There is no exact definition of a No White diet, but the premise is simple. Remove all white foods from the diet for 2 to 4 weeks, and kick the craving for carbohydrates and sugars. Proponents believe that modern diets contain far too many simple carbohydrates, which increase the body's production of insulin. This over-production of insulin in turn increases hunger and the craving for more sugar, making it difficult to reach and maintain a healthy weight.
The white foods that should be eliminated from the diet include sugar, white flour, white rice and potatoes. These foods are simple carbohydrates that increase insulin production and cause cravings for more carbs. Eliminate salt from the diet, as well as milk, and any foods made from these products. It is also necessary to eliminate fruit and fruit juice from the diet for 2 to 4 weeks. Fruit juices often contain added sugars, but even the natural sugars in fruit will keep sugar cravings alive. Avoid carbohydrate mimickers during the initial phase of the plan as well, since they may trigger cravings. These mimickers include sugar and salt substitutes.
Most types of vegetables can be eaten, with the exception of any type of potatoes. Eat fresh vegetables whenever possible, but if fresh vegetables are unavailable, choose frozen vegetables with no added sauce or seasonings. Canned vegetables tend to be high in sodium.
Seafood, chicken and lean meats are allowed foods. Keep cholesterol levels low by substituting nuts and beans for animal proteins. Add variety by including black beans and lentils in addition to the usual pinto or navy beans. Almonds, cashews, pecans, sunflower, pumpkin and flax sides are all healthy choices, but choose raw or plain roasted nuts.
High-sodium seasonings should be avoided. Whole grain pastas and breads are allowed, but eat them in moderation. They are healthier than their counterparts made with white flour, but they have just as many calories.
Eliminating this many foods from the diet may seem extreme, but it is expected to be a starter plan for healthier eating, not a long-term effort. Reintroduce foods like fruit and fruit juices into the diet after 2 to 4 weeks, but avoid juice drinks or juices containing added sugar. Add skim milk and plain yogurt back into the diet at this stage. Use Splenda or stevia as sweeteners after the initial phase. Agave nectar or honey may be used as well, but only in very small amounts. Remember that these sweeteners are sugar based, and will affect insulin levels. Continue to read labels carefully, especially watching for ingredients that end in "ose" which are sugar-based sweeteners.