Skip to content

Diet of colors

Eating habits have changed dramatically in recent years. More and more people, both adults and children, are opting for the consumption of precooked foods, which are high in fat and other substances that are not favorable to the health of the body. Thus, obesity is one of the main diseases of the 21st century.

Well, when people have a body weight greater than recommended, they tend to diet; the problem is that the vast majority of these diets are very restrictive, requiring an extreme level of sacrifice and, therefore, are abandoned.

This is where the diet of colors is born . Its main objective is none other than to make food a pleasant act, which is a great point in favor and, in addition, differentiating from other diets. A nutritional proposal that has an increasing number of followers worldwide.

What is the diet of colors?

The diet of colors is based on the fact that when you see a plate of food, all the senses are activated, but especially smell and sight . Thus, when foods are selected based on their color, the body is provided with all the nutrients necessary for day-to-day life.

This diet is based on including foods classified according to their color in the daily meal plan . As the author points out, the distribution of these colors must be divided in the following way; women should eat three foods from the red group, three foods from the brown group and three foods from the yellow group daily, while men will eat four foods from each group. The foods included in the green color do not have any type of limitation in both sexes.

Food of each color

Why it is called the diet of colors is very simple; each of the colors includes a series of foods.


In the green color, all vegetables are grouped ; foods that can be eaten freely as they are very beneficial for the general health of the body.

This type of food has a high content of vitamins and minerals, as well as fiber to promote the health of the digestive system. In addition, greens and vegetables provide a large amount of water. Of course, we must not forget that they are foods with very low fat content, so that they help reduce blood cholesterol levels and, therefore, take care of cardiovascular health.


In the green color there are all those foods that have a high protein content, both of animal and vegetable origin: eggs, legumes, dairy products, seafood, meats …

It should not be forgotten that proteins are the main components of the body since they are present in all cells. They have a leading role in the formation of organs and different body tissues; In addition, they are responsible for carrying out certain chemical processes in the body.

Proteins should be consumed in the daily amounts appropriate to the needs of each person, depending on several factors: physical activity, body mass …


The brown color includes all oleaginous foods , such as nuts, oil or seeds, among many others.

When we talk about fats, there is a general conception to reject them since they are considered to promote obesity. However, the trick is to choose unsaturated fats, which have a wide range of benefits for the body, and can even promote weight loss. For example, Omega 3 fatty acids have anti-inflammatory properties, thus promoting brain function and protecting the cardiovascular system.


In the color yellow are all those foods with a high content of carbohydrates: fruit, cereals, rice, bread, pasta …

Carbohydrates are very beneficial because they provide energy to the body. In addition, they accelerate intestinal transit, largely avoiding diseases such as constipation . Do not forget that they favor the synthesis of serotonin , known as the hormone of happiness.

Blue or purple

And, finally, in the color blue all those foods and drinks are grouped such as condiments, spices, aromatic herbs, drinks …

Several studies have shown that adding certain spices in moderation to dishes, such as pepper or cumin, promote digestion and stimulate the production of gastric juices. In addition, they create a thermogenic effect that stimulates the metabolism, helping to burn calories.

In general, anyone can consume all foods. However, as the main objective of this diet is none other than reducing body weight, it is advisable to minimize the consumption of foods that provide a large amount of empty calories and no nutrients to the body.

Thus, certain foods and beverages should be consumed occasionally: industrial pastries, sugary drinks, whole dairy products, precooked foods, alcohol … They are high in fat, sugar and salt, thus damaging the general health of the body.

Rules of the colors diet

Next we indicate which are the rules to follow in the diet of the colors.

  • The distribution of food is different between men and women. They must follow the familiar 3 + 3 + 3 pattern ; that is, eat three foods from the red group, three from the brown group and three from the yellow group. They must follow the 4 + 4 + 4 pattern , thus consuming four foods from the groups described above.
  • As we have indicated, the foods included in the green group can be consumed freely in terms of quantities, both among men and women.
  • It is just as important to control food as the way it is consumed. When it comes to eating, it is important to do it calmly and chewing food slowly and well . In addition, experts advise unplugging electronic devices during meals.
  • Of course, hydration is essential to ensure the proper functioning of the body. The most advisable thing is to consume two liters of water daily, an amount that can be increased in people with a great physical activity.
  • When it comes to losing weight with the diet of colors, it is important to accompany a correct diet with frequent physical exercise . They don’t have to be high-impact activities; walking for half an hour every day is more than enough.
  • If at any time a person deviates from the dietary guideline because, for example, they have a celebration, it is important to know how to compensate for the excesses.

Benefits of the colors diet

This nutritional diet has a wide range of benefits that guarantee the proper functioning of the body. In the following points we explain what are the main benefits of the diet of colors.

  • Antioxidant: following the indicated eating guidelines has a positive effect on cells and skin, preventing premature aging.
  • Cardiovascular health: a healthy and balanced diet lowers blood pressure and cholesterol, thereby helping to maintain cardiovascular health.
  • Tissues and bone health: The diet of colors is also beneficial in the formation of tissues. In addition, it helps maintain a healthy bone structure.
  • Immune system: a healthy eating plan such as the one proposed by this diet notably strengthens the immune system , thus reducing the risk of suffering from certain diseases, such as colds or flu .

Properties of each food group

  • The group of blue or purple foods contains large doses of antioxidants , which are responsible for protecting cells against free radicals . In addition, they help improve the circulatory system and prevent some types of cancer.
  • In the group of red foods, those that contain beta-carotenes stand out, which are very beneficial for the health of the skin and for purifying the body of toxins and waste elements.
  • The group of greens is ideal to prevent and combat cholesterol , to improve intestinal transit and to avoid circulatory and cardiovascular diseases.
  • The white food group is good for improving the immune system , as it helps to increase the defenses to fight against pathogens.
  • The yellow or orange one is perfect for the well-being of teeth and bones , as well as for having healthy skin and good vision.

Menus based on the diet of colors

The ideal way to follow this diet is to plan a weekly menu and introduce variants of it so as not to get bored.

Here we propose an example of a weekly menu following the guidelines of this diet:

  1. Monday
    Breakfast: orange juice and milk with cereals.
    Lunch: three plums.
    Lunch: grilled chicken with rice and lettuce and tomato salad.
    Snack: milk shake with banana.
    Dinner: fish with grilled aubergines and carrot, celery, garlic and tomato salad.
  2. Tuesday
    Breakfast: a banana and an orange juice.
    Lunch: a handful of blackberries.
    Food: baked fish and arugula salad with tomatoes and walnuts.
    Snack: strawberries.
    Dinner: spinach with cream and boiled potatoes.
  3. Wednesday
    Breakfast: yogurt with cherries and watermelon.
    Lunch: an apple.
    Food: sautéed cauliflower with leeks and rice.
    Snack: raisins and walnuts.
    Dinner: chard and peach omelette.
  4. Thursday
    Breakfast: Milks with cereals and apricots.
    Lunch: black grapes.
    Food: roast chicken with plums and onion.
    Snack: fresh cheese with blueberries.
    Dinner: broccoli with potatoes.
  5. Friday
    Breakfast: mango smoothie with milk.
    Lunch: fresh cheese and raspberries.
    Food: rice with vegetables and garlic.
    Snack: watermelon.
    Dinner: green leafy salad with tomato, fresh cheese, walnuts and carrots.
  6. Saturday
    Breakfast: mixed fruit salad and milk with cereals.
    Lunch: Apple.
    Lunch: chicken fillets with couscous salad.
    Snack: orange slices with cinnamon.
    Dinner: zucchini omelette and tomato salad with celery.
  7. Sunday
    Breakfast: fruit smoothie.
    Lunch: yogurt.
    Food: whole wheat pasta with broccoli and cheese.
    Snack: raisins and nuts.
    Dinner: multi-colored salad.


In short, the main objective of the diet of colors is that everyone enjoys food to the fullest without going hungry . In this way, the risk of abandoning the diet is much lower and, in addition, the well-known “rebound effect” is avoided. It is not about eliminating food, but about adapting to a healthy and balanced diet, which helps to modify the metabolism without requiring a great effort.

It is a very easy diet to follow. Everyone eats five meals a day , and the diet of colors does not in any way prevent us from continuing that routine. As we have explained, the menu is divided into four main colors (red, green, yellow and brown); in addition, we find blue to identify drinks and condiments.

Therefore, the main objective of the diet of colors is to bet on a healthy and balanced diet , which goes beyond simple weight loss. It’s about learning how to eat healthy.

Website | + posts

Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

Leave a Reply

Your email address will not be published. Required fields are marked *