Is pink grapefruit good for weight loss

04.05.2020
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The Grapefruit Diet Hack That Blasts Belly Bulge in Days

The grapefruit diet has been in and out of dieting trends for the past few decades, but Dr. Oz recently declared that grapefruits back for weight loss, and its better than ever! The renewed excitement around eating grapefruit for weight loss is partly due to natural health expert and The Dr. Oz Show regular Kellyann Petrucci, ND. The nutritionists new-and-improved grapefruit diet meal plan turbocharges fat-fighting compounds in the fruit using modern science and a host of other super nutrients.

If youve ever tried a restrictive grapefruit diet from the past, you might wince at the idea of putting the words grapefruit and diet together ever again. But unlike 80s grapefruit diets that included little more than grapefruit and black coffee, this is a way of doing it that makes sense and is smart, Dr. Oz insisted. And weve already seen evidence that it works. So, is grapefruit good to lose weight? Well, when Dr. Oz had folks test Dr. Petruccis grapefruit-powered menus, they shed up to nine pounds in just seven days. On top of that, women who have used grapefruit to jumpstart long-term healthy eating report losing up to 30 pounds in 12 weeks. No wonder the grapefruit diet results are winning raves from not only Dr. Oz but also every dieter who tries the plan! But how well will it work for you? Weve gathered everything you need to know about the new grapefruit diet to find out.

What do you eat on the grapefruit diet?

As you might expect, this plan goes far beyond the common practice of simply eating one grapefruit a day. The golden rule is to eat half a grapefruit at every meal, Dr. Oz explained. This dosage has proven effective in university research and at Dr. Petruccis Pennsylvania clinic. To maximize the benefits of the citrus, Dr. Petrucci has dieters round out meals with unlimited veggies, plus healthy servings of metabolism-boosting protein, anti-inflammatory grains, and hunger-killing natural fats. With her helping hand, its pretty easy to learn how to do the grapefruit diet. Just figure out whether you prefer eating grapefruit after meals or before them, and then youre ready to proceed.

Why the Grapefruit Diet Results Are So Amazing

Exciting preliminary evidence from Japan shows that a compound called nootkatone, which helps create grapefruits aroma, may significantly reduce hunger and can stimulate metabolism and ramp up weight loss, Dr. Petrucci revealed.

Nootkatone is so promising that it has garnered the attention of pharmaceutical companies. However, Dr. Petrucci says whole grapefruit may offer more benefits than a supplement. Credit goes to a host of slimming compounds, including a hefty dose of vitamin C, which is linked to a 20 percent faster metabolism. Findings also hint that an antioxidant in grapefruit called naringenin may act like lighter fluid in the liver, prompting the organ to burn fat faster. And per the journal Nutrition, lycopene a pigment in pink and red grapefruit raises levels of a belly-flattening hormone called adiponectin. Plus, evidence from the famous Scripps Clinic found that nutrients in grapefruit including all of its antioxidants and fiber dramatically lower levels of the hormone insulin, helping regular grapefruit eaters lose up to 500 percent more weight than those who skip the fruit, making it essential to any longevity diet.

Is there any protein in grapefruit?

Considering the heavy emphasis on protein in many diets, some folks might be wondering if the nutrient is present in grapefruit. As it turns out, there is a very small amount of protein in one grapefruit. According to the United States Department of Agriculture (USDA), its less than one gram. Its no wonder why people on the old grapefruit diets never felt full, if they werent eating much else! Thats why the new grapefruit diet encourages you to get protein from other healthy sources, such as lean meats and eggs. Instead of thinking of grapefruit as the star of the show, think of it instead as a supporting character.

What Sets the New Grapefruit Diet Apart From Others

Why is grapefruit good for diets? Grapefruit can give any healthy eating plan an edge. But to take it to the next level, Dr. Petrucci uses the fruit to anchor dishes, thus boosting the benefits found in the grapefruit diet meal plan. For example, protein and antioxidant-rich veggies further rev metabolism. Antioxidants and natural fat also help soothe a type of inflammation in our bodies that is linked to slow metabolism.

And Dr. Petrucci has folks get their starch from ancient grains including quinoa, farro, teff, and spelt. Unlike wheat, corn, and most modern grains, ancient grains havent been genetically modified, and I find our bodies respond to them far better, she explains. One big reason is that they also help prevent blood-sugar spikes and inflammation, which can drive belly-fat storage, cravings, and bloating. The impact on bloat is so great, Dr. Oz said that having ancient grains plus grapefruit at dinner is a new strategy that lets you wake up with a flatter belly!

Grapefruit Diet Reviews From Our Readers

So how much weight can you lose on the grapefruit diet? When we asked readers to test Dr. Petruccis plan, they offered stellar grapefruit diet reviews afterward. Rosie Mongold, 44, had been struggling with belly fat for more than 20 years. I lost two inches from my stomach area in a week, says the West Virginia assistant teacher. I love grapefruit! Amy Munshaw, 37, does as well. When she tried a grapefruit diet years ago, I didnt get results, and I remember really craving sugar, says the Alberta mom. On this version, my cravings disappeared and I was never hungry. Being shorter, my body doesnt usually let go of excess weight that easily, but I lost nearly a full size. The new grapefruit diet is fast and effective.

Your Grapefruit Detox Diet Menu

Our nutrition team used the same guidelines Dr. Petrucci shared with Dr. Oz to create this special version of a new grapefruit diet menu. To help you get noticeable grapefruit diet results quickly, the plan keeps calories low but it also provides lots of nutrients from grapefruit and other foods to keep hunger and cravings down, so youll barely notice youre eating less. Because these meals skip inflammatory foods (like sugar, wheat, and processed foods) and load you up on anti-inflammatory nutrients, you should eliminate a good bit of bloat, too. While using this plan, be sure to drink plenty of water. Add other low-cal extras (spices, vinegar, zero-cal sweetener) as desired. Always get a doctors OK to try a new plan, including this grapefruit anti-inflammatory plan.

Breakfast (Choose One Daily)

Option 1:

1/2 grapefruit

Two hard-cooked eggs or three links of organic chicken breakfast sausage (such as Amylus or Aidells brands), or 4 oz. nitrate-free ham

Option 2:

1/2 grapefruit

Overnight chia protein pudding: In jar with lid, mix 1/2 cup coconut milk, 1/4 cup chia seeds, 1 scoop no sugar-added protein powder (any flavor), plus stevia and spices/extract to taste. Shake vigorously, chill overnight, and enjoy. Serves two people.

Lunch (Choose One Daily)

Option 1:

Grapefruit and avocado salad: Place segments of 1/2 grapefruit and 1/3 diced avocado over unlimited baby spinach or kale, top with a squeeze of grapefruit or lemon juice for dressing, and add 1 Tbsp. toasted almonds, if desired.

Option 2:

1/2 grapefruit spicy peanut zoodles: Whisk 1 Tbs. water, juice of 1/4 lime, 1/2 Tbsp. peanut butter, 1/4 tsp. soy sauce, 1/4 tsp. rice wine vinegar, minced garlic, ginger, red chili, and stevia to taste. Toss with spiraled zucchini and any other veggies desired, and drizzle with 1 tsp. sesame oil.

Option 3:

1/2 grapefruit

Unlimited chopped veggies and fresh herbs simmered in 2 cups reduced-sodium or bone broth. Serve drizzled with 1 Tbsp. olive oil

Dinner (Choose One Daily)

Option 1:

1/2 grapefruit

4 oz. chicken, fish, lean beef, or eggs; unlimited veggies sauteed in olive oil spray; unlimited veggies with Walden Farms zero-cal dressing; 1 cup cooked ancient grains such as quinoa, faro, freekeh, or spelt; top with herbs and optional 1 tsp. olive oil

Option 2:

Grapefruit power protein bowl: Mix 4 oz. grilled chicken, segments from 1/2 grapefruit, and 1 cup cooked quinoa over unlimited leafy greens, red onions, and bell peppers. Dress with a squeeze of grapefruit juice, optional 1 tsp. olive oil, and herbs to taste.

Option 3:

Summer shrimp bowl: Saute unlimited tomato and zucchini in olive oil spray, toss with 4 oz. cooked shrimp, 1 cup cooked spelt or quinoa, juice of 1/4 lemon, optional 1 tsp. olive oil, and oregano to taste.

1/2 grapefruit, broiled to add sweetness

Make Your Own Grapefruit Diet Menu

At each meal, enjoy one-half grapefruit and unlimited non-starchy veggies. At breakfast, add a serving of a protein rich in natural fat, such as eggs or chia. At lunch, stick to veggies and healthy fat. At dinner, mix protein, veggies, fat, and one cup cooked quinoa, farro, freekeh, spelt, or teff. After one to two weeks, add an extra 8 oz. of protein, 2 Tbsp. of fat and 1 to 2 cups of an ancient grain each day. Continue enjoying one-half grapefruit at most meals. Find more tips at DrKellyAnn.com.

This story originally appeared in our print magazine.

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is pink grapefruit good for weight loss
What Is Grapefruit Good For? - Mercola.com

The Gossip on Grapefruit
Botanical name: Citrus paradisi

Grape Fruit Nutrition Facts

If you're looking for a refreshing, juicy and tart burst of flavor, grapefruits certainly deliver. While they are large in comparison to other citrus fruits like the sweet orange,1 grapefruits are sometimes described as having a bitter and sour punch2, which is why not everyone is a fan of its flavor. However, if you choose the right variety, youll be taken it by its citrusy sweetness.

Grapefruits can be consumed by themselves or added to any type of fruit or green salad. They're also a unique and delicious addition to salsa.3 These fruits have a smooth skin with fine dots all over it,4 but it's the color of the flesh inside that determines its classification as a white (blonde), pink or red grapefruit. Another variety is oro blanco, a cross between a white grapefruit and pomelo, described to be sweet with no hint of bitterness.5

Possibly a cross between an orange and apomelo,6 grapefruits were discovered in Barbados and exported from that region a century later.7 They reached Florida in 1823, where they were widely cultivated. The state still produces the majority of the U.S. crop, with help from other subtropical states like California, Arizona and Texas.8 Brazil, China, Mexico and the U.S. are the major world suppliers of grapefruit and other citrus fruits.9

Some grapefruit varieties are puckeringly sour and bitter, and others succulently sweet. Some grapefruits are seedless, like the Marsh variety,10 but most contain a handful of white seeds.11 Heavier fruits often indicate thinner skin and juicier flesh. If they appear to have brown heavy bumps, they may be old, meaning the flesh can be bitter and unappetizing.12

Ripe grapefruits should be firm and give a bit when pressed, but not too spongy. Having soft spots indicates theyre on their way to turning rotten. Once they reach your kitchen, keep them at room temperature if they'll be eaten within 10 days.13 If youve peeled them and have leftovers, keep them refrigerated in plastic wrap they should be consumed in the next three to four days.14 Before peeling a fresh grapefruit, always wash it thoroughly, as any germs on the outside can and will reach the edible part of the fruit.

You can section and eat grapefruits as you would an orange, but one popular way involves slicing them in half around the middle, using a paring knife to cut each section between the membranes, and removing with a spoon. This takes a minute, but it's worth it!15 The riper the grapefruit, the better the taste and the antioxidant power it offers.

Health Benefits of Grapefruit

Grapefruits contain an incredibly healthy amount of vitamins, namely vitamins A and C.16 They are also a good source of dietary fiber,17 which decreases the transit time of waste in the colon.18

A wide assortment of other vitamins and minerals are part of this fruit's makeup, but one of the most vital is potassium,19 which is important for the makeup of cell and body fluids20,21 and in controlling the heart rate and blood pressure.22 Grapefruits contain folate, thiamin,vitamin B6, calcium and magnesium,23 as well as lesser amounts of many more phytonutrients like narirutin, naringin and poncirin.24

Vitamin C, of course, is associated with increased immunity to infection,25 as well as potential in alleviating inflammation,26 even in conditions like asthma,27 osteoarthritis28 and rheumatoid arthritis.29 Of all fruit juices, grape juice is ranked among the highest in antioxidants, but grapefruit juice follows closely behind it.30

Health experts advise including an assortment of fruit juices in your repertoire to achieve the optimum array of antioxidant power. Make sure you always choose 100% pure fruit juice otherwise, you'll most likely be ingesting unwanted high-fructose corn syrup (HFCS).

In terms of differences between grapefruit varieties, red grapefruit contains more flavonoids and anthocyanins, while the nutritional difference between white and pink grapefruit is that the rosy flush reflects lycopene content not seen in white varieties.31 This is the same compound that provides the color intomatoes, apricots, papaya and watermelon.32 Lycopene lowers triglycerides,33 contains the highest capacity among all the carotenoids to help fight free radical damage,34 and protects the skin from UV rays.35

Here's a dramatic statistic: A research study comparing men who atelycopene-rich foodsthe most with those who ate the least, showed that those who eat these foods are 82% less likely to develop prostate cancer.36

Another study shows that eating grapefruit may lower the risk of developingkidney stones.37 Limonin, another phytonutrient, suppresses cancerous cell and tumor growth.38 The pectin in grapefruits inhibits hardening of the arteries and lowers the LDL or "bad" cholesterol, reducing it dramatically in a matter of days, even in low amounts.39 The flavonoid naringenin inhibits the hepatitis C virus, repairs DNA in prostate cancer cells and may prevent dyslipidemia (high blood cholesterol) and diabetes.40

Despite these benefits, be sure that you only consume grapefruit in moderation, as they contain fructose, which may be harmful to your health in excessive amounts. Also note that eating grapefruit may, in rare cases, interfere with certain medications, so you may want to discuss this with your doctor.41

Grapefruit Nutrition Facts

Serving Size: 3.5 ounces (100 grams), raw, white, all areas Calories 33 Calories from Fat 1 Total Fat 0.10 g Saturated Fat 0.01 g Trans Fat Cholesterol 0 mg Sodium 0 mg Total Carbohydrates 8.41 g Dietary Fiber 1.1 g Sugar 7.31 g Protein 0.69 g Calcium 12 mg Iron 0.06 mg

Studies on Grapefruit

A study analyzing grapefruits effect on insulin resistance, body weight and metabolic syndrome involved 91 obese patients in groups consuming placebos,applejuice, grapefruit juice, grapefruit capsules or fresh grapefruit. The fresh grapefruit group lost significantly more weight than the placebo group over 12 weeks.

Half of a fresh grapefruit eaten before meals also was associated with significant weight loss, improved insulin resistance and a reduction in two-hour post-glucose insulin level. Researchers concluded that, while the mechanism of the weight loss was unknown, eating grapefruit as part of a weight loss program made sense.42

Grapefruit, limonin, grapefruit pulp powder and the flavonoid naringen (similar to naringenin) were examined for their abilities to suppress the proliferation of and programmed death of colon cancer cells. The result: Only untreated grapefruit and limonin suppressed carcinogens or raised the cancer cell-neutralizing index.

Scientists concluded from these findings that eating grapefruit may help inhibit the development of colon cancer.43

Grapefruit Healthy Recipes:
Grapefruit and Arugula Salad with Avocado

Grapefruit Healthy Recipes

Ingredients:

? 5 ounces baby arugula

? 2 grapefruits, peeled and sectioned

? 1 avocado, sliced

For the dressing:

? 2 tablespoons white wine vinegar

? 1 tablespoon grapefruit juice

? 1 tablespoon grated fresh ginger

? 1 tablespoon grated fresh ginger

? 1 teaspoon grated grapefruit zest

? 1/2 teaspoon Dr. Mercola's Himalayan salt

? 1/4 cup extra virgin olive oil

? Freshly ground black pepper

Procedure:

Grate 1 teaspoon of zest from the grapefruit, reserving for the salad dressing. Peel the grapefruit by cutting off each end and working your knife around the perimeter. This method removes the membrane from all outside edges.

Hold the peeled grapefruit in one hand over a bowl. Use a paring knife and in a sawing motion, cut each segment from the membrane on both sides. Let the juice drip into the bowl and place segments in another bowl.

When all segments have been removed from both grapefruit halves, squeeze the remaining juice from the membranes and reserve 1 tablespoon of the juice for the dressing. To prepare the dressing, combine all ingredients except the oil in a bowl. Whisk to combine then slowly drizzle in the oil, whisking constantly until fully emulsified. Set aside. To prepare the salad, place the arugula in a large salad bowl. Toss with about half the dressing. Divide the greens among salad plates; top with grapefruit segments and sliced avocado. Drizzle with the remaining dressing.

This recipe makes 2 to 4 servings.

(From "Healthy Recipes for Your Nutritional Type" )

Grapefruit Fun Facts

Despite what their name may imply, grapefruits are not related to grapes. Their name is actually derived from the way they grow on the tree in clusters, similar to these purple berries.44 Grapefruits are 75% juice. The average grapefruit provides about two-thirds of a cup of fresh-squeezed juice.45

Summary

If you're looking for the health benefits of delicious tropical grapefruits, it won't take long to find them. They're rich in vitamin C, which fights infection,46 bolsters the immune system, reduces inflammation,47 and has the ability to reduce the risk of asthma,48 osteoarthritis49 and rheumatoid arthritis.50 In addition, grapefruits contain lots of fiber and potassium, as well as folate, thiamin, vitamin B6 and calcium.51

Pink grapefruits containlycopene, a hard-working carotenoid that lowers triglycerides,52 fights free radical damage53 and protects the skin from UV rays.54

Among many other benefits, lesser-known phytonutrients like limonin, pectin and naringenin can suppress cancerous tumors,55lower cholesterol,56 repair DNA in prostate cancer cells and reduce the risk of colon cancer.57

With all these health benefits, don't just eat grapefruit for breakfast. Try experimenting. A fun way to enjoy grapefruit is to chop and add it to cooked shrimp and avocados with a splash of extra-virgin olive oil. Paridisi!



How to Add Grapefruit to Your Diet for Health Benefits

The grapefruit diet has been around since the 1920s and 30sand possibly earlierand has since seen various iterations that tend to be extremely restrictive with promises of significant weight loss in short periods of time.?? It's true that grapefruit is a nutritious fruit, but it does not necessarily have any magical powers to rev up weight loss.

What Experts Say

"While grapefruits are good for you, the health and fat-burning promises of the grapefruit diet are not evidence-based. The diet's small portions and limited food options are not sustainable, and grapefruit has a high risk of interacting with many medications and conditions."
Kelly Plowe, MS, RD

Background

The grapefruit diet is widely believed to be a byproduct of the Depression Era that became trendy among actresses.?? It eventually became known as the Hollywood Diet. The grapefruit diet saw another resurgence in the 70s, and over the years it also became associated (wrongly) with the Mayo Clinic.?? In 2004, the book, The Grapefruit Solution, suggested eating grapefruit to improve the success rate of the weight loss plan of your choice. ??

How It Works

Although many versions exist, the basic premise of the grapefruit diet is to consume grapefruit prior to all three meals a day, for a duration of seven to 10 days or more.?? In addition, there is a restrictive eating plan for those three meals which cuts out many foods and calories.

What to Eat

Compliant Foods Non-Compliant Foods
  • Other fruits

  • All grains, starches, and sugars

  • Beverages other than coffee, tea, or water

  • Dairy products

Grapefruit

As the cornerstone of this diet, the serving size is half a grapefruit, or 8 ounces of grapefruit juice. You can also purchase powdered grapefruit in capsule form. For any of these, consume prior to the rest of the meal.??

Eggs and Bacon

Some forms of the diet call for eating two eggs and two strips of bacon every day for breakfast (after the grapefruit).

Meat

Lunch and dinner on the grapefruit diet consist of a serving of meat along with salad. The diet makes no distinction between lean proteins and those with lots of saturated fat, and it doesn't limit serving size.??

Salad and Cooked Vegetables

Accompany your meat with a salad or some cooked veggies (some versions specify red or green vegetables only). In most cases, any kind of salad dressing is permitted.

Other Fruits

Some versions of the grapefruit diet allow for other fruit choices, while others do not.??

Grains, Starches, and Sugars

All of these are excluded on the grapefruit diet, which makes it very restrictive.??

Beverages

Drink plenty of water and a cup or two of tea or coffee per day.

Dairy Products

Some versions do allow for one 8 ounce glass of skim milk per day. Other than that, no dairy products are permitted in most other versions.??

Recommended Timing

While there can be some variation in the grapefruit diet instructions, all call for eating the grapefruit (or drinking grapefruit juice) prior to meals. Most are consistent in calling for three meals a day and no snacks, as well as a fourth meal, or bedtime snack, usually a glass of skim milk or tomato juice.??

Resources and Tips

If you do not care for the taste of grapefruit, you can purchase capsules containing powdered grapefruit. However, you'll miss out some of the nutrition and all of the fiber you would otherwise get from eating the whole fruitwhich is one of the actual benefits of a grapefruit diet.??

Modifications

Remember: Consuming grapefruit, especially frequently or in large amounts, with certain medicines (more than 50 of them and counting) can have adverse health effects.?? If youre on any medications, check with your doctor before adding grapefruit to your diet. Some of the more common meds on the avoid-grapefruit list include:

  • Thyroid drugs: In many people on thyroid hormone replacement therapy, consuming too much grapefruit can interfere with medications and make them less effective.??
  • Statins (specifically Lipitor, Zocor, and Mevacor): Doctors prescribe these meds to people with high cholesterol. Grapefruit can interact with them and change the levels of medicine in the blood, as well as increase the likelihood of side effects.??
  • Anti-depressants: Several of these medications, and others used to treat bipolar disorder and other mental health conditions, can also be affected by certain enzymes in grapefruit.??

Pros and Cons

Pros
  • Grapefruit is nutritious

Pros

Beneficial Nutrients

Just adding grapefruit to your regular diet (without following the grapefruit diet) could offer some benefits, possibly even including weight loss. It is an excellent source of vitamins A and C and the antioxidant lycopene, as well as some flavonoids.?? It is low in calories and is lower in carbohydrates than some other fruits.

A full serving of grapefruit (154 grams) has about 2.5 grams of naturally occurring dietary fiber.?? It's a low-calorie snack and a filling one that will leave you less likely to keep on eating.

It's much pretty impossible to go overboard with grapefruit. Between the tart taste and the time it takes to peel them, you can't mindlessly munch your way through several hundred calories' worth like you might with other snacks.

A 2006 study showed that eating grapefruit could lower blood sugar and lead to weight loss.?? Participants who ate half a grapefruit before meals for 12 weeks lost significantly more weight than a non-grapefruit-eating control group. A third showed no change in weight after a six-week dietary intervention (eating half a fresh grapefruit three times a day), although there were some decreases in blood pressure and cholesterol levels.??

So grapefruit, on its own, may certainly have benefits. But a grapefruit diet is a different matterand it's recommended that you consult with your doctor first.

Cons

Very Restrictive

As described, the diet is very low in calories and far too restrictive to be considered healthy for the long term, since it excludes almost all carbohydrates and many nutritious foods (such as whole grains and fruits other than grapefruit). Following it might also result in consuming too much saturated fat, as well, since it suggests eating meat twice a day without any recommendation to favor lean proteins.

False Assumptions

One common belief about grapefruit is that it contains a special enzyme that helps burn fat. This is not true. Eatinganyfruit before a mealcouldhelp with weight lossbecause it takes the edge off your hunger and could curb the number of calories you consume.??And despite the small studies that show some weight loss effects with grapefruit, overall there is very little high-quality research (large, randomized studies in humans) that supports this claim.??

Another argument for grapefruit is that its a "negative calorie" food, which means that you burn more calories chewing and digesting the fruit than you consume eating it.?? And when we burn more calories than we consume, we lose weight.Yes, grapefruit contains a reasonably small number of calories, but its not like celery in which you'd need to chomp your way throughfour 12-inch stalks before taking in 40 calories. Just half of aregular sizegrapefruit has around 52 calories.?? So unless you're doing jumping jacks while you peel, eat, and digest it, it's unlikely you're burning more than you're consuming!

How It Compares

The grapefruit diet shares many characteristics with other fad diets, while containing a kernel of useful advice for people who are looking to lose weight.

USDA Recommendations

Food Groups

The Department of Agriculture dietary guidelines suggest consuming a balanced diet of fruits, vegetables, grains, proteins, and dairy products.?? Since it effectively eliminates several of these categories, the grapefruit diet doesn't meet this standard.

Calories

In most of its versions, the grapefruit diet typically tops out at less than 1000 calories per day.?? That's far fewer than the amount recommended by the USDA, even for people who are trying to lose weight. This tool can calculate a healthy calorie goal that's personalized for you.

Similar Diets

Here's how the grapefruit diet stacks up against some other diets that claim to offer quick and easy weight loss.

Grapefruit Diet

  • Food plan: Consume fresh grapefruit or grapefruit juice prior to every meal. Eliminate all grains, starches, and sugars, including fruits other than grapefruit.
  • Duration: 10 days to two weeks, sometimes more.
  • Safety: This diet is too restrictive to be considered safe in the long term, and grapefruit can interfere with many commonly used medications.
  • Effectiveness: It's possible to lose weight on the grapefruit diet due to the severe calorie restriction. A better, more sustainable option would be to eat a healthy diet that includes grapefruit (if it is safe for you) as part of a sensible weight-loss plan. ??

Egg Diet

  • Food plan: There are a few versions of the egg diet, with some suggesting building just one meal a day around an egg entree, others recommending consuming nothing but eggs and water, and another that pairs eggs with grapefruit.??
  • Duration: Two weeks
  • Safety: The one-egg-meal-a-day plan could be safe provided the rest of the diet is nutritious and balanced. Other versions that restrict everything but eggs (and sometimes grapefruit) are not safe.??
  • Effectiveness: As with other very restrictive diets, you could lose weight on an egg diet simply because you'll be consuming fewer calories. But it's difficult to sustain this diet for the two-week period or to keep from regaining any weight you might have lost.??

3-Day Military Diet

  • Food plan: Like the grapefruit diet, the military diet has a very specific list of foods to be consumed (such as tuna, saltine crackers, broccoliand grapefruit), which are supposed to work together to boost weight loss.
  • Duration: Three days on, four days off, repeating as needed
  • Safety: At only three days, this diet is potentially harmless, but it does suggest eating some processed foods with very little nutritional value (hot dogs and crackers).
  • Effectiveness: Again, this diet could work simply by prompting users to cut back on calories, but health experts warn that the weight that's lost is mostly water and muscle mass. It is a version of intermittent fasting. But it also suggests eating high-calorie, high-fat foods such as ice cream and those aforementioned hot dogs.??

M-Plan Diet

  • Food plan: Another type of "mono diet" like the grapefruit and egg diets, the M-Plan diet simply calls for replacing one meal a day with a mushroom-based dish.
  • Duration: Two weeks
  • Safety: This diet is generally safe and healthy, depending on what's in the non-mushroom meals. Though some experts have said that it's not an effective form of weight management.??
  • Effectiveness: Mushrooms are nutritious and filling. This diet could help followers lose weight if they swap out higher-calorie proteins for lower-calorie mushrooms. But a lot will depend on the choices they make at other meals.

A Word From Verywell

While the grapefruit diet commonly found online is not a good idea, eating more grapefruit might be, especially if you are trying to lose weight. It offers lots of nutrition in a low-calorie package. Additionally, you'll need to be cautious about eating too much grapefruit if you're on any of the medications that interact with it. In general, look for an eating plan that doesn't cut out major food groups, offers slow and steady weight loss, and is safe and healthy for you and your needs. Your doctor or a registered dietitian can help.

Grapefruit juice, pink, raw Nutrition Facts & Calories

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Nutritional Target Map Estimated Glycemic Load

NUTRITIONAL TARGET MAP The Nutritional Target Map allows you to see at a glance how foods line up with your nutritional and weight-management goals. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a more nutritious diet, select foods that fall on the right half of the map.

The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.

Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.
Read more about the Nutritional Target Map


Nutritional Target Map for Grapefruit juice, pink, raw

This feature requires Flash player to be installed in your browser. Download the player here. 3.8 3.8 Fullness Factor ND Rating
Weight loss: Optimum health: Weight gain:

The good: This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Potassium, and a very good source of Vitamin A and Vitamin C.

Caloric Ratio Pyramid Estimated Glycemic Load

CALORIC RATIO PYRAMID This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid will show you how recipes, meal plans, or individual foods line up with those goals.

Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.
Read more about the Caloric Ratio Pyramid


Caloric Ratio Pyramid for Grapefruit juice, pink, raw

This feature requires Flash player to be installed in your browser. Download the player here. 94% 2% 4% Carbs Fats Protein

Estimated Glycemic Load

ESTIMATED GLYCEMIC LOAD Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Nutrition Datas patent-pending Estimated Glycemic Load (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.

How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. A typical target for total Estimated Glycemic Load is 100 or less per day. If you have diabetes or metabolic syndrome, you might want to aim a little lower. If you are not overweight and are physically active, a little higher is acceptable.
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NUTRIENT BALANCE

Nutrient Balance Indicator for Grapefruit juice, pink, raw

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41

Completeness Score Nutrient Balance Indicator

NUTRIENT BALANCE INDICATOR This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.

A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.
Read more about the Nutrient Balance Indicator

PROTEIN QUALITY

Protein Quality for Grapefruit juice, pink, raw

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NA

Amino Acid Score Protein Quality

PROTEIN QUALITY Protein quality is dependent on having all the essential amino acids in the proper proportions. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.

Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.

An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.
Read more about Protein Quality

This listing does not contain enough data on individual amino acids to determine protein quality.

NUTRITION INFORMATION

Amounts per


Calorie Information

Amounts Per Selected Serving

%DV

From Carbohydrate

From Fat

From Protein

From Alcohol


Carbohydrates

Amounts Per Selected Serving

%DV

Total Carbohydrate

Dietary Fiber

Fats & Fatty Acids

Amounts Per Selected Serving

%DV

Saturated Fat Monounsaturated Fat 16:1 undifferentiated 18:1 undifferentiated 22:1 undifferentiated Polyunsaturated Fat 16:2 undifferentiated 18:2 undifferentiated 18:2 n-6 c,c 18:2 t not further defined 18:3 n-3, c,c,c 18:3 n-6, c,c,c 18:4 undifferentiated 20:2 n-6 c,c 20:3 undifferentiated 20:4 undifferentiated Total trans fatty acids Total trans-monoenoic fatty acids Total trans-polyenoic fatty acids Total Omega-3 fatty acids Total Omega-6 fatty acids

Protein & Amino Acids

Amounts Per Selected Serving

%DV

Tryptophan Isoleucine Methionine Phenylalanine Aspartic acid Glutamic acid Hydroxyproline

Vitamins

Amounts Per Selected Serving

%DV

Retinol Activity Equivalent Alpha Carotene Beta Carotene Beta Cryptoxanthin Lutein+Zeaxanthin

Vitamin E (Alpha Tocopherol)

Beta Tocopherol Gamma Tocopherol Delta Tocopherol

Riboflavin

Vitamin B6

Food Folate Folic Acid Dietary Folate Equivalents

Vitamin B12

Pantothenic Acid


Minerals

Amounts Per Selected Serving

%DV

Phosphorus


Sterols

Amounts Per Selected Serving

%DV

Cholesterol

Phytosterols

Campesterol Stigmasterol Beta-sitosterol

Other

Amounts Per Selected Serving

%DV

Theobromine


NUTRITION DATA'S OPINION Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor). Foods that are both nutritious and filling are considered better choices for weight loss. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Foods that have more essential nutrients per calorie are considered better choices for optimum health.

Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.
Read more about Nutrition Data's opinion

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