The Grapefruit Diet has somehow passed the test of time by being around since the 1930’s. Different iterations of the diet have been referred to as the Hollywood Diet or the Mayo Diet. Although its history dates back about 80 years, no one has claimed ownership of this mysterious weight loss plan. The diet has circulated by word of mouth, on the internet, and even in book form.
How the Grapefruit Diet Works
The “science” behind the grapefruit diet is based on the super ingredients in the fruit that supposedly initiate fat loss when combined with lean protein. The diet claims the unique acidic properties in grapefruit somehow trigger weight loss.
The low calorie diet claims that people will lose weight very quickly once they start. People do shed a lot of weight (10-15 pounds) during the twelve day diet. Unfortunately it is from water loss, and not really fat tissue. The quick results are similar to the induction phase of the Atkins Diet.
The diet lasts a total of twelve days. It is not recommended that people stay on the grapefruit diet for longer than that. Those who want to lose more weight must wait at least two days before going back on.
Exercise is recommended on some versions of the diet, but not on others. Versions that do recommend physical activity specify that 20-30 minutes of light intensity exercise is best because of the low calorie intake. Health experts warn against lengthy or intense sessions of exercise on this diet. There have been reports of people passing out during exercise on this diet when combined with too much physical exertion.
The Grapefruit Diet averages 800-1000 calories depending on the version chosen. It is very low calorie diet that includes a moderate amount of protein and fat. We’ll delve into the menu plan later, but grapefruit is not the only food you eat on this diet.
Anyone will lose weight at a caloric intake level of 800-1000 calories. Once again, the weight loss is from excess water in the body, and not actual fat. Unfortunately there is no scientific data backing up the claims that grapefruit increases weight loss.
There was a very small study commissioned by the Florida Citrus Department in 2006 that found adding half of a grapefruit with each meal resulted in an average weight loss of three pounds over twelve weeks. It was also reported that some participants lost up to ten pounds.
The researchers deduced that the addition of the grapefruit lowered insulin levels, and provided a minor boost to losing weight. This scientific effect is similar to what occurs on the Atkins diet. The participants of the study added grapefruit to their already healthy diets, and increased their physical activity. These elements make it very difficult to substantiate any claim that the enzymes in grapefruits spur fat and weight loss.
There is no doubt that grapefruit is a very nutritious food. One serving of grapefruit is less than 90 calories, has zero fat, four grams of fiber, and a ton of vitamin C. It is a low glycemic fruit that does result in lower insulin levels. Since it is loaded with fiber it will make you feel fuller compared to some other low calorie fruits.
Critics of the diet say that the Grapefruit Diet is another crackpot diet that perpetuates the misunderstanding of losing weight in a healthy, sustained way. Experts, as well as proponents of the Grapefruit Diet, stress that it is not a long-term weight loss solution. At best, it will help you eliminate excess water weight and jumpstart the dieting process.
Although there have been no long-term studies done regarding the Grapefruit Diet it would be safe to say that most people likely gain the weight back once they go off. The reason many diets are successful at helping people lose weight and keep it off is by teaching new mindsets and habits. The Grapefruit Diet lasts only 12 days and is very limiting. These characteristics will not teach people to develop healthy eating habits according to experts.
Grapefruit Diet Menu
The Grapefruit diet menu is very specific. It is broken down into breakfast, lunch, dinner, and a night snack. In addition to the following foods the Grapefruit Diet recommends drinking black coffee and at least 64 ounces of water per day.
Grapefruit Diet Breakfast:
- Two boiled eggs
- Two pieces of bacon
- 50% of a grapefruit or eight oz. of grapefruit juice (no added sugar)
- Black coffee
Grapefruit Diet Lunch:
- Half of a grapefruit or eight ounces of grapefruit juice (no added sugar)
- Salad with your choice of salad dressing
- Any type of meat – unlimited amount
Grapefruit Diet Dinner:
- Half of a grapefruit or eight ounces of grapefruit juice (no added sugar)
- Black coffee or tea
- Salad with your choice of dressing
- Red or green vegetable cooked with butter and spices
- Meat or fish prepared how you want
Grapefruit Diet Snack:
- Eight ounces of skim milk
Pros and Cons of the Grapefruit Diet
Pros:
- Simple to follow
- Quick results
- Inexpensive
- Fairly balanced
Cons:
- Severe calorie restriction
- Not backed up by science
- Not recommended by experts
- Not a long-term weight loss solution
Conclusion
The Grapefruit Diet is okay for short-term weight loss, but should not be viewed as a long-term solution for healthy living. Check with your doctor before going on this diet.
