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The "Don't Eat Anything White" Diet

author image Gianna Rose
Gianna Rose is a registered nurse certified in hospice and palliative care, as well as a certified wellness coach. She completed Duke Integrative Medicine's Mindfulness-Based Stress Reduction course in 2009. Rose also holds a Bachelor of Fine Arts from the Savannah College of Art and Design.
The "Don't Eat Anything White" Diet
Mashed white potatoes in a bowl. Photo Credit: mikafotostok/iStock/Getty Images

Keep it simple if you follow the Don't Eat Anything White Diet, also known as the No White Foods Diet, to lose weight. The diet is easy to follow -- simply eliminate most white foods. There are no books, equipment or supplements to buy, and the diet is based on a healthy way to eat.

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Avoid White Carbohydrates

Steer clear of all foods made with white flour or white sugar. That includes white pasta, white bread and other baked goods made with white flour, as well as white rice and white potatoes. These foods are absorbed quickly and cause a rapid spike in blood sugar, which may result in weight gain and is also linked to an increased risk of diabetes and heart disease, according to the Harvard School of Public Health.

Avoid White Fats

Avoid solid fats, such as butter, full-fat cheeses and lard. These are saturated fats that can raise your level of harmful LDL cholesterol and increase your risk of heart disease and possibly type 2 diabetes. Instead, choose foods with monounsaturated or polyunsaturated fats, including olive and canola oils, almonds and other nuts, seeds, avocados and fatty fish, such as salmon. Trans fat, a primarily man-made fat, is solid at room temperature and is especially detrimental. Trans fat is sometimes found in fried foods, baked goods, stick margarine and processed goods.

What to Eat

Choose plenty of fresh fruit, a variety of colorful vegetables, lean proteins and whole grains. Eat yams in place of white potatoes, and replace foods made from refined grains with bread, cereal and pasta made from whole grains. You can eat some white foods while on the Don't Eat Anything White Diet. Enjoy cauliflower, a white vegetable that has plenty of fiber and a low glycemic index. Include egg whites, lean poultry, milk and white fish, which are good sources of protein and other nutrients, without breaking the rules.


Giving up certain foods makes this diet hard for some people to stick to, especially over a long period of time. The lack of a specific plan is challenging for others. The diet doesn't offer guidelines on portion control -- and overeating will prevent weight loss, no matter what color the food is.

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