The Rainbow Diet aims to improve health and support weight loss by eating a variety of colorful fruits and vegetables each day. Unlike strict diets, it does not forbid any foods but encourages eating mostly low-calorie, high-nutrient options from each color group. Each color provides different antioxidants and nutrients - for example, reds contain lycopene and anthocyanins for heart and skin health while greens have chlorophyll for liver and kidney function. Following the Rainbow Diet can strengthen immunity, reduce cancer and diabetes risk, and aid digestion, circulation, and brain function through its diverse antioxidant and nutrient intake. While a healthy way to eat, it also requires portion control and exercise for effective weight loss.

1. By: Sarra Rabie
Youmna Mohammad

2. NOT THIS!!!!

4.  The Rainbow Diet is not a strict eating regime. It
encompasses a wide variety of foods, and seeks to
espouse certain principles in preference to dictating
meal plans. It can be both a short-term weight loss diet
and a way of eating for life depending on what you
want from it.

5.  Unlike many weight loss diets, it contains all the
macro and micro nutrients your body needs so can be
safely followed for the rest of your life.
 At it’s heart, the Rainbow Diet is about eating a varied
diet rich in fruits and vegetables. This follows the
guidelines of most dieticians, and will improve not just
your weight but your energy levels and general health
as well.

6.  The basis for the diet is the knowledge that each food
color represents a certain type of antioxidant – for
example foods that are red colored are usually high in
the antioxidants which protects both the short-term
and long-term memory, and helps prevent some times
of cancer and heart disease.

7. By eating a rainbow every day, you can ensure you are
getting a wide range of protective and beneficial
nutrients without having to worry over much about
sticking to particular food plans.

8.  The Rainbow Diet works because it is simple, asks us
to eat low-calorie, high-nutrient foods, and doesn’t
outlaw any particular food type. Each day you will
need to eat a rainbow, which comprises of the
following foods/colors.

9.  Research has shown that eating a variety of these
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nutrients can work together to:
Strengthen your immune system.
Lower your risk for certain cancers.
Help ward off type 2 diabetes.
Reduce high blood pressure.
Prevent some eye diseases.
Maintain urinary tract health.
Maintain heart health.
Improve memory.
Help build strong bones and teeth.

10.  White foods, which include garlic, onions,
cauliflower and radish, are primarily useful for
boosting immunity and reducing inflammation,
viral infections and fungal infections.
 These foods are excellent for those who have
arthritic tendencies, or are prone to frequent
colds and coughs.

11.  The nutrients they contain are anthoxanthins
(these contain health-promoting chemicals
which can lower blood cholesterol levels),
sulphur (it has cancer-fighting properties) and
quercetin (it improves immunity).

12.  Onions are especially useful for combating
diabetes by regulating blood sugar and
cauliflower and cabbage from the cruciferous
vegetable group also help prevent cancers because
of the phyto-nutrients they contain—indoles and
isothiocyanates.

13.  Yellow foods, which include lemons, pineapples,
yellow peppers and grapefruits, are rich sources
of vitamin C and are excellent for preventing
colds coughs, allergies and inflammation.
 Pineapples also contain the compound brome
lain, which has significant anti-inflammatory
properties and is useful for those with arthritis.

14.  The citrus bioflavonoid that impart the yellow
color in these foods also help in firming up skin
texture, and strengthen tendons and ligaments
because they support collagen production.

15.  Orange foods like carrots, sweet potatoes,
pumpkin and oranges are high in the
phytonutrient beta-carotene, which the body
converts to vitamin A.
 Vitamin A plays a vital role in building immunity
and in strengthening membranous tissue.
Vitamin A is also good for the eyes, hair and skin.

16.  Oranges are a rich source of vitamin C and help
combat allergies, while sweet potatoes and
pumpkins are rich in fibers.

17.  Red foods like tomatoes, watermelon, beetroot
and red bell peppers are rich with the
antioxidants lycopene and anthocyanin. These
protect the skin and strengthen cell structure and
therefore aid in circulation of blood while also
regulating blood pressure.

18.  Tomatoes also protect the body from ultraviolet
radiation. A point to note is that the antioxidant
lycopene in tomatoes is best absorbed when they
are cooked, especially in olive oil.

19.  Purple fruits and vegetables have the richest
storehouse of antioxidants among all foods—the
list includes purple cabbage, eggplant,
blueberries and blackberries.
 Blueberries are packed with antioxidants.

20.  Purple foods are often called super foods because
they can greatly improve the quality of life by
raising levels of HDL, or the good cholesterol, in
the body, offering protection from a wide range of
diseases, and improving brain function.

21.  Green foods like spinach, broccoli, green beans,
celery, metha and green leafy vegetables are rich
in chlorophyll, which supports liver and kidney
function.
 Green foods are also rich in vitamin K that helps
regulate blood clotting and aids the building of
strong bones.

22.  Spinach and curry leaves are also good for
strengthening hair because they are rich sources
of B-vitamin, folic acid. Mehta and curry leaves
also help control blood sugar.

23.  You can eat whatever else you want, which means
if your calorie intake is high and you don’t
exercise accordingly you won’t lose weight. Eating
high volumes of nutrient dense food does reduce
cravings for fatty, sugary and unhealthy foods but
does not outlaw bad foods altogether.

24.  Overall, this diet is a healthy and easy way to
smarten up your daily food choices. It ensures you
remain healthy, and can be a valuable starting
point when losing weight. However if your goal is
to lose x-number of pounds, then you will need to
go a little bit further and make smart decisions
about the rest of the food you eat as well.

25.  Have on your daily schedule time for making
exercises because it is the best way to lose weight
whatever the diet you are following is.
 Even if you are following the rainbow diet, make
sure that all of the food you are having is
somehow moderate in the amount of calories it
has.