Grapefruit Diet – Everything You Need To Know About It

by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition

What do you do if you need to lose weight in just 10 days for a special occasion? Freak out? Wear loose clothes that make you look rounder and chubbier? Opt for body shapers? No way! You can do way better than that! Lose the flab. True, you cannot lose all the extra fat in 10 days but you can kickstart your weight loss, lose water weight, and start melting the fat. And nothing works better than the grapefruit diet. We have tweaked the old grapefruit diet and made it more convenient and acceptable with a special diet chart for vegans. Sounds exciting? Read on.

Why You Should Follow The New Grapefruit Diet ?

Image: Shutterstock

The guidelines of the original grapefruit diet have many issues. They can make many dieters uncomfortable. For instance, the original grapefruit diet requires you to eat foods that are high in cholesterol and fat such as pork, red meat, etc., with no limitations on the amount. You also cannot consume more than 800 calories per day. You need 2000-2200 calories per day to do your daily functions and suddenly cutting down on calories will make you weak. You will give up within a day or two because you will be too hungry. The goal of the modified grapefruit diet is to make you complete your diet plan. It includes lean protein, healthy fats, dietary fiber, and complex carbs along with the goodness of the grapefruit. The modified diet plan also doesn’t require you to starve and you can eat between meals (only healthy snack) to keep your metabolism active. So, follow this modified grapefruit diet to get great results in just 10 days. But first, take a look at the guidelines.

Modified Grapefruit Diet Guidelines

  • Consume grapefruit juice or grapefruit before breakfast, lunch, and dinner.
  • Avoid processed carbs, sugary, and salty foods.
  • Include high-fiber, low-calorie, and nutritious foods.
  • No unhealthy snacks or caffeine allowed.
  • Consume more protein and avoid high-cholesterol foods.
  • Consume healthy fats.
  • Drink water and fluids to keep yourself hydrated.
  • Follow this diet no more than 10 days.

If you are addicted to eating junk and comfort food, you may find snacking healthy a little difficult initially. But keep in mind why you are doing this. Moreover, eating healthy snacks will start to reflect on your body and you are going to love it. So, stay focused and follow the diet chart mentioned below.

Modified Grapefruit Diet Chart

Image: Shutterstock

MealsWhat To Eat
Early Morning (7:00 – 7:45 a.m)1 cup warm water + juice of 1 lime
Breakfast (8:15-8:30 a.m)4 oz grapefruit juice/ ½ grapefruit + 2 boiled or scrambled eggs + 2 slices of bacon + 4-6 almonds
Pre-Lunch (10:30-11:00 a.m)

4 oz grapefruit juice/ ½ grapefruit

Lunch (12:30 – 1:00 p.m)Vegetable salad (light dressing) + 3 oz grilled chicken breast
Evening Snack (4:30 p.m)32 kernels of in-shell pistachios (unsalted)
Pre-Dinner (6:30 p.m)

4 oz grapefruit juice/ ½ grapefruit

Dinner (7:00 p.m)Options:
  • Sauteed veggies (use ghee or olive oil) + Grilled salmon
  • Ground turkey and veggie casserole

Why This Works?

Warm water with lime juice in the mornings is the best detox drink for weight loss. It is low in calories and complies with the grapefruit diet guidelines. Have 4 oz juice of half a grapefruit before every meal. Since grapefruit is loaded with fiber, vitamin C, and other nutrients, it will help suppress appetite, flush out toxins, and reduce inflammation. Eggs and bacon are high in protein and will keep you active while almonds are a great source of healthy fats. Vegetable salad and grilled chicken breast are rich in dietary fiber, vitamins, minerals, and lean protein. Pistachios aid weight loss but make sure not to exceed the quantity and always eat in-shell and unsalted pistachios. For dinner again, have a good amount of veggies and protein to provide your body with protein, complex carbs, and other nutrients. All the foods mentioned here are easily available and requires minimum cooking time.

Now, this diet chart is not vegan-friendly. Since so many of you are vegan and still want to follow a diet to lose weight quickly, here’s a vegan grapefruit diet chart for you.

Vegan Grapefruit Diet Chart

Image: Shutterstock

MealsWhat To Eat
Early Morning (7:00 – 7:45 a.m)1 cup warm water + juice of 1 lime
Breakfast (8:15-8:30 a.m)4 oz grapefruit juice/ ½ grapefruit + bean sprouts salad + 4-6 almonds
Pre-Lunch (10:30-11:00 a.m)4 oz grapefruit juice/ ½ grapefruit
Lunch (12:30 – 1:00 p.m)Boiled kidney beans and thinly sliced veggies tossed with chili flakes, olive oil, apple cider vinegar, and herbs of your choice
Evening Snack (4:30 p.m)32 kernels of in-shell pistachios (unsalted)
Pre-Dinner (6:30 p.m)4 oz grapefruit juice/ ½ grapefruit
Dinner (7:00 p.m)Options:
  • Sauteed mushroom with lettuce, tomato, and bell pepper
  • 1 cup lentil soup + sauteed veggies

Why This Works?

For your morning detox drink, have a cup of warm water with the juice of one lime in it. It will help you flush out the toxins and improve bowel movement. Have grapefruit juice or grapefruit before breakfast, lunch, and dinner. Bean sprouts are a great source of protein and almonds are rich in healthy fats. Have a spicy and tasty boiled kidney bean salad for lunch to satiate your hunger and taste buds. Remember, spices also aid weight loss. Have no more than 32 kernels of in-shell pistachios (unsalted) as an evening snack as pistachios also aid weight loss. Have sauteed mushroom with veggies or lentil soup with veggies to get the right amount of protein, fiber, and other nutrients. The foods included in this diet chart are also easily available in the market and can be prepared within 20-30 minutes.

If you are curious to know about the original grapefruit diet, then here it is!

Original Grapefruit Diet Chart

MealsWhat To Eat
Breakfast (8:15-8:30 a.m)4 oz grapefruit juice/ ½ grapefruit +2 boiled or scrambled eggs + 2 slices of bacon
Lunch (12:30 – 1:00 p.m)4 oz grapefruit juice/ ½ grapefruit + meat (any cooking style; any amount) + Salad (any dressing)
Dinner (7:00 p.m)4 oz grapefruit juice/ ½ grapefruit + meat or fish any cooking style; any amount) + green, red, and yellow veggies cooked in butter with any seasoning
Bedtime Snack (9:00 p.m)1 glass low-fat milk or 1 glass tomato juice

It is clear from this diet chart that eating unlimited amounts of unhealthy fats (butter) or meat is not going to help you lose weight. Chances are it can make you bulkier. Now, let me list out the foods that you can eat and should avoid when you are on the modified grapefruit diet.

Foods To Eat

Image: Shutterstock

Veggies – Cabbage, broccoli, spinach, kale, lettuce, carrot, bell peppers, beetroot, brussels sprouts, green onion, red onion, zucchini, cucumber, tomato, and radish.
Fruits – Grapefruit, prune, avocado, orange, tangerine, apple, gooseberry, strawberry, blueberry, watermelon, and pear.
Proteins – Chicken breast, ground turkey, fish, bacon (lean cuts), eggs, mushroom, soy chunks, lentils, kidney beans, black beans, lima beans, tofu, sprouts, and chickpeas.
Nuts – Pistachios, almonds, walnuts, macadamia nuts, and pine nuts.
Dairy- Low-fat milk, low-fat yogurt, sour cream, and cheese.
Grains – Brown rice (only with lots of veggies and a good protein source), quinoa, barley, broken wheat, oats, and millet.
Oils & Fats – Olive oil, flaxseed oil, rice bran oil, sunflower butter, peanut butter, flaxseed butter, and ghee (clarified butter).
Beverages – Buttermilk, coconut water, freshly pressed fruit and vegetable juice, and detox water.
Herbs & Spices – Coriander leaves, dill, basil, oregano, cumin powder, cinnamon, turmeric, coriander powder, star anise, nutmeg, cloves, cardamom, and black pepper.

Foods To Avoid

Veggies – Sweet potato, cauliflower, potato, and bottle guard.
Fruits – Mango, pineapple, jackfruit, and grapes.
Protein – Red meat.
Processed Carbs – Fries, pizza, burger, pretzel, doughnut, and batter-fried foods.
Sugary and Salty Foods – Jam, jelly, syrup, ketchup, pickle etc.
Nuts – Cashews.
Dairy- Full-fat milk, full-fat yogurt, flavored yogurt, and cream cheese.
Beverages- Alcohol, packaged fruit and vegetable juices, mocktails, aerated drinks, and energy drinks.
Oils & Fats – Animal fat, hydrogenated vegetable oil (dalda), butter, margarine, vegetable oil, and canola oil.

Now, let’s get the facts right. In order to lose weight, you need to utilize the calories that you consume as energy. Otherwise, you will not lose weight no matter how less you eat. And in order to use the calories as energy, you need to workout. Here is your workout regimen when you are on the modified grapefruit diet.

Workout Routine

Image: Shutterstock

  • Head tilt – 1 set of 10 reps (right and left)
  • Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Side lunges – 1 sets of 10 reps
  • Spot jogging – 7-10 minutes
  • Jumping jacks – 2 sets of 20 reps
  • Burpees – 2 sets of 15 reps
  • Full Squat – 2 sets of 10 reps
  • Forward lunges – 2 sets of 10 reps
  • Crunches – 2 sets of 10 reps
  • Bicycle crunches – 2 sets of 10 reps
  • Scissors – 2 sets of 10 reps
  • Horizontal kicks – 2 sets of 10 reps
  • Leg raise (90 degrees) – 2 sets of 12 reps
  • Mountain climbers – 2 sets of 12 reps
  • Push ups – 2 sets of 6 reps
  • Forward plank – 20- 30 second hold
  • Stretch

How You Will Feel By The End Of Grapefruit Diet ?

Image: Shutterstock

Exercising and following a diet plan may seem challenging in the beginning but from the 4th day, you will start to notice a difference. This will keep you motivated to see how your body transforms after completing the diet. By the end of the 10th day of the grapefruit diet, you will look slimmer, toned up, and will be beaming with confidence about the way your body looks.

How Grapefruit Aids Weight Loss

There is no scientific proof that grapefruit melts fat. But grapefruit is rich in vitamin C that helps to scavenge the harmful oxygen radicals, thereby reducing inflammation. And it is loaded with dietary fiber that prevents fat absorption and helps to add bulk to the stool.

But does this mean there are no cons to this diet? Let’s find out.

Grapefruit Diet Cons

  • Grapefruit can interfere with the actions of a few drugs such as statins (to lower cholesterol), which can lead to kidney and liver problems.
  • Grapefruit can also reduce the action of antihistamines (anti-allergic drugs).
  • Grapefruit also interferes with antiarrhythmic drugs, anti-anxiety drugs, hypertension reducing drugs, and organ transplantation rejection drugs.

So, it is best that if you are on any medication, you should talk to your doctor to know if it is safe for you to consume grapefruit.

Points To Remember

Image: Shutterstock

  • Do not follow this diet for more than 10 days.
  • Talk to your doctor or dietician to know whether you are suitable to be on the grapefruit diet or if consuming grapefruit can potentially interfere with your current drug’s action.
  • Just dieting will lead to muscle loss, therefore, you should work out. It will keep your muscles active and toned.
  • Have lean protein, complex carbs, healthy fats, and dietary fiber, and avoid junk food, alcohol, unhealthy fats, and sugary and salty foods.
  • Get adequate sleep.
  • Never skip your breakfast.
  • Drink water and other fluids to keep yourself hydrated.

So, don’t let the body shaper take your breath away, let your new avatar take others’ breaths away! Start following the modified grapefruit diet and look your best. Good luck.

Was this article helpful?
The following two tabs change content below.

Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Specialist in Fitness & Nutrition. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. This prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.