No White Diet - Your Key To Losing Weight Fast

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What is the No White Food Diet?

A no white diet or eat nothing white diet is basically the cutting down of refined carbohydrates, starchy and high-sugar foods, or white foods from your diet. In other words you get rid of bad carbs by eliminating processed foods which are “nutrition-less” in order to lose weight. A lot of people think that a no white diet means avoiding everything white, well, that’s not quite true. In reality, white foods in this case refer to food that is white and has a high glycemic content.

The no white diet works well if followed properly. Infact, according to a number of studies done on the subject, this low glycemic / low carb diet actually works better than the more popular low fat diets.

What Is White Food?

Foods like bread, pasta, cookies, or anything that is made from white flour, white potatoes, white rice, white beans and even the normal everyday refined sugar that is part of our routine contain loads of bad carbs that must be avoided.

Ask yourself how many cookies or processed beverages do you consume in a given day. The answer isn’t really going to make you feel better. The American Heart Association (AMA) says that Americans on average consume 22 teaspoons of refined sugar.

Now of course, that doesn’t mean that people are actually stuffing their face with sugar, but it is the amount of daily sugar consumed in the form of sodas, candies, etc. The no white diet also requires laying off of butter and cheese i.e. white foods with solid fats. Substitute these white foods with healthier options like fruits, vegetables, whole grains, honey, brown sugar, etc.

How Does No White Food Diet Work?

The no white diet is based on the premise that white foods contain high glycemic content and refined carbohydrates. Such foods increase blood sugar since they are easier to digest. The body responds by releasing insulin and before long, you start feeling hungry again, thus leading to overeating. So by removing these high glycemic foods from your diet you feel fuller and reduce the risk of overeating. Add that to the fact that solid fats are also avoided and you are well on your way to losing weight.

No White Diet Plan: Weight Loss Program

This weight loss diet is simple to follow which makes it a popular choice for most. The list of things that you can eat are varied enough to have some great weight loss meals options for breakfast, lunch as well as dinner.
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What Can You Eat On The No White Diet?

Here is a list of foods to avoid and “not” avoid during the diet.

White Foods To Avoid During The No White Diet

  • Bakery products and breads
  • Refined white sugar
  • Beverages, candies and other processed foods containing high sugar
  • Breakfast cereals that have high sugar and flour content
  • White rice
  • White beans
  • Pasta
  • White potatoes
  • Dairy products with solid fats

Foods NOT To Avoid During The No White Diet

  • Brown Bread
  • Brown Rice
  • Brown Sugar
  • Egg Whites
  • Milk
  • Whole Grains Breakfast Cereal
  • White Vegetables Like Onions, Cauliflower, Radishes, Etc.
  • White Meat (Chicken And Fish)
  • Whole Wheat Pasta
  • Colorful Vegetables And Fruits

No White Diet Foods You Can Buy In The Grocery Store:

1. Bread/Grains

  • Brown Rice
  • Whole-Grain Pasta
  • Whole-Grain Bread
  • Whole-Grain Cereal
  • Quinoa
  • Oatmeal

2. Meat

  • Poultry
  • Lean Beef
  • Fish
  • Shellfish

3. Beverages

  • Coffee
  • Tea
  • Diet Soda
  • Vegetable Juice
  • Water

4. Dairy

  • Milk
  • Egg Whites

5. Snacks

  • Unsalted Nuts

6. Cans/Jars

  • Canned Fruit
  • Low Sodium Broth
  • Salsa

7. Condiments

  • Lemon Juice
  • Vinegar
  • Olive Oil
  • Mustard

8. Fruits/Veggies

  • Apples
  • Artichokes
  • Asparagus
  • Avocados
  • Bananas
  • Berries
  • Beans
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Cucumber
  • Garlic
  • Lettuce
  • Melons
  • Mushrooms
  • Onions
  • Oranges
  • Peas
  • Pears
  • Peppers
  • Pineapple
  • Spinach
  • Swiss Chard
  • Squash
  • Tomato

No White Diet Foods You Can Avoid In The Grocery Store:

  • White Sugar
  • White Flour
  • Salt
  • Potatoes
  • White Rice
  • Butter
  • Cheese
  • White Beans
  • White Pasta
  • White Bread
  • Cake
  • Cookies
  • Chips
  • Crackers
  • Candy
  • Jams/Jellies
  • Salad Dressing
  • Syrup
  • Soda
  • Fruit Juice

Exercise Recommendations

There are no specific exercise recommendations for this diet.

Costs and Expenses

There are no expenses involved in this diet apart from the costs of groceries, which may increase slightly due to the need to replace the cheaper flour and sugar products with fresh produce.


  • No counting or measuring required.
  • Eliminates refined flour and sugar, which are sources of empty calories and blood sugar imbalances.
  • Eliminates most of the foods that dieters commonly overeat such as cakes, cookies, bread, pizza, ice cream, and potato chips.
  • Encourages the intake of ‘good’ carbohydrates from vegetables and whole grains.
  • May assist with prevention and management of diabetes and insulin resistance.
  • Avoiding salt can assist with the reduction of some cases of high blood pressure, heart disease as well as assisting with removal of excess fluids from the body.


  • Eliminates some healthy white foods such as chicken breast, cauliflower and dairy products,
  • Dieters may wrongly believe that anything that isn’t white is a good food for weight loss.
  • Allows some high fat foods such as hard cheese, while eliminating low fat cottage cheese and yogurt.
  • Does not address the importance of exercise and psychological factors for successful weight loss.

The Final Word

For most dieters the problem is always motivation. With the no white diet, this problem is even more exemplified because the diet does not come with a specified meal plan or portion guideline. Saying no to all whites takes some willpower and people tend to forget which foods are to be avoided. Additionally, most supporters of the diet will always point to regular exercise being an important factor for the diet to work, unfortunately, the specific form and extent of exercise is not an exact science either.    

Looking for weight loss tips that actually work? Well, the no white diet does work. A strict regimen of nutritional food like low glycemic fruits, non-white foods, leafy vegetables along with some form of exercise will do wonders in the short as well as long run. Low glycemic foods lower the blood sugar level and decrease the chance of diabetes. Whole grains, fruits and leafy vegetables will improve digestion and the overall health of the stomach. But the real strength of the no white diet lies in the fact that it is so easy to implement. 

The No White Diet FAQs

1. How Can I Make Sure To Avoid All Sugars On The No White Diet?

Going without sugar is not easy. This is especially true when sugar goes by a lot of different names. It is also an often hidden ingredient in packaged foods.

But making sure that you do not consume refined sugar in any form is important on the No White Diet. If you prepare meals at home, you can easily avoid adding sugar into your cooking. But when buying commercially prepared foods, it is not as easy to do so.

That is why it becomes important to familiarize yourself with hidden sugar sources. There are at least 61 different names for sugar listed on food labels. Among these, look out for ingredients such as sucrose, fructose and dextrose. In fact, names that end with -ose are all some sort of refined sugar. Others like sorbitol, xylitol, and mannitol are also refined sugars and need to be avoided.

Other common names for refined sugar include beet sugar, corn syrup, malt or malt syrup and molasses.

Even foods that are otherwise considered savory will have hidden sugars in them. For example, condiments like ketchup, sauces, vinaigrettes and dressings are full of sugars.
And don’t forget that the calories in alcohol all come from sugar.

2. What Is The Glycemic Index?

The No White Diet works by avoiding foods that have a high glycemic value. To understand what this means, you need to know about the glycemic index.

The glycemic index is a measuring system that rates the effects of carbohydrate rich foods. This is measured by how much these foods raise blood sugar levels. The standard measure on the scale is glucose or white bread. Foods that spike these levels are high glycemic foods and need to be avoided on the No White Diet.

The glycemic value of foods becomes relevant on the no white Diet as these foods are forbidden.  The focus here is on carbohydrates since some carbs are digested faster and others more slowly.

Those that are digested quickly have a high glycemic value while others that take their time being digested rank low on the glycemic scale.

Among these the top contenders are refined sugar, refined flour, potatoes and white rice. In other words, foods that classify as refined carbohydrates need to be cut down.

Instead the diet recommends eating low glycemic foods such as brown breads, whole grain foods, meats and produce.

3. What Would A Sample Daily Menu Look Like On The No White Diet?

A typical day on the No White Diet can begin with a protein rich breakfast paired with unrefined carbohydrates. This could include a breakfast of scrambled eggs served with your choice of vegetables. Eggs can be paired with whole grain toast or cereal. To complete the breakfast, include a glass of non-fat milk.

For lunch, the No White Diet menu can include a whole grain salad such as one with quinoa or wheat berry. Add in vegetables of your choice and dress with olive oil and lemon juice.

Serve a main course of grilled fish or chicken breast with sautéed vegetables and a green salad for dinner. A serving of fresh fruit can function as dessert while snacks can include options like fruit or nuts.

Remember that the point is not to eliminate all carbs but only their refined varieties.

4. What Are Some Healthy Substitutes For White Flour?

White flour may be a big part of your day, but if you want to follow the No White Diet, then you will need to find some better alternatives.

This means replacing it in your cooking, baking, sauce making and other recipes. Now this may seem a big change, but remember that there are healthier alternatives to white flour.
Some of these include other types of flours like whole wheat flour, spelt flour and brown rice flower. Some other interesting flour options include coconut flour, tapioca flour and almond flour.

There are even some bean based and seed based flours to consider. These include chickpea flour and sunflower seed meal.

Grains like quinoa, flax seed, hemp and rye can also be ground into flours. Other well-known grains like oats and millet also come in ground flour varieties.

When using alternative flours, you may need to combine different varieties to get the right texture and taste. Since some flours will be gluten free, you may need to add in some vital wheat gluten.

It is a good idea to do some research beforehand so that you are familiar with the properties of each type of flour.

All of these alternative flour types can work well on a No White Diet. They can also provide dietary solutions for gluten sensitive individuals or others who simply want to avoid the white stuff.

5. How Hard Is It To Follow The No White Diet?

People may find the No White Diet somewhat difficult to follow. This is mainly because the diet suggests what foods to avoid without giving a specific meal plan. For many dieters, meal planning is perhaps the most challenging part of the process.

With no definite meal planning, but just a list of ingredients to avoid, the No White Diet can become difficult to follow.

The other aspect of successful dieting is portion control. But the No White Diet fails to give any portion guidelines. It can also be challenging for people who are vegetarians or vegans to make the right choices when it comes to meal planning.

The rule to eliminate all white rice, bread, pasta and potatoes can be overwhelming for some people. It this way the No White Diet can become too restrictive for its followers. The end result could be giving up too easily and regaining all the weight.

Another possible challenge is the general suggestion to exercise regularly but failing to give specific instructions. Many people also find it difficult to work out regularly. When a diet plan that suggests exercise, but does not establish its duration or frequency, it can be hard to follow.

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