If you eliminate all foods containing added sugars or flour from your diet, you will be able to not only lose weight, but also considerably improve your health. Read ingredient lists and avoid any foods contain flour and sugars. Sugar can also be listed as dextrose, glucose, fructose, dehydrated cane juice, fruit juice concentrates, honey or high-fructose corn syrup. Most processed foods or convenience foods, including breakfast cereals, breads, pasta, granola bars and desserts, contain either sugar, flour or both. However, you can include allowed healthy carbs in your no flour, no sugar diet.
Non-starchy Vegetables
Although most people do not see vegetables as a source of sugar, non-starchy vegetables contain small amounts of healthy carbohydrates. Include generous helpings of non-starchy vegetables at each of your meals to provide you with healthy carbs, fiber and other important nutrients. For example, you can serve your meal with a large salad of leafy greens with tomatoes, cucumber and avocado and accompany another meal with a stir-fry of onions, mushrooms, bok choy and bamboo shoots.
Starchy Vegetables
Starchy vegetables contain more carbohydrates and natural sugars compared to non-starchy vegetables, but are free of flour and added sugar if prepared at home. You can serve your meal with a controlled portion of mashed potato or oven-baked sweet potato fries. Spaghetti squash is a good option to serve your favorite pasta meal without flour and butternut squash soup makes a delicious puree or soup.
Whole Fruits
Avoid fruit juices, because most of the fiber of the fruits is removed during the processing, and avoid canned or dried fruits because they often contain added sugar. Stick to whole fruits, whether fresh or frozen. You can have a few servings of fruits a day to satisfy your sweet tooth without hindering your progress on your no flour, no sugar diet. Fruits with the lowest sugar content include berries and melons, but you can also select small apples, pears, oranges, apricots, cherries or mango.
Milk and Plain Yogurt
Milk and plain yogurt contain a natural sugar called lactose. If you are not lactose intolerant, you can include sugar-free dairy products in your no flour, no sugar diet, but stay away from chocolate milk and sugary yogurts. You can complete a meal with a cup of milk or a serving of plain yogurt if you feel you need their natural sugars.
Dark Chocolate
If you want a healthy treat to satisfy your sweet tooth while sticking to your no flour, no sugar diet, try a few squares of dark chocolate. Chocolate bars, milk chocolate and white chocolate contain a lot of added sugar, so opt for chocolate with a minimum of 70 percent cocoa, or ideally 85 percent cocoa, to keep down your sugar intake.
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