No White Foods Diet

 By Mizpah Matus B.Hlth.Sc(Hons)


The No White Foods Diet does not involve a specific plan but basically involves eliminating all white foods from the diet. Many celebrities including Cameron Diaz and Oprah have endorsed this diet.

When combined with regular exercise and followed for a month, dieters can hope to lose between four to six pounds with this approach.

No White Foods Diet Basics

no-white-foods-dietWhite foods should be avoided completely under the premise that most of these foods contain simple carbohydrates, which increase insulin production and trigger cravings for more carbohydrates.

Foods to steer clear of on this diet include white rice, white flour, sugar, and potatoes, salt and milk, although some versions of the diet do allow for the inclusion of skim milk.

Anything made from white flour must also be strictly eliminated such as bread, cakes, pastries, pasta and noodles. Some proponents of the diet also advise dieters to avoid fruit juice and artificial sweeteners because these foods can cause sugar cravings.

Recommended Foods

All vegetables except potato, fresh fruit, fish and seafood, lean meat, nuts, cheese, legumes, whole grain bread, whole-wheat pasta, brown rice, oatmeal, agave nectar, Splenda, olive oil.

Sample Diet Plan


Scrambled eggs
Sautéed spinach
2 slices toasted rye bread

Morning Snack

1 cup fresh strawberries


Brown rice salad with tuna and chopped vegetables
Balsamic dressing

Afternoon Snack

1 oz raw walnuts
1 small box raisins


Grilled lamb cutlets
Steamed asparagus
Green salad

Evening Snack

1 peach

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.


While it is certainly beneficial to eliminate refined grains and sugars from the diet, this program is no guarantee of successful weight loss. For many dieters, especially those who are sensitive to carbohydrates, it will help to balance their insulin levels and reduce cravings. This will in some cases lead to a subsequent reduction in calorie intake because it neutralizes the excessive appetite that is related to blood sugar imbalances.

However this program does not offer a complete solution to weight loss because it is still very easy to overdo calories, especially if eating a lot of high fat foods such as nuts, oils, cheese and fatty meats. Ultimately dieters will require more information than simply the color of a food, on which to judge its suitability for a weight loss program.

See Also:

No flour, No sugar Diet

 By Mizpah Matus B.Hlth.Sc(Hons)
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  • Jgp

    I was on this diet (with exception – only allowed 1/2 of blueberries @ day) lost 40 pounds in 2 months. I did and still do excercise everyday at least a hour. You will lose inches as well. I did allow one cheat day a week, I would eat everything and anything I wanted. Awesome diet!

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  • Ireneeee

    Okay, so I wanted to give you all an update. I did the diet a little over a week. I lost about 7 lbs. I did feel better, with more energy. I decided one Friday to cheat at work for lunch, and the rest is history. I gained all the weight back…I am now doing the oatmeal diet, so look for my comments on my progress.

  • Ireneeee

    Forgot to add…When you get to day 3 your golden…You don’t even crave all the bad food..even if someone set it in front of you..Good Luck All!

  • Ireneeee

    I started this diet 4 days ago. So far I’ve lost5 lbs. Idid work out 2 of those days with Jillian Micheal.. Doing 20 mins of curcuit traning.. I’m still going strong only 15 more lbs to go…Yay!!

  • Nurse Betty

    Ok, here I go! Diet time. I have been a nurse for 15+ years and It’s hard to educate my patients on diet, when I am 100 lbs over. I hope to have this group for support. I am starting a new job and will be walking a great deal. Ok, everyone let’s make the remander of this year, the biggest weight loss ever. Good luck to everyone! We can do it!!!!

  • Susan

    I started eliminating white bread, potatoes, white rice and pasta 5 weeks ago and I feel fantastic. I have lost weight, maybe 8-10 pounds, my clothes are getting bigger on me and I have no cravings. The good news is I don’t miss any of the white stuff at all. I enjoy whole grain breads, lots of veggies and fruit daily along with chicken and fish. I have no problem going out for dinner and finding good food choices on the menu. If I want to have some fries I opt for sweet potato fries but not every time. One other bonus is no yawning in the afternoon at my desk at work like some of my co workers who ate a high bad carb lunch. I feel my blood sugars have also levelled out and I don’t feel those sugar crashes any more.

  • Campbell

    I wish I didn’t take things so literally but your run-on paragraph is unclear:

    All vegetables except potato, fresh fruit, fish and seafood, lean meat, nuts, cheese, legumes, whole grain bread, whole-wheat pasta, brown rice, oatmeal, agave nectar, Splenda, olive oil.

    It looks like “fresh fruit, fish and seafood, lean meat, etc.” are also in the “except” part of the list of things not to eat. A better way of expressing:
    All vegetables except potato. Acceptable: fresh fruit, fish and seafood, lean meat, nuts, cheese, legumes, whole grain bread, whole-wheat pasta, brown rice, oatmeal, agave nectar, Splenda, olive oil

    • Aimee

      Thank you

  • star

    lm already avoiding bread and sugar, but have junk once a while. So I havent lost any weight but did not gain either, with no exercise. Im motivated to follow it completely and see the result. :)

  • clint

    going to give it a try I need to lose 50+lbs

  • Lenna Weinstein

    I have been eating for almost two weeks now lots of fresh veggies,some fruit, raw nuts,lean meats and sea food,lots of water with lemon, and have lost weight… 1st three days I lost 12 ponds then 3 ponds then two pounds now I loose 1 pound every day. I can’t wait to see what happens in a month :) its so easy to walk away from white foods that are bad for the body. White veggies are good! And I don’t crave sugar anymore! Just turned 50 and I hope by 51 I’ll be at a healthy weight.

    • Hannah

      Just out of curiosity, do you eat whole grain flour or bread at all, since it isn’t technically white? Or have you eliminated all breads all together? I want to go on this diet, but I want to know what works best! Thanks!

  • Kat

    I’m excited to try this, I’ve tried so many diets before but was never fully focused on it and always cheated! This is a huge challenge but I want to be ready to wear a bikini when it comes to summer time:) I’m 16 btw but I been motivated to make my body look amazing:) I been out of control with the aggressive eating and just putting every food in my mouth that I see in the kitchen. I think this would be good for me and I also am putting pictures of women’s bodies In bathing suits around the house to motivate me:)

    • BAdger

      The only diet that works is the one where you move to a big european city and smoke and walk a lot.

  • Annette Mason

    I am starting today. No white foods. I walk this morning for 30 mim. will be walking 3 days per week. Just let me see if this will work for me

    • Nanette

      I just eliminated all bread, pasta, rice and potatoes. 2 weeks, 11 pounds. I am eating lots of fresh veggies with spray style butter, fruit, salads and lean meats. I DO eat cauliflower, cheese and light ranch dressing in moderation. No sugar, half fat ice cream every night! BTW I am alergic to exercise.

    • jenna

      i was just wondering i know you have just started but have you lost any weight yet?

  • Warren Alexander

    My friend went on this diet, Lost 40 pounds over 6 months.After the first week he didn’t crave any of the white foods, but he did walk every day 3 or 4 miles. Sounds good to me.

  • John H

    I started this food plan beginning of August – up to now I have lost nearly 3 stone. I have ate 2 meals a day and a couple of snacks. 1 being a bar of chocolate a day. I have not felt hungry at all – and i am slowly introducing potato into one meal a week now, i havent missed bread at all. The weight just literally falls out. No exercise is required.

    • John H

      * weight falls OFF!

  • Vic

    I was on a similar diet following the paleolithic approach. I did remove all white foods: pasta, rice, bread, dairy, corn, potatoes for 4 months and walked 4 miles 4-5 days per week. I averaged 10 pounds of weight loss each month and NEVER felt hungry. Easy to follow and make some reasonable substitutions when going out to eat. For example: steak dinner with all the trimmings with the exception of baked potato. I would request double portion of side vegetable instead and never eat the dinner roll/cheese bread. Sparingly use olive oil/vinegar for salad dressing and drink diet beverage or just water. Simple little changes and the fat just melted off.

  • Melody Gantt

    I was told by my mother that her friend and her husband have tried this diet and successfully lost weight! I love milk thought! But I’m gonna try it also! Good luck to everyone! And myself!

  • Tillie

    I would like to lower my carbs and find alternative foods for my daily menu.

  • rebecca

    I am starting of last night let’s see how it works

  • ricki

    i’ve been on this diet now for 5 days and i love it. my cravings seem to be gone and i’ve lost about 5lbs. so far. i’ve not been tempted to cheat (like on many other diets) and i’m feeling super. <3

  • Sherry

    Im going to give it a go starting Monday with a good friend and my daughter! Just so no to white!

  • kristina

    Just wish I had a daily partner!!

  • Toni Cook

    I would love to try this and would be grateful for any assistance you can give.

  • Don Guarente jr

    Thank you and Stephaine…..good luck, i need it too…lol

  • Stephanie Mitchell

    Wish me luck.

  • Sophie Poole

    I am going to try this no white diet, your comment help me.

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