What Are No Flour No Sugar Diets
The no sugar no flour diet has grown to be quite popular over the years, but where did it start? This weight loss program was first developed by Dr. Peter Gott, a medical practitioner, and health columnist. Dr. Gott believed that food with a lot of sugar and flour was why most Americans were unhealthy and overweight.
You can find these components in highly processed foods. He, therefore, argued that cutting down on them would lead to significant weight loss. So you cant eat processed foods that have flour or sugar. What then can you eat? Next, we look at what foods you can and cant eat in diets with no flour or sugar.
Foods that are forbidden in this dietary plan include:
What Is Almond Flour Is It The Same As Almond Meal
Almond flour is a paleo and grain free flour made from blanched almonds that have been ground into a fine consistency.
The skins are usually removed after blanching, resulting in a light color and smooth finish. Almond flour gets its name due to its texture resemblance to wheat flour, but it contains no gluten.
Almond meal is also made from ground almonds but tends to have a courser texture and darker appearance due to the skins being left on the unblanched and unpeeled almonds.
While there are differences between almond flour and almond meal, the two can be used interchangeably in many low carb recipes, including the almond banana bread recipe below and in my Keto Peanut Butter Cookies.
Above, watch the almond flour banana bread recipe video
Flourless Chocolate Cupcakes Aka Almond Flour Chocolate Cupcakes
Can I use almond flour interchangeably with other flours like coconut, oat, or all-purpose flours?
Again, it depends on the recipe. Each one of these flours has their own characteristics and it is really hard to give you an exact ratio. I found baking with coconut flour is the hardest as it absorbs liquid more than any other flours, whereas oat flour has been a much easier one to work with.
I have been experimenting with adding/removing and substituting almond flour in my favorite recipes with other flours, and sadly have not been able to find success in a formula that works for every recipe.
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Keeping Your Cardiovascular System Strong And Healthy
A healthy heart powers you through all your activities, from your intense workout routines to your late-night work deadlines. However, keeping it fuelled up with caramel lattes and cookies wont do your heart any good in the long run. A study done in 2014 supports this notion .
The studys result was as follows: People getting 17% to 21% of their daily calories from sweet stuff had 38% higher chances of dying from heart diseases. This is in comparison to those who kept their added sugar intake at 8% of their daily calorie consumption .
Looking at all these health benefits, maybe you want to get in on the diet. However, perhaps youve never been on any dietary plans before and wonder how to start a no added sugar diet and see it through. Read the following section to find out how to go about this.
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Spaghetti Squash Lasagna Boats
Transform a simple squash into deliciously cheesy lasagna! Spaghetti Squash Lasagna Boats have a creamy spinach filling and a hint of Italian herbs. Easy to make with your Instant Pot, this recipe is everything you love about lasagna, without the carbs! Love Italian food but not the sugar and flour? This Crustless Pizza Casserole is
Spicy Roasted Cabbage Wedges
Roasting vegetables always produces nice caramelization and flavor. However, small chunks of veggies get boring to eat.
These wedges bring a different technique into the picture. They look great when served at a dinner party, and they taste even better.
We recommend cooking up some shredded chicken to eat on the side to get your protein in so you dont feel hungry an hour after eating them .
By the team at SkinnyMs. It takes about an hour to make this recipe. Recipe available here.
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The Secret To Make Healthy Cake
The secret in this recipe for a healthy chocolate cake is that the sugar and flour is replaced with dates, bananas and coconut oil. These ingredients brings the sweetness and softness into the cake which is normally the sugar and flour’s main purpose.
See also:Recipe for Danish Butter Cookies
Of course the cake is not completely sugar free – the dark chocolate does contain some sugar but not in the same amount compared to a regular cake. We have used dark chocolate with a cocoa content of 70 % which has a rich and strong chocolate taste.
If you are trying to cut down on sugar and gluten we definitely think you should try out this healthier chocolate cake. If you are looking for a completely regular chocolate cake we can also recommend this one – it’s also moist and super delicious.
What Is A Big Mac
Remember that jingle, Two all-beef patties, lettuce, cheese, pickles, onions and a sesame seed bun? Its the catchy description of McDonalds most famous menu itemthe Big Mac burger.
None of us are under the impression that Big Macs are exactly good for us but theres a reason their popularity is endured .
Theres no denying this combo of beef, cheese and pickles is tasty, especially when its covered in that tangy, creamy sauce!
I took the flavors everyone loves about a Big Mac and transformed them into a fresher, healthier and much more delicious meal-worthy salad. Big Mac Salad makes a satisfying lunch or dinner, and with all that good burger flavor its a great way to encourage kids to eat their greens.
This isnt your average cheeseburger salad, folks. I did my best to hit ALL the Big Mac flavors from the zesty onion right down to a homemade version of that famous special sauce.
For another easy recipe, try this homeamade Cheeseburger Soup!
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Rice Cakes Nut Butter & Fruit
- Grain: 1 oz dry rice cakes
- Protein: 2 oz nut butter
- Fruit: 1 banana or apple
Packing List: Knife, cutting board.
- One recipe of these cookies makes a complete and filling breakfast. They dont need to be refrigerated and will keep for about a week. Recipes are in the link above. Great for airplanes and hiking!
Packing List: A baggie with your cookies in them! No prep required.
Caption: Breakfast Cookies & Tea on a Plane
- Grain: 1 oz dry rolled oats or instant oats
- Protein: 4 oz yogurt or milk
- Protein: 0.5 oz flax, hemp, or chia seeds
- Protein: 0.5 oz nuts for topping
- Fruit: 6 oz fruit for topping
- Spices: 1/8 tsp cinnamon
Directions: Stir together oats, yogurt, a little water , seeds, and cinnamon. Store in cooler to refrigerate overnight. Add fruit and nuts before eating.
Packing List: Cooler, tupperware or jar with a lid, bowl, spoon, cutting board, knife.
Caption: Overnight Breakfast Porridge in the forest Rolled oats, unsweetened soymilk, pecans, banana, cinnamon
Dont Overprocess The Peanuts
Your food processor will do all the work for you when making sugar-free peanut butter cookies. But when you add the peanuts, be sure to pulse and dont run the processor continuously.
You want the chunky pieces to stay in there, and if you process too much, theyll be gone. Thats how you get the delicious crunch in your sugar-free peanut butter cookies!
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Get Besti Sweetener For Sugar
This sugar-free peanut butter cookie recipe was originally published on November 8th, 2017, and the post was republished in April 2021 to add updated pictures and useful tips. The recipe is the same.
Ive been making sugar-free peanut butter cookies for a few years now. They are super easy and so good!
The idea originally came from the recipe for flourless almond butter waffles. That one is made with eggs and almond butter as the main ingredients. Ive also made them with peanut butter, which works equally well.
Flourless peanut butter cookies are the same idea. Believe it or not, these are easy peanut butter cookies with no flour and no sugar. The nut butter and eggs combine surprisingly well to form a wonderful sugar-free cookie dough.
I first made this keto peanut butter cookie recipe for a fun Cookie Week that I had here at Wholesome Yum, where I published a recipe for sugar-free cookies each day for a whole week. If youre catching up, check out the chocolate peanut butter no bake cookies and lemon meringue cookies from the same week originally.
Portable Sugar & Flour Free Meals Ideas For Road Trips & Camping
Looking for healthy trip-friendly meals to fuel an upcoming adventure? Here are a few tips.
My husband and I love to van camp. We love our Toyota Sienna mini-van and have removed the seats to convert it into a mini-camper. Weve taken multiple cross country road trips in this fashion over the years, staying in campgrounds, national parks, and the occasional Walmart parking lot.
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Tips For Baking Peanut Butter Cookies
- The mixture comes together quickly. It may be a little dry, but just make sure the peanut butter is blended in completely.
- Use a fork to make crisscross indentations into each cookie.
- If you were baking traditional peanut butter cookies, you would dip your fork in flour to help the dough not stick to the fork, but since these are no-flour cookies, I found spraying the fork with non-stick cooking spray helps.
Tried this recipe? Let me know in the comments and don’t forget to rate it!
Choose The Right Peanut Butter
I prefer to use natural peanut butter without sugar, but the problem is, many brands are too runny and can seep oil all over the place during baking.
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Recipe For Healthy Chocolate Cake Without Refined Sugar And Flour
Today many people are talking about cutting down on fat and carbs, and the fitness centers are packed with people working out and trying to get in shape.
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We have several times said that it’s sad to take some good food and replace a few ingredients with healthy choices. Most of the times you risk to replace some ingredients that was there for an important purpose – and by that changes the specific dish to something bad.
We believe that food should taste good, and if it’s unhealthy we just eat less of it. The first time we came across this recipe for a healthy chocolate cake without sugar and flour we had our strong doubts whether it was any good. We have always thought a chocolate cake should at least contain sugar and flour – we couldn’t be more wrong!
This chocolate cake is so delicious! It has a wonderful taste, it’s soft and moist exactly as a chocolate cake should be.
Can You Use A Different Sweetener
As explained above, monk fruit allulose blend is the best sweetener for sugar-free peanut butter cookies, because it helps make them soft and chewy, with no aftertaste or cooling effect. You can also use plain allulose for a similar result.
I used to make these sugar-free cookies with erythritol, but dont recommend it anymore because it creates a noticeable cooling effect and also hardens the cookies too much. Feel free to try it if thats all you have, though.
If you decide to swap in erythritol or allulose instead of Besti, use 1/2 cup sweetener instead of 1/3 cup. Learn more about the differences in my keto sweeteners guide.
Definitely avoid swapping in anything super concentrated , because the volume will be too different. The sweetener does help provide some structure in the cookies.
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Zucchini Noodles With Lemon Garlic Cream Sauce
This dish could be made as a main dish or a side. It would be delicious with some salmon flaked on top.
The best part is that the noodles arent made of grains. The cream sauce is not made of dairy.
When you try to eat more veggies, theres something about the texture that can feel boring.
Roasted vegetables all start to taste the same after a while. Steamed veggies are something that even most babies wont eat. They just never seem to have enough flavor.
Without good flavor and texture, vegetables can be bland and mushy. This dish simulates the al-dente texture of spaghetti with the smooth feel of cream.
The flavor is also out of this world.
Note that if youre doing our 21-Day Fat Loss Challenge, this is a good one for AFTER the Challenge because it does contain cashews!
By Lorie at Be Whole + Be You. It takes 25 minutes to make this recipe. Recipe available here.
How To Make Keto Peanut Butter Cookies
TIP: Press cookie dough into the scoop tightly before releasing onto the sheet pan.
- Flatten. Flatten cookies using a fork in a criss-cross pattern.
FYI: You may prefer to flatten them a bit more than the photo below. They wont spread.
- Bake. Bake the low carb peanut butter cookies until golden.
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No Sugar No Flour No Problem
Dr. Peter Gott has helped thousands of readers shed pounds and keep the weight off for good. From delicious meals to helpful tips, his foolproof weight-loss plan has it all that is, everything except flour and sugar. But before you hit the panic button , find out how its possible to lose weight painlessly. will guide you every step of the way. And yes, cheating is allowedWhy This Diet?Flour and Sugar: Why Are They So Bad?Simple carbohydratescarbohydratehigh fructose corn syrupWhat You Can Eat
- Starches and grains: rice, oats, potatoes, corn
- Legumes: beans, nuts, seeds, peas
- Meat: fish, chicken, lean pork chops, extra-lean ground beef
- Dairy: eggs, low-fat yogurt, low-fat milk, low-fat cheese
- Fats: olive oil, sunflower oil
Whats Cookin?The book includes a sample two-week eating plan, along with recipes for every meal of the day. Follow the schedule exactly, partially or not at all. As long as you stay away from flour and sugar, youre still following the rules of the diet.Dr. Gott recommends trying at least one of the recipes. Many readers are surprised by how delicious a no-sugar, no-flour recipe can taste, he says. Recipes include entrées such as Curried Lentils with Butternut Squash and waistline-friendly desserts like Peach and Blueberry Crisp.
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Healthy Oatmeal Muffins Recipe
Muffins are an easy, portable breakfast choice but the amount of sugar and oil found in most muffin recipes puts them firmly in the junk food category.
This healthy oatmeal muffins recipe outshines traditional muffin recipes in three ways:
If these substitutions sound like a recipe for cardboard, dont be alarmed! Toasting and grinding the oats results in a smooth muffin with a slightly nutty favor while the fruit and honey provide enough sweetness to tempt even picky taste buds.
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Almond Flour Crust Used In Strawberry Mascarpone Tart
Did you know you can make an almond flour pie crust that you can use for your favorite tart recipes? This Strawberry Mascarpone Tart uses an easy to make an almond meal pie crust that you can make both with almond flour and almond meal. It is my go-to almond flour crust recipe I use for all my baking needs.
Why This Cake Recipe Is Best
They say you should get 3 to 5 servings of vegetables a day. Why not make one of them carrot cake?
Im kidding. Mostly.
- Made with a combination of almond and coconut flour for perfect texture and flavor.
- Natural monk fruit makes keto carrot cake deliciously sweet without the after taste of artificial sweeteners.
- No carrot cake is complete without cream cheese frosting!
While it may not count as an official serving of fresh fruits and vegetables, this carrot cake is a notch above traditional recipes. Without the added sugars or flours, you can enjoy deliciously moist frosted carrot cake . . . and not worry about a sugar crash later.
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Food Prep Before You Go
I like to pre-portion my meal components before I leave into single serving containers or ziplock bags. These can easily be stored in a cooler or food bins. This makes it so that it takes zero effort to put a healthy meal together after a long willpower-depleting day of adventuring. At mealtime, I just grab all my components and throw everything onto a big camping plate.