Many different diets have become popular throughout the years.
The grapefruit diet for weight loss is one that has been around for almost 100 years and still hold strong to this day.
Since the 1930’s, many claim it leads to weight loss in a matter of days after starting.
So, is the diet legit or just another fad?
To help you out, we’re breaking down the ins and outs of the diet.
With this guide, you can decide whether or not you should give the grapefruit diet a try.
What is the Grapefruit Diet for Weight Loss?
There are several different versions of the grapefruit diet available today.
Each varies slightly in terms of what you are allowed and not allowed to eat.
However, the basic premise of the diet is the same across all versions: to consume half of a grapefruit before each meal for at least 10 to 14 days.
You can also substitute the 1/2 grapefruit for 8 oz. of unsweetened grapefruit juice.
Why grapefruit?
The diet’s original proponents claim that grapefruit contains enzymes which help burn body fat.
In addition to grapefruit, the diet’s daily meal plan suggests:
- protein and fat rich foods
- no carbohydrates
- non-starchy vegetables
- at least 8 cups of water
The diet doesn’t suggest any specific exercise regimen.
Effectiveness of the Grapefruit Diet for Weight Loss
So, does the grapefruit diet directly lead to weight loss?
The short answer: No, not directly.
The truth is, there is no research to support the idea that grapefruits contain fat-burning enzymes.
Therefore, the grapefruit diet’s claim that grapefruits themselves can burn fat is not true.
However, there is some evidence that eating a diet rich in fresh grapefruit may lead to weight loss.
A 2006 Florida study had participants drink fresh grapefruit juice 3 time a day before meals. As a result, participants drinking the juice lost more weight in 12 weeks than participants who didn’t drink the juice.
Therefore, there is some small evidence that grapefruits can be a pro in your diet if you want to lose weight.
You can incorporate grapefruit into your diet and potentially lose wight, but grapefruits don’t have fat burning enzymes.
Pros of the Diet and of Eating Grapefruit
While grapefruit doesn’t burn fat, making grapefruit a part of your regular diet has many benefits.
Some of grapefruit’s nutritional benefits include:
- high in vitamin C and antioxidants
- high in fiber
- hydrating factors
A single grapefruit has about a day’s worth of vitamin C.
The antioxidant properties of vitamin C work to boost immune system function and fight inflammation.
Grapefruits are also high in fiber and water. Both of these factors help keep you feeling fuller for longer after eating.
Part of the reason that grapefruit could lead to weight loss, like it did in the Florida study, could be due grapefruit’s high fiber and water values.
Overall, there are some great nutritional benefits to the grapefruit diet and eating grapefruit alone.
Cons of the Diet and of Eating Grapefruit
While the grapefruit diet could lead to weight loss, there are downsides associated with the diet.
Cons of the grapefruit diet include:
- very few calories
- high fat and cholesterol
- low carbohydrates
Some versions of the diet are very restrictive of calories.
Having as few as 800 to 1,200 calories per day is normal in some versions. This is considered very low especially for people who regularly exercise.
Under-eating calories can lead to fatigue, anxiety, sleep issues, and many other negative side effects.
The diet also includes a meal plan rich in animal fat and cholesterol. For those already with high cholesterol, the grapefruit diet may not be suitable.
Lastly, the diet’s meal plan is very low in carbohydrates. Without enough carbs, your energy decreases and irritability increases among many other issues.
Not only does the grapefruit diet have cons, eating too much grapefruit in general can have consequences.
Cons of eating too much grapefruit include:
- interference with medications
- under-eating other nutrients
Grapefruits contain high levels of furanocoumarins. This chemical has the ability to interfere with and reduce the effectiveness of certain common medications.
Also, eating a lot of grapefruit in excess of other foods can be harmful. You can potentially rule out other nutrient rich foods if you’re substituting in too much grapefruit.
Eating some grapefruit can be overall great for your health. However, be sure to make it a part of a balanced diet in order to avoid potential problems.
A Typical Grapefruit Diet Meal Plan
The grapefruit diet is very strict on what you are allowed and not allowed to eat.
You are encouraged to eat everyday:
- meat including beef, pork, and poultry
- eggs and one cup of milk
- leafy vegetables like lettuce
- non-starchy vegetables like broccoli
Additionally, you are supposed to drink at least 8 glasses of water per day. Coffee is also allowed at up to one cup per day.
You are not supposed to eat any:
- starches like potatoes, wheat, or rice
- simple sugars like table sugar
- starchy vegetables like peas or corn
A typical day of eating may look something like this:
Breakfast – 1/2 grapefruit or 8 oz. grapefruit juice, 2 eggs any style, and 2 slices of bacon
Lunch – 1/2 grapefruit or 8 oz. grapefruit juice, romaine salad with carrots and cucumbers, and unlimited beef
Dinner – 1/2 grapefruit or 8 oz. grapefruit juice, steamed green beans or broccoli, unlimited fish, 1 cup of coffee
Evening snack – 1 8 oz. glass skim milk
The Bottom Line
In conclusion, you should not use the grapefruit diet for weight loss plan as a sustainable weight loss plan.
Due to the numerous downsides of the diet and overeating grapefruit in general, the cons outweigh the pros.
But, don’t be afraid to make grapefruit a part of your regular meal plan. The fruit boasts many nutritional benefits to help you live a healthier life.
When incorporated into a balanced diet, grapefruit is a sweet, delicious fruit that you don’t want to miss out on.
