Weight loss is often associated with cutting calories, but if you only focus on eating less, your body will easily fall into a state of malnutrition, fatigue and give up quickly. A more effective approach is to eat a full range of colors from natural foods. When you combine the green, red, yellow/orange, purple and white groups into your diet, it not only provides adequate nutrition but also helps control hunger, increase satiety, reduce fat accumulation and support metabolism.
What are the benefits of each food color group?
Each color on the plate not only creates eye-catching but also carries its own source of nutrition. Knowing how to take advantage of it will not only enrich your taste but also support the weight loss process in very different ways.
Here are the benefits of 5 common food color groups:
1. Green foods help control calories while still feeling full for a long time
Green vegetables, spinach, broccoli, cucumbers, kiwis… contain a lot of fiber and few calories, so you can eat a lot without worrying about gaining weight. Fiber helps prolong the feeling of fullness, reduces cravings for snacks and improves the digestive system.
Weight loss benefits: eating lots of green vegetables instead of starch will help create a natural calorie deficit.
Helpful tip: before each main meal, eat a plate of green salad or drink a vegetable smoothie to reduce the amount of rice and meat consumed.
2. Red foods support fat burning and protect the cardiovascular system
Tomatoes, strawberries, pomegranates, red bell peppers… are rich in lycopene and vitamin C. These substances support the process of fat oxidation, while protecting the cardiovascular system.
Weight loss benefits: help reduce visceral fat, increase metabolism, limit the accumulation of bad cholesterol.
Helpful tip: replace sweets with a bowl of strawberries or cherry tomatoes when craving a snack. Low in calories, high in water, and effective in fighting hunger.
3. Yellow/orange foods help keep energy stable
Carrots, pumpkins, oranges, mangoes, corn… are rich in beta-carotene and vitamin A. This group helps regulate blood sugar, prevent cravings for sweets and keep energy stable during the day.
Weight loss benefits: limit the “energy slump” that makes you prone to snacking on sugar.
Helpful tip: eat raw carrots as an afternoon snack, or replace white rice with a portion of boiled corn to be both full and lower in calories.
4. Purple foods help reduce cravings and fight aging
Blueberries, purple grapes, purple sweet potatoes, purple cabbage… contain a lot of anthocyanin. This is a substance that helps improve insulin sensitivity, stabilize blood sugar and reduce belly fat.
Weight loss benefits: control cravings, especially in the evening – a time when excess calories are easy to accumulate.
Helpful tip: replace sugary desserts with a bowl of purple grapes, or eat steamed purple sweet potatoes for a light dinner.
5. White foods help the body burn calories better
Garlic, onions, mushrooms, cauliflower, radishes… contain allicin and flavonoids. These compounds have anti-inflammatory effects, aid digestion and stimulate metabolism.
Weight loss benefits: promote the body to burn more calories and improve the gut microflora, a factor directly related to the ability to control weight.
Helpful tip: add stir-fried mushrooms or boiled cauliflower to the main meal to make it both delicious and low in calories.
How to apply 5 colors to lose weight effectively
To make the most of the benefits of the “5 natural food colors” principle in weight loss, you can imagine each meal as a rainbow plate, specifically:
- Let half the plate be green vegetables combined with an orange or purple vegetable. This rich vegetable variety adds bulk to your meal while providing very few calories, and is rich in fiber to keep you fuller for longer.
- A quarter of your plate should be made up of lean protein like fish, skinless chicken, eggs or tofu. Protein helps protect your muscles during weight loss, keeps your metabolism steady and curbs your cravings.
- The remaining quarter of your plate should be made up of whole grains or yellow and purple tubers, such as sweet potatoes, corn, brown rice or oats. These starches are rich in fiber, release energy slowly, and help you maintain your stamina without gaining excess fat.
A small but useful rule is to try to have at least 3 different colors in each meal, and throughout the day, aim for all 5. This not only makes your meal look more appealing, but also ensures your body gets the nutrients it needs to burn fat. When you do this regularly, you will find yourself naturally cutting back on refined carbohydrates and sweets without having to force yourself to. This is the secret to creating a gentle, sustainable calorie deficit. And this is also the key to long-term weight loss success.
