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No Sugar No Flour Diet Reviewed

The truth about the No Sugar No Flour Diet

Diets exposed list | Articles index

This diet, unlike most, actually has some merit. Here, we'll look at its benefits and its shortcomings.

Diet described

The no sugar no flour diet is exactly what it says it is. The idea behind this diet is you avoid the junk calories you would get from foods containing sugar or flour. Note that sugar comes in many forms. If you read a label, you may not see sugar at all--but the product may be loaded with sugar in the form of maltodextrin, fructose, corn syrup solids, high fructose corn syrup, and so on. Usually when you see flour on a label, that flour has been so highly processed it has the same effect on you that table sugar does. Thus, by avoiding flour as well as sugar you minimize empty calories. Another issue with flour-based products, is they typically also include hydrogenated oil--which is very, very nasty.

What's wrong with flour and sugar

Let's include "flour," from this point forward, in "sugar"--with the assumption we mean highly processed flour. Note that flour is usually highly processed. When we say sugar, we are talking about all highly refined carbohydrates plus root vegetables and cultured grains (e.g., corn) but not carbohydrates in general.

Here are some drawbacks to sugar in your diet:

  • Provides nutrient-free calories, rather than the "calories plus nutrition" you get in whole foods.

  • It makes foods more calorie-dense, meaning you get more calories from the same amount of food.

  • Typically, sugar is added and unnecessary. When you eat a piece of broccoli, you get the carbohydrates in the broccoli. You get enough carbohydrates from your normal foods (fruits, vegetables, and barely processed grains) without adding more.

  • Sugar causes unwanted responses. Because sugar (as defined here--highly processed carbohydrates) is highly glycemic, you get a huge and harmful insulin response. One result of this is your body converts the sugar to fat for storage. See our articles: How Calories Become Fat and Hidden calories: how to find them, how to fight them.


Benefits of the diet

Simply put, the diet removes the harmful overdose of highly-glycemic sugar. This alone will cause a reduction in the rate of bodyfat accumulation, even if your calories remain the same. However, if you are taking in more calories than you are burning off you wil still gain fat.

And don't think you can just burn off the extra calories by going for a walk after gorging yourself. If you work a 40 hour week and tell your boss you are going to use 100% of your time for a full week to walk on a treadmill, you will lose just under a pound of fat by the end of that week.

Think you can go to the gym to burn it off? Good luck. You have to do about 10,000 situps to burn a pound of fat. 

So, the key is calorie reduction. If your diet includes added junk like bagels, bread, pastries, and so on--eliminating those things without replacing them with something else may tip the balance toward fat reduction.

An added bonus of this diet is most flour-based products also contain hydrogenated oil. This toxin is so carcinogenic that you run a high risk of colon cancer simply by eating it.

So, this diet addresses some major problems.


Shortcomings of the diet

While this diet addresses some major problems and eliminates the number one source of additional body fat for the typical person of today, it is fundamentally flawed. That's because it's an exclusion diet. In other words, it tells you what not to eat--but fails to tell you what to eat.

Yes, if you eat a lot of sugar this diet will certainly help. But, it will not correct your other dietary problems. That is a flaw that all "diets" have. This diet is simply part of an overall intelligent eating plan. It is not, and cannot be, such a plan itself.

What should you do? If you haven't done anything to address your nutrition, start with this diet--then, develop an eating plan for what you should be eating, how  much you should be eating, and when to eat.

Here are some other articles to help you do just that:





Article Authorship

The articles on this site are authoritative, because:

  • Every contributor is an expert in his or her field.
  • The articles comply with the accepted principles of the bodybuilder literature.
  • The articles comply with the teachings of such luminaries as 8-time Mr. Olympia Lee Haney.

 Where an article is not bylined with a specific author's name, it was written by Mark Lamendola (see photos on home page and elsewhere on this site). Mark is a 4th degree blackbelt, has not been sick since 1971, and has not missed a workout since 1977. Just an example of how Mark knows what he's talking about: In his early 50s, Mark demonstrated a biceps curl using half his body weight. That's a Jack LaLanne level stunt. Few people can even come close. If you want to know how to build a strong, beautiful body, read the articles here.

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