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The No Flour, No Sugar Diet  is a weight-loss program developed by medical practitioner and health columnist Dr Peter Gott. His best-selling book of the same name shows how to reduce calories in your diet by eliminating flour-based and added-sugar foods.

Foods containing added sugar and refined flour are nutrient-poor, unlike foods containing whole grains, fruits, vegetables and legumes which are rich in vitamins, minerals and fiber. The No Flour, No Sugar Diet  reduces the so-called ‘empty’ calories of refined carbohydrate-based foods, also frequently high in fat (such as pizza and donuts).
The No Flour, No Sugar lifestyle encourages selection of foods without significant sugar and refined flour content, based on interpretation of food labels. Exercise is also mentioned (half an hour a day). No counting of calories is suggested, however the book does list foods to major on and foods to avoid.

Sample Meal Plans

The No Flour, No Sugar Diet book includes meal plans for 14 days, and no less than 75 pages of recipes (in a 186-page book!). Here are a few examples from the Meal Plans section:

    * Breakfast: Omelet muffin, sliced fresh strawberries
    * Morning Snack: Diced cantaloupe
    * Lunch: Greek salad
    * Afternoon: No-sugar-added yogurt
    * Dinner: Chicken breasts in Rosemary-Dijon sauce, spinach salad with tomato vinaigrette, steamed brown rice

    * Breakfast: Whole-grain cereal (with no flour or added sugar), nonfat milk, fresh peach
    * Morning Snack: Diced pineapple
    * Lunch: Green salad with water-packed tuna, sliced tomato, shredded carrot, and no-sugar-added vinaigrette
    * Afternoon: Spiced Edamame (Soy beans in the pod)
    * Dinner: Meatballs in tomoto sauce and baked polenta with fresh corn

    * Breakfast: Basic Crepe filled with sliced lean ham and reduced-fat cheese; sliced apple
    * Morning Snack: 1 stalk celery fille with reduced-fat, no-sugar-added peanut butter
    * Lunch: Taco salad with spiced prawns
    * Afternoon: Spiced Edamame
    * Dinner: Curry yogurt chicken, steamed or sauteed zucchini, steamed brown rice


Most people who eliminate from their diet foods containing refined flour and sugar will lose weight. A No Flour, No Sugar Diet works, especially if part of a healthy lifestyle.

The No Flour, No Sugar Diet