How the Food Triangle can Aid Weight Loss

When it comes to losing weight, what you put into your body is a huge piece of the equation. The Rosemary weight loss program combines prescription medication with diet and exercise coaching to help you reach your goals.

Our food triangle emphasises delicious, nutritious whole foods while minimising sugar and simple carbs. We’ve split it into an easy visual with green helpful foods, yellow neutral foods and red harmful foods. It’s an inverted triangle where you consume the most green foods, some yellow foods and minimal red foods. 

Green: Helpful Foods

Frequency: Eat Freely

These food types give your body the building blocks it needs, while reducing inflammation and improving cholesterol, diabetes risk and blood pressure. They are also known to decrease long-term weight gain. 

Vegetables: All fresh or frozen, except white potatoes
Fruits: All fresh or frozen
Legumes: Lentils, chickpeas, black beans, edamame, lima beans, red beans, pinto beans, white beans, black eyed peas, kidney beans
Nuts: All
Yoghurt: Unsweetened/plain, full fat
Lean protein: Fish and poultry

Yellow: Neutral Foods

Frequency: Up to 2 servings per day per food

These food types have neutral “yellow” effects on weight and metabolic health and can be eaten in moderation.

Intact whole grains:
Brown rice, quinoa, farro, amaranth, corn, millet, steel cut oats
Eggs: 2 eggs
Whole dairy: Full fat organic milk, cheese, grass-fed butter
Chocolate: 75% dark chocolate
Frequency: Up to 2 servings per week per food
Non GMO soy: Tofu, seitan, tempeh
Minimally processed whole grains: Sourdough, whole wheat or whole grain toast, rolled oats or wheat pasta
Potato: White potato 
Alcohol: Liquor, wine, beer. Up to one serving per week.

Red: Harmful Foods

Frequency: As little as possible. “Small” servings of fast food are equivalent to 2-3 normal servings.

These food types are the worst for “red” metabolic health. Not only do they cause weight gain over time, but they also contribute to conditions ranging from cancers to heart disease.

Foods high in sugar: Flavored yoghurts, sweetened cereals and oatmeals
Refined carbohydrates: Bagels, white bread, pasta, artificial sweeteners
Processed meats and foods: Sausage, salami, canned meat, most bottled salad dressings, fried foods
Ultra processed foods: Chips, cookies, crackers, soft drinks

When building out your meal plan, we recommend prioritising as many “green” foods as possible. By following the Rosemary food triangle, your diet will emphasize healthy, nourishing foods rather than sugars and simple carbs. You’re also logging the number of servings of “red” foods you’re eating each day, as well as the calories that go along with each meal. As you shift away from inflammatory foods and start increasing your intake of whole foods, your body’s metabolism and physiology will adapt and become healthier, stronger and leaner.