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Fad or Magic? The Grapefruit Diet Debunked


The claim that you can lose 10 pounds in 10 days has made this diet popular among the weight loss community. This is a fad diet that hasn’t died, even after 8 decades; but, does that make it an effective and safe fat loss method? Before you get ready to make frequent visits to the citrus aisle, let’s scientifically look at the truth behind this claim.

The Grapefruit diet lasts 10-12 days where you are required to eat a high protein and low carb diet, with grapefruit, in fruit or juice version, with every meal. The diet recommends limiting your calories to less than 1000 a day.

Proponents claim that adding grapefruit to a meal rich in protein and fat will somehow turn your body into this powerful fat burning machine, thanks to the special fat burning enzymes found in grapefruits.

Does Grapefruit diet cause you to lose weight? Yes, it does, BUT not because of some powerful or magical fat burning enzyme. You lose weight on this diet for the same reason you lose weight on any other diet: Calorie restriction.

In a nutshell: Grapefruit does not burn fat.

Grapefruit Diet: The Myth Debunkedgrapefruit-juice

A research study was done to look at the effects of daily consumption of grapefruit on body weight, blood pressure and lipids on 74 overweight individuals. The subjects were divided into two groups: control diet group and the daily grapefruit group where the participants were required to eat ½ of Rio-Red Grapefruit with every meal. This experiment lasted for 6 weeks.

The results showed no significant weight loss in body weight among the grape fruit group, when compared with the control group. That said, they did lose belly fat, and lowered their systolic blood pressure and cholesterol, but that could easily be because of their restricted diet.

Should Grapefruit Be Avoided Then?

Of course not.

Grapefruit is a powerhouse of Vitamin C, which is imperative for a strong immune system. It contains antioxidant Lycopene, which is a phytonutrient. It fights the destructive free radicals and protects the body against cancer, especially prostate cancer. Limonoids, another powerful phytonutrient in grapefruit, has been found to have anti cancer, anti HIV and cholesterol reducing properties. Naringenin, a flavonoid found in grapefruit, has been shown to repair damaged or dangerous mutated cells.

Also, grapefruits have been shown to lower insulin to a small extent which is great news because insulin prevents fat utilization and promotes fat storage. Another great thing about grapefruit is that it is rich in fiber with low amount of calories. Grapefruit contains pectin which curbs appetite. It absorbs water molecules and expands, which causes your stomach to distend, which in turn signals the feeling of satiety to your brain.

The Final Verdict: Is Grapefruit Diet Worth It?grapefruit1

Adding grapefruit to an otherwise balanced diet will help you lose weight in the long run. Restricting your diet to one or two items might slash the pounds in half in just a few weeks, but a few days after that, you will pile those pounds right back, in fact more aggressively.

Any diet that is too restricting is unhealthy. Losing 12 pounds in 10 days is very dangerous. Add to that, the fact that the weight you do lose will not be from burning fat, but muscle and water weight. Plus, staying on a grapefruit diet for the long run is neither realistic nor practical. It can do more harm than good by creating dangerous deficiencies in your body.

Grapefruit diet will make you lose weight, but the same way other outrageous plans like cabbage soup diet causes weight loss: caloric deprivation. The only magical part of this diet is watching how fast the weight comes back right after you thought it was gone forever.

Grapefruit is worth it, but grapefruit diet is not.

In the comments below, tell us, have you or anyone you know ever tried this diet? How was your experience?

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Written by Ingrid Macher

Certified Health Coach, Certified Personal Trainer, Fitness Motivator - I have a passion for helping people change their lives. I started out helping my friends and now I give advice and tips to perfect strangers who have now become my friends. I love what I do and I wouldn’t change my life even if I could. This kind of happy is truly a gift and I’ll do whatever it takes to be able to give this gift to others.

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