Grapefruit Diet: A Healthy Dietary Plan Or A Dangerous Fad?


The grapefruit diet is considered one of the oldest diets still circulating on social media. People have known about this diet since the 1930s. If it’s still talked about today, there surely must be something about it that makes the grapefruit diet particularly effective, right? Read below to find out whether the Grapefruit diet can be a solution to your weight loss problems, and which advantages and disadvantages it entails.

What is a Grapefruit Diet?

This diet is based on the consumption of grapefruits or grapefruit juice with every meal. Generally, it is based on the belief that grapefruits can assist fat burning and weight loss. Some scientists dispute the particular effectiveness of grapefruit regarding weight loss. They claim grapefruits are no different from any other fruits when you look into their effect on the weight loss process. Nonetheless, there is some research proving the effectiveness of this diet, particularly when it comes to the consumption of whole grapefruits, not juices.

In fact, this low-carb and low-calorie diet yields positive results even if the effects of grapefruit, in particular, are not so impressive. Aside from eating this fruit during each meal, the diet encourages specific restrictions that lead to successful weight loss.

What are the foods to eat?

This diet puts focus on the importance of limiting carb and sugar intake. Consumption of pasta, potatoes, rice, and other similar products should be minimized. You’re also highly encouraged to up your protein intake, as well as your intake of healthy fats (monounsaturated, polyunsaturated). Finally, it is recommended to limit the intake of white onion and celery.

As you can see, the diet itself is not so restrictive and allows you to be flexible in terms of calories. However, you should not forget to track them, since, without a steady calorie deficit, you won’t lose any weight. Needless to say, you should avoid the consumption of junk food,
and processed food in general, since it contains tons of unhealthy fats, sugar, and salt.

What are the benefits of grapefruit?

It might accelerate weight loss

While there is no certainty on the effects of grapefruit on weight loss since it is a very healthy low-calorie and high-fiber fruit, it can definitely help you lose weight when consumed wisely.

It might reduce «bad» cholesterol

A study found that adding fresh grapefruits to your diet helped improve serum lipids, and, consequently, LDL cholesterol and triglycerides levels.

Lowers blood pressure

Since grapefruit is rich in potassium, it is supposed to neutralize the bad effects of sodium. However, if you’re already taking medications that lower blood pressure, it is not recommended to combine them with grapefruit. This combination can produce adverse effects.

Controls blood sugar

Grapefruit has a low glycemic index, which means that it raises blood sugar levels slower than other fruits like watermelons. Furthermore, a study showed that those who consumed this fruit with their meal had a lower spike in insulin than those who took placebo pills. This is because the fiber content of grapefruit slowed down the absorption of nutrients of the meal.

Heals the wounds

Grapefruits contain lots of vitamin C, which helps to build up new tissue and form blood vessels. This helps a wounded person to recover. Plus, an abundance of vitamins A and C boosts your immune system.

Lowers cancer risks

Grapefruits can aid cancer prevention just as much as other citrus fruits. The fiber found in grapefruits can fight against colorectal cancer, while beta-carotene and vitamin C can protect from esophageal cancer.

Grapefruit Diet: Advantages and Disadvantages

As with every diet, the Grapefruit diet has its pros and cons. Here are some of the main ones:


Following this dietary plan can yield multiple benefits due to the high content of vitamin A and C.

Also, higher consumption of grapefruit equals higher consumption of potassium and magnesium. Magnesium has various benefits that have to do with improving your exercise performance, fighting depression, and reducing risks of type 2 diabetes.

Potassium reduces blood pressure and water retention, protects against stroke, and prevents kidney stones.

The diet helps you lose weight, reducing your Body Mass Index and waist


Grapefruits can have adverse effects when combined with certain drugs. So, it is highly recommended to consult your doctor before jumping on this diet if you’re on a prescription.

It is not recommended to stick to this diet if you have an abnormal heartbeat and high blood pressure.

Usually, people who suffer from kidney infections are warned against the excessive amount of grapefruits in their diet.

Grapefruits are high-acidic fruits, so they may not be recommended to people who suffer from gastroesophageal reflux disease.

Final thought

To sum up, the Grapefruit diet is quite healthy and can be recommended to most people except for those with certain health conditions. It is vital to maintain a steady calorie deficit while avoiding extreme calorie restrictions. This diet is a good option for most people trying to melt their fat effectively. However, grapefruit is not a miraculous fruit, and various other healthy diet plans can provide similar rates of efficiency. So, if you’re not into grapefruits, you can look for another no less effective approach.