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Dr. Gott's No Flour No Sugar Diet

The doctor's in, and his prescription is restriction.

BACKGROUND Start the Diet Now Advertisement

The name pretty much says it all - Dr. Gott's No Flour, No Sugar Diet is just that. Anything that has flour or sugar will be removed from your diet. This approach is supposed to remove all the empty calories from your diet and allow you to replace those food items with healthier, more nutrient-rich items.

Dr. Gott is a widely published medical doctor, contributing to hundreds of newspapers, medical publications, magazines and a few other books about health and wellness. He's been a general practice physician for more than 40 years.

  • Ideal for those with certain food allergies
  • Eliminate empty calories
  • No counting
  • Learn how to read food labels
  • Portion control
  • Very restrictive
  • Eliminates all flour and all sugar
  • Weigh yourself weekly
  • Journal everything you eat or drink
  • Discount value of exercise

Empty calories means that the nutrients of the food will not stay with you long. Your body burns and processes these quickly and often leave you feeling hungry again. Instead, you can eat foods that provide better nutrients, you'll digest them more slowly, and begin to feel healthier.

Focus less on what the No Sugar, No Flour diet won't let you have and more on what it does let you have. You should eat all things in moderation, which include:

  • Whole grains (not whole grain flour)
  • Fruits
  • Vegetables
  • Dairy
  • Poultry
  • Meat
  • Fish
  • Starches like potatoes and rice

The sugar restriction is quite broad, as it does not solely pertain to white sugar. You'll have to eliminate honey, brown sugar, maple syrup, molasses or anywhere else you find sugar. Look for flour alternatives like barley, corn and quinoa.

You'll also learn more about portion control. By eliminating flour and sugar, you're eliminating a lot of unhealthy calories from your diet. But you still have to manage the calories you're consuming from the permissible foods. To do this, you'll divide your plate in half:

  • Half with non-starchy vegetables or a split of fruit and non-starchy vegetables
  • The other half gets half protein (meat, chicken, etc.) and half whole grains (i.e. brown rice)

The No Flour, No Sugar Diet suggests you can lose weight without a dedicated exercise plan. However, it does make some recommendations to increase those results. Exercise shouldn't be a punishment, so find something that you'll look forward to doing and give that 30-60 minutes each day.


It seems that the No Flour, No Sugar Diet would be most ideal for individuals with food allergies who are looking for support to eat healthy. However, if you're looking for a low-carb plan, this one definitely takes it to the extreme. Some testimonials say it's hard to stick to because you're refusing yourself some of the foods you really enjoy, like sandwiches, pizza or pastries. The diet requires a lot of effort on the user's part, as there is daily journaling, measuring portions, detailed reading of food labels (searching for those hidden sugars) and a daily commitment to exercise.

Common Misspellings

No Flower, No Sugar Diet; No Flour, No Sugar Deit; No Flour and Sugar Diet; No Flour, No Suger Diet

Related Diets: Atkins Diet, Bob Greene's Bestlife, South Beach Diet, Low-Carb Diet, Gluten-Free Diet, Glycemic Index, The G-Free Diet

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(Page 3 of 4, 61 total comments)

Max Roach

A friend of mine started this diet at 400 pounds. In 2.5 years, he went from 400 pounds down to an unbelieveable 180 pounds and has maintained his weight for an entire year!!!!! This diet may be extremely restrictive but, IT DOES WORK MIRACLES!!!

posted Jan 26th, 2009 2:38 pm

Carol Atkinson

Need to find a cold cereal that is allowed.

posted Jan 18th, 2009 10:03 pm

Wahington grandmother

I was off diabetic medicine in less than a month. I still eat too much and have evidently chosen some high calorie alternatives. I lost 11 lbs. in the first two weeks and haven't lost since. I'm trying to get rid of artificial sweeteners. I really like Agave

posted Jan 4th, 2009 11:56 am

eva f.

am i doing this right? can one eat pure whole wheat bread and spelt crackers, or is that considered flour based?

posted Dec 29th, 2008 4:19 pm

From the Mitten

I started this diet 16 days ago and have so far lost 9lbs and my stomach is noticably flatter, I have more energy , I feel great, I did not buy the No Flour No Sugar book.....but my mother did

posted Nov 11th, 2008 2:27 pm


I started this diet before i recieved the book and lost some noticeable weight the first week witout any exercise. I plan on continuing it for a while. it's really not that bad once you figure out a bunch of foods that you actually can eat

posted Nov 2nd, 2008 11:07 pm


started this in May 08. by August I had lost 18 lbs. It can get old and I am struggling now. Time to up the exercise.

posted Nov 2nd, 2008 7:59 pm


I'm going to do this - I need support!

posted Oct 26th, 2008 7:50 pm


I've gotten the flattest abs on this diet. It works great! It's amazing just how many foods you CAN eat with this diet.

posted Oct 6th, 2008 2:07 pm


Ugh!!! HORRIBLE!!! I recommend turbo Jam! The best workout I've ever done! Try the "Kick , Jam & punch" Chalene is Awesome!!!

posted Sep 8th, 2008 7:25 am


I have not been eating any flour or sugar for six months and I love it! It was hard at first to break my sugar/flour addiction, but now it's really easy. I feel great and have no weight left to lose!

posted Aug 12th, 2008 5:23 pm


started this diet 3 weeks -afraid to get on scale but I do feel trimmer and my clothes are not so snug - staying on it until my clothes are swimming and I can't wear them anymore - but....need to start some exercising - for sire

posted Aug 11th, 2008 4:40 pm


I have followed the no sugar, no flour diet for over 8 years and maintained a 50 lb. weight loss, not by reading Gott's book but by following the food plan of a 12-step support group for food addicts. Sugar and flour are addictive

posted Jul 6th, 2008 11:01 am


Sure you can have a sandwich. Trader Joe's has a wonderful sprouted wheat bread and I noticed that Baker's brand sells a couple different breads without flour or sugar. Trader Joe's is my favorite and it's less than $3 a loaf. I make wonderful tuna salad, chicken salad etc. If you use half mayonnaise and half plain yogurt or sour cream, you won't miss all the mayonnaise. It still has a great taste. Don't mix over the half portions though. It's too sour. Try Dreamfields pasta. It's great! I make pasta salad all the time. Come on inventive. It's a great diet that doesn't feel like a diet. Good Luck!!

posted Jul 6th, 2008 11:01 am


I absolutely love the no flour, no sugar diet. I actually started doing it before I even heard of the book. Every diet has it's restrictions. People are so used to over processed fake foods that when they come across a diet that is more natural than anything they've tried they freak out. People think they 'need' sugar and flour but they don't. It just slows their immune and digestive system, causing more toxins to enter into their body. The more natural you diet the better! Just eat as they did in Jesus' day! And look at how long they lived! Enjoy this diet it's a good one!!

posted Jun 23rd, 2008 10:04 pm


I found a bunch of free no-sugar no flour recipes at happy2beme dotcom

posted Apr 24th, 2008 8:14 pm



posted Apr 15th, 2008 11:52 am

Michigan Gal

This is the easiest way for me to lose weight. I started this 7-16-07 and have lost 45 pounds in 6 months. I went from a size 18 to an 8. I don't have to count calories or points or weigh anything. It has changed the way I eat and it is something that I can easily live with. It takes very little effort to lose with so many foods that I love being available. I can go to any restaurant and find many choices that work on the No Flour No Sugar diet. This diet has changed my life!

Mama B

Started this diet on 12/27/07 and a week later I have dropped 5 pounds. I have been on many diets and this is by far the easiest!


purchased dr gotts no flour no sugar diet and only lasted 2 days. there's got to be an easier way to lose weight


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