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No Flour, No Sugar Diet


Dr. Gott's No Flour, No Sugar Diet presents a simple, straight-forward way to lose weight and keep it off for a lifetime. All you need do is eliminate flour and sugar from your diet.


This diet book contains common-sense techniques on how to eat better and achieve a healthier lifestyle. It gets you to focus on foods that are nutritional and satisfying. Thus, you can both lose weight and become healthier in the process.

You can eat brown rice, lean meats, low-fat dairy products, fruits and vegetables. But, you have to stop eating foods like bagels, pasta, bread, cereal, white rice, cookies, sweets, and cakes.

Many excellent recipes are included in the book with have no flour and sugar, yet taste delicious.

The approach is to keep things simple by just eliminating flour and sugar, the two primary food ingredients that are causing the obesity problem in America. Our culture has become addicted to sweets. This book helps you break the addiction and get on track for eating healthier while losing that extra weight.


Dr. Gott is a medical columnist published in over 350 newspaper daily. He is a practicing physician with a general practice in Connecticut. He's also the director of medicine at Hotchkiss School (a prep-school).


Giving up bread and sweets may simply be too hard for some people. Sugar is in a great majority of products sold today. While the diet sounds simple, implementing it and sticking to it is quiet a challenge.


Related Diets:   Cambridge Diet   Cabbage Soup Diet   No-S Diet   South Beach Diet   Fat Smash Diet  

  31-Aug-2006 11:02am created by bill

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posted 18-May-2008 1:39pm

Biggirlnomore..........I want to be a biggirlnomore.......You lost 75 lbs. I love your sign in is so fun and sounds so positive and enthusiastic!!!! Truly is all you did was NFNS. Do you count calories at all? I am feeling so desperate. I definitely think I weigh myself too much and the scales totally determine how I feel about myself for the day. If the scales are up (which they definitely are) then it doesn't really inspire me, in fact it depresses me. If the scales are down I feel a little more carefree.....not a good thing either. In 9 months you lost 75 lbs. so that is roughly 8 lbs. a month. Did you see that happen know pretty much you were losing 2 lbs. a week. I usually only saw about 1 lb. a week and then it seemed to stop.......did I give up too soon....did you also plateau and then start again? Were you exercising? ARe you really young??? Oh I know so many questions sorry I just feel desperate....summer around the corner and another blimp summer for me!!!
posted 18-May-2008 10:16pm

I am 58 years old, and started at 194, now I am at 186. I want to be at 170 by the end of August. I reached 170 about 5 years ago and felt wonderful, then got sloppy and the weight crept back up. I think you should try the 4 can soup.Eat one bowl a day for 4 days in a row. It is very filling and you get your vegetables. I also am going to try to eat a lot of cauliflower and broccoli this week. I try to eat one apple a day.
posted 18-May-2008 10:24pm

I put my chili over a slice of the Ezekiel bread. I hate to exercise and know I could lose more if I could walk more.So I am losing one pound a week with very little exercise. I wish I enjoyed exercising. I used to enjoy walking. I am hoping to get back to it now that the weather is nice.
posted 18-May-2008 11:22pm

Hello all,
I have enjoyed reading your posts in regard to the NFNS diet- I am re-starting the diet after falling off the wagon and eating badly for a few weeks now. Gained all of the weight I lost previously and am feeling more tired and bloated than ever. When I was really adhering to the diet, I had 100% more energy and my body responded really well to the change in diet. I am 25, 5'3 and weight probably close to 140 now. (I dont really like weighing myself when I've been eating badly b/c I know it will discourage me more to see a big number pop up on the scale!) Anyway, 125 is more of an ideal weight for me, so I will be trying to reach that goal in a healthy period of time. I would like to start exercising regularly- I have a gym membership, but have not been for weeks- work got too crazy for a bit. However, I need to start prioritizing my health! So I will be attempting to wake up for an early morning workout at the gym at least 4 days a week, and try to walk my dogs in the evenings b/c their fitness is important too! Ok, a little off track, sorry... I ordered the NFNS cookbook so once I try some of the recipes maybe I can share the good ones with you. My favorite NFNS snacks include triscuits and hummus, a sprouted flourless whole wheat berry bread from Trader Joes (tastes just like regular bread!) w/ a little butter and 100% fruit spread, oatmeal with jam or apple butter, blue corn tortilla chips and salsa, and fresh and dried fruit and nuts. For meals, I can make sandwiches with the NSNF bread I mentioned previously, or meat with lots of vegetables and maybe soup. Well, please keep writing, your posts are really inspirational and hopefully we can help each other reach our goals on the NFNS plan! Take care, Heather
posted 20-May-2008 7:05pm

So, I have been doing pretty good. I made myself go to the gym during my lunch break and I worked out hard. 45 min cardio on the treadmill and elliptical on Tuesday, and 20 min on the treadmill today with 30 min back-to-back weights and lunges, crunches, etc to keep my heart rate up. Eating wise I have been doing much better. Having flourless toast with butter and preserves in the a.m., sandwiches and fruit for lunch, and a healthy dinner. Tonight i had 2 crab cakes and strawberries, yesterday sushi. I know that's not completely no flour no sugar, but it could have been worse.
posted 20-May-2008 11:05pm

I have never tried hummus. What is it like? Keep it up, Heather.
Strawberries are in season here in the Midwest, so I am eating them on the puffed rice cereal for breakfast. Cleaned and froze 3 quarts yesterday.
posted 20-May-2008 11:59pm

Hilda you definitely should try hummus! Its made from chickpeas, and is very healthy for you. It's good on pita (but that has flour), as well as crackers, carrots, and probably more if you are adventurous! The strawberries I ate today were SO good! I love when they are firm and sweet- very refreshing after meals. I reread your earlier posts. I think your idea about eating soup is a great one- very filling and nutritous as long as you choose the right types. I love tomato basil soup. I find that drinking tea during the day, along with lots of water, also helps keep me full. About exercising- I think once you get into a routine of walking you will find you look forward to it more, and almost crave it and the fresh air- especially as the weather gets nicer! There are few things I find that are more stress-relieving than a nice walk outside in the woods or a park- especially if you have a dog like I do!
posted 21-May-2008 3:23pm

Heather and Hilda.....can you find sprouted grain wraps (no flour no sugar).....I have bought them numerous times. Warm the wrap in a dry frying pan...both sides (not too long or it goes very hard and dry) and then fill with hummus, chopped tomato and avocado, some spinach, sprouts or lettuce a little cheese and maybe lite ranch.....wrap up and yummy. You can also just make and pack for lunch (without heating wrap....I liked heated better though). I wrap my wraps in parchment paper tied with string......looks so appealing. There are many things you can make with the sprouted grain wraps.....I make wraps with lots of different ingredients put in parchment paper (sometimes I make lots and freeze them) then warm in the oven and serve with a salad.
posted 22-May-2008 5:46pm

I havent seen the sprouted wraps, but would love them I bet! Where do you buy them from? I just got the Dr. Gott's cookbook today! Maybe over memorial day weekend I'll try some recipes...
posted 22-May-2008 11:30pm

How do you buy hummus? Do you have a favorite brand? Is it frozen or refrigerated? What do you add to it or do you eat it plain?
posted 23-May-2008 12:32am

Hummus is very easy to make and I haven't bought a ready prepared one that I was very fussy about. I like roasted red pepper hummus. I never really use a recipe because you can just season to taste.....basically though drain and rinse a can of chick peas, put in a food processor with a couple of tablespoons of tahini, a tablespoon of olive oil, 1 or 2 roasted red peppers, some salt, cumin, I like some lime juice and a little chipolte puree and a little chopped cilantro. I don't care for a really heavy garlic taste but you can throw as little or as much garlic as you like in the hummus as well. It is just stuff thrown into a food processor and pureed. Use it as a dip for veggies.

I would think that Costco in Canada and in the States would carry most of the same things and I can buy the sprouted wraps there but, I can also get them at Safeways.
posted 23-May-2008 8:26pm

I bought a tub of Marzetti Roasted Garlic Veggie Dip and Spread Hummus. It is 70 calories for 2 tbsp. I put it on a gluten free rice cracker. and bought a head of cauliflower for the holiday weekend. I do like it. Is there a better brand? How long does it keep after it is opened? This does have preservatives.
posted 24-May-2008 1:29am

I buy Hummus from Trader Joes- it has no preservatives and is 50 cal. per 2 tbsp. Ingredients include chickpeas,canola oil, lemon juice, garlic, sea salt, and spices. You can get hummus from any grocery store like Giant or Safeways- and like bronwyn mentioned, you can get red pepper hummus, garlic hummus, regular hummus, etc. I usually stick to original or regular. I find that I am eating much too much of it though! Does anyone else ever find that there can be danger in falling into habitual eating for comfort, even on the NSNF diet? I just got home from seeing a band, so it's late, but I'm hungry and wanted to eat before going to bed... which is probably never a good idea. Anyway, so I just had a ton of triscuits and hummus and a glass of orange juice. This is one of my favorite snacks and b/c it has no sugar no flour I think it is good for me, but really I have to be more careful about watching serving size and quantity of food in general! I have 4 weeks until my 26 birthday and there's a beautiful silk dress my boyfriend bought me for my 23rd or 24th birthday that I would love to be able to fit into again! I didnt exercise today or yesterday (except for a leisurely paced 45 min walk with my dog) so I need to try to get back into exercising this weekend. Being a 3-day holiday weekend it will be tough- I have 3 bbqs to go to!! I'll just have to leave off the hamburger and hotdog buns right? But I always feel a bit awkward being so picky about eating in front of others... you know? Anyway, I'll have to resolve to try harder than I have been... I take one step forward two steps back too often. But... tomorrow is a new day and it's never too late to get back on track. smile Almost forgot, hummus lasts a while as long as you refrigerate it- it usually has a use by date on the container. So how is everyone doing with the weight loss? I need some inspiration! I am going to buy some fresh fruit and veggies (including yams- yum!) this weekend so I'll be prepared with snacks and meal ingredients for the upcoming days.
posted 24-May-2008 2:56pm

Heather you are so lucky to be able to shop at Trader Joe's.....they have great stuff. You must live in California. I would probably buy Hummus from Trader Joe's but I think the closest one is something like 2000 or so miles smile

I am really just holding my own weight wise (which isn't good but I still haven't really got back 100% to NFNS yet) but I am trying to get into a weight loss mode.....have to eat less smile

Truthfully Heather over eating is the total problem for most people I think......whether it is NFNS or not calories are calories. I need to eat less and exercise more.....when I eat NFNS I have less cravings so that is the helpful part of the program for me.
posted 25-May-2008 7:32pm

Hi. I'm going to give this diet thing another try. I've read about it in Dr. Gott's column but wasn't sure the testimonials weren't just to promote his book. Today a friend told me she had lost weight on the NFNS program. (I'm guessing about 25 pounds). After reading all of these posts, I am going to start this diet (lifestyle change) on Wednesday, when my husband goes out of town for a week. I need to focus. In the next few days, I will check out the recipes and make up some sample meal plans and shop for recommended foods.

After hubby's plane leaves in the morning, I will come home and eat my first NFNS meal. I am down 24 pounds from my long-time, all-time high of 181, so I am better off than many years of my adult life. I tend to regain about 4-7 pounds during the winter. Can't seem to lose it again this year. I keep sabotaging my best efforts, because I am just sick of having to watch my weight all of my life. I usually do well though if I can get into the right frame of mind. I'm determined this time. I have so many summer clothes in my closet that I could be wearing soon. Also, my cholesterol seems to be up a little, so a lifestyle change is in order.

Thanks for all the encouraging posts. Lots of luck to bronwyn and all the others. You (we) can do it! My goal is a 22 pound loss by the end of November, a little less than 1 pound per week. I would be happy at that weight for the rest of my life.
posted 25-May-2008 10:43pm

Hey, I am new and need some encouragement to begin. I am so tired of feeling like I have no energy. I'm a realtor working long hours that can be very unpredictable. When I do get home all I feel like doing is heading to the couch. I need to lose at least 30 pounds. My blood pressure is inching up as well. Do you think I would feel better on this diet? How long would it take to feel more energetic? I have been so discouraged more about the way I feel rather than the way I look. Of course if I looked better that might make me feel better as well!
posted 26-May-2008 12:30am

I felt much better within a week of starting. I have lost 9 pounds since April 1st. Get some Ezekiel bread, corn chips, guacamole, cauliflower, broccoli,eggs, triscuits, sugar free jello, sugar free pudding, no sugar added fudgsicles, sweet potatoes, cooking spray, apples, popcorn (plain), whole grain cereal,small bananas, asparagus, shredded cheese, chicken to bake, hamburger patties, salsa, Progresso low sodium garden vegetable soup, canned black beans, canned diced tomatoes, canned low sodium mixed vegetables, deli turkey or roast beef, Swiss cheese,Blue Diamond unsalted almonds,Brown Minute Rice,
strawberries, hummus, Pomegranate/blueberry juice, Splenda, tea bags, diet soda. These are the main things I have been eating and I am not bored with it at all. This is a starter grocery list. Keep all your things in one cabinet or section of the refrigerator so you can see your choices. Do you have a kitchen at the office so you can take your lunch. Go to the supermarket deli and make a healthy salad to take home. I think you will find it is a lot easier than you think to stay on this.
posted 26-May-2008 11:49am

Today I am wanting to make a kidney bean salad with chopped hard boiled eggs and pickle relish and chopped onion with a little mayo or Miracle whip for the dressing. You can also make a cold pea salad and add cheese and eggs. There are so many recipes on the internet for these salads. Just look through until you find the ingredients you like.
posted 26-May-2008 1:53pm

This morning I had half a cup of cottage cheese, with a small chopped banana, small chopped orange and topped with a small handful of toasted walnuts and sprinkled with cinnamon plus one slice of ezekial spread with a skiff of lite cream cheese and no sugar jam. I am on the same wave length as Hilda in that I am also making a warm bean is one of my favourite yummy. I roast sweet potatoes, saute onion, red pepper and zucchini when it is roasted I add in a can of drained and rinsed mixed beans or just chick peas (also known as garbanzo's). You salt and pepper the mixture and add herb of your choice,,,I like rosemary, basil or cilantro. I then keep this mixture in the fridge and when I want to eat I warm it a bit, toss into some cheese cubes and spinach and dress it with a home made sun dried tomato dressing. This is so yummy!!!!

Sharon I am so with you on the l lb. a week weight loss......for me I wish it was more than 22 lbs. I would lose by Nov but hey 22 down is a good thing!!!!! I have a wedding I would like to be down for on August 23rd......I think that around 15 lbs. would be reasonable if I get really serious about doing this program.
posted 26-May-2008 4:15pm

My cold kidney bean salad turned out well. I have been thinking of other items I might have left off the starter grocery list, and I guess lettuce would be a good thing to wrap to wrap your burgers, deli meat, hummus or cheese in instead of bread. Also tomatoes.
posted 26-May-2008 10:06pm

Thanks so much, Hilda, for the starter grocery list. I bought the Ezekiel bread and tortillas today as well as some hummus. I love your suggestions and will make the additions to my pantry and fridge. I love reading all of your discussions regarding ideas that you have tried. Is there any sugar in the blueberry/pomegranate juice? I do hope that I begin feeling better soon. I know the next several days will probably be tough coming off the sugar!
posted 26-May-2008 10:26pm

No sugar. It is 100% pomegranate, grape, apple, pear, and blueberry juice from concentrate. No sugar on the label. It is Old Orchard brand. It just says Pomegranate/Blueberry on the front of the bottle.
posted 27-May-2008 5:01pm

100 calorie or less snacks:

2 Sargento Light String cheese snacks or
sliced tomato with feta and olive oil or
1/2 a cantaloupe or
3 cups plain popcorn

Pared down trail mix: Premeasure 1 tbsp peanuts and 2 tbsp dried cranberries and
put into plastic baggies.
posted 27-May-2008 7:10pm

Hi everyone! Sounds like everyone is doing well. Memorial Day weekend was tough for me, I certainly did not stick to the NSNF diet, but I tried not to indulge too crazily. Sometimes when I would "mess up" I would just eat everything under the sun and then start again the next day... but I am trying to stay more moderate when I stray from the diet. I did well today, except I did have half of a wrap and ... a piece of leftover chocolate cake from one of the 3 bbqs I went to this past 3-day weekend! I'll just have to do better the rest of today and this week. I also enjoyed reading your grocery list Hilda... I havent gone grocery shopping yet, but need to! Maybe I'll try some new items this week... Faye, you may not feel too bad coming off of sugar-I dont remember having any "withdrawal" symptoms at all, b/c I can still eat so many sweet things like fruit and 100% fruit spread. Even sugar free chocolate. I think you will feel so better and more energized- you'll see. I am really tired right now- must be that piece of cake... wink
posted 27-May-2008 7:51pm

Hey! I'm about to start on this and all these posts are so encouraging. I hope that I can lose 15-20 lbs by the end of summer. It may be a reach but that's my goal. I have a question for you all. Does anyone eat sushi? I wanted to try the NFNS diet but was hesitant because I just love sushi and was afraid that would be a problem. I try to stay away from all the fried rolls, just basically the raw fish- spicy tuna, some salmon rolls, that kinda thing. Also, what grocery stores have the Ezekiel bread? Thanks everyone!
posted 27-May-2008 11:44pm

The Ezekiel bread is usually in the freezer at a health food store. You just toast or thaw one slice at a time. I have never eaten sushi, but as long as there is no breading or flour involved, I don't think it would be off limits. I love grilled salmon from Logan's Steakhouse. Also talapia from Applebee's.
posted 28-May-2008 12:05am

I survived my second day on the NSNF diet! It hasn't been too bad, but I had to stop myself several times when I reached to nibble something forbidden. If I can resist my sweets craving, I will be fine. I need to go back to the store and buy some sugar-free fudgsicles, etc. My only concern is that this will fuel my sweet tooth, when I would like to subdue it. I have felt a little weak today at some points and have felt that I was breaking out into a cold sweat. This didn't last too long. Has anyone else experienced this? Could this have something to do with my blood sugar since I'm not eating anything with sugar?
posted 28-May-2008 8:25pm

Hi, everyone! I just purchased the book yesterday and am anxious to get started. Is powdered coffee creamer allowed? My plan is to gradually move myself into this lifestyle instead of all at once. Is this the smart thing to do or should I just jump in all at once? Thanks for your time.
posted 28-May-2008 10:25pm

Is there sugar in the ingredients?
posted 29-May-2008 2:56pm

"Success is not final, failure is not fatal: it is the courage to continue that counts." Winston Churchill
posted 29-May-2008 10:08pm

Kim, I think you should jump in and do it. The more you eat healthy, the more you will crave healthy foods. I think you will get more excited as you see what you actually CAN eat that you have not included in your diet in the past. I was so used to eating out all the time, that I am actually enjoying cooking again.
posted 30-May-2008 9:34am

I'm checking in with an update. I put hubby on the plane and then went to a funeral and the dinner afterward. Of course, I didn't expect to have that the first day of the new diet. But, you know what, you can eat at a potluck and avoid the potato salad and never touch a piece of cake. You can also go to an one of your favorite restaurants and NOT eat the Nacho Supreme with oil soaking the chips. The salad with chicken was delicious and I had some left for the next day.

I'm down four pounds in two days. Yes, I know it's water weight, but it's very encouraging. I'm going shopping this morning for all the things on that great list posted by Hilda.

I remembered that I have a class reunion in August. I want to be down eight more pounds. I will be lower than before my son was born - 31 years ago.

By the way, I've decided to not restrict myself to the point of giving up on the diet. I won't change the yogurt I like. I'll have ketchup on my hamburger with no bun. If I can cut out the sugar-filled cake, candy and the foods with a lot of flour and fat, I will let myself have the little bit of flour and sugar as additives. I was successful at Atkins with that approach. I won't get hung up on the little things.
posted 30-May-2008 9:01pm

Help! Does anybody knows if the new Papa Johns Whole wheat grain pizza is allow in this diet? Thanks a lot.
posted 30-May-2008 10:41pm

I left lettuce off the initial grocery list. I made the most delicious wrap tonight out of lean deli roast beef, swiss cheese, roasted garlic hummus and wrapped it in lettuce. I can't believe I had never eaten hummus until a week ago. This combination was delicious.
posted 31-May-2008 10:47pm

Hello everyone - I started looking for information on no sugar, no flour diets and came across this site. All of you are so motivating! I keep telling myself - I'll start tomorrow and just can't seem to start. I've lost 50 pounds on weight watchers a few years ago and it has all come back after a few stressful years of job changes. I am looking forward to diving in and learning from all of you. Thanks for the motivation.
posted 1-Jun-2008 8:33am

In response to Jackie- I eat sushi all the time. Although, like Sharon, I don't restrict myself as strictly as I could... I know some of the sushi from the grocery store has sugar in it (Trader Joes does at least), and obviously any tempura rolls would. I would imagine soy sauce may and california rolls with mayonnaise also have sugar in it, as will inari, the tofu sushi... (can you tell I dont eat raw fish sushi?). I know rice vinegar that is often added to sushi rice often has sugar, but overall I would think eating rice and raw fish with maybe the slightest bit of sugar in the rice would still be quite healthy. When I first began the diet I ate brown rice and avocado rolls that I made myself. That was completely filling, nutritious, and delicious. Faye, I have found that some of the sugar-free sweets have caused me to have some digestion problems so I actually try to stay away from fake sugars. Thats the one thing I disagree with with this diet- if given the choice between sugar free icecream, or lowfat yogurt with a bit of sugar, I would think the lowfat yogurt would be a healthier choice. But, there are certainly times when fruit just won't do, and there is a delicious "Gluten free, low effective carb and sugar free" milk chocolate and dark chocolate bar from Trader Joes that tastes just like the real thing, and is so rich I cant eat much of it anyway. The brand is called Carb Safe. The main ingredient is maltitol. I would highly recommend the dark chocolate- havent tried the milk chocolate. It doesnt give me the same problems as I had with some of the fake sugar products. But overall, I try to eliminate sugarfree sweets (like the icecreams, etc) b/c they are often "trigger" foods and/or I tend to eat too much of it, or form that habit of needing dessert after a meal. I've found mixing any of the 100% fruit preserves in oatmeal, on flourfree toast, w/ plain yogurt and frozen berries are as satisfying when it comes to needing something sweet. You dont need too much of it either. No sugar added apple butter also works. Lisa, congratulations on losing weight on weight watchers- if you've done it once, you can do it again! I know that stressful work can really pile on the pounds! That's how I gained weight recently... no time to excercise and hours of sitting at a desk stressing out certainly encourages mindless and comfort eating during and after work for me.
Alright, I'm going grocery shopping today finally to start cooking using recipes from Dr Gotts cookbook. Hilda, I'm glad you ended up liking hummus.

Oh, and anonymous, I am almost 100% sure that Papa Johns is not allowed on this diet...
posted 1-Jun-2008 9:38am

I started this No Sugar No Flour plan April 1st at 194, and this morning June 1st, weighed 184. 5 pounds a month on this wonderful lifestyle change! Spent yesterday trying on clothes that I can fit into again. It is amazing what a difference just 10 pounds has made. I bought 2 new pairs of pants that I will hem today. They are 14 Short and I was in 18 short this winter, then down to 16 short. Looking forward to June and another 5 pounds off! Today I am fixing some Chinese vegetables and brown rice. 15 calories per serving in a can of La Choy Chinese vegetables.
posted 1-Jun-2008 11:49pm

Congratulations Hilda! So inspiring smile Keep it up!
posted 2-Jun-2008 5:57pm

Lisa have you figured out how get to started. I did NFNS for 2 months and lost 10 lbs. but, then true to my diet history behaviour I seemed to stop losing weight and then got really "sloppy" with my commitment to NFNS. I think that breaking through the diet mentality is a way to start. I have dieted here and there with different levels of commitment for so many years that I struggle to break that pattern of ON/ know either doing the program really well or totally failing!?!?!?!? Someone else made a similar comment recently on this board about how sick they were of the whole thing. Another struggle for me is simply thinking about eating and wanting to eat constantly. I have been doing some reading on the No 3 s's program. It is very similar to NFNS, the 3 S's are no sugar, no seconds, no snacking. The most recent push has been to eat 6 small meals a day. I think that may lead me to overeat. I am beginning to think that with my programming over years of dieting and all that goes with that.....obsessions with eating or not eating or whatever.....that I may be well served to do a more abstinent approach to eating like the no snacking. Also with this program you can break the 3 s' on Saturday, Sundays and special occassions such as your birthday. I am thinking that this may lead to being more "normal"....... Can you ever be "normal" after years of diets smile If you can handle appropriately your treat days then I think you may learn to handle sugar more appropriately. I just wish I had never gained the weight......I am tried of this problem in my life, I want to buy some clothes I like not just ones that I buy now because I found something that fit :=( The light at the end of the rainbow is that I have only gained back 5 of the 10 I lost........therefore not all hope is lost. I want all the nonsense to stop here though .......and to move fore ward. I am just considering a combination of the ideas from the above two mentioned programs. Does anyone else (and this is not NFNS related....I have had an obsession with food forever not just since NFNS) struggle with wanting to eat all of the time, and even if they are good choices it is still too many calories.

Yeah Hilda,,,,,,congratulations and keep with it!!!!!!
posted 2-Jun-2008 8:56pm

I do so well during the day but I have the worst time in the evening. I have an addiction for dining out and there is so much stuff that I just crave from restaurants, especially Mexican food. Are there any salad dressings on the market that do not contain sugar? I have read so many posts that are so encouraging and give me the want to continue the NFNS plan. The SF Jello puddings on the market are awesome!!! Sweetened with splenda and I LOVE them ,give 'em a try. Also, I made some cornbread today without flour and it was amazing. Thanks everyone:)
posted 3-Jun-2008 12:58am

I ate the rest of my brown rice and canned La Choy chinese vegetables today. Added some frozen chopped broccoli and a little chicken. Used the Walmart Wheat free soy sauce. I am not a gourmet cook. I want it simple. I am snacking tomorrow on the roasted red pepper hummus and baby carrots. I have also enjoyed the plain microwave popcorn that comes in the smaller bags.

If you are craving Mexican try the Progresso Chicken Cheese Enchilada soup with a can of rinsed black bean and a can of diced tomatoes added to it. Divide into several smaller servings and have one bowl a day with a few corn chips.
posted 3-Jun-2008 1:05am

Ate the kids meal at Cracker Barrel last night. Grilled chicken tenderloin and a side salad with blue cheese dressing. $4.66

My mom also had the kids meal, hamburger patty only with Colby cheese and green beans for under %4.00 We had no biscuits or cornbread or crackers.

I had been in the habit of eating out a lot and always finishing everything instead of taking half of the entree home. That is the main reason I put on weight this winter.
posted 3-Jun-2008 3:39pm

What is everyone having for dinner tonight? Let's share our NSNF menus. We need variety.

I am making a chef salad with lettuce, thin deli ham slices, one hard boiled egg, some shredded cheese, carrots, and croutons made from one slice of Ezekiel bread. I had not thought to do this before and this is my third month. I bought the salad dressing spray and will take it with me from now on when I go to restaurants where I intend to order salad.
posted 3-Jun-2008 11:50pm

I had chicken roasted with mandarin oranges, onions, fresh sage and rosemary, steamed broccoli with fire roasted red pepper sauce, mashed potatoes and cantaloupe. I am trying to go for bigger gaps between eating. I was eating way too often and it resulted in eating way too much. I ate 4 times today and there were at least 4 hour gaps in between meals. I am so used to eating in the evening (good things but too much of a good thing is not a good thing smile so it is hard to cut back.

Good idea Hilda to make the croutons form the Ezekial bread.

I have only eaten good wholesome food today...woohoo
posted 4-Jun-2008 1:00am

Does anyone have a favorite peanut butter without sugar? I had grilled chicken with mushrooms, fresh steamed green beans with a little olive oil,sauteed squash, steamed broccoli and a handful of almonds for dinner tonight. I like a big spoon of peanut butter for a snack at night, but know that's probably not a great idea.
posted 4-Jun-2008 11:28am

I bought some talapia fillets last night. Does anyone have recipes or spices for baking them?
posted 4-Jun-2008 12:06pm

Faye, have you tried just plain peanuts instead? Or Blue diamond whole almonds? I can only find them at Walmart.
posted 4-Jun-2008 5:49pm

I baked the tilapia fillets with a little butter, salt, pepper and paprika, and they turned out very well. I'm sure there are more spices that would be even better, but I was fine with these. I had frozen chopped broccoli with a little shredded cheese on top, and sweet potato fries baked with a little nutmeg, cinnamon and butter drizzled over them.
posted 4-Jun-2008 8:11pm

I made a white bean soup with spinach and had a chicken (with the left over chicken from last night) sandwich on Toasted Ezekial bread and some cantaloupe. This was very satisfying. In fact I think all this good food we are all eating is very satisfying and helps to curb the cravings. I am still trying to have longer gaps between eating than I am used to. In fact unfortunately I am not used of hardly any gaps between eating smile, so this is a challenge but I feel good about it. I always embrace things in idea that I like ,,,,,, such as the common advice today to eat frequently,,,,,,I suspect they didn't really mean as frequently as I was popping handfuls of nuts and eating fruit and pretty much good stuff but all the time. Another thing I really got off on was the idea that dark chocolate was good for I think I have said before if that is the case I am one of the healthiest people you will ever know smile Anyways this has been a good week and I am feeling good about the new habit of eating less frequently. I am also staying off the scales for a while.....that weighing so frequently didn't seem to be all that helpful. I have 40 lbs. to lose.....50 would be even better. I can't remember who I am trying to lose 22 of those by November with smile......but good luck to us, eh!!!!
posted 4-Jun-2008 8:15pm

Faye there are a number of good peanut butters without sugar. Just look at the ingredients and find one that has just peanuts and maybe a little salt. I usually buy organic and the organic ones I have bought never have any of the other ingredients in them that Skippy and so forth has.
posted 7-Jun-2008 12:14am

Is it ok to eat sugar-free yogurt from TCBY?
posted 7-Jun-2008 9:28am

If any of you like to watch Christian tv, there is a good program on obesity and overeating on It is John and Marty Copeland's program on May 27th. Go to that website, click on US, then go to Media, then the May 27th program. It is a 30 minute video.
posted 7-Jun-2008 2:19pm

Faye I assume the yoghurt itself may be okay if it is sugar free but you couldn't have it in a cone. I guess the thing I am asking myself more and more though many calories does that have in it and then how much nutrition. If I eat that is it going to make me feel satisfied or craving. I am really trying to choose the whole foods and wholesome foods.....I think an "artifical" treat is okay occasionally but overall I think we will have greater success if we are switching old habits (having treats,,,,,,for me that has been something I have done way too much)to replacing that habit with food like fruit that is both yummy and good for you. That is just my opinion. Something I find to be a fabulous treat is plain yoghurt (I find that it is better if the yoghurt isn't fat free....low fat is fine but fat free isn't as creamy and is more tart)......with some chopped up fresh pineapple, a little chopped banana and a sprinkle of organic coconut (most other coconut has icing sugar, propylene gycol and I don't know other assorted chemicals in it).
posted 7-Jun-2008 3:11pm

Faye I just checked out TCBY's nutritional info on line......the sugar free yoghurt only has 102 calories for a 125 gms. of yoghurt....would that satisfy you or would it leave you wantingsmile

For instance you could have an apple and eat it with 1 tsp. of peanut butter mixed with one tablespoon of light cream cheese as a spread on your apple slices for about 125 calories.....I know that feels like a treat and tastes yummy. Or an apple with one or two cheese sticks. You could have 2 navel oranges for 130. But then again if you are craving ice cream and want no sugar yoghurt then you could have it. What I am trying to say is that I am trying to change my sweet tooth and sugar addict personally I am trying to make more nutritious choices with the hope that I will "slay" the sugar craving ways.
posted 7-Jun-2008 4:56pm

Yes, I do have to keep my sweet tooth under control. Thanks for looking up the info for me. I am eating a handful of almonds when I am craving something good. I'm afraid, once again, that I am eating too much of a good things with the almonds, but they do seem to satisfy me. I have felt better overall after being on the diet for a week and a half.
posted 9-Jun-2008 11:59am

Hello, everyone! I've just recently started NFNS, and I feel better and lighter each day. There is one thing that has helped me and I want to recommend to others. Uncle Sam cereal. It contains whole wheat kernels and flaxseed and no sugar or flour. (the berries version contains 2 gr.sugar from the fruit) IMHO, it tastes pretty darn good. I only put a small amount of milk in it and it stays crunchy. I have avoided making bad food choices by having a cup of this cereal with a very small amount of skim milk. I have found it at Wal-mart and Kroger so far.
posted 9-Jun-2008 11:44pm

Laney, thanks for the cereal idea. I will try it this week. I made sugar free cherry jello (which is on sale at Walgreens this week) made with one cup of applesauce instead of the second cup of water. Should satisfy all sweet tooth cravings.
posted 10-Jun-2008 8:43am

You're lucky Hilda. I can't have artificial sweetners because they cause me to have symptoms similar to lupus. About a year ago, I had to give up diet coke and for the first three days I thought I was going to die. I think the theory artificial sweetners might make you crave sweets/carbs more may have some merit. I lost 10 pounds when I stopped drinking diet coke. Of course, I drank WAY more of it than any human being needs to consume--thus the horrible withdrawals on those first three days!
posted 10-Jun-2008 11:50am

I am lucky so far, not to be allergic to any food that I know of. I like to put a little fruit juice in my water to flavor it, so I can get my water for the day.
posted 11-Jun-2008 10:15pm

Laney, what kind of symptoms did you have? How did you figure out that it was the artificial sweetener that was causing them? I'm assuming that you don't have any of the symptoms now that you stopped the artificial sweeteners. Did the symptoms disappear immediately?
posted 14-Jun-2008 7:33am

Hello, I am definately an overeater. Tried every diet but I was just too damn hungry. I can stick to this diet. Some people are a little confused so let me just say- NO SUGAR NO FLOUR of any kind including whole wheat. 6/14/08 5'9" tall 208 pounds. Let me add if you have a trigger food for example potato chips like I do, that food should also be avoided.
posted 14-Jun-2008 2:12pm

Greg you most certainly aren't the 'lone ranger'....with your statement, "I am definitely an overeater". I think that people who have weight problems are most generally people who "overeat" and under "move". I guess we could spend a lot of our time trying to undercover what is at the root of the 'over eating problem" but overall I think the most helpful thing is changing habits. NFNS helps people change habits.....if they follow the principles of the program and if they have patience. I believe that people (such as myself) who have been on and off diets for so many years with the occasional success but overall too many failures begin to believe that they can not truly have long term success. Anyways there is still the possibility of overeating on NFNS......if you follow the program then I found the cravings were reduced but my old habits of overeating caught up to me with foods that were "legal" but still dumb to overeat them. I did one week of NFNS with an abstinence approach...that was really successful but then I backslid and need to get going again. I liked that abstinence eating helped me realize I can go for 4 or so hours without was hard at first. I want to return to NFNS principles with an abstinence eating style.......I could be snacking constantly and mindlessly that is my "old" habit.
posted 15-Jun-2008 6:38am

Let me thank all of you for the wonderful ideas on this web site. I did buy Uncle Samís cereal and triscuit crackers and I was disappointed that there are so few foods with no sugar. After trying so many diets I was not sold on this one until I saw the idea on the food addicts web site. Bronwyn, I did not understand what you meant by abstinence until I went back to that site. It states for anyone who is curious:
Food addicts have an allergy to flour, sugar and quantities that sets up an uncontrollable craving. The problem can be arrested a day at a time by the action of our weighing and measuring our food and abstaining completely from all flour and sugar.
FA defines abstinence as weighed and measured meals with nothing in between, no flour, no sugar and the avoidance of any individual binge foods.
To be honest I am not ready at this point to weigh and measure food, for me that would end the diet the first time I was hungry. But I know I can avoid all flour and sugar. I do honestly think that will greatly reduce my appetite. Thanks!
posted 15-Jun-2008 7:44am

Hilda, I read all the messages and I wrote down your food list. I found it very helpful. Any new foods to add to the list? Also one question, what about white rice?
posted 15-Jun-2008 10:25pm

Greg, abstinence as I have had it explained to me by someone who did O.A. was to abstain from things that cause you to overeat. You could pick whatever was your trigger to do as abstinence. As I understand it a common thing to abstain from is flour and sugar. The other part of it that my friend did was to not eat between snacks as that seemed to be a trigger for her to overeat. I constantly want to eat.....eating NFNS helps me to curb my cravings for sweets but I still find that I am snacking too overall eating too much and therefore having too many calories. So for me I am trying to incorporate NFNS and no snacking as I tend to overeat by eating often. I also want to avoid counting calories, fat grams or anything kind of count. I am having a hard time getting back to this but I want to eat NFNS and no snacks......stop the eating so often and too much. Or to eat only planned snacks instead of grazing. I do think you will find that your appetite is reduced by eating NFNS but it is easy to start having savory things like chips and salsa.
posted 15-Jun-2008 11:52pm

I had a wonderful French Kiss melon this weekend that was on special at my grocery for $2.99. It is sort of like a cantaloupe. I have also been eating baby carrots with the hummus and bought a can of butter beans today. Also had deviled eggs at a Father's Day supper. I am down 1.5 pounds this week. Always before just one pound a week.
posted 16-Jun-2008 5:45pm

Brown rice is better for you, so I stick with it.
posted 17-Jun-2008 2:26am

Hilda what is your total weight loss and in how many weeks......give us inspiration smile
posted 18-Jun-2008 12:18am

I started April 1st and have lost one pound each week, until last week when my scales showed 1.5 pounds. I had started at 194, the most I had ever weighed. I have really enjoyed trying new foods that I usually didn't eat.
posted 18-Jun-2008 9:03am

Hilda, hip-hip-hooray for you, 1lb per week is alot of weight, just think what a lb of butter looks like, that is what you are losing every week. My hat is off to you.

your suggestions have been helpful to me, thanks
posted 18-Jun-2008 11:59am

I have eaten only two "forbidden" foods that I can think of since April 1st. Once was by accident when I got sweet raspberry tea in a restaurant when I had asked for unsweetened, and I went ahead and drank it.(Should have sent it back) The other was a small serving of dessert. I have been surprised at how easy it has been to stay on track. I guess it is because real food is satisfying and fills you up when you eat the right amount of fruits and vegetables. It's when I was leaving those out of my diet that I got into trouble. I am just so glad to feel so much better.
posted 18-Jun-2008 12:54pm

Faye, I had unbelievable joint pain. Every single joint in my body ached, ankles, elbows, knees,fingers, toes, everything. It was so excruciating I could barely function. They ran many tests and said I had an elevated "SED" rate which meant Lupus or maybe Rhematoid arthritis. I did some research about the symptoms and found there may be a connection to Nutrasweet. I was desperate and would try anything. So I gave up Diet Coke cold turkey and anything else with Nutrasweet. About a week later all symptoms went away and my blood "SED" rate went back to normal. Of course, the doctors said it couldn't be the nutrasweet, cuz the FDA said it was safe. Baloney! Maybe not everyone has the same effects that I did but I don't see any other way it can be explained. I don't know if Splenda would bother me or not but no way am I taking that risk, so I just do not consume any of it. I really believe I was poisoning myself with Nutrasweet. After all, these are chemicals, sold by a company that manufactures chemicals. Yes, real sugar is bad but I don't believe artificial sweetners are a good alternative.
posted 19-Jun-2008 5:23am

Hilda I was moving along and losing at about the same rate as you. I did that for 2 months lost 10 pound. Then I felt I had hit a plateau and got discouraged and blah, blah blah..... Anyways my program collapsed because I got discouraged and started to deviate. I have found it hard to be as good as I was those first two months. Anyways I applaud you for your patience and determination to keep going. The truth is I never actually felt deprived when I followed the program to a "T"....strict about the NFNS. Eating NFNS just isn't that restrictive and you don't have to starve......but you do have to be patient and determined which you are so good for you!!!! As I mentioned previously I am up 5 lbs. but I am going to quit making excuses to get back to my original enthusiasm......and strive again for that wonderful 1 lb. a week loss. Yes Greg I had visualized the butter when I lost the 10 lbs.....gee 10 lbs. of butter is a lot to pare off of your body, eh smile
posted 19-Jun-2008 8:40am

Bronwyn I have read all the messages and in my humble opinion you keep raising the bar for yourself until you can't do it. Only commit to stop eating flour and sugar and expect a very slow weight loss for let's say six months. Even if it is only 1/2 pound per week, that is still 13 lbs. After 6 months you can think about the next step.
posted 19-Jun-2008 8:42am

Bronwyn that message was from me.
posted 19-Jun-2008 10:55am

I agree. In a year we will have as much as 52 pounds off. Right now I can't think of any junk food worth eating to sabotage that goal.
posted 19-Jun-2008 12:21pm

I think to get yourself motivated you have to get some inspiration. I know Dr. Phil's book ,The Ultimate Weight Solution ,pulls no punches. I underlined the parts that really spoke to me and I re-read the hightlights from time to time.
posted 19-Jun-2008 12:32pm

Make the decision to step up and do what it takes to have what you want. Minimize opportunities that invite needless snacking, overeating and binging. Get rid of all your fat clothes.Re-engineer your environment for success. -Dr. Phil

One thing I did was to get a cooler and always take my food with me on day trips, so I could stay on track. Get rid of all foods that are off limits.
How has everyone re-engineered their environment? Are you taking your food to work? Take a cooler with you when you go out to eat, so you can take half of your entree home.
posted 19-Jun-2008 2:08pm

Yes Greg that is me....take a simple program and make it complicated smile I always do that truly.....massage what I am doing to make it better and in the end I just make it overwhelming........everything not just diets!!!!

Hilda this is great....."Right now I can't think of any junk food worth eating to sabotage that goal". I am going to tell myself that over and over. Another mantra I tell myself is ..... "I am really good at having no sugar but I am not very good at having just a little sugar"..... that often helps me to not start into eating the sugar especially chocolate.

I am going to KISS (keep it simple) this program and get back on track!!! I have several events coming up that it will be difficult to stick to the program but I have done it before and I can do it again.

Yeah for us we are moving ahead because we just keep on trying!!! There is an excellent black bean and quinoa salad on line.....very tasty, easy to make and nutritious.....I am making a big container of that today and eating it with fresh avocado and tomato.
posted 19-Jun-2008 2:09pm

The above message is from me.....
posted 19-Jun-2008 5:24pm

Sorry to be posting so much but I just had a fabulous salad. It is quick and easy to make and stores well in the fridge. On there is a Quinoa and Black bean salad serve I chiffonaded some baby spinach topped with a cup of the salad mixture, sprinkled just a touch of lite cheese, and then topped with chopped fresh tomato and avocado ....... so good and now I have it in the fridge for quick lunches and snacks. Just had to share.....
posted 20-Jun-2008 12:21am

How many of the people on this site own a pedometer? I don't. I am re-reading my Dr. Phil book and will be getting one. 10,000 steps a day is recommended. BE-DO-HAVE. Be committed. Do what it takes,and you will have what you want. What "event" is more important than you getting healthy? You can eat something before you go, partake of only the healthy choices, or have a small portion(3 bites) of the birthday cake or whatever special is served, and have a snack when you get home. You have to make the right choices. You must hold yourself to higher standards. You can't be wishy-washy about your decision to get your weight under control.
posted 20-Jun-2008 12:57am

Get excited about getting your weight back in control.Expect to feel healthier. Expect to improve the quality of your life, and possibly even save it.- Also from Dr. Phil's The Ultimate Weight Loss Solution
posted 20-Jun-2008 6:37am

Hilda, If you get a pedometer make sure you get a good one. The cheaper ones are really useless. I am 53 and I just finished my teaching degree this year, as part of that degree we were to wear a pedometer for 12 weeks. I was excited about wearing it because I always heard good things about them. For our group of 19 students not one person stuck to wearing it for 12 weeks. They were a pain. Sometimes it worked and sometimes it did not. A better model might have yielded better results.

I liked the Be-Do-Have
posted 20-Jun-2008 10:32pm

Does anyone have a good pedometer? What brand and where purchased? I was worried because I don't wear slacks with a pocket or belts, so I'm not sure how to make it work.
posted 21-Jun-2008 7:12am

6/14/08 5'9" tall 208 pounds, 6/21 204.5 pounds,
posted 21-Jun-2008 10:04am

Very good week for you! What foods did you eat?
posted 21-Jun-2008 4:15pm

Hi. I just started the no flour no sugar diet today. I did have some tortilla chips but it said on the ingredients stone ground corn. so I figured that was ok.
posted 21-Jun-2008 11:39pm

Good luck and welcome, Sandy. Hope you can share some recipes and meal ideas with us. I am curious as to why you chose this lifestyle change and if you have friends who have had success with it. I made my decision after reading Dr. Gott's column in my local paper and then buying the book.
posted 22-Jun-2008 8:39pm

Hilda, Honestly I have eaten everything except flour and sugar. I would not recommend my way to anyone else. I had fries at White Castle and home fries at the diner and white rice with Chinese food. I am going to make two changes to my diet; I will only buy brown rice for the house and I will only buy low fat cheese. I have been eating an awful lot of rice. With all that said, I still feel lighter! Because I only expect a one pound weight loss for the week (which I will be very happy with) there is no pressure. At least this is a program I can stick with.
posted 22-Jun-2008 11:03pm

I agree that one pound a week is an attainable goal. I am very happy with that, too, Greg.
posted 23-Jun-2008 1:17am

Page 86 of Dr. Gott's book says to avoid tortilla chips. Corn tortillas if made with ground corn are ok. Page 97 says tortilla chips usually contain corn flour although some brands use only corn meal. On page 124 he has a recipe that calls for baked tortilla chips and says (just make sure they don't contain flour) I am having trouble at Mexican restaurants because I want to eat too many chips.
posted 26-Jun-2008 1:10am

Greg is your style of eating leading to weight loss. I have been back on NFNS for 9 days now. I have done well with the NFNS but I am eating too many nuts......obviously over consumption of something that caloric isn't translating into weight loss. I feel strengthened in my commitment to eat no sugar and no flour.....I am not finding it difficult. I have to cut out the nuts though if I want to lose weight. I am eating good, whole foods but excessive calories in nuts.
posted 26-Jun-2008 8:38am

I am still losing very slowly. Don't be too quick to give up any food. If you give up nuts there will be another energy dense food to take its place. How about every time you have a small handful of nuts you also have a piece of fruit or a salad? Have you kept most of your weight loss? If so it may take a little longer to start losing again. If you kept most of your weight loss and you are back on track Bravo and be patient.
posted 26-Jun-2008 12:57pm

I've been reading the posts for a while and decided to put one in of my own. I started the NFNS diet a week ago but have not lost any weight. I am trying to weigh only once a week so I don't get discouraged. I think I may be going overboard on "allowed" foods and consuming too many calories. I will keep trying and hopefully will lose some by next week.
posted 26-Jun-2008 2:24pm

Janie calories do count even Dr. Gott says that. The basis of weight loss on this program is that without eating flour and sugar you should be consuming less calories. Most the foods that have flour and sugar in them are high in calories and low in nutrition, plus many of them just leave you feel unsatisfied and craving. I agree that you can go overboard with the allowed foods and not lose weight. I am not going to stop eating nuts (which is the item I am presently going overboard on) but, I do need to eat it much more moderately than I am if I want to lose weight. When I was losing weight I was not eating tons of nuts.....just my habit to sabotage my success,
posted 26-Jun-2008 2:28pm

Thanks for the info. I am trying to control portions. My biggest problem is at night when I'm watching TV. I'm trying to eat more fruit and veggies. Wish me luck!
posted 26-Jun-2008 3:50pm

How much weight do you want to lose Janie?
posted 26-Jun-2008 4:54pm

I have not started the diet yet but I am starting it on Monday after I go to the store. Can you have lean red meat? Can you have 1/2 of a baked pot minus the butter and sour cream or a baked sweet pot.? Any starting tips? What do you eat for breakfast?
posted 26-Jun-2008 7:37pm

Hi Bronwyn, I want to lose 50 lbs. The most I've ever lost (I've been overweight most of my life) was 39 with Weight Watchers but I gained it back. I know I have a long road ahead of me.

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