candies, baked goods, desserts, sauces and marinades. All these foods have a low nutrient density, which means that they contain few nutrients while being high in calories. Most of these foods also have a low fiber content and a high carbohydrate content, which makes them addictive, by making you want to eat more than necessary. This can lead to weight gain or an inability to lose weight.
What to Eat
There is no doubt that you can get all the important nutrients your body requires from a diet that is free of flour and sugar. Even the fiber, vitamins and minerals in flours made from whole grains are also in vegetables, fruits, nuts and seeds. Get your carbohydrates from healthy, slow-digesting foods like legumes, barley, old-fashioned oats, sweet potatoes, fruit and plain yogurt. All of these foods can provide you the nutrients and fiber you need. Include a source of protein, from poultry, fish, meat or cheese, and a source of fat, from olive oil, avocado or nuts, at each meal to have a complete, balanced and healthy diet.
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