What is 'No-White Foods Diet'?

The No-White Foods Diet is low in glycemic level. Which means that you have to avoid white - nutrient-less, high starch and high sugar foods. It is basically eliminating all white foods and more precisely white sugar and flour, which can shoot up your blood sugar level and play nasty with your waistline.

In this diet, you can have egg white, cauliflower, milk and white fish in minimum quantity. Instead of having potatoes and white beans, include colourful vegetables which are high in nutrients. Also include fruits and whole grains.

The No White Foods Diet also requests that you limit white solid fats from your diet such as butter and cheddar cheese. These foods are white before food coloring is added to them.

Foods rich in white starches are refined and have the highest glycemic index. The short-term effect of these types of foods is that they make you retain weight and pounds, especially around the midsection. Over the long-term, they can cause an insulin deficiency that leads to diabetes.

Weight Loss: Foods to be eaten in 'No-White Foods Diet'

Most types of vegetables can be eaten, except for any type of potatoes. Eat fresh vegetables whenever possible and avoid canned vegetables, as they tend to be high in sodium.

Seafood, chicken and lean meats can be eaten. Keep cholesterol levels low by substituting nuts and beans for animal proteins. Include variety by eating black beans and lentils in addition to the usual pinto or navy beans. Almonds, cashews, pecans, sunflower, pumpkin and flax sides are all healthy choices, but choose raw or plain roasted nuts.

High-sodium seasonings should be avoided. Whole grain pastas and breads are allowed, but eat them in moderation. They are healthier than their counterparts made with white flour, but they have just as many calories.

Weight Loss: Foods to avoid in 'No-White Foods Diet'

In the no-white diet, you need to avoid foods laden with starch, white flour and sugar. These types of foods are high in calories, nutrient-poor and highly glycemic that quickly break down in the stomach and surge blood sugar levels. These foods leave you hungry and out of energy. Besides, highly processed foods may contribute to weight gain, interfere with weight loss and promote diabetes and heart disease.

Read labels and avoid enriched wheat flours, white flour, corn syrup, sugar and high-fructose corn syrup. White bagels, pasta, rice, potatoes, breads, crackers, cereals, commercial baked goods, ice cream, potato chips and pretzels are all on the list of foods to avoid.

Weight Loss: Time period of 'No-White Foods Diet'

Reintroduce foods like fruit and fruit juices into the diet after 2 to 4 weeks, but avoid juices containing added sugar.

Add skim milk and plain yogurt back into the diet at this stage. Agave nectar or honey may be used as well, but only in very small amounts. Remember that these sweeteners are sugar based, and will affect insulin levels. Continue to read labels carefully.

Weight Loss: Features of 'No-White Foods Diet'


No counting calories 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.

Weight Loss: Review of 'No-White Foods Diet'

The No White Foods Diet is a low-glycemic eating plan that persuades you to give up sugars and flours included in processed foods and a few high starch veggies and replace them with more nutritious and natural foods.

It's important to remember that although the guidelines are pretty straight forward, you must consider portion control as well. Replacing an entire bowl of regular pasta with whole grain pasta and sauce is still going to add quite a few calories to your tally.

Eating more nutritious foods will certainly help your weight loss efforts, but not if you continuously overeat.

This plan is easy to follow and with the right amount of dedication, it can help you reach you weight loss goals while changing your eating style to one that's healthier.

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