Most white foods (bread, rice, pasta, sugar, flour) are primarily made up of refined carbs and empty calories, so cutting them out of your diet is one of the quickest ways to shed pounds and improve your well-being.
Step 1
Cut out obvious flour and sugar. This includes white bread, sugar you add to tea, cereal and other food items, and foods that you know contain sugar and flour, such as soft drinks and packaged cakes and cookies.
Step 2
Read product labels. White flour and sugar go by many names. Look at the label on processed foods to determine if a food is truly white flour- and sugar-free. Other names for sugar include sucrose, fructose, corn syrup, cane sugar and syrup. Other names for white flour are bleached all-purpose flour, bread flour and enriched flour.
Step 3
Substitute foods that you can eat for the ones that are missing. Whole grains and whole-wheat flour make a nutritious change from white flour. Sugar substitutes are more challenging. Although artificial sweeteners are calorie-free, there is evidence that they can slow weight loss. Natural sweeteners, like honey, aren't processed, but are also high in calories. For best results, use natural sweeteners, but less of them.
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