It’s time to give the grapefruit diet another look. It may be more effective than you might think. Grapefruit to help you lose weight is not a new idea, but more research is giving real weight to the anecdotal evidence that it is one of the best foods for weight loss. Research shows that you can consume grapefruit regularly with few side effects, and lots of health benefits beyond weight control.
The infamous grapefruit diet has actually been around since the 1930s. Since anecdotal evidence has persisted for decades about the effectiveness of grapefruit as a food for weigh loss more research has been conducted to see if it really can have a positive effect on the body.
The Bad News First
Grapefruit, grapefruit juice, nor grapefruit supplements are going to magically melt fat off your body without changing your eating habits or exercising. No food or pill will do that. If there was such a thing out there we would all be lean and long-lived.
The reality that there is no one miracle food for weight loss is not a reason for dismay. Certain foods can have a positive impact on your efforts to shed a few pounds and grapefruit is one of them.
The Good News
Besides weight loss there are many other good reasons to eat grapefruit. It is a rich source of:
- Vitamins C and A - both are powerful antioxidants
- Potassium – a mineral that helps nerves and muscles communicate
- Biotin – a B complex vitamin that helps the body synthesize fatty acids and glucose
- Vitamin B1 –aka, thiamine, it helps the body convert food to fuel
- Copper – necessary to aid the body in metabolizing iron and to form red blood cells
- Pantothenic acid - aka vitamin B5, to help break down fats, proteins and carbohydrates and convert them energy
Grapefruit (not juice or supplements) also has lots of water and fiber to keep the body hydrated and the GI tract humming along normally. Even if you don’t need to lose weight, you should be eating grapefruit.
The Grapefruit Weight Loss Connection
The original grapefruit diet was pretty restrictive and thus doomed to fail. In the various early versions of it the diet called for drinking the juice and eating grapefruit for every meal. Most of the diets also called for cutting out all sweets, most carbohydrates like vegetables, grains and cereals, which is not a healthy or sustainable eating plan.
The diet has evolved over the decades with different names like the Hollywood Diet and the 10 Days, 10 Pounds Off Diet. As with any temporary diet fad, it was ineffective over the long-term.
Why the notion that grapefruit can aid in weight loss persists is studies like the one published in 2006 by the Journal of Medicinal Food. The study was conducted with 91 obese participants divided into four groups. Group one got a grapefruit capsule before every meal. Group two drank grapefruit juice daily. Group four ate a half of a grapefruit daily and the last group was given a placebo.
The results at the end of the study led researchers to conclude that grapefruit, the juice and the capsule did indeed aid in weight loss with the group that ate the actual fruit losing the most, an average of 1.5 pounds. Coming in at a close second and third was the grapefruit juice group who lost an average of 1.3 pounds and, finally, the capsule group who lost about 1.1 pounds. The study participants who received the placebo lost a negligent 1/3-pound on average.
Also significant is the fact that all participants who received grapefruit in some fashion also had lower glucose insulin levels making it a potentially great choice for diabetics and anyone at risk for developing Type 1 or Type 2 diabetes.
Based on the results of this study several more were conducted. One study showed grapefruit to be highly beneficial in slowing weight gain when consumed with fatty foods.
More research is needed but the current studies support grapefruit as a one of the best foods for weight loss when consumed regularly. With lots of nutrients, filling fiber and water, adding a half or whole grapefruit to your daily diet makes good sense whether you are trying to lose weight or not.