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No White Foods Diet

No White Foods Diet

Banning starchy white foods from your diet for weight loss.

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The No White Foods Diet is a new take on low glycemic diets that shun nutrient-less, high starch and high sugar foods that are well, white. Just as it sounds, while on this diet you simply eliminate all white foods, most notably white sugar and flour, which have been shown to send your blood sugar levels into a frenzy and your hips widening.

There are just a few exceptions to this rule, egg whites cauliflower, parsnips, milk, lean poultry and white fish are allowed. White plant-based foods like potatoes and white beans are also no-nos. You then replace those foods with their colorful and far more nutritious counterparts such as vibrant veggies, sweet fruits and nutty 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.

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  • Very simple to follow
  • No special books or equipment to purchase for this diet
  • Carbs are not completely eliminated; just replaced with healthier alternatives
  • Provides a healthier way of eating
  • Some may find it difficult to give up certain foods
  • May be unrealistic to maintain for a long period of time
  • No definitive diet guide
  • No information on portion control
  • Another name for any diet that nixes sugar and refined ingredients

This program is all about what you should and shouldn’t eat. There are several resources available to point out the correct foods to have on this diet. Basically anything white will be eliminated from your diet with the exception of all white meat chicken, fish, cauliflower and milk. A list of the foods to be avoided and those to be eaten is given below:

Foods to be avoided:

  • White potatoes
  • White pasta
  • White rice
  • White bread
  • Anything made using white flour
  • White sugar
  • White beans
  • White solid fats

Foods you can eat:

  • Whole wheat pasta
  • Brown rice
  • Full grain bread
  • Green leafy vegetables
  • Yams
  • Colorful vegetables
  • Fruit
  • Egg whites
  • Milk
  • Cauliflower
  • Fish
  • Lean chicken breast

Exercise is recommended with this plan, but there are no specific instructions given. As with all diets, adding a form of exercise into your routine greatly increases your chances of losing weight quickly and will give you faster results.

Most experts recommend getting in at least thirty minutes of exercise on most days of the week.


The No White Foods Diet is a low-glycemic eating plan that encourages you to give up the 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 continually 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.

Common Misspellings

no wite foods diet, no white foods deit, no whyte foods diet, no white food diet, no sugar and flour diet

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User Feedback

(Page 1 of 1, 14 total comments)

Bonnie Finlayson

Am looking toward to really getting healthy. Seems the older I get my system can't handle the carbs.

posted Dec 6th, 2015 4:15 am



Friends of mine wen on this and have had great results. My husband and I will start on the 5th of january 14.new week new year new lifestyle

posted Dec 31st, 2014 8:52 pm



what would be a good daily meal plan for someone picky with veggies? This sounds really efficient as me and my boyfriend both want to lose 40 pounds. Can you eat maple brown sugar oatmeal, I usually have it for breakfast? And also what yogurts would be appropriate? Thank you for everyone who responds with tips or anything.

posted Dec 31st, 2013 3:32 am



thanks for the list of foods. i have been told by my doc to use this diet to help ease inflammation and joint pain.

posted Dec 13th, 2012 3:03 pm


what do you eat for breakfast

posted Jun 23rd, 2012 5:28 pm

No Whites Baking


I've been on the "no whites" diet since 2009 when I was diagnosed with pre-diabetes and my doctor told me to eliminate white flour, white sugar and white rice from my diet. My a1C is down, and my weight is stable and even down a little. I craved sweets, so I developed my own recipes and published them.

posted Jun 1st, 2012 12:48 am

Judy Trudell


I have lost 14 pounds in 14 weeks and I am never hungry

posted Mar 28th, 2012 9:52 pm



i have been on the no whites diet for around one month. i've lost 21 lbs so far. i work out every once in a while, i usually dont have time. but i cant wait to get more results!

posted Aug 10th, 2011 6:55 pm


I started the no white diet for a new year resolution. I've lost 40 lbs so far. I take a b-12 vitamin, and stool softner daily. I pretty much eat meat, vegs, and salads. Just cut the starches. I cheat once or twice a week. Drink water, black coffee, unsweet tea with Splenda. Also try to walk the treadmill three times a week at least a mile each time. Basically a lifestyle change, you get used to it.

posted May 8th, 2011 10:42 am

Chris Mack

I Loss 14 Pounds In 2 Weeks Without Any White Foods Plus Working Out

posted Mar 21st, 2011 5:02 pm


I have lost 50 lbs. in 8 months and then gained 16 lbs. back after getting off, no white diet. I have now lost 20 more lbs. and back to where I need to be. After getting into the diet you can reduce your portions very easily, with no effert. It's a life style not a diet you can live with.

posted Feb 21st, 2011 7:49 am


I've lost 30 lbs using this without exercise. It's not difficult, you don't have to count anything. After a while you don't really miss it. I still eat dark chocolate daily.

posted Jan 12th, 2011 5:53 pm


I also began this diet because of PCOS, I lost 50 lbs in about 4 months. The scale moved slowly, but I dropped inches really fast. I am a carbaholic, and thought this diet would be hard to follow, but it was very easy.

posted Apr 26th, 2010 5:02 pm


I have been using this method for 2 months per my Dr.s request and have lost over 30lbs. I did not start this to lose weight but because I have PCOS and it would help with my sugar insulin, but the outcome has been all good. :)

posted Apr 19th, 2010 7:49 pm


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