Grapefruit juice and fresh grapefruit can be part of a balanced, healthy diet ( 17).īut grapefruit can also interfere with certain medications, including: More current research is needed to determine the connection between grapefruit and weight loss. Studies have found grapefruit can help with weight loss, but weight loss on the grapefruit diet may be due to consuming fewer calories. But studies show that low calorie diets rarely keep weight off for good ( 15, 16). You may initially lose weight on this diet. Promises of losing 10 pounds in 12 days is unrealistic and unsustainable. More current research is needed to determine the connection between grapefruit consumption and weight loss.Īlthough quick and temporary weight loss is possible on the grapefruit diet, it’s probably due to the fact that you’re consuming less than 1,000 calories a day ( 14). One study found that participants who consumed grapefruit daily with meals experienced reduced waist size ( 12).Ī 2014 study found that body weight, waist circumference, and body mass index (BMI) were lower among female grapefruit consumers when compared to non-consumers ( 13). Is the grapefruit diet effective for weight loss?Īlthough claims of some magical fat-burning enzyme in grapefruits aren’t backed by research, studies have found grapefruit to be positively associated with weight loss. The restrictive diet is also unsustainable, limiting, and confusing. Low calorie diets like the grapefruit diet may result in initial weight loss, but they have their share of health drawbacks. In addition, most salad dressings and meats you can eat on the grapefruit diet - especially the daily morning bacon - are high in saturated fats and cholesterol. With multiple versions, it’s bound to cause confusion among followers. Twelve days on such a restricted plan may be possible, but eating the same foods and such few calories every day could lead some people to ultimately abandon the plan. Low calorie diets can weaken your bones, lower your metabolism, and cause fatigue, muscle loss, and nutrient deficiencies ( 8, 9, 10, 11).Īnother negative aspect of the diet plan is its limitations. While low-calorie diets may result in initial weight loss, they’re rarely successful for those seeking long-term results. This would result in quick, temporary weight loss even without the grapefruit. Quick, temporary weight loss associated with the grapefruit diet is likely due to the low calorie and low carb intake ( 7). There’s no evidence of magical fat-burning enzymes associated with grapefruits. That said, more research is needed to support claims that they can help with weight loss.Īlthough grapefruits are a low calorie, nutrient-dense option with many health benefits, this diet is problematic for other reasons. Grapefruits are low in calories and highly nutritious. Since no clearly established guidelines for the grapefruit diet exist, it’s impossible to evaluate the full benefits of this diet. Grapefruit’s fiber-rich content may also help you feel fuller and eat fewer calories throughout the day ( 5), which may help with weight loss.Īlthough grapefruit has long been associated with weight loss ( 6), more research is needed to support this claim. In addition to protecting your immune system, research shows that grapefruit consumption is associated with higher intake of magnesium, potassium, dietary fiber, and improved diet quality ( 2).įiber and antioxidant-rich fruits like grapefruit may help protect against heart disease and stroke ( 3, 4). Vitamin C has antioxidant properties known to protect and strengthen your immune system ( 1). Incorporating low calorie, highly nutritious foods like grapefruit into your diet is a smart and healthy choice - not just for weight loss, if that’s your goal, but for your overall health.Ī single grapefruit contains over 60% of your recommended daily intake of vitamin C. Some versions limit you to just 800 calories per day. Multiple versions of the grapefruit diet exist, but every version is high in protein and low in carbohydrates and calories.
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