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Keep it simple if you follow the Don't Eat Anything White Diet, also known as the No White Foods Diet, to lose weight 1. 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.
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
The No Red Meat Diet
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. 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.
- Avoid solid fats, such as butter, full-fat cheeses and lard.
- Trans fat, a primarily man-made fat, is solid at room temperature and is especially detrimental.
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.
- Choose plenty of fresh fruit, a variety of colorful vegetables, lean proteins and whole grains.
- Enjoy cauliflower, a white vegetable that has plenty of fiber and a low glycemic index.
What Can You Eat on the RAVE Diet?
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.
The No Red Meat Diet
What Can You Eat on the RAVE Diet?
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Does Eating Bread Make You More Hungry?
- Diets In Review.com: No White Foods Diet
- MayoClinic.com; Dietary Fats: Know Which Types To Choose; February 2009
- Penn Medicine. The hidden health benefits of tea. December 2019.
- Söhle J, Knott A, Holtzmann U, et al. White Tea extract induces lipolytic activity and inhibits adipogenesis in human subcutaneous (pre)-adipocytes. Nutr Metab (Lond). 2009;6:20. doi:10.1186/1743-7075-6-20
- Santana-Rios G, Orner GA, et al. Potent antimutagenic activity of white tea in comparison with green tea in the Salmonella assay. Mutation Research/Genetic Toxicology and Environmental Mutagenesis. 2001;495(1-2):61-74. doi:10.1016/S1383-5718(01)00200-5
- Santana-Rios G, Orner GA, Xu M, Izquierdo-Pulido M, Dashwood RH. Inhibition by white tea of 2-amino-1-methyl-6-phenylimidazo[4,5-b]pyridine-induced colonic aberrant crypts in the F344 rat. Nutr Cancer. 2001;41(1-2):98-103. doi:10.1080/01635581.2001.9680618
- US Food & Drug Administration. Spilling the beans: how much caffeine is too much?. Updated December 2018.
- Santana-Rios G, Orner GA, Amantana A, Provost C, Wu SY, Dashwood RH. "Potent Antimutagenic Activity of White Tea in Comparison With Green Tea in the Salmonella Assay. " Mutation Research 2001 22;495(1-2):61-74. doi: 10.1016/s1383-5718(01)00200-5
- Söhle J, Knott A, Holtzmann U, Siegner R, Grönniger E, Schepky A, Gallinat S, Wenck H, Stäb F, Winnefeld M. "White Tea Extract Induces Lipolytic Activity and Inhibits Adipogenesis in Human Subcutaneous (Pre)-Adipocytes. " Nutrition & Metabolism 2009 1;6(1):20. doi: 10.1186/1743-7075-6-20
- Baron ED, Swain FR, Matsui M, Marenus K, Maes D, Cooper KD, Stevens SR. "Efficacy of Topical White Tea Against Uv-Induced Langerhans Cell Depletion and DNA Damage in Human Skin. " University Hospitals of Cleveland/Case Western Reserve University, Cleveland, Ohio; and Estee Lauder Companies, Melville, New York, USA. 2003.
- Gilberto Santana-Rios, Gayle A. Orner, Meirong Xu, Maria Izquierdo-Pulido, and Roderick H. Dashwood. "Inhibition by White Tea of 2-Amino-1-Methyl-6-Phenylimidazo[4,5-b]Pyridine-Induced Colonic Aberrant Crypts in the F344 Rat." Nutrition and Cancer 2001; 41(1-2): 98–103.
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.