Is the ‘No White Food’ diet the simplest way to lose weight and get healthier?

Can we just agree that the number of diets and special eating plans has hit an all-time high?

What gives? Between paleo and keto, Mediterranean, DASH and Atkins… how do you decide which one to follow, much less narrow in on exactly what you can and can’t eat to follow it to the letter?

That’s why many people are now making a simpler choice and choosing a plan that has just one rule that promises weight loss and better health — and that one simple rule is: Don’t eat white food.

Intrigued yet?

I know I was.

That’s why I dug into the ins and outs, as well as the “why,” behind the No White Food diet. Here’s what I’ve uncovered so that you can decide whether this new way of eating could be the easier, healthier plan you’ve been looking for.

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It’s all about processed foods

The first thing to understand when it comes to the no white food diet is that you don’t really have to give up all white foods.

In fact, there are some dietary choices that just happen to be white but are actually good for you, like garlic, white mushrooms, onions, turnips and cauliflower. Not to mention the heart health benefits of pears and apples.

Instead, the diet is about eliminating all processed white foods from your diet.

This includes white bread, white pasta, white rice, white potatoes, sugar and table salt.


Because these “ultra-processed” foods have been linked to everything from obesity and diabetes to heart disease, stroke and even cancer.

So it just makes good sense to give these foods a hard miss.

And when you break down each item on the avoid list, it becomes even easier to see how skipping them could do great things for your waistline as well as your overall health.

Making healthier choices

The diet is all about easily eliminating those unhealthy processed foods and instead choosing a similar option that’s simply better for you.

#1 — White bread

For example, white bread, which is made using refined flour is very high in carbs but gives you pretty much zero of anything good like protein and fiber. And studies have found that eating high amounts of the bread is associated with weight gain. (This goes for closely related foods like crackers, pastries, and many of those refined breakfast cereals out there too.)

In the No White Food diet, you instead swap out that white bread for a healthier choice, such as a bread made from whole grains, with a higher fiber content to help you feel fuller and curb blood sugar spikes that lead to that weight gain.

Just make sure to follow these tips to choose the healthiest whole grains.

#2 — Pasta

While white pasta hasn’t been associated with the same weight gain issues as white bread, it’s also made from refined flour and if you’re not watching your portions can quickly add unwanted calories to your day. For this reason, the no white food diet has you sticking with either whole grain pasta or ones made from legumes.

#3 — Rice

Because white rice is also refined packing in zero nutrition while amping up the calories and carbs, you’ll want to give it a miss and instead go for brown or black rice, bulgur or quinoa.

#4 — Sugar

While you’ll definitely want to eliminate white sugar from your diet, most other forms of sugar are on the avoid list of the no white food diet. This includes sweeteners like honey, brown sugar, agave and maple syrup due to the blood sugar fluctuations they cause.

Options to satisfy your sweet tooth that are allowed on the no white food diet are fruits that give you a fructose punch while still offering healthy doses of fiber, vitamins, minerals and antioxidants.

#5 — Table salt

On the no white food diet, you’ll also need to focus on eliminating hidden sources of salt lurking in processed food sources. Instead, the diet promotes the use of herbs and spices that give you a flavor kick while also delivering vitamins, minerals and antioxidants that can help to reduce inflammation and regulate blood sugar.

#6 — White potatoes

If you love potatoes, the No White Food diet may not be as difficult as you think.

While you will have to give up white potatoes, you can still enjoy sweet potatoes and purple potatoes or go for other veggies such as green peas, squash, cabbage or bell peppers to round out your meal.

#7 — Animal fats and oils

And there’s one more thing to keep in mind.

When sticking to this meal plan, it’s recommended to choose very lean meats and fat-free dairy products and to go with healthy oils like olive and avocado.

You can also include good sources of fats and other nutrients like nuts, seeds and legumes.

Putting it all together

What the diet comes down to is this…

If it’s processed or packed with carbs and no nutrients or likely to cause a blood sugar spike, it’s a no. Following this one rule makes it simple to choose foods that are better for you and will help you to lose weight and revitalize your health.

So wave those ultra-processed breads, pastas, rice and sugar-rich foods a firm goodbye and go with whole foods, vibrantly colored fruits and veggies and lean proteins for dieting the no white food way.

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Hidden Dangers of Ultraprocessed Foods — WebMD

The No White Food Diet —


Dr. Adria Schmedthorst

By Dr. Adria Schmedthorst

Dr. Adria Schmedthorst is a board-certified Doctor of Chiropractic, with more than 20 years of experience. She has dedicated herself to helping others enjoy life at every age through the use of alternative medicine and natural wellness options. Dr. Schmedthorst enjoys sharing her knowledge with the alternative healthcare community, providing solutions for men and women who are ready to take control of their health the natural way.