Grapefruit Diet Plan: Benefits and Disadvantages
Did you know the grapefruit diet is one of the popular diet plans that outlasted other fad diets? Yes! It has been around since 1930 and has gained popularity in the ’70s and is still going strong. It helps shed unwanted fat from your body without depriving it of any vitamins and minerals.
There are several variations available in this grapefruit diet that varies from 10 to 12 days. You can get yourself into your favorite pair of jeans by including Grapefruit into your diet since it has enzymes that aid in weight loss. Go through this article for more details.
Grapefruit or Grapefruit Juice Diet Plan:
Here is a list of breakfast options you can include when you are following this diet:
- A slice of whole grain-toast with cream cheese along with one Grapefruit.
- Muesli bar and one Grapefruit.
- Oatmeal with almond milk and one Grapefruit.
- Two eggs, half Grapefruit, and two slices of bacon.
Here is a list of lunch options you can include:
- Half a grapefruit with a bowl of tomato soup.
- Chicken breast grilled with garlic and herbs.
- Grilled tofu with zucchini noodles.
- Any lean meat without exceeding ½ kg with a salad with low-fat dressing along with half a grapefruit.
This is the list of the best dining options you can include:
- A cup of cottage cheese with a grapefruit.
- A cup of coconut milk with half a grapefruit.
- Green beans with one Grapefruit.
- Include lean meat with salad along with an assortment of cooked vegetables. Don’t forget to take half a grapefruit.
These are some of the options you can include in your snacks:
- Steamed broccoli.
- If you feel hungry before you go to bed, you can take a warm glass of skimmed milk.
See More: Green Tea Diet Plan
Nutritional Benefits Of Grapefruit:
Including Grapefruit into your diet can be useful in giving you all the necessary nutrients with minimal calories. It has enough fiber in it and many other minerals and vitamins that are beneficial for you. (1) Half of a medium-sized grapefruit has the following nutrients:
- 52 calories.
- 13 grams of carbohydrates.
- 2 grams of fiber.
- 1 gram protein.
- 64%RDI of vitamin C.
- 28% RDI of vitamin A.
- 5% RDI of potassium.
- 4% RDI of thiamine.
- 4% RDI of folate.
- 3% RDI of magnesium.
- It also has potent antioxidants.
Benefits Of Grape Fruit Diet:
1. Weight Loss:
Fiber helps increase the digestion time by slowing down the rate at which your stomach empties. Another superior quality of fiber is that it makes you feel full, and Grapefruit consists of a decent amount of fiber. The fewer calories and lots of water content make Grapefruit an ideal choice. Therefore including this wondrous grapefruit into your healthy diet gives you an ample amount of fiber that helps curb your appetite, thereby aiding in weight loss.
2. Improved Insulin Resistance:
The medical condition where the cells in your body stop responding to insulin is called insulin resistance. It is a hormone that plays a vital role in maintaining the blood sugar in your body, along with many other metabolic aspects. Including Grapefruit into your diet may prevent you from becoming insulin resistant by controlling the levels of insulin in your body. (2)
3. Lower the Blood Pressure:
Grapefruit has potassium adequately, which reduces the risk of high blood pressure in people. It also reduces bad cholesterol in your body and improves the overall cholesterol levels. The high fiber in Grapefruit is also said to reduce the risks associated with blood pressure. (3)
4. Lowers the Risk of Cardiovascular Disease:
Grapefruit has many vitamins and minerals that help maintain the proper functioning of your heart. You can get 5% of your daily intake of potassium from this fruit, which can help keep several facets of heart health. Including Grapefruit into your diet helps protect you from several heart diseases and stroke due to the antioxidants and fiber. (4)(5)
See More: How To Do The Acai Berry Diet
Disadvantage Of Grapefruit Diet:
- The prominent disadvantage of any fad diet is monotony since you will depend on one food source throughout the period.
- Although it has very few calories, the grapefruit diet also has low carbs, not a sustainable solution.
- Once you introduce foods rich in carbohydrates into your diet, you are likely to gain all the weight.
- Your body may face deficiencies due to eliminating or depending only on one type of food for an extended period.
- It may not be suitable for people with pre-existing medical conditions, causing dizziness, headaches, and fatigue.
See More: High Protein Diet Chart
Although there is little scientific evidence that proves Grapefruit as a fat-burning fruit, you can reap all the benefits you can get from this fruit. Remember to include this nutritious fruit into your diet, along with regular exercise and lots of water. With all the benefits the grapefruit diet has, you can try this fad diet. But make sure you consult your doctor before you start anything new if you have any pre-existing medical conditions.
Disclaimer: The opinions mentioned in this article are mere suggestions and not a replacement for medical advice. It is always best to consult a doctor before you start anything new. The website is not responsible for the side effects it may have on your body.
Frequently Asked Questions:
Q1. What are the Foods You Should Include in the Grapefruit Diet?
Ans: Here is the list of foods you can include when you are following this fad diet.
- Meat, seafood, and poultry.
- Dairy products and eggs.
- Broccoli, cabbage, carrots, bell peppers, radishes.
- Starchy vegetables.
Q2. What are the Advantages of the Grapefruit Diet?
Ans: Since it has minimal calories, it doesn’t add any unwanted fat to your body. The grapefruit diet has minerals, vitamin C, and beta-carotene that helps build immunity. It also is a rich source of antioxidants like flavonoids and pectin. It is also straightforward to follow.
Q3. What are the Foods You Need to Avoid During the Grapefruit Diet?
Ans: Here is the list of foods you need to avoid when you are following the grapefruit diet.
- Bread and butter.
- Vegetables like green beans, cucumbers, green onion, coleslaw, potatoes, peas.
- Pizza, fried vegetables, mayonnaise.
- Carbonated drinks, cakes, pastries.
- Beef, pork.