Amazing No Flour No Sugar Diet Plan

You must have heard millions of times, how you need to lower the sugar in your diet if you want to lose weight. Are you ready to be introduced to a new diet plan that might juts wipe all those extra pounds off? Check out the amazing “No Flour No Sugar” diet plan.

If you’re already familiar with my articles, you are expecting the next sentence – DO NOT under any circumstances start any diet without previously consulting your doctor. Only after you’ve done that, you can engage yourself in this diet plan. For starters, get familiar with it.

1. What is It?

The “No Flour No Sugar” diet plan was invented by Peter H. Gott, MD. The diet is pretty much what the name suggests – you are not allowed to eat anything that contains added sugar, or anything that contains flour.

What differs from the quite controversial Atkinson’s diet, is, that you are allowed to have natural sugar. This means that you can eat fruits and vegetables. You are not allowed to have cookies, cakes, any type of sweets, sodas, bread, pasta or basically anything that contains either flour or added sugar.

There are plenty of reasons to cut sugar from your diet, and studies have been conducted to prove why. While it may seem like a challenge to say no to sweets and read all of your nutrition labels, the overall benefits that you’ll get, like better sleep, health and potential weight loss, outweigh (no pun intended) the quick jolt of happiness that you get with the taste of sugar.  Should you choose to embark on a sugar-free diet, here are some things to expect.

2. How Does It Work

Amazing No Flour No Sugar Diet Plan

This diet works by removing all those “empty calories” from your system. Foods that contain added sugar and flour, such as pizza or doughnuts, for example, are in fact very rich in calories, but low in energy. So, what happens when you eat them? Simply, you get hungry again.

The final result of eating food with “empty calories” is a lot of extra weight. This happens, because this food is quite low in nutrients you need. For example, you’ll get the same amount of calories from a bowl of muesli for breakfast, as well as from a small doughnut. However, you’ll digest the small amounts of nutrients from that doughnut a lot faster, and become hungry again, and you’ll still have all the calories you initially got. Only now, you’ll need to add some more.

This diet solves exactly this problem. The food you’re allowed to eat doesn’t contain “empty calories” and you’ll only get pure energy from it. That way, you will be able to reduce the sheer amount of food you eat, while at the same time you will get the energy you need.

3. How to Stick to The Plan

It is not really that hard as you may think. If you’re already looking after your weight, and trying to eat healthy, you might just need a couple of extra modifications and that’s it.

You are allowed to eat all types of meat. It doesn’t even have to be too lean. Of course, it is better if it is lean, but a little fat will do you no harm. You are also allowed to eat eggs, fruits, vegetables, milk and dairy products and whole grain cereals. However, whole grain bread is still out of the question.

The easiest way to stick to the “No Flour No Sugar” diet plan is to be creative. For example, if you’re really craving for lasagnas – go ahead and make them. Instead of noodles, use sliced zucchini or eggplant. Make your own tomato sauce or buy one, you’re sure is absolutely sugar free.

Read every label carefully. You might be surprised to see that almost everything you buy contains added sugar – even packed vegetables. Buy organic food and try to cook as much as you can, for yourself. That way, you’ll always know what’s inside your food. Oh yeah, and forget about buying juices, even those that claim to be without sugar. Freshly squeeze your own juice at home.

4. Pros and Cons of the Diet

 No Flour No Sugar Diet Plan

The biggest pro, of the “No Flour No Sugar” diet plan, is that this is something that will actually help you lose weight. Plus, the fact that you are still allowed to eat variety of foods, will make it a bit easier for you. You will also have a chance to detox your body, and to release it from all the bad food you eat every day.

When it comes to cons, the fact that you may lack energy, and strength, might be the one. Your body functions on sugar, so lowering the amount of it will be a bit tough. You may feel a bit tired, but still, you are not completely excluding sugar from your diet, so just grab a nice big peach, and all will be peachy again.

5. No Sugar No Flour Diet Food List

  • Fruit and vegetables that are not starchy (green salad, raw or cooked carrots, celery stalks, steamed or sautéed zucchini, strawberries, cantaloupe, watermelon, blueberries, and tomato, for example)
  • Starches with whole grains ( brown or wild rice, oats, barley, quinoa, corn and potatoes)
  • Legumes (beans, seeds and pea, sunflower seeds, sesame seeds, soybeans, almonds, garbanzo beans, kidney beans, peanuts and nut butters)
  • Meat and Dairy (fish, poultry, lean pork, lean ground beef, eggs, low-fat yogurt, low-fat milk, low-fat cheese and eggs)
  • Fats and healthy oils (olive oil, sunflower oil, nut oils, avocados and avocado oil and coconut oil. Butter is also acceptable, in moderation)

6. Menu Plan

No Sugar Diet Plan

Here are some hints for the food you could prepare and eat.


  • spinach omelet with fresh cucumber salad
  • mushroom omelet with fresh tomato salad, and fresh unsweetened yogurt
  • no sugar added, whole grain cereal with skim milk


  • grilled chicken breasts with a small bowl of Greek salad
  • grilled salmon with a small bowl of potato salad
  • pork chops with corn on a cob


  • chicken curry with yogurt sauce
  • zucchini or zucchini
  • meatballs in tomato sauce with polenta


  • fresh fruit
  • fresh vegetables
  • small amounts of nuts

Can you eliminate all sugar from your diet? Here’s how to reduce sugar intake in 4 simple steps and live a healthier, more balanced life!

About the author


I’m a free spirit who likes to travel, cook and fly. Licensed paraglider pilot, I spend all my spare time flying. In the meantime, I like to share my recipes and travel experiences.


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  • thanks for the tips its nice to know i have to eat the food i honestly dont like to get skinny.. hey i just thought .. i no how i can loose weight.. STARVE MYSELF because if i on this diet that is what i will end up doing

  • i have been eating like this for a month now and I absolutely love it! i dont need the flour or sugar in my diet there are plenty of foods i can still have and some taste the same with minor modifications! im hooked :)