The grapefruit diet is a low carb regimen that has been around for years and the fruit itself has always carried a lore associated with weight loss. But is it tested, and proven scientifically?
In short, the 7 day egg and grapefruit diet plan works as with most restrictive fad diets though should not be followed for a long time (more than 3 weeks) as the body could suffer from a lack of iron, calcium, and other nutrient deficiencies.
Can grapefruit help you lose weight?
The slimming power of grapefruit is mainly due to its high content of potassium and enzymes, which are well known for their ability to facilitate the elimination of fats. The grapefruits are constituted 90% water, which helps to improve metabolism and weight loss more easily.
A 100g fruit contains only 9g of carbohydrates. It’s a scientific fact and therefore a good reason to add a grapefruit to your morning ritual or as a snack.
A 2006 study investigating the effects of grapefruit consumption on weight and insulin resistance showed rather interesting results. The study had two groups:
- A first group of 45 patients consumed grapefruit (in the form of capsules / fresh fruit or juice) for 12 weeks three times a day before each meal.
- The second group of 45 patients consumed a simple placebo.
The study showed that the consumption of grapefruit had a definite impact on the reduction of insulin levels but also on weight loss.
- The placebo-consuming group managed to lose an average of 0.3 kg
- Patients consuming fresh grapefruit lost an average of 1.6kg
- Patients consuming grapefruit juice lost an average of 1.5kg
- Patients consuming grapefruit capsules lost an average of 1.1kg
Later, in a 2008 study which showed that 10 overweight patients treated with SINETROL (ca polyphenolic citrus dry extract of red orange, grapefruit, orange) managed to lose15.6% of their body fate and nearly 5.6kg after 12 weeks of testing.
Although these results may seem spectacular, one can question the size of this study (20 persons only).
In 2012, another scientific study revealed that consuming 1.5 grapefruit a day for 6 weeks, the subjects did not lose more weight than those who maintained their habitual diet.
"Losing weight through slimming foods such as grapefruit, pineapple, apple, cucumber, wholegrain bread, or fasting is one of the most scientifically backed false myths.
Fad diets do more harm than of good and their relative successes are based on weight loss, not fat loss, they usually lead to dehydration and loss of muscle mass."
Salvador Zamora Navarro & Francisca Pérez-Llamas - Nutricon Hospitalari
Now that you know the conclusions of dietician experts, you're still seeing quick results from such fad diets, whether it's because of their low-calorie restrictions or the fruit satiation effects.
Discover the 7-day grapefruit diet menu (moderate version).
Grapefruit diet menu
The grapefruit diet menu was introduced by Kelly D. Brownell in the year 1930. The overall diet is made up of protein-rich, vegetables, and low-fat foods.
- At any meal, you must eat one-half of a grapefruit or drink 1 cup of unsweetened grapefruit juice.
- You have to drink eight 8 glasses of water daily, that's half a gallon of water (about 2 liters) because grapefruit is very diuretic and it is necessary to hydrate continuously.
- You must eat the minimum listed at each meal. You cannot cut off anything from the diet, especially the bacon and the eggs at breakfast.
- The grapefruit or fruit juice plays an important role because it performs as a catalyst that begins the burning process. Do not add or lower the amount of grapefruit or juice.
- Reduce coffee; it affects the insulin balance that delays the burning process. Try to control to 1 cup at mealtime.
- Don't eat between meals. If you eat the recommended foods you will not easily get hungry.
- Cut off on desserts, bread, and white vegetables or sweet potatoes.
- You may double or triple servings of meat, salad or vegetables.
- Exercise during the diet is not recommended due to the severe restriction of calories.
- The grapefruit diet last for 3, 7 or 14 days only! a dieter who decided to continue carrying-out the diet plan must take at least 2 days off in between.
Scared by the above guidelines? Well! don't give up just yet. The following modest 7-day egg diet conforms to the guidelines without compromising taste, and satiety.
7-Day Grapefruit Meal Plan
Buffalo chicken salad (lettuce, tomato, red onion, celery, chicken, and blue cheese dressing) and grapefruit juice.
Sausage and a hot dog with mustard, a purple cabbage and onion stir-fry, cucumbers and grapefruit juice.
Burger salad (lettuce, tomato, red onion, pickle, hamburger, and thousand island dressing) and grapefruit juice.
Mini turkey and veggie meatloaf with broccoli, and grapefruit juice.
Whole grain blueberry-granola muffin.
2 Slices of bacon, 2 baked eggs, grapefruit juice, and coffee.
Taco salad (lettuce, red onion, taco beef, salsa, jalapeños, chipotle sauce and guac-ranch dressing) and grapefruit juice.
Fuddruckers burger with tons of toppings and a side salad with honey mustard dressing. Plus a glass of grapefruit juice.
Now, we'll look at the pros and cons of the grapefruit diet, and whether its ideal for you as a quick weight loss regimen?
Pros and cons of the grapefruit diet
We stress that this is a very restrictive diet that should not be followed for a long time. But if you decide to give it a try, we recommend following the moderate version above which has a diverse menu and delicious recipes.
Before you go!
Do not hesitate to tell us which is your favorite grapefruit recipe?
- Journal of Complementary Medicine: CM, The Volume 6 Issue 1 (Jan/Feb 2007). Grapefruit Causes Weight Loss by Hawrelak, J., & Myers, S. P. (2007).
- Ken Fujioka, Frank Greenway, Judy Sheard, and Yu Ying. The Effects of Grapefruit on Weight and Insulin Resistance: Relationship to the Metabolic Syndrome. Journal of Medicinal Food - March 2006, 9(1): 49-54.
- Silver et al.: Effects of grapefruit, grapefruit juice, and water preloads on energy balance, weight loss, body composition, and cardiometabolic risk in free-living obese adults. Nutrition & Metabolism 2011 8:8
- Heidi Silver, Ph.D. See study details, is studying the effects of grapefruit consumption on weight loss and appetite.