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Save my name, email, and website in this browser for the next time I comment. Policy for evidence-based guides. Editorial standards. Editorial Team. Privacy Policy. All rights reserved. Our website services, content, and products are for informational purposes only. Multiple versions of the grapefruit diet exist, but every version is high in protein and low in carbohydrates and calories.
Some versions limit you to just calories per day. Vitamin C has antioxidant properties known to protect and strengthen your immune system 1. 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.
Fiber and antioxidant-rich fruits like grapefruit may help protect against heart disease and stroke 3 , 4. Although grapefruit has long been associated with weight loss 6 , more research is needed to support this claim. Grapefruits are low in calories and highly nutritious.
That said, more research is needed to support claims that they can help with weight loss. Although grapefruits are a low calorie, nutrient-dense option with many health benefits, this diet is problematic for other reasons.
Quick, temporary weight loss associated with the grapefruit diet is likely due to the low calorie and low carb intake 7. This would result in quick, temporary weight loss even without the grapefruit. Low calorie diets can weaken your bones, lower your metabolism, and cause fatigue, muscle loss, and nutrient deficiencies 8 , 9 , 10 , 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.
The grapefruit diet is also ambiguous. 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. Low calorie diets like the grapefruit diet may result in initial weight loss, but they have their share of health drawbacks.
The restrictive diet is also unsustainable, limiting, and confusing. One study found that participants who consumed grapefruit daily with meals experienced reduced waist size A study found that body weight, waist circumference, and body mass index BMI were lower among female grapefruit consumers when compared to non-consumers More current research is needed to determine the connection between grapefruit consumption and weight loss.
You may initially lose weight on this diet. But studies show that low calorie diets rarely keep weight off for good 15 , Studies have found grapefruit can help with weight loss, but weight loss on the grapefruit diet may be due to consuming fewer calories.
You don't have to adopt the extreme s fad diet to enjoy the health benefits of grapefruit and watch your waistline shrink. Although this sweet and tangy fruit is mostly known by its diet reputation, it is actually loaded with health benefits like the cancer-fighting antioxidant lycopene and vitamin C and is versatile enough to be enjoyed as a treat beyond breakfast.
It's considered a fat-burning food that can kick-start your metabolism, so there is no reason to let this fruit be deemed an '80s has-been. Since it's currently in season, here are four reasons why grapefruit can help you lose weight.
Keeps you full : Grapefruit is loaded with fiber, keeping you full longer and reducing the likelihood of mindless snacking. One serving of grapefruit has only 53 calories and about 2 grams of fiber. Research has also found that eating half a grapefruit before every meal can lead to greater weight loss in dieters. While trying this at every meal may be a bit extreme, this tactic would work well for breakfast.
Makes a low-calorie substitution : There are several ways to enjoy grapefruit beyond breakfast. Consider substituting dried fruit for slices of grapefruit in salads or using it to serve up a satisfying dinner alongside jerk grilled chicken. You can even use it to satisfy your sweet tooth as a light dessert using this sabayon gratin recipe.
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