The Grapefruit Diet (cont.)
In most versions of the Grapefruit Diet, a small variety of foods are required at breakfast, lunch, dinner, and at bedtime. Dieters are encouraged to drink black coffee and plenty of water throughout the day.
Sample Meal Plan:
2 eggs, 2 slices of bacon, black coffee, 1/2 grapefruit or 8 ounces grapefruit juice
Salad with salad dressing, unlimited meat, and 1/2 grapefruit or 8 ounces grapefruit juice
Red or green vegetables (except starchy ones such as peas, beans, corn, sweet potatoes) or salad, unlimited meat or fish, and 1/2 grapefruit or 8 ounces grapefruit juice
* Bedtime snack
8 ounces skim milk
In the Grapefruit Diet you can use all the butter and salad dressing you desire and prepare foods in any method, including fried. Grapefruit juice must be unsweetened. Any food or beverage not on the diet is not allowed. Snacking is only permitted after dinner. Drink 64 ounces of water daily. Eat all of the approved foods.
The Grapefruit Diet: How It Works
This low-carbohydrate, moderate-protein diet is another low-calorie diet averaging 800-1,000 calories in most versions. Most people will lose weight -- with or without grapefruit on the Grapefruit Diet -- when calories are dramatically reduced to this level. Unfortunately, there are no explanations for how the mysterious grapefruit enzyme works and why it is only contained in grapefruit and not other citrus fruits.
No scientific studies to date substantiate grapefruit's power to burn fat.
One small study published in 2006 and funded by the Florida Department of Citrus found that the addition of a half grapefruit or 4 ounces of juice with meals resulted in an average weight loss of more than 3 pounds in 12 weeks, with some participants losing 10 pounds. Researchers suspect the addition of grapefruit to the otherwise healthy meals reduced insulin levels and promoted a small weight loss. Study participants also "slightly enhanced" their physical activity, which could also explain the weight loss.
While grapefruit is a very nutritious low-calorie fruit (66-84 calories per serving), loaded with vitamin C and fiber, it is not a mysterious fat burner. The low glycemic index, high fiber, and low calorie nature of the fruit may reduce insulin levels and help dieters feel full and eat fewer calories. Beyond that, no magic appears to be at work with the Grapefruit Diet. Experts say one small study is not enough to pin magical powers on this fruit.
The Grapefruit Diet: What the Experts Say
"There is no evidence that grapefruit has fat-burning enzymes nor is it a magic bullet for weight loss" says American Dietetic Association past president Connie Diekman.