How to Remove Flour & Sugar From a Diet to Lose Weight

Everyone needs carbohydrates. They're the main source of energy for your body. But not all carbs are healthy. Complex carbs metabolize more slowly in your body, helping to keep blood sugar levels stable, providing you with ongoing energy. Foods that are processed and refined, such as white flour and sugar, can play havoc with your blood sugar and waistline. They cause your blood glucose to spike and then drop, leaving you craving even more unhealthy, calorie-packed foods. Remove refined flour and sugar products from your diet as a healthy step toward long-term weight management.

Step 1
Clear your living space of any foods containing flour or sugar. Look for white foods and toss them out -- white rice and white baked goods such as bread, doughnuts, pizza crusts, bagels and pasta. Throw away cookies, crackers, snack cakes, jams and sweet pickle relish. Even some unlikely items like ketchup and salad dressing can contain sugar.

Step 2
Drink water instead of soda when you're thirsty. According to Harvard School of Public Health, children and adults who drink sugary sodas and other sugar-sweetened beverages have a greater likelihood of gaining weight than those who don't.


Step 3
Check the ingredients on food labels when you're grocery shopping to see where the product's carbohydrates come from. Avoid diet-sabotaging products that list enriched flour, sucrose, fructose, galactose, maltose, lactose, honey or cane sugar on the nutrition facts label.

Step 4
Replace processed flour and sugar products with whole foods, such as fresh fruits, legumes, vegetables, popcorn and whole grain cereals like oatmeal. These foods are not only rich in healthy carbs, fiber and other valuable nutrients, but they're also low in calories and fat. According to the Harvard School of Public Health, foods that help prevent the risk of disease, such as fruits, vegetables and whole grains, appear to aid in weight control, while foods that boost the risk of disease, such as refined grains and sugary drinks, contribute to weight gain.

Step 5
Make your own portion-controlled meals. By fixing your own meals, you help eliminate flour and sugar from your diet because you have control over the ingredients. Use healthy, whole foods, which digest more slowly, helping you feel full longer and thus reducing the temptation to indulge in processed or refined treats.