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How to Lose Weight by Eliminating Sugar & White Flour

By Aglaee Jacob ; Updated July 18, 2017

Experts from the Nutrition and Metabolism Society, an independent health organization advocating the dissemination of nutrition science, say carbohydrates are responsible for the higher weight of Americans today. Americans may have decreased their fat intake since the 1970s, but they increased their consumption of carbohydrates from breads, pasta, pizza dough, breakfast cereals, cookies and muffins. Sugar and white flour are a significant source of refined carbs in the American diet. You can lose weight more easily by eliminating sugar and white flour from your diet.

  1. Measure your weight and the size of your body. Many people can lose body fat after eliminating sugar and white flour, even though the number on the scale does not seem to budge. Measure your chest, waist, hip, thighs and arms so you can track changes in your body as your lose weight, especially if the number on the scale is not moving.

  2. Purge your kitchen of foods containing sugar and white flour, such as breads, pasta, cookies, breakfast cereals, cakes, pizza and pies. Read ingredient labels. Sugar may appear under the hidden names of glucose, fructose, sucrose, cane juice concentrate, honey, high-fructose corn syrup and fruit juice concentrates.

  3. Stock up on healthy foods free of white flour and sugar. Make sure you have healthy food options to help you feel satiated on your sugar- and white flour-free diet. Fresh vegetables, fruits, nuts, natural nut butter, eggs, poultry, meat, fish, olive oil, coconut oil and extra dark chocolates are items to add to your shopping list.

  4. Eat when you are hungry and stop when you are full. Foods containing white flour and sugar can make you feel hungry, disrupt energy levels and tempt you to overeat. Losing weight is easier without these foods because your energy levels and appetite will be better controlled. Listen to your body signals and eat accordingly.

  5. Tip

    Foods made with whole-grain flour may contain slightly more nutrients and fiber compared to refined flour, but whole-grain sugar-free breakfast cereal or whole-grain pasta may contain as many calories as the refined version. Limit your serving size for best weight-loss results.


    If you have diabetes, eliminating both sugar and white flour from your diet could rapidly result in improved blood-sugar levels to the point that you may experience low blood sugar. Consult your doctor before starting your diet.

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