How to Follow a Diet Without Grains & Sugar

Following a diet that contains no grains or sugar might seem like a challenge at first, but it can yield lasting weight loss and health benefits that make it worth the effort. Grains and sugar are converted to glucose during your digestive process and can raise your blood sugar levels, prompting your pancreas to secrete insulin, Dr. Michael Sears explains on his family nutrition website. Insulin will store the glucose in your fatty cells in an attempt to lower your blood sugar level; there, it is converted into fat, resulting in weight gain. By avoiding grains and sugar, you will skip this process altogether.

A fresh salad in a plate.
Image Credit: Olha_Afanasieva/iStock/Getty Images

Step 1

Educate yourself on your new diet by reading books such as "The No-Grain Diet: Conquer Carbohydrate Addiction and Stay Slim for the Rest of Your Life," by Dr. Joseph Mercola and "Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet," by Ann Louise Gittleman. Reading and understanding the health benefits of a grain- and sugar-free diet will make it easier for you to follow your diet in a more committed and successful manner. Use a highlighter to mark the most important information in the books so you can go back and find it quickly, making it easier to use your books as a reference guide throughout your diet.

Step 2

Eliminate any ingredients and packaged food in your kitchen that contain grains or sugar. Following a sugar- and grain-free diet means you'll frequently need to curb cravings, so make your kitchen a safe place, where temptation isn't lurking in the refrigerator or pantry. Some of the things you will want to get rid of include salad dressings with added sugar, frozen pizzas, sauces with sugar and bread.

Step 3

Look for recipes that you like and cook delicious meals for yourself that will satisfy your appetite while sticking to your no-grain, no-sugar diet. Be aware of snacks that you can have if you are on the run, so you don't end up breaking your diet out of hunger, Mercola suggests on his No-Grain Diet website. Some of these snacks include avocado, hard-boiled eggs, sliced veggies and raw coconut slices.

Step 4

Have cooking parties with other friends interested in following a sugar- and grain-free diet — or are at least interested in supporting your journey. Feeling supported can make it easier to follow your diet, because you can call a friend or family member for encouragement when it feels hard to stay on track.


Consult your doctor before beginning any new diet.

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