Home Diets to lose weight Traffic Light Diet; Eating by colors

Traffic Light Diet; Eating by colors

by Georgia Ede
Published: Last Updated on

Traffic Light Diet to lose weight and lose weight  what does it consist of?

The Traffic Light Diet is so named because foods are divided into 3 groups and are related according to colors :  Green, Orange and Red , just like the colors of a traffic light and that can be considered the colors of health. Each food is associated with a color.

There are those that can be taken freely (Green Color), those that must be controlled the amount we eat (Orange) and those that should not be ingested or only exceptionally. One of the benefits of this diet is that it does not prohibit entire food groups, such as; carbohydrates (pasta, rice), but invites you to eat them in moderation. It is also a very easy diet to follow and remember since it only takes a little memory to associate certain foods with colors.

Here we explain how to carry out this diet so that it is a success and you achieve your ideal weight. Take note!

How Much Weight Can You Lose With The Traffic Light Diet?

Actually, this diet, being a balanced diet in which no food group is completely restricted; it will allow you to reach your ideal weight.

It does not have a specific duration, since it will not cause damage to our health.

It is a diet that helps us learn to eat, to feel good about ourselves, and modifies our eating habits, guiding them towards a healthy lifestyle.

Why does this method work?

The traffic light diet is a very simple diet that is easy to carry out and its premises are very clear. But why does it work? Well, its success lies precisely in its simplicity . Betting on eating quality foods with a high nutritional content , but which provide us with fewer calories , is the basis of the diet; mainly.

The foods ordered visually, by colors according to the colors of the traffic light, which is a code that everyone understands, makes it very clarifying and also allows you to quickly identify the foods with their classification by color.

Foods are strategically chosen for their caloric intake, that is to say that the foods present in the green color are foods with a low caloric intake, which will help us lose weight; since they provide us with few calories and, on the contrary, many interesting nutrients for our body.

The combination of a good choice of food with good nutritional habits and the practice of physical exercise , ensure the success of a diet to lose weight .

It is a diet that, in addition to helping to lose weight and lose weight, will help us eat healthily , and reduce the risk of cardiovascular diseases, diabetes, etc …

  • To combat overweight in the most effective way possible, you should not take any red food, take orange foods in moderation and go straight to green foods.

Recommendations for the traffic light diet

  • It is advisable to have 5 meals a day taking into account the food groups and colors.
  • You should drink at least 2 liters of water daily.
  • It is advisable to do some type of aerobic exercise, at least 1 hour a day, 3 times a week.
  • It is advisable that you opt for a healthy food cooking system. It is preferable that you cook on the grill or steam, if you do it in the oven, make it with little oil and without fat. We recommend getting rid of the fried, battered and breaded ones that add more calories to our dishes; as well as sauces, cream, stir-fries, butters or vegetable fats that increase the calories we eat in a barbaric way.
  • It is recommended that you follow the instructions to the letter and eliminate the foods that are indicated.
  • Foods in the amber zone, we must be especially careful, because weight loss is sometimes slowed down because we consume too much, more than recommended.

List of Foods by color:

– All vegetables : Chard, Spinach, Broccoli, Cauliflower, Green beans, Eggplant, Pumpkin, Zucchini, Artichoke, Tomato, Cucumber, Pepper, Beet, Asparagus, Soy, Carrot, Turnip, Leek, Peas, Broad beans, Celery, Thistle, Endive, Radish, Red cabbage, Yucca, Endive.

– Fruits : Pineapple, Strawberry, Raspberry, Blueberry, Currant, Blackberry, Apple, Pear, Peach, Cherry, Grapefruit, Tangerine, Orange, Melon, Watermelon, Nectarine, Pomegranate, Grapes, Apricot, Plum, Kiwi, Nectarine.

– Natural water and unsweetened infusions.

– Aromatic spices, vinaigrette, pepper.

– White fish.

– Chicken or turkey meat without skin.

– Skimmed milk and yogurt.

– Fruits : Banana, Avocado.

– Cereals : Bread, Pasta, Rice, Flour.

– Nuts : Walnuts, Almonds, Chestnuts, Hazelnuts, Dates, Olives.

– Legumes : Beans, Chickpeas, Lentils, Beans.

– Dairy : Semi-skimmed milk and yogurt, Fresh cheese.

– Blue Fish .

– Vegetable Oil (olive, sunflower, corn)

– Eggs : 2 -3 times a week, preferably in an omelette or soft-boiled.

– Meats : Serrano ham, York ham, Veal, Rabbit, Cow, Lamb, Game.

– Potatoes : Cooked or Roasted.

– All the Fritos.

– Sugary cereals for breakfast .

– Dairy : Whole milk or yogurt, Cheese, Cream.

– Meats : Pork, Lard, Bacon, Lamb, Duck, Goose, Hamburger.

– Built-in .

– Pastries, sweets, pastries, chocolates .

– Alcoholic beverages, Sugary soft drinks .

– Salted and smoked .

– Sauces : Mayonnaise, Bechamel, Alioli.


As all diets require a little time and perseverance, since there are no miracle diets, but it is very easy to follow, try it and you will achieve it and remember the following rule :

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