If you’ve been interested in the dieting industry for long enough, you would be no stranger to the grapefruit diet. It’s the fad diet that keeps getting revived once every few decades, so is there a reason why it keeps coming back? We explore the validity behind this diet plan’s weight loss claims, and you also get to download a free pdf for a 7-day grapefruit diet menu plan!
What is the Grapefruit Diet?
Originating in the 1930s, the grapefruits diet was created to be a low-calorie weight loss plan based on the fact that grapefruits contain fat-burning enzymes. Although there is no scientific evidence for this, it was also known as the Hollywood diet and became quite popular, reemerging in different eras like the 1980s, which limited the diet to grapefruit and black coffee.
The earlier versions of this diet were quite restrictive with minimal protein and other nutrients, and while this led to rapid weight loss, it was also an unsustainable approach as it eliminated entire food groups.
Modern variations are a lot more inclusive and prioritize having a balanced diet with healthy eating habits that include protein, healthy fats, and vegetables. The new grapefruit diet involves having half a grapefruit or a whole one with each meal of the day, or before/after them. If you can’t eat a grapefruit, then grapefruit juice will be next in line. While there’s some research to suggest that grapefruits can help with impacting appetite and metabolism, it doesn’t have very significant effects [1]. The weight loss can be credited more to a calorie-restrictive diet rather than grapefruits itself.
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Benefits of the Grapefruit Diet
Though restrictive grapefruit-only diets aren’t advisable, incorporating grapefruit into a balanced eating plan can offer valuable health benefits.
- Low in Calories & Hydrating – With just 53 calories per half, grapefruit is a low-calorie fruit that fits well into weight management plans. Its high water content (over 88%) helps keep you hydrated and may naturally curb hunger.
- Supports Digestion & Satiety – The fiber in grapefruit helps you feel full for longer, which may reduce overall food intake. It also promotes healthy digestion, stabilizes blood sugar, and lowers the risk of heart disease, diabetes, and high cholesterol.
- Boosts Immunity with Vitamin C – Packed with vitamin C, grapefruit strengthens the immune system, helps the body fight infections, and acts as a powerful antioxidant to combat cell damage.
- Rich in Vitamin A for Eye Health – Unlike many other citrus fruits, grapefruit is a great source of vitamin A, which supports vision, enhances immune function, and reduces inflammation.
- Provides Essential Nutrients – Grapefruit contains potassium, folate, thiamine, and lycopene, all of which contribute to heart health, cell repair, and overall wellness.
Grapefruit Diet and Weight Loss
The biggest claim made by the grapefruit diet is that its fat-burning enzymes could help you lose 10 pounds in 12 days [2], but actual scientific studies show varied results. While some research shows how eating the fruit before meals can help with weight loss efforts [3], others conclude that it doesn’t offer any significant weight loss benefits in comparison to other low-calorie foods [4]. The main reason can often be attributed to a generally calorie-deficit diet, and if you were to do the extreme variation of the grapefruit diet plan, you’ll lose some from muscle loss.
Risks and Considerations
Anything that causes rapid weight loss will have a few concerning things associated with it, given that it’s a restrictive diet plan with too few calories. Effects can range from fatigue, dizziness, eating disorders, nutritional deficiencies, and muscle loss.
It also won’t be a very sustainable process as most of your weight comes right back once you go back to your normal eating habits. What we do recommend is the modern version of the diet, which does not replace balanced meals, and so you can have a nutritious diet plan.
Sample 7-Day Grapefruit Diet Plan
The diet plan that we recommend is filled with other nutritious food groups that, when combined with grapefruit, will help with boosting the fat burning process. This includes healthy fats, proteins, and veggies filled with antioxidants, that can all help with boosting your metabolism and burning more calories. You can download our 7-day Grapefruit Diet Plan PDF for free and hang it as a handy reference in your cooking space!
Day 1
- Breakfast: Scrambled eggs with spinach, avocado, and a side of half a grapefruit
- Lunch: Grilled chicken salad with mixed greens, cucumber, and grapefruit segments
- Dinner: Baked salmon with roasted Brussels sprouts and a side of half a grapefruit
- Snack: Handful of almonds + grapefruit juice
Day 2
- Breakfast: Omelet with bell peppers, onions, and avocado + half a grapefruit
- Lunch: Turkey and avocado lettuce wraps with a side of grapefruit wedges
- Dinner: Grilled steak with sautéed spinach and grapefruit slices
- Snack: Hard-boiled egg + half a grapefruit
Day 3
- Breakfast: Greek yogurt with chia seeds, walnuts, and half a grapefruit
- Lunch: Grilled shrimp salad with mixed greens and grapefruit segments
- Dinner: Baked cod with roasted zucchini and half a grapefruit
- Snack: Cottage cheese + half a grapefruit
Day 4
- Breakfast: Scrambled eggs with turkey sausage, avocado, and half a grapefruit
- Lunch: Grilled chicken breast with mixed vegetables and a side of grapefruit wedges
- Dinner: Herb-roasted chicken with steamed broccoli and half a grapefruit
- Snack: Handful of macadamia nuts + half a grapefruit
Day 5
- Breakfast: Poached eggs with smoked salmon, spinach, and half a grapefruit
- Lunch: Beef stir-fry with bell peppers, onions, and grapefruit segments
- Dinner: Baked halibut with roasted Brussels sprouts and grapefruit juice
- Snack: Hummus with cucumber slices + half a grapefruit
Day 6
- Breakfast: Scrambled eggs with avocado and cheddar cheese, with a side of grapefruit slices
- Lunch: Chicken Caesar salad with grapefruit wedges
- Dinner: Grilled lamb chops with roasted asparagus and half a grapefruit
- Snack: Handful of walnuts + half a grapefruit
Day 7
- Breakfast: Greek yogurt with flaxseeds, almonds, and grapefruit pieces
- Lunch: Grilled salmon with roasted vegetables and half a grapefruit
- Dinner: Baked chicken thighs with roasted cauliflower and grapefruit juice
- Snack: Cottage cheese with sunflower seeds + half a grapefruit
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Is the Grapefruit Diet Safe?
In your journey to lose weight, always be mindful of how you’re achieving fat loss. The grapefruit diet can have some negative impacts on your health, so it’s always wise to check in with your doctor first. The flavonoids and furanocoumarin compounds present in grapefruits can cause side effects to certain medications as they increase the blood levels by blocking an enzyme in the intestine. Grapefruits also interact with anti-anxiety meds, antihistamines, and corticosteroids.
Conclusion
We hope that this article has given you the insight you needed on the 7-day grapefruit diet plan. For weight management, you need to combine your diet with an effective exercise routine too in order to lead an active lifestyle. For more tips and resources that can help you lose weight, check out the JustFit app!
How much weight can you lose on a grapefruit diet in a week?
What are 3 disadvantages of the grapefruit diet?
What is the old school grapefruit diet?
Fujioka K, Greenway F, Sheard J, Ying Y. The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome. J Med Food. 2006 Spring;9(1):49-54. doi: 10.1089/jmf.2006.9.49. PMID: 16579728. Available at: https://pubmed.ncbi.nlm.nih.gov/16579728/
Kelly, E. (2020a, July 8). The Grapefruit Diet Review: Pros and cons. Healthline. Available at: https://www.healthline.com/health/grapefruit-diet
Silver, H. J., Dietrich, M. S., & Niswender, K. D. (2011). 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, 8(1), 8. Available at: https://doi.org/10.1186/1743-7075-8-8
Vanderbilt University. (2006, May 11). Effectiveness of grapefruit diet studied at Vanderbilt Medical Center. Vanderbilt University. Available at: https://news.vanderbilt.edu/2006/05/11/effectiveness-of-grapefruit-diet-studied-at-vanderbilt-medical-center-56863/#:~:text=Notably%2C%20the%20Scripps%20study%20did%20show%20greater,or%20drank%20grapefruit%20juice%20for%2012%20weeks.%E2%80%9D&text=It%20may%20be%20true%20that%20eating%20grapefruit,of%20food%20intake%20at%20meals%2C%E2%80%9D%20she%20said.
