How to Lose Weight – The Four White Riders

How to lose weight, what to eat, what to avoid – these are the questions troubling anyone carrying excess weight as they start a new diet or nutritional plan.
No matter the program, all weight loss diets boil down to the same basic principle: a caloric deficit – also known as a reduction diet.

The Reduction Diet

It’s simple: the “eat less – lose fat” principle.
Reduce your total daily caloric intake.
But then comes the next question: Which foods should we eat? Are there foods that make us gain weight, or others that help us lose it?

Short answer: No.
If there were a food that made you lose weight, it would mean chewing and digesting it uses more energy than it provides to your body.

However, there are foods that trigger metabolic effects and should be avoided—not only during weight loss diets, but in general.
These are the so-called Four Horsemen of Fat Gain—bringing judgment day to both health and appearance.

The Four White Riders of Fat Gain

Four riders, four white horses—four white foods that bring war, famine, disease, and death.
War with whom? With yourself, and with everyone around you—as you’ll soon see.

The four white foods are: flour, sugar, salt, and fat.
Like all things white and refined, they are highly addictive—not only physically, but psychologically.

Flour

White flour is the main ingredient in much of the processed and fast food of the modern world.
And not just traditional fast food—it’s everywhere: bread, pastries, pasta, sauces, desserts…

White flour has a high glycemic index, causes insulin spikes, and negatively affects digestion.
Wherever you find white flour, you’ll usually find the other three white riders lurking beside it.

Sugar

We already know the dangers of white refined sugar—and yet everyone still loves it, because it causes psychological dependence.
It’s hidden in many prepared meals, especially in nearly all ready-to-use products.

Salt

Salt contributes to high blood pressure, because it causes the body to retain water.
Water binds to sodium, and water retention is the primary cause of elevated blood pressure.

It also increases your weight on the scale and makes your body look more bloated and puffy.

Fat

Lard has long been demonized in nutritional circles.
But modern research confirms what our grandparents knew all along—natural fat isn’t the enemy.

So why is fat on the list?

This isn’t about lard, but about saturated fats and especially trans fats.

The most notorious example? Palm oil—found in everything from processed meats to fast food and bakery items.
Trans fats (like margarine) are synthetic and are directly linked to high cholesterol, triglycerides, and cardiovascular disease.

They also contain the most calories per gram, and are among the worst culprits behind diet-related illness.

Food Addiction

It’s clear these four white foods are destructive to your health—and potentially deadly.
They cause hunger—not because your body needs more, but because they trigger cravings.
You’re never mentally satisfied after eating them—you keep coming back.

That’s why the food industry loves them—and uses them liberally.

They disrupt insulin balance, affect the nervous system, and create a state of irritability, anxiety, and mental restlessness.
All of this leads to a kind of war inside you.

These four white horses awaken a primitive genetic trigger in the human being—the drive of the hunter.

The hunger, the nervous tension—they push you into a kind of modern hunting instinct.
But instead of real hunting, you seek out more of these foods, over and over.

And unlike real hunting, which raises testosterone and sharpens the body and mind,
this artificial craving lowers testosterone—and leads everything toward a dull and sad end.

How to Fix It?

By eliminating these four white foods—and the products that contain them—you can turn almost any eating plan into a reduction diet.
If you remove them (and don’t compensate with other high-calorie foods), your total caloric intake will drop significantly.

And that… is how weight loss begins