The most effective diet - Rainbow Diet

The easiest and most beginner-friendly diet one can follow to not only help you lose weight but also to gain nutrition is the colourful Rainbow Diet.

One diet that can not only help you lose weight but also boost your nutrition intake is the colourful Rainbow Diet. This is the easiest and most beginner-friendly diet one can follow. Instead of relying on the calorie count or portion size, it works on the principle of colour. With the mindset, that nature has colour-coded its nutrients in different colour profiles. Eat yellow or orange food and get your supply of Vitamin A. 


We have all heard the phrase ‘Eat your greens’. Green colour foods are loaded with lutein and indoles that prevent cancer and improves our vision. It can lower the risk of heart diseases and is anti-inflammatory. Greens are a great source of antioxidants that gives you youthful skin. Include green leafy vegetables and cruciferous vegetables.

Orange / Yellow 

This colour in food comes from beta carotene which is a great source of antioxidants and vitamin A. This gives you good skin and improves your eye health. It too helps to prevent cancer. 


Red colour foods are rich in anthocyanin and lycopene which are good for your heart. It has tremendous disease-fighting measures and improves your urinary health. Red colour foods can also protect from sun damage. Dark red foods lower the risk of blood pressure and increase oxygen intake of the body.

Purple / Blue 

Blue and purple food sources are few but their benefits are plentiful. They have immunity-boosting properties. They also improve our brain’s function and bone health. They can delay many neurological diseases and even type 2 diabetes. Eat brinjal, blackberries, jamun and purple cabbage. 

White / Brown

White and brown colour foods are known to reduce the risk of cancer especially colon cancer. They have allyl sulfides that can reduce heart diseases and improve immune health. Add cauliflower, garlic, onion and mushrooms to your diet.

Make sure you have a steady intake of all colour-related foods in a day. Had no greens in your lunch? Then make Palak or methi for your dinner. The goal is to have some form of that colour throughout your day. Here’s what each colour does for you.

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About the Author

Priyal Shah

Priyal Shah is a graduate of Media from Mithibai College, Mumbai. She is a writer, researcher and avid reader.

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