No White Diet

Leena Palande Mar 20, 2019
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An attractive colorful dish can make you feel more hungry than a plain white dish, but this post explains how a balanced diet that does not include any white food can help lower your daily calorie intake. Read on to have a handy 'no white diet food list', along with recipes....
Today, everyone is looking for a simple diet to shed those unwanted extra pounds. The simplicity of this specially designed diet lies in the basic idea of avoiding all white, plant-based foods which are usually very high in starch. Although the mere sight of food can affect your appetite, here's a diet that lets you enjoy more colorful and nutritious food.

Diet Plan without White Food

There is no fixed plan as such.
  • You are supposed to follow a low carb plan that works.
  • Include only healthy and low calorie foods to make it a 'balanced diet'.
  • Reduce unhealthy carbs from your diet.
  • Include lots of leafy vegetables, colorful vegetables, and fruits in your snacks and meals.
  • Cut out sugars, salt, and starches.
  • Stop incorporating white flour products (pasta, bread, cake, donuts, etc), white rice, and potatoes, etc. You may exclude milk too.
  • White foods like tofu, cauliflower, and onions are low in carbs and good for you, so it is up to you whether to include them in your diet or not.
  • Include cuts of meat, low in saturated fat and avoid consumption of processed meat like hot dogs, bacon etc.
  • Substitute unsweetened soy milk for low fat milk.
  • Plan your diet for the whole week, so that you can buy all the food items, ingredients in advance.
  • Design your menu for breakfast, snacks, lunch, and dinner, according to the available ingredients.

Foods that You can Incorporate in Your Diet

The carb content in food items may vary according to the serving size.


  • Hearty greens like collards, mustard greens, kale, lettuces, chard, endive, spinach, radicchio, etc.
  • Sprouts (bean, alfalfa, etc.)
  • Herbs like parsley, cilantro, basil, rosemary, thyme, etc.
  • Sea vegetables like nori, mushrooms
  • Jalapeno peppers, artichokes, fennel, bamboo shoots, summer squash, zucchini, eggplant, okra, turnips, pumpkins, carrots, etc.
  • Cabbages, bok choy, jicama, radishes, celery, asparagus, broccoli, peppers, cauliflower, cucumbers, green beans, wax beans, bell peppers, Brussels sprouts, leeks, etc.


  • Avocado, apricot, apple, guava, grapefruit
  • Raspberry, blackberry, cranberry, strawberry, blue berry
  • Papaya, casabe melon, rhubarb, peach, cantaloupe, watermelon

Other Foods

  • Whole wheat pasta, brown rice, full grain breads
  • Good protein like chicken
  • Good fats like dried fruits

Diet Recipes

Tasty Chicken

Take boneless, skinless chicken breasts. Preheat oven to 350. Pour low fat salsa on chicken breasts and cook for about an hour. Add broccoli and asparagus for last 30 minutes of cooking. The vegetables should stay moist. If you wish, you may add tofu. Stir it up and serve.
You can prepare tasty and attractive salads by using different vegetables and fruits. You can combine vegetables and lean meat together in several ways.

Cantaloupe with Black Pepper

Take ripe cantaloupe, seeds removed. In a medium bowl, scoop out 1-inch balls with the help of melon baller. Sprinkle freshly ground black pepper and gently toss with 1-2 tsp extra virgin olive oil. Cover a serving plate with endive leaves. Put cantaloupe balls on the leaves. Take 2 tsp snipped fresh chives and scatter over melon. The dish is ready to serve!
There are no hard and fast rules for this diet. You just have to avoid unhealthy white food, which is high in carbohydrates. Since, carbohydrates provide the necessary energy, you cannot eliminate them completely from your meals. Including appropriate quantities of healthy carbs in daily menu will help you pass with flying colors.
This diet works for many people, as it is easy to adhere to even when eating out. Keep it in mind that cutting down high glycemic index foods in the diet is not going to help lose weight unless you cut down the portion. And rather than just focusing on the food alone, you must exercise regularly. Then only you'll be able to achieve the desired weight loss.
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