What Can You Eat on the No Sugar No Starch Diet?

January 10, 2026 •

4 min read

According to a document from Duke University Medical Center, reducing sugar and starch intake to below 20 grams per day can shift your body's primary fuel source from carbohydrates to fat. This transition, central to the no sugar no starch diet, is achievable by focusing on whole foods like meat, fish, eggs, and non-starchy vegetables.

Quick Summary

This guide provides a detailed list of foods, meal suggestions, and practical tips for successfully following a diet that eliminates sugar and starch. It focuses on protein, healthy fats, and non-starchy vegetables to manage hunger and promote fat burning.

Key Points

Emphasize Protein: Base meals around meat, poultry, fish, and eggs to promote satiety and preserve muscle mass.
Focus on Non-Starchy Veggies: Prioritize leafy greens and other low-carb vegetables like broccoli, cauliflower, and asparagus for essential nutrients and fiber.
Don't Fear Healthy Fats: Use fats like butter, olive oil, and avocado for energy, as your body will primarily be burning fat.
Strictly Avoid Sugars and Starches: Eliminate all added sugars and starchy items such as grains, breads, pasta, rice, and starchy vegetables to maximize fat burning.
Stay Hydrated: Drink plenty of water or other unsweetened beverages, as dehydration can contribute to flu-like symptoms during the initial adaptation phase.
Check Labels: Carefully read food labels, especially for processed meats, cheeses, and condiments, to ensure no hidden sugars or starches are included.

Navigating the 'No Sugar No Starch' Food List

The no sugar no starch diet is a very low-carbohydrate eating plan that prioritizes proteins, healthy fats, and fibrous vegetables, aiming to induce ketosis and burn fat for fuel. Unlike standard low-carb diets, it specifically bans all forms of added sugars and most starches, which can easily be converted into sugar by the body. This strict approach is meant to stabilize blood sugar, reduce cravings, and promote weight loss. Navigating this diet requires a deep understanding of what's on and off the menu.

Protein Sources: The Foundation of Your Diet

Protein is the cornerstone of the no sugar no starch diet, providing satiety and preventing muscle loss. You can eat as much as you want of these protein-rich foods, prepared in any way without breading or sugary sauces.

Meats: Beef (including hamburger, steak, and roasts), pork, ham, bacon, lamb, and veal are all permitted. Processed meats like sausage and pepperoni are also allowed, provided they have no added carbs.
Poultry: Chicken, turkey, duck, and other fowl are excellent choices.
Fish and Shellfish: All types are included, such as salmon, tuna, catfish, bass, trout, shrimp, scallops, crab, and lobster.
Eggs: Whole eggs can be eaten without restriction, providing a versatile and nutritious option for any meal.

Non-Starchy Vegetables: Essential Fiber and Nutrients

While starches are out, a limited quantity of fiber-rich, non-starchy vegetables is essential for vitamins, minerals, and digestive health. The Duke University plan recommends about 1 to 2 cups of leafy greens and 1 cup of other non-starchy vegetables daily.

Leafy Greens: Arugula, bok choy, cabbage, kale, spinach, and all varieties of lettuce and chard.
Other Non-Starchy Vegetables: Asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans, mushrooms, onions, peppers, and zucchini.

Fats and Oils: Fueling Your Body

Since this diet minimizes carbohydrates, your body relies on fat for energy. All fats and oils are generally permitted, with an emphasis on healthy options.

Cooking Fats: Butter, olive oil, and peanut oil are encouraged.
Other Fats: Avocado, mayonnaise (check labels for carbs), and cream are allowed in limited amounts.

Dairy and Other Limited Foods

Certain dairy and other items are permitted in limited quantities, as outlined by many diet protocols.

Cheese: Up to 4 ounces of hard, aged cheese (like Swiss, cheddar, brie) or cream cheese per day.
Cream: Up to 2 tablespoons of whipping, heavy, light, or sour cream daily.
Other: Dill pickles (sugar-free), olives, and some soy sauces are also allowed in moderation.

No Sugar No Starch Meal Ideas

Creating meals on this diet can be simple and delicious once you know the rules. Focus on combining protein, healthy fats, and non-starchy vegetables.

Breakfast:

Scrambled eggs with spinach and cheese.
Bacon and eggs.
Low-carb 'porridge' made from seeds, nuts, and coconut milk.

Lunch:

Grilled chicken salad with leafy greens, cucumber, and a simple oil and vinegar dressing.
Avocado tuna salad lettuce wraps.
A power bowl with full-fat Greek yogurt, nuts, and a few berries.

Dinner:

Steak or burger patty with a side of steamed broccoli and melted butter.
Baked salmon with asparagus.
Zucchini pizza boats topped with marinara (no added sugar) and cheese.

Snacks:

Pepperoni slices and a cheese stick.
Deviled eggs.
Handful of almonds or pecans.

Comparison: No Sugar No Starch vs. Standard Keto Diet


Feature	No Sugar No Starch Diet	Standard Ketogenic Diet
Carb Limit	Typically ≤ 20g total carbs daily.	Typically 20-50g net carbs daily.
Carb Source	Only from non-starchy vegetables and small amounts in dairy.	Includes fiber from sources like nuts, seeds, and some low-carb fruits and legumes.
Food Restrictions	Extremely strict: Eliminates all added sugars, grains, starchy vegetables, and most fruits.	More permissive with certain low-carb fruits and non-starchy veggies.
Sweeteners	Often allows certain artificial sweeteners like sucralose and stevia.	Same, allows approved non-caloric sweeteners.
Primary Goal	Maximize fat burning and reduce cravings, often for short-term results.	Sustain ketosis long-term for weight loss and improved metabolic health.

Conclusion: Fueling Your Body for Change

Adhering to a no sugar no starch diet involves a significant but straightforward shift in eating habits. By focusing on high-quality proteins, healthy fats, and a select list of non-starchy vegetables, you can effectively manage hunger and promote your body's transition to burning fat for energy. While initially challenging, many find the reduced cravings and stabilized energy levels make this eating plan sustainable. Planning ahead with the right food choices is the key to success. For additional resources and support, you might explore the Diet Doctor website.

Disclaimer

Before beginning any new diet, especially a restrictive one like this, it is highly recommended to consult with a healthcare provider. This is particularly important for individuals with pre-existing medical conditions, such as diabetes, or those taking medication. They can provide guidance to ensure the diet is appropriate for your individual needs and help monitor your progress safely.

Note: This information is for educational purposes only and is not a substitute for professional medical advice.

Frequently Asked Questions

The main goal is to promote fat burning and weight loss by significantly reducing carbohydrate intake (both sugar and starch), forcing the body to use fat as its primary fuel source.

Forbidden foods include all added sugars, refined and whole grains (like bread, pasta, rice, flour), and starchy vegetables (like potatoes, corn, and peas).

No, fruit is not permitted on this diet due to its natural sugar (fructose) content. Some followers consider it 'nature's candy' and avoid it entirely during the restrictive phase.

To minimize symptoms like fatigue and headaches, it is recommended to drink plenty of fluids and consume salty broth during the first week or two as your body transitions to burning fat.

Yes, but in limited quantities. Certain aged cheeses, cream, and sour cream are typically allowed in moderation, though it's important to check labels for any added carbs.

As your body adjusts, cravings will decrease. In the interim, you can use approved sugar-free sweeteners or sugar-free beverages in moderation. The diet's natural appetite-suppressing effect also helps reduce cravings.

Certain non-caloric sweeteners like sucralose, aspartame, and stevia are generally allowed, though some people find they can increase cravings. The Duke plan explicitly allows options like Splenda, Nutrasweet, and stevia.