Lifestyle Medicine Clinic

Duke University Medical Center

No Sugar, No Starch Diet: Getting Started
This diet is focused on providing your body with the nutrition it needs, while
eliminating foods that your body does not require, namely, nutritionally empty
carbohydrates. For most efective weight loss, you will need to keep the total
number of carbohydrate grams to fewer than 20 grams per day. our diet is to be
made up e!clusively of foods and beverages from this handout. "f the food is
packaged, check the label and make sure that the carbohydrate count is # to 2
grams or less for meat and dairy products, $ grams or less for vegetables. %ll food
may be cooked in a microwave oven, baked, boiled, stir&fried, saut'ed, roasted, fried
(with no )our, breading, or cornmeal*, or grilled.
!"N #$U %&" !UNG&#, "%' #$U& C!$(C" $) '!" )$LL$(NG )$$DS:
Meat: +eef (including hamburger and steak*, pork, ham (ungla,ed*, bacon, lamb,
veal, or other meats. For processed meats (sausage, pepperoni, hot dogs*, check
the label-carbohydrate count should be about # gram per serving.
*oultry: .hicken, turkey, duck, or other fowl.
)ish and Shell+sh: %ny /sh, including tuna, salmon, cat/sh, bass, trout, shrimp,
scallops, crab, and lobster.
"ggs: 0hole eggs are permitted without restrictions.
You do not have to avoid the fat that comes with the above foods.
You do not have to limit quantities deliberately, but you should stop eating when
you feel full.
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Salad Greens: 2 cups a day. "ncludes arugula, bok choy, cabbage (all varieties*,
chard, chives, endive, greens (all varieties, including beet, collards, mustard, and
turnip*, kale, lettuce (all varieties*, parsley, spinach, radicchio, radishes, scallions,
and watercress. .(f it is a leaf, you /ay eat it01
-egeta2les: # cup (measured uncooked* a day. "ncludes artichokes, asparagus,
broccoli, +russels sprouts, cauli)ower, celery, cucumber, eggplant, green beans
(string beans*, 1icama, leeks, mushrooms, okra, onions, peppers, pumpkin, shallots,
snow peas, sprouts (bean and alfalfa*, sugar snap peas, summer squash, tomatoes,
rhubarb, wa! beans, ,ucchini.
,ouillon: 2 cups daily-as needed for sodium replenishment. .lear broth
(consomm'* is strongly recommended, unless you are on a sodium&restricted diet
for hypertension or heart failure.
)$$DS %LL$"D (N L(M('"D 3U%N'('("S:
Cheese: up to 2 ounces a day. "ncludes hard, aged cheeses such as 3wiss and
.heddar, as well as +rie, .amembert, blue, mo,,arella, 4ruy5re, cream cheese, and
goat cheeses. %void processed cheeses, such as 6elveeta. .heck the label7
carbohydrate count should be less than # gram per serving.
Crea/: up to 2 tablespoonfuls a day. "ncludes heavy, light, or sour cream (not half
and half*.
Mayonnaise: up to 2 tablespoons a day. 8uke9s and :ellmann9s are low&carb.
.heck the labels of other brands.
$lives .,lack or Green1: up to ; a day.
%vocado: up to < of a fruit a day.
Le/on4Li/e 5uice: up to 2 teaspoonfuls a day.
Soy Sauces: up to 2 tablespoons a day. =ikkoman is a low&carb brand. .heck the
labels of other brands.
*ickles, Dill or Sugar6)ree: up to 2 servings a day. >t. ?live makes sugar&free
pickles. .heck the labels for carbohydrates and serving si,e.
Snacks: @ork rindsAskins7 pepperoni slices7 ham, beef, turkey, and other meat roll&
ups7 deviled eggs.
'!" *&(M%&# &"S'&(C'($N: C%&,$!#D&%'"S ?n this diet, no sugars (simple
carbohydrates* and no starches (comple! carbohydrates* are eaten. The only
carbohydrates encouraged are the nutritionally dense, /ber&rich vegetables listed.
3ugars are simple carbohydrates.
%void these kinds of foods: white sugar, brown sugar, honey, maple syrup,
molasses, corn syrup, beer (contains barley malt*, milk (contains lactose*, )avored
yogurts, fruit 1uice, and fruit.
3tarches are comple! carbohydrates.
%void these kinds of foods: grains (even BwholeC grains*, rice, cereals, )our,
cornstarch, breads, pastas, muDns, bagels, crackers, and BstarchyC vegetables such
as slow&cooked beans (pinto, lima, black beans*, carrots, parsnips, corn, peas,
potatoes, French fries, potato chips.
)%'S %ND $(LS: all fats and oils, even butter, are allowed. ?live oil and peanut
oil are especially healthy oils and are encouraged in cooking. %void margarine and
other hydrogenated oils that contain trans fats. For salad dressings, the ideal
dressing is a homemade oil&and&vinegar dressing, with lemon 1uice and spices as
needed. +lue&cheese, ranch, .aesar, and "talian are also acceptable if the label
says # to 2 grams of carbohydrate per serving or less. %void BliteC dressings,
because these commonly have more carbohydrates. .hopped eggs, bacon, andAor
grated cheese may also be included in salads. Fats, in general, are important to
include, because they taste good and make you feel full. ou are therefore
permitted the fat or skin that is served with the meat or poultry that you eat, as
long as there is no breading on the skin. Do not attempt to follow a low-fat diet!
S""'"N"&S %ND D"SS"&'S "f you feel the need to eat or drink something
sweet, you should select the most sensible alternative sweetener(s* available.
3ome available alternative sweeteners areE 3plenda (sucralose*, Futrasweet
(aspartame*, Truvia (steviaAerythritol blend*, and 3weet 9F Gow (saccharin*. %void
food with sugar alcohols (such as sorbitol and maltitol* for now, because they
occasionally cause stomach upset, although they may be permitted in limited
quantities in the future.
,"-"&%G"S: 8rink as much as you would like of the allowed beverages, but do not
force )uids beyond your capacity. The best beverage is water. Hssence&)avored
selt,ers (,ero carbs* and bottled spring and mineral waters are also good choices.
Ca7einated 2everages: some patients /nd that their cafeine intake interferes
with their weight loss and blood sugar control. 0ith this in mind, you may have up
to I cups of cofee (black, or with arti/cial sweetener andAor cream*, tea
(unsweetened or arti/cially sweetened*, or cafeinated diet soda per day.
%LC$!$L: %t /rst, avoid alcohol consumption on this diet. %t a later point in time,
as weight loss and dietary patterns become well established, alcohol in moderate
quantities, if low in carbohydrates, may be added back into the diet.
3U%N'('("S: eat when you are hungry7 stop when you are full. The diet works
best on a Bdemand feedingC basis-that is, eat whenever you are hungry7 try not to
eat more than what will satisfy you. Gearn to listen to your body. % low&
carbohydrate diet has a natural appetite&reduction efect to ease you into the
consumption of smaller and smaller quantities comfortably. Therefore, do not eat
everything on your plate 1ust because it9s there. ?n the other hand, don9t go
hungryJ ou are not counting calories. Hn1oy losing weight comfortably, without
hunger or cravings. "t is recommended that you start your day with a nutritious low&
carbohydrate meal. Fote that many medications and nutritional supplements need
to be taken with food at each meal, or three times per day.
(M*$&'%N' '(*S %ND &"M(ND"&S:
'he follo8ing ite/s are N$' on the diet: sugar, bread, cereal, )our&containing
items, fruits, 1uices, honey, whole or skimmed milk, yogurt, canned soups, dairy
substitutes, ketchup, sweet condiments and relishes.
%void these co//on /istakes: beware of Bfat&freeC or BliteC diet products, and
foods containing BhiddenC sugars and starches (such as coleslaw or sugar&free
cookies and cakes*. .heck the labels of liquid medications, cough syrups, cough
drops, and other over&the&counter medications that may contain sugar. %void
products that are labeled B4reat for Gow&.arb 8ietsJC
L$6C%&, M"NU *L%NN(NG: what does a low&carbohydrate menu look likeK
ou can plan your daily menu by using the following as a guideE
,reakfast
>eat or other protein source (usually eggs* Fat source-This may already be in your
protein7 for e!ample, bacon and eggs have fat in them. +ut if your protein source is
Blean,C add some fat in the form of butter, cream (in cofee*, or cheese. Gow&
carbohydrate vegetable (if desired*-This can be in an omelet or a breakfast quiche.
Lunch
>eat or other protein source Fat source-"f your protein is Blean,C add some fat, in
the form of butter, salad dressing, cheese, cream, or avocado.
# to #< cups of salad greens or cooked greens
< to # cup of vegetables
Snack
Gow&carbohydrate snack that has protein andAor fat
Dinner
>eat or other protein source Fat source-"f your protein is Blean,C add some fat in
the form of butter, salad dressing, cheese, cream, or avocado.
# to #< cups of salad greens or cooked greens < to # cup of vegetables
% sa/9le day /ay look like this:
,reakfast
+acon or sausage
Hggs
Lunch
4rilled chicken on top of salad greens and other vegetables, with bacon, chopped
eggs, and salad dressing
Snack @epperoni slices and a cheese stick
Dinner
+urger patty or steak
4reen salad with other acceptable vegetables and salad dressing
4reen beans with butter