Diet "Traffic light" or weight loss at 5 kg per month

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The “Traffic Light” diet is a diet for weight loss, which includes a variety of useful products, from which you can prepare many different and delicious dishes. The advantage of the diet is that there is no definite strict schedule, the main thing is to use only the allowed products that contribute to weight loss.

Diet “Traffic light” allows you to lose weight by 5 kg per month, but the process of losing weight is not accompanied by a strong sense of hunger, as the diet is balanced and saturated with the necessary elements for the human body and minerals.

The basic principles of the “Traffic Light”

Diet “Traffic Light” for weight loss has a number of rules, among which:

  • food should be fractional, 5-6 meals a day in small portions;
  • should be as much as possible to drink liquids: pure mineral water without gas, green tea without sugar, unsweetened fresh juices;
  • dishes should not be fried, otherwise the process of losing weight will slow down;
  • the main rule of weight loss on the “Traffic Light” food system – products from the red list during the diet can not be consumed, from yellow – only until 6 evening, from green – at any time;
  • It is worth doing physical exercises for faster and more effective weight loss.
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All diet products for weight loss are divided into 3 groups by traffic light colors.

Products from the red list can not be and it is desirable to abandon them on an ongoing basis, as they are harmful to health; from yellow – include 2-3 times a week; from green – to use every day in any form without restrictions.

List of allowed and prohibited products

Diet “Traffic Light” has a list of authorized, banned for consumption products and those that you can eat rarely.

Permitted products from the “Traffic Light” green list:

  • low-fat fish;
  • seafood;
  • dairy products with low fat content;
  • boiled eggs, according to 2 per day;
  • buckwheat;
  • cucumbers;
  • fresh greens;
  • lettuce leaves;
  • any kind of cabbage;
  • apples;
  • citrus fruit;
  • vegetable oils, especially olive oil;
  • baking on the water.
  • porridge on the water, except for semolina;
  • macaroni from durum wheat;
  • sausage;
  • pickling;
  • ketchup;
  • dried fruits;
  • products from puff pastry;
  • low-fat meat;
  • high-calorie fruit;
  • different kinds of cheeses;
  • cottage cheese;
  • chocolate products;
  • coffee.
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Prohibited products from the red list “Traffic light”:

Menu for the week

Following the diet “Traffic Light” for weight loss, you can diversify your diet with different dishes.

Approximate menu of the “Traffic Light” diet for 7 days:

  • fruit salad of orange and apple, dressed with yoghurt;
  • cheese cakes with honey;
  • buckwheat porridge, steam cutlet;
  • pear or tangerine;
  • salad from any seafood.
  • vegetable salad of green peas, onions and radishes, dressed with sour cream;
  • cookies, cooked on water, fruit jelly;
  • pasta with grated cheese, tea without sugar;
  • a slice of bitter chocolate;
  • stewed zucchini and eggplants with tomatoes.
  • boiled egg, 2 cucumber, fruit fresh squeezed juice;
  • black bread with cheese;
  • vegetable soup with rice, fish cutlet;
  • white marshmallow, unsweetened tea;
  • boiled white meat, cabbage salad dressed with olive oil.
  • 2 toast with cheese and slices of tomatoes, unsweetened coffee;
  • fruit salad of citrus fruits;
  • stewed cabbage with steam cutlets;
  • a salad of dried fruits, dressed with yogurt, tea without sugar;
  • baked omelet from 2 eggs with broccoli, sprinkled with grated cheese.
  • zucchini pancakes with sour cream, coffee without sugar;
  • orange or grapefruit;
  • salad of seafood, seasoned with olive oil, tea without sugar;
  • yoghurt with raisins;
  • salad of red sweet pepper, tomatoes, cheese, boiled chicken fillet.
  • apple fritters, fresh vegetable juice;
  • oatmeal cookies, green tea;
  • buckwheat porridge with the addition of fresh herbs, a slice of black bread with milk sausage;
  • garnet, cherry, strawberry, or grapefruit;
  • stewed fish, cabbage salad.

Eating on the “Traffic Light” diet with diabetes mellitus

The “Traffic Light” diet is ideal for diabetes mellitus. The purpose of diets in diabetes is the prevention of the development of the disease and weight loss.

Observing the rules of the diet can ease the course of the disease, prevent complications and accelerate the process of losing weight.

Approximate menu of the diet “Traffic Light” with diabetes on 3 days:

  • Breakfast: oat porridge on the water with the addition of nuts, not strong coffee without sugar;
  • Snack: low-fat cottage cheese and raisins, a glass of mineral water without gas;
  • Lunch: macaroni from durum wheat in tomato sauce;
  • Snack: grapefruit;
  • Dinner: boiled chicken leg, black bread with cheese.
  • buckwheat porridge with the addition of low-fat cottage cheese, green tea without sugar;
  • oatmeal cookies, dried fruit compote;
  • vegetable stew from cabbage, green peas, carrots and onions, 2 a piece of brynza with greens;
  • fruit salad of orange and grapefruit, dressed with yoghurt;
  • pearl barley on the water, squash caviar, 2 slices of black bread, decoction of rose hips.
  • salad of grated carrots and sliced ​​apples, yogurt with cereals, soft coffee;
  • apple, mineral water without gas;
  • fish soup, black bread with cheese;
  • salad from cabbage, green onions and dill, dressed with olive oil;
  • omelet from 2 eggs with tomatoes and fresh herbs, herbal tea without sugar.

Benefit and harm

The “Traffic Light” diet is a sure step towards harmony and health. Using more vegetables, the body is consumed with useful elements and vitamins.

  • the power system allows you to become a familiar way of life;
  • there is a cleansing of the body of toxins and toxins, due to a large number of pure foods in the diet;
  • there is lightness in the stomach, while a person does not feel a strong sense of hunger;
  • metabolism is accelerated;
  • weight loss occurs gradually, but qualitatively. Dropped pounds do not return immediately after the end of the diet;
  • there is improvement in well-being and mood;
  • all products are available and easy to prepare.

Even in winter time, you should not abandon such a diet for weight loss. Acquiring frozen vegetables, fruits and berries the body still receives useful substances, getting rid of excess kilograms.

Among contraindications may be an individual intolerance of foods from the list, kidney disease and digestion.

Effectiveness and results

Losing weight on the diet “Traffic Light” is gradual, but effective and qualitative. For a month you can get rid of up to 7 kilograms.

In order not to deviate from the diet, you can make colored cards and hang them on the refrigerator. On a red card write products that you can not use, on yellow – you can, but not regularly and only up to 18: 00 and on the green – products that you can eat unlimitedly at any time.

We offer you to compare photos before and after losing weight on the “Traffic Light” diet:

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Miriam Josey
Miriam Josey is an RD and expert in healthy diets and sustainable lifestyles. She has a B.S from Cal State (Nutritional Science) and an M.S. from the University of Southern California (Nutrition, Healthspan, and Longevity). Miriam’s professional chef certificate allows her to develop rich, non-restrictive diets for weight loss.


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