Eliminate "White Foods" from Your Diet. White flour, white sugar and other processed foods are not only devoid of vitamins and minerals, but they’ve also been stripped of their natural fiber. As a result, they rapidly drive up blood sugar levels, which contributes to weight gain, diabetes and a host of other health problems. Avoid breads and baked goods made with white flour, sugar-laden sodas and snack foods. Instead, focus on eating fiber rich fruits, vegetables, legumes and whole grains.