I Followed a No-Refined-Carbs Dinner Rule for 3 Weeks — Here’s What Happened

As a personal trainer and nutrition coach, I often find myself answering questions about food and diets, and it’s clear that a lot of people are confused about the whole topic. This is hardly surprising given the huge amount of nutrition information available, much of which is complex, contradictory, or simply wrong.

The thing is that nutrition for health, fitness, weight control, or muscle gain doesn’t have to be complicated. After all, when you get down to it, all we’re talking about is food and eating—something humans have been doing successfully for centuries!

Consequently, when I’m giving my clients advice about their diets, I always come back to the KISS principle, short for Keep It Simple, Stupid.

In my experience, the simpler something is to do, the more likely people are to do it.

Because of this, I don’t prescribe diets to the people who come to me for nutritional help. Instead, I provide guidelines so they can create their own perfect eating plan.

One of the first things I ask my clients to do is replace their usual evening meal with a no-refined carbs dinner. This serves to illustrate the power of simple, sustainable diet changes. Invariably, their results encourage them to a) keep working with me, and b) quit the faddy diets and adopt a more common-sense approach to nutrition.

Of course, there are times when I don’t follow my own advice, and I recently slipped back into eating convenience foods instead of a balanced dinner. Inspired by a conversation with a client, I resolved to heed my own advice and followed the no-refined-carbs dinner rule for three weeks.

In this article, I share the results of my return to a healthier evening meal.

Refined vs. Unrefined Carbs

Before I reveal the effects and benefits of replacing refined with unrefined carbs, I want to explain the difference between these two types of food.

What Are Refined Carbs?

Refined carbohydrates have been processed to remove fiber, vitamins, and minerals, leaving behind a rapidly digestible source of energy. Invariably, this processing also changes things like taste, texture, and storability.

Common examples of refined carbohydrates include:

• Bagels
• Crackers and cookies
• Flour-based pizza crusts
• Flour-based tortillas and wraps
• Instant noodles
• Pasta
• Pastries
• Sugary cereals
• Sweetened yogurts
• White bread
• White rice

While refined carbs can provide quick energy, they often cause blood sugar spikes and crashes, leading to hunger and cravings soon after eating. Their lack of vitamins, minerals, and fiber also means that they’re not especially healthy, as your body needs these nutrients to function properly.

What Are Unrefined Carbs?

In contrast, unrefined carbohydrates are whole, minimally processed foods that retain their natural fiber, nutrients, and beneficial compounds. In other words, these foods are closer to their natural state than refined carbohydrates.

Examples of unrefined carbs include:

• Barley
• Brown rice
• Buckwheat
• Fruits
• Legumes
• Oats (steel-cut or rolled, not instant)
• Quinoa
• Sweet potatoes
• Vegetables
• Wholemeal bread
• Whole wheat pasta

These carbs digest more slowly, helping to regulate blood sugar, promote fullness, and support overall health. Their high fiber content also helps to keep your digestive system working smoothly, reducing the risk of constipation.

Unfortunately, refined carbs taste good, are readily available, and are generally quick and simple to prepare. Consequently, it’s easy to fall into the trap of making them part of your evening meals.

But, with a little effort, you can make the switch from a refined carb to an unrefined carb dinner if you want to.

Week One – I Miss Pasta!

Pasta has been a dinnertime staple for my entire life. It’s cheap, versatile, and cooks in minutes, making it the perfect carb source for quick dinners. Paired with a vegetable-based sauce and some protein, one could even argue it’s healthy…

That said, white pasta is highly refined, so it’s no surprise that, shortly after eating, I often found myself looking for something else to eat – usually some kind of dessert. Needless to say, this significantly increased the kilocalorie content of my evening meals.

Pasta was off the menu for the next three weeks, and giving it up was far from easy. I missed the texture, taste, and how easy it was to prepare. But the good news is that there were plenty of alternatives, including veggies and whole grains.

So, I started my three weeks of no-refined carb experiment by seeking out tasty pasta replacements. I tried zucchini and edamame noodles and used sliced eggplant to make lasagna.   

While the first few meals were a little disappointing, I gradually learned to enjoy these pasta alternatives, with edamame noodles and eggplant lasagna being especially delicious.

There were also meals where I just seasoned and roasted large pans of mixed veggies and served them with grilled meat or fish. Simple but very tasty and surprisingly filling despite the lack of carbs.

Week Two – Learning to Love Faux Rice  

Rice is another diet staple in my house. Like pasta, it’s cheap and easy to cook, making it ideal for quick dinners. It also pairs with almost everything, so it’s a versatile source of kilocalories.

White rice is devoid of fiber, so it digests very quickly. Consequently, a lot of people feel hungry shortly after eating it – including me.

But what can you eat instead of rice?

I discovered several faux or fake rice, all of which worked well and tasted pretty good. After all, rice tends to be quite bland and takes on the flavors of whatever you serve it with. My favorite faux rice included grated cauliflower, spaghetti squash rice, and konjac rice, all of which are high in fiber and contain plenty of beneficial nutrients.

In addition to my rice replacements, I started experimenting with whole grains and beans. Much to my surprise, foods like buckwheat, quinoa, and barley were as versatile and tasty as rice and pasta, and I really enjoyed the new tastes and textures they added to my meals.

Week Three – Making Veggies the MVP

Entering week three, I realized that I no longer missed rice and pasta and didn’t even feel the need to replace them with unrefined faux alternatives. Instead, I was developing a real love of veggies – the more varied and colorful the better.

So, instead of bread, rice, and pasta, I built my dinners around vegetables, which I cooked in many different ways, including:

1. Cauliflower

• Mash it – steam and mash as a swap for mashed potatoes.
• Roast it – toss with oil and spices for a crispy side.
• Grate it – use in a pizza crust or fritters.

2. Zucchini

• Grill it – slice and char for added flavor.
• Stuff it – hollow out and fill with protein or grains.
• Bake it – use in casseroles or veggie lasagna.

3. Sweet potatoes

• Mash it – a nutrient-dense alternative to mashed potatoes.
• Bake it – slice into fries or roast whole.
• Stuff it – bake whole and load with toppings.

4. Spaghetti squash

• Roast it – softens into a mildly sweet side dish.
• Bake it – top with sauce and cheese for a gratin-style dish.

5. Eggplant

• Slice and grill it – great as a hearty, meaty alternative.
• Roast it – softens into a creamy texture, great for dips.
• Stuff it – fill with a protein and veggie mix.

6. Cabbage

• Sauté it – adds texture to stir-fries or side dishes.
• Steam it – use as a wrap instead of tortillas.
• Roast it – brings out a caramelized, sweet flavor.

7. Broccoli 

• Roast it – enhances natural sweetness and adds crunch.
• Steam it – keeps it tender-crisp for salads or stir-fries.
• Stir-fry it – adds texture and taste without kilocalories.

8. Carrots

• Roast it – deepens flavor and sweetness.
• Mash it – a unique twist on mashed sides.
• Dip it – the perfect chip alternative.

9. Turnips & rutabaga

• Mash them – a great potato substitute.
• Cube and roast them – adds a slightly sweet flavor.
• Shred them – use in fritters or hash browns.

I tried to include at least two and usually three different vegetables in each meal. This ensured that I got a broad range of vitamins and minerals and plenty of flavors and textures, making each meal as tasty as possible. I also experimented with a range of herbs and spices to add an extra layer of flavor to my no-refined carb dinners.

So, how did three weeks of following the no-refined carb dinner rule affect me? Check out the next section and find out!

Results of Following the No Refined Carbs for Dinner Rule for Three Weeks

I followed the no-refined carbs for dinner rule consistently for three weeks and didn’t cheat at any point. This ensured that my one 21-day experiment provided the best possible results:

Unexpected Weight Loss

While I didn’t expect to lose any weight during this three-week experiment, I lost three pounds by replacing dinnertime refined carbs with unrefined alternatives. This is because unrefined carbs tend to be lower in calories, and their high fiber content makes them more filling, reducing the chances of overeating (1).

While three pounds might not sound like a lot, it’s worth stressing that replacing refined with unrefined carbs was the only dietary change made. Eliminating all refined carbs would undoubtedly have an even bigger impact.

Reduced Post-Dinner Hunger and Fewer Cravings

I usually have a dessert after dinner or a snack before going to bed. This is partly a habit, but also because I tend to feel hungry an hour or two after my evening meal. In addition, I often crave sweets after dinner.

After a few days of eating unrefined carbs for dinner, I found that I no longer wanted or needed to eat again before hitting the hay. Unrefined carbs are considerably more filling than their refined counterparts.

Better Sleep

While your sleep cycle is predominantly controlled by your circadian rhythm, blood glucose levels play a part. For example, most people feel drowsy when their blood glucose is high, and more alert when it’s low.

Eating refined carbs tends to cause a rapid peak and equally fast drop in blood glucose, which can disrupt your sleep. For me, this means that after a refined carb meal, I sometimes wake up in the night feeling hungry.

However, eating unrefined carbs for dinner seemed to cure my midnight munchies, and I hardly woke up at all after swapping out refined carbs and replacing them with unrefined alternatives. Although I didn’t have the means to check, I suspect my blood glucose levels were much more stable after eating unrefined carbs at night.

Improved Digestive Health

The fiber in unrefined carbs adds bulk to your feces, making them easier to pass. It also helps maintain a regular bathroom schedule and prevents constipation. In other words, eating unrefined carbs for dinner will make your morning poop much less stressful!

While this may seem unimportant, better digestive health can have a positive impact on many aspects of your life, including weight management, immunology, and your general physical and mental well-being.

Most adults need around 30-40 grams of fiber per day, but studies suggest the average American only gets around 15 grams (2). Eating more unrefined carbs is an easy way to make sure you get enough of this critical nutrient.

Closing Thoughts

While replacing dinnertime refined with unrefined carbs was difficult initially, it soon became second nature. At first, I missed things like bread, rice, and pasta but within just a few days, rediscovered my love of vegetables and whole grains, and felt so much better after eating them.

In fact, when I did return to eating refined carbs, I found them pretty bland and unsatisfying!

Consequently, I’ve extended this rule to breakfast and lunch, although I still enjoy the occasional refined-carb snack from time to time. Funnily enough, I don’t enjoy them as much as I used to and prefer to snack on nuts, seeds, and fruit.

Have you tried giving up white bread, rice, pasta, etc., and eating unrefined carbs instead? Share your experiences and comments below – I’d love to hear from you!

References:

1. Wan Y, Tobias DK, Dennis KK, Guasch-Ferré M, Sun Q, Rimm EB, Hu FB, Ludwig DS, Devinsky O, Willett WC. Association between changes in carbohydrate intake and long-term weight changes: prospective cohort study. BMJ. 2023 Sep 27;382:e073939. doi: 10.1136/bmj-2022-073939. PMID: 37758268; PMCID: PMC10523278.
2. Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015 Nov;115(11):1861-70. doi: 10.1016/j.jand.2015.09.003. PMID: 26514720

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