DEAR READER: Dextrose, sucrose and glucose are all simple sugars. The primary difference between all three is in the way the body metabolizes them. Some manufacturers and packers for food-industry products prefer to use the word dextrose instead of sugar because the public is becoming more savvy and might not purchase a product if weight is an issue for them.

Dates that are dried are usually packed in sugar as a flavor enhancer. Organic or natural-food stores may have alternatives without sugar added, but as it stands, the dates you purchased aren’t allowed. Check the packaging label to verify the packaging content.

To provide related information, I am sending you a copy of my Health Report “A Strategy for Losing Weight: An Introduction to the No Flour, No Sugar Diet.” Other readers who would like a copy should send a self-addressed stamped No. 10 envelope and a $2 check or money order payable to Newsletter and mailed to Newsletter, P.O. Box 167, Wickliffe, OH 44092. Be sure mention the title or print an order form off my website at www.AskDrGottMD.com.

DEAR READER: Congratulations on your initial success. A weight loss of about one pound per week is average and healthful while on my no-flour, no-sugar diet.

You can eat popcorn on my diet, but be careful about what type you choose. Air-popped is the best, because it doesn’t require any fat. But if you choose to pop it in oil, olive is the best. After popping, you can sprinkle on seasonings, such as garlic powder, chili powder or even a little salt. Remember, moderation is key, especially with regard to salt intake.

DEAR READER: Oddly enough, your request is not unique. I receive inquiries every day, and my website has specific instructions for ordering. Most of my books are offered on the bottom of the “About” page, but if a reader doesn’t scroll to the bottom of the page, the section is likely missed. We are presently working on a more user-friendly site with better links that will assist readers. In any event, follow the links that will take you directly to Amazon.com. Thank you for your inquiry.

DEAR READER: You have several options. The first is to order my “A Strategy for Losing Weight: Introduction to the No Flour, No Sugar Diet.” Simply send a self-addressed stamped No. 10 envelope and a $2 check or money order to Newsletter, P.O. Box 167, Wickliffe, OH 44092-0167. Be sure to mention the title or print an order form off my website at www.AskDrGottMD.com. My books, “Dr. Gott’s No Flour, No Sugar Diet” and “No Flour, No Sugar Cookbook,” can be ordered by following the links on my website. You’re on the right track, and it is never too late to take steps to improve your health. Good luck.

Seriously, I am a 56-year-old female teacher, and I wanted to get in shape before I retired a year ago. I also wanted to be healthier and have a long retirement life. At my previous weight, I was unhappy, unhealthy and unfit to do anything physical, so I tried your diet plan. It worked and it has just kept on working.
It took me two years to get the weight off, and I still have around 27 pounds to go, but my doctor says I have probably added 10 years to my life. I used to be on three different high-blood-pressure medications and had to use a c-pap machine every night because of sleep apnea. Now I am medication-free, and my sleep apnea has disappeared.

I have taken up walking each day now, and last week, even at my age of 56, was able to walk 34 miles! I truly believe you have saved my life, so I wanted to send you my belated thanks. You rock, Dr. Gott!

DEAR READER: Congratulations! You have made a remarkable change in your life, and I commend your efforts. Making the decision to turn your life around and work toward better health is often the most difficult part of losing weight.

Healthful weight loss will not happen overnight. It takes time to gain weight and it takes time to lose it. You averaged a weight loss of about 1-1/2 pounds per week, which is appropriate.

I am pleased to hear that you are now able to be more active. If you continue to walk four to five miles a day, you will increase your muscle tone and further improve your health.

Keep up the good work and enjoy your retirement. You deserve it.

Readers interested in learning more about my no-flour, no-sugar diet should order my Health Report “A Strategy for Losing Weight: An Introduction to the No Flour, No Sugar Diet” by sending a self-addressed stamped No. 10 envelope and a $2 check or money order to Newsletter, P.O. Box 167, Wickliffe, OH 44092-0167. Be sure to mention the title or print an order form off my website at www.AskDrGottMD.com.

DEAR READER: If a product contains flour, then it isn’t acceptable. I recommend sprouted grain or organic sprouted whole grain and seed breads that don’t contain flour.
Millet flour is a gluten-free product made from grain. It resembles wheat but is superior in terms of content. A single serving has 15 percent of the RDA of iron, and is high in potassium, magnesium and B vitamins.

Brown-rice flour is gluten-free 100 percent ground-rice grain. The “flour” is ground from un-hulled rice kernels and is used as a flour substitute in many recipes. Because of the natural fats and oils in the grain, it has a tendency to turn rancid rather rapidly, so small amounts are commonly purchased to avoid spoilage.

DEAR READER: If you have had a knee replacement, I bet your knee problems were severe enough to affect your exercise routine. If you did not change your eating habits, you likely started gaining weight that was otherwise held off by the exercise. If you are healthy now, the exact cause of the weight gain doesn’t matter.
I applaud your efforts to increase your exercise and start a diet plan. The good thing about my plan is that it can be as strict or as relaxed as the user wants or needs and is implemented easily. It doesn’t involve special brand foods, weighing, measuring, or counting. Four simple words encompass the whole thing: no flour, no sugar.

Now, to your specific concerns about inconsistent weight loss: Daily weigh-ins often lead to anxiety and frustration that a diet isn’t working, even if it is. Our weights change daily based on time of day, amount of food or fluids ingested, absorption and expulsion, the amount of urine in the bladder and more. Unless you do the exact same activities, eat the same foods, and urinate and defecate the same precise amounts at exactly the same time each day, your weight will never be the same.
The solution? Don’t weigh yourself daily. Instead, do it once a week. This will provide a more accurate account of how much weight you have actually lost (or gained).

As for muscle weight, it is possible to become slimmer without losing weight. One pound of fat takes up more space than one pound of muscle. If you gain one pound of muscle for every pound of fat you lose, your weight will not change, but your appearance will.

If your clothes fit better and you are feeling stronger, stick with the plan and continue to exercise. Weigh yourself only once a week. An average weight loss of one to two pounds per week is healthful. My diet plan often results in more drastic losses in the first few weeks, sometimes up to six or eight pounds the first week, and then slowly tapers off to the lesser amounts. Some people may find that they lose three or four pounds one week but none the next. The important factor, however, is the end goal and its maintenance once reached.

DEAR READER: Sugar is part of the curing process for most bacon; however, sugar-free bacon is available. Also, the amount of sugar is likely small because, according to the nutrition labels of most brands, there are zero carbs (which means no sugars). Therefore, bacon is an acceptable part of my No Flour, No Sugar Diet.
I must add a caveat here to say that just because bacon is acceptable does not mean that it should be used as a staple. Bacon — even sugar-free bacon — is typically high in salt and fat and should be reserved for an occasional treat and used in moderation.

Remember, occasional cheating is allowed on my diet. If you plan to attend a party or get-together and do not wish to abstain from the sweets and goodies often available, plan ahead and tighten your belt the week before so that when you indulge (in moderation) in the tempting treats, you do not spoil your end goal.

To provide related information, I am sending you a copy of my Health Report “A Strategy for Losing Weight: An Introduction to the No Flour, No Sugar Diet.” Other readers who would like a copy can send a self-addressed stamped No. 10 envelope and a $2 check or money order to Newsletter, P.O. Box 167, Wickliffe, OH 44092. Be sure to mention the title. Also, an order form containing all my Health Reports can be printed from my Web site, www.AskDrGottMD.com, and mailed in.