When a no white food diet is discussed, the foods referred to as white are typically pasta, bread, potatoes, flour, rice and sugar. The idea is to move you away from refined foods and incorporate healthier eating into your lifestyle.
These typical white foods are very high in carbohydrates. By eliminating them from your diet, you can kick your cravings for these types of food and lose some unwanted weight. Eating these types of foods just reinforce a desire to eat more bad food because they are so high in sugar.
Any processed foods that are made with a high amount of a “white” ingredient are high carbohydrate rich foods. Bagels, chips, donuts, cake, cookies, candy bars, crackers, ice cream, pie, pretzels, soda, and fried foods are all foods that should be avoided. Ironically, by just avoiding “white” foods, you are following a lower fat and lower carb diet automatically. Your intake of fresh vegetable like salads and fresh fruits and meats will increase. Your caloric intake will decrease and so will your total carb intake. This is a healthier option by far.
Fruit juices should also be eliminated. They contain a high amount of sugar or corn syrup. Sugar is a “white” food that should be completely avoided. Get your daily recommended allowance of fruit by eating an apple or orange and not drinking the juice. There is more fiber in whole fruit than juice and the fiber helps you to feel full for a longer period of time and is great for your digestive system. Alcohol and artificial sweeteners “trick” your body into thinking they are sugar. Avoid these also in order to kick your carb cravings.
Carbohydrate cravings are produced by an over production of insulin. When you ingest high carb foods, they are processed as sugar, your blood sugar elevates and your body releases insulin to regulate the high blood sugar. The problem is that your body releases too much insulin when eating high carb foods so after a period of time your blood sugar drops to a low level and the body wants more sugar in it to bring blood levels back up. You then eat a high carb food because your body craves it. The cycle repeats itself and you overeat or eat too much of the wrong foods like white foods. This cycle causes you to gain weight and feel tired throughout the day.
Eating foods like salads with grilled chicken or and apple with a slice of cheese as a snack gives the body a little bit of protein, fat and low carbs that your body uses to keep blood sugar at even levels. Your cravings for high carb foods will disappear after eating a well balanced diet for a few days. This will make it easier for you to remain on a no white food diet and loose weight and cravings.
Try not to think of a no white diet as deprivation. You may miss bread a lot but over time you can incorporate the right kind of bread slowly back into your diet. There are many foods that you can enjoy on a no white foods diet that will keep you satisfied. Try nuts, beans (not baked), fresh fruit, whole grain rice or quinoa, a sweet potato with a pat of butter and a little cinnamon instead of baked potato. Cheese, low fat proteins like chicken, fish and beef. All vegetable except peas and corn, they are high in carbohydrates.
Eating white foods is not as hard as it seems. Understanding that these “white” foods are harming your body will help make the switch to whole and natural foods easier for you.