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Grapefruit Diet

grapefruit diet

What Is The Grapefruit Diet?

The grapefruit diet has been around since the 1930’s, and is known for being a quick and extreme weight loss solution. No one knows who created the diet.

The premise of the grapefruit diet revolves around the supposedly super ingredients in grapefruit that facilitate weight loss. The grapefruit diet is not a long-term solution to weight loss, and lasts only 12 days. The diet claims you can lose up to 10 pounds in 12 days.

There are many similarities between the Atkins diet and grapefruit diet because they each consist of low carbohydrate foods including eggs, bacon, and vegetables. Plus, they each prohibit eating high carbohydrate foods.

Most versions of the grapefruit diet have people eating between 800-1,000 calories per day spread out over four meals – breakfast, lunch, dinner, and a bedtime snack.

Summary of the Grapefruit Diet

Here is a summary of the most common version of the grapefruit diet.

Attribute Summary
Length 12 days
Claimed weight loss Up to 10 pounds in 12 days
Calories 800-1000 calories per day
Diet type Low-carb with grapefruit in every meal
Cycle Can repeat after 2 days off

Benefits of Grapefruit

What is so special about grapefruit that the diet claims you can lose up to 10 pounds in 12 days?

Proponents claim grapefruit is effective for weight loss due to the following qualities (1):

  • An antioxidant in grapefruit called ‘’naringenin” may enable the liver to burn fat faster
  • Grapefruit contains nutrients that lower the body’s insulin levels, helping the dieter to lose 500% more weight than when they do not consume the fruit
  • The pink and red pigment in grapefruit called lycopene increases a hormone called adiponectin that helps reduce belly fat
  • The high levels of vitamin C in grapefruit helps increase metabolism

Some grapefruit diets allow you to drink grapefruit juice instead of eating the whole grapefruit.

If you choose to drink grapefruit juice, it is recommended that you juice them yourself, to get the maximum benefit of the juice, including benefits of grapefruit seeds.

Grapefruit seeds have anti-fungal properties and effectively fight fungal infections especially candida.

Grapefruit Diet Menus

Here are 3 versions of the grapefruit diet plan.

The first version is the traditional version that lasts 12 days and has a daily calorie consumption of about 1,000 calories.

The second version is a 12-day, high-protein version that is similar to the Atkins diet in that you can eat as much as you like until you are full for lunch and dinner.

The third version is the version from Dr. Oz that lasts for 1 week that is low-carb and combines protein, healthy fats and vegetables.

Version 1 – Traditional Grapefruit Diet Menu

This classic version of the grapefruit diet plan restricts the quantity of meals, ending up with a caloric intake of about 1,000 calories per day. This is a very low calorie diet, and not recommended for long-term.

MealsWhat You Can EatCalories
Breakfast• 1/2 grapefruit
• 2 slices of bacon
• 2 boiled eggs
• Black coffee or tea, without milk or sugar
• 53
• 92
• 155
• 0
Total of 300 calories
Lunch• 1/2 grapefruit
• 1 cup of salad with low-calorie dressing
• 8 ounces of lean chicken or tuna fish, with salt/pepper or herbs
• Black coffee or tea, without milk or sugar
• 53
• 33

• 250
• 0
Total of 336 calories
Dinner• 1/2 grapefruit
• Unlimited salad with low-calorie dressing
• 8 ounces of lean chicken, lean beef, or fish, with salt/pepper or herbs
• Black coffee or tea, without milk or sugar
• 53
• 130

• 250 (chicken)
• 0
Total of 433 calories

Version 2 – High-Protein Grapefruit Diet Menu

This version of the grapefruit diet is more sustainable, allowing you to eat unlimited salads, meats, and red or green vegetables at lunch and dinner. This is clearly a low-carb meal plan.

MealsWhat You Can Eat
Breakfast• 1/2 grapefruit or 8 ounces of grapefruit juice
• 2 eggs any style
• 2 slices of bacon
• 1 cup of black coffee, without milk or sugar
Lunch• 1/2 grapefruit or 8 ounces of grapefruit juice
• Unlimited salad with any dressing
• Unlimited meat any style
• 1 cup of black coffee, without milk or sugar
Dinner• 1/2 grapefruit or 8 ounces of grapefruit juice
• Unlimited salad with any dressing or unlimited red or green vegetables cooked in butter or spices
• Unlimited meat or fish any style
• 1 cup of black coffee, without milk or sugar
Snack before bed• 8 ounces of tomato juice or skim milk

Rules:

1. Drink at least 8 glasses of water per day
2. Eat until you are full for lunch and dinner
3. Eat all items on the menu, except you can skip coffee
4. You can use large amounts of butter in your meals

Version 3 – Dr. Oz Approved Grapefruit Diet Menu

The concept of this grapefruit diet meal plan was introduced in the Dr. Oz Show by the show’s regular Kellyann Petrucci, who is a naturopathic doctor (3). This diet should only be continued for 1 week at a time.

MealsWhat You Can Eat
Breakfast• 1/2 grapefruit
• 4 ounces of protein such as eggs, turkey bacon, or chicken sausage
Lunch• 1/2 grapefruit
• Healthy fat such as avocado
• Unlimited vegetables
Dinner• 1/2 grapefruit
• 1 cup of cooked quinoa, farro, teff, or spelt, and vegetables
• 4 ounces of protein

Tips When Going On the Grapefruit Diet

    • Do not eat anything that is not on the meal plan. The combination of foods in the meal plan is supposedly required for weight loss.
    • Try to add variety to your salads and vegetables, to ensure consumption of a wide range of nutrients
    • Do not continue more than the recommended length
    • Expect to experience some die-off effects from going on a low-carb diet, such as sweating, brain-fog, rashes, and cold-like symptoms
    • Make sure to drink plenty of water to help flush out toxins
Sources
(1) Woman’s World; The Grapefruit Diet Hack That Blasts Belly Bulge in Days: https://www.womansworld.com/posts/grapefruit-diet-139583
(2) diet.com; Grapefruit Diet: https://www.diet.com/g/grapefruit-diet
(3) Dr. Oz; The 7-Day Grapefruit Detox for Weight Loss: https://www.doctoroz.com/gallery/7-day-grapefruit-detox-weight-loss