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No White Foods Diet Review - Does This Eating Plan Actually Work?

By Summer Banks on Sep 22, 2016
No White Foods Diet Review

Why are people talking about the No White Foods Diet? Well, we took the time to create a comprehensive review, examining the ingredients, side effects, overall customer service and clinical research. We also read hundreds of user comments from around the web. At this point, we summarized and condensed to give you the important information you actually need.


What is the No White Foods Diet?

To begin with, the No White Foods Diet ingredients include whole grains, fruits and vegetables and various sources of protein. The key to this weight-loss plan is to cut out white foods. This includes doughnuts, cookies, cakes, white rice and pastas, breads, pastries, potato chips, candy, soft drinks and pies. Instead you can eat whole wheat and whole grain alternatives. The purpose of this is to prevent your blood glucose levels and insulin from spiking. After all, this can cause fat storage and weight gain. There is no special exercise program mentioned with this diet. Also, the foods needed for this program are available in common supermarkets.

We are not sure when the No White Foods Diet first started. However, this method is fine for all people of all ages and body types. On the other hand, if you have a gluten allergy, be sure to choose your foods accordingly. This diet plan may help you cut out some simple carbohydrates, which are linked to weight gain. Also, whole grains typically provide more fiber and protein. These foods may also keep you fuller longer, but read on…

Dietary Restrictions – “Concerned At All?”

One issue we have is with the dietary restrictions. According to our Research Editor, “There are numerous dieter complaints regarding the food restrictions that apply to the No White Foods Diet. Some people simply do not want to cut out all white foods.”

One person stated, “I can’t deal with the idea of cutting out all white carbs. When it comes down to it, this includes doughnuts, cookies, cakes, pies, white rice, and a lot of other foods I like. The No White Foods Diet is just not for me. I will eat what I like, just in moderation.”

On the other hand, a different dieter said, “Been on the No White Foods Diet for about a month now. Have lost three pounds.”

Another posted, “This diet can work. You just have to consider your calorie intake as well.”

Discouraging Comments – “Uh Oh”

Another concern is the discouraging user comments we found online. For instance, one dieter said, “Really dislike this diet. I thought it was for me, but no. I want to be happy, and this is a lifestyle change. I have no plans to avoid white foods for the rest of my life.”

The again, a different person commented, “It’s okay. The No White Foods Diet side effects include gas and bloating. The whole grains and wheat definitely cause some flatulence.”

“Gave it a go, but not for me. I will find an alternative to the No White Foods Diet,” mentioned another.

The research we’ve done has shown if there is some specific part of a diet program that is quite concerning or difficult (dietary restrictions, discouraging comments, side effects) the chances of real results for the long haul are not good. This means if the No White Foods Diet does in fact restrict too many foods, this could be a real problem for some people.

The Science – “Solid?”

At DietSpotlight, we prefer to see some solid research that supports the diet program or product we’re investigating. As of the No White Foods Diet, we did not pinpoint any specific studies. However, it is true that white foods or simple carbohydrates can cause blood sugar spikes. This can lead to fat gain. Therefore, this method may work to some degree. But, it will only produce real results if you can actually stick to it and reduce your daily calorie intake.

The Bottom Line – Does The No White Foods Diet Work?

So, should you invest your time and effort in the No White Foods Diet? Well, we like that this weight-loss plan involves eating whole grains. We also appreciate that all of the foods are available in common grocery stores. On the other hand, we have some doubts about this method because many people will have serious difficulty cutting out all simple carbs. Also, we’re concerned about the number of calories people will consume from other foods when all white foods are removed.

If you really want to shed some pounds, then we encourage you to select a diet program or supplement that is conducive to your lifestyle, does not require too many dietary restrictions and gives you plenty of bang for your buck.

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About the Author:

Summer Banks is an ISSA-Certified Fitness Nutrition Specialist and has reviewed over 2000 diet products. She has years of nursing training, experience as a manager responsible for 15 supplement brands, and completed coursework on Food and Nutrition from Stanford University. full bio.

How Does No White Foods Diet Compare?

Previous No White Foods Diet Review (Updated May 19, 2011):

What You Should Know

The No White Foods Diet is similar to a low carbohydrate plan, but whole grains or brown foods are allowed, which may be higher in carbohydrates. White foods like sugar and flour are refined and supply calories but little nutritional benefits to the dieter. Instead of eliminating starches or carbohydrates, the dieter simply switches out whole grains and unrefined carbohydrates for white foods. This may help a dieter lose a small amount of weight, but brown grains tend to have the same number of calories as white grains.

List of Ingredients

Diet that eliminates white foods for weight loss.

Product Features

Imagine creating a weekly menu and scratching out every white food and replacing those foods with whole grains. This is the concept behind the no white foods diet. White rice is replaced with whole grain rice or brown rice. White bread is replaced with whole wheat or whole grain bread. White potatoes are replaced with sweet potatoes or yams and white sugar is eliminated from the diet all together. The process is simple, but the effect on weight loss may be a bit lax for the dieter wanting to shed quite a few pounds. Whole grain foods have the same amount of calories (sometimes more) than white foods. Eliminating sugar does reduce the number of total calories consumed per day if the dieter commonly eats sugary foods or drinks sugared sodas.

The positive effect of whole grains occurs on a nutritional level. The no white foods diet replaces processed and refined carbohydrates with vitamin and nutrient dense whole grains. The dieter will not likely lose a ton of weight from this change, but the foods are healthier for the body. Whole grains tend to have higher fiber content, so the dieter may eat less before feeling full.

There is no specific cost for following the no white foods diet, aside from food costs. Whole grain alternatives tend to be more costly than processed white foods, so the dieter will spend a bit more in the grocery store. If weight loss is the end goal, the dieter could offset the higher cost of food by eating smaller portion sizes.

See Our Featured


  • White foods are the least healthy foods consumed today.
  • The no white foods diet allows whole grains and complex carbohydrates.
  • The diet is affordable.


  • No exercise plan associated with the no white foods diet.
  • Whole grain alternatives may be more calorie dense.
  • No clear guidelines for weight loss.
  • Higher fiber content could cause gas and bloating.


For optimal health, dieters can switch out white foods for whole grain foods, but the effect of the no white foods diet on weight loss is likely minimal. The dieter will still need to learn portion control and exercise daily for weight loss.

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