Diet Tips

Pineapple Diet – Lose 5 Kilos In 5 Days

ISSA Certified Specialist in Fitness & Nutrition
Pineapple Diet – Lose 5 Kilos In 5 Days September 20, 2017

Have a special occasion to attend in less than a week? Tried different diet plans that did not work? Want to lose weight to look good and improve your health? Don’t worry; you can lose 5 kilos in just five days. How? Well, this question has just one answer—The pineapple diet. This diet requires you to eat 2 kilos of pineapple for 5 days along with other healthy foods. So, by following this diet for 5 days, you will lose weight quickly without harming your health. The pineapple diet will help you lose water weight, mobilize the stored fat, and detox your body from within. The result—a fresh, toned down, glowing, and smiling you! Want to know how the proper way of incorporating the pineapple diet into your daily routine? Sure we will soon get to that, but first, let’s see how pineapple aids weight loss.

How Pineapple Aids Weight Loss ?

  • Pineapple contains bromelain, a proteolytic enzyme, that helps to reduce inflammation. Inflammation causes weight gain by rendering the weight control hormone leptin less effective (1).
  • Pineapple improves digestion. The various enzymes and phytonutrients present in pineapple ensure proper digestion and help to cleanse the colon. This, in turn, helps shed weight and reduces bloating (2).
  • The bromelain present in pineapple also helps in nutrient absorption, slows down bowel movement, and therefore helps to suppress appetite (3).
  • Pineapples are rich in vitamins, minerals, dietary fiber, and phytonutrients. 1 cup of pineapple contains 70-80 calories, and since pineapples are juicy and filling, you don’t feel hungry for a longer time (4).
  • Pineapple helps you to stay active and energetic as it is rich in vitamin B1. Vitamin B1 is a cofactor to the enzymatic reaction required for energy production (5). When you are active, you tend to accumulate fewer toxins and your metabolism keeps firing. This also contributes to weight loss.

 [ Read: Grapefruit diet ]

Now, let’s delve deep into the 5-day diet plan. You can do this diet for 3 days or 5 days depending on your weight loss goal.

5 Day Pineapple Diet

Day 1

Day-1 Pinit

Image: Shutterstock

MealWhat To Eat
Early Morning (7:45 a.m)1 cup warm water with honey and apple cider vinegar
Breakfast (8:30 a.m)1 cup pineapple + oatmeal
Lunch (12:00 – 12:30 p.m)Grilled tuna + 1 cup pineapple
Post Lunch (4:00 p.m)1 cup fresh pineapple juice
Dinner (7:00 p.m)Tomato+asparagus+pineapple salad with baked chicken breast
Why This Works

Starting your day with apple cider vinegar and honey will detox your body and increases the metabolic rate. Pineapple and oatmeal is a delicious combination. Also, oatmeal is rich in dietary fiber, which will prevent fat absorption. Tuna is a great source of lean protein and healthy fats. A light yet substantial dinner rich in vitamins, minerals, fiber, and protein will help you sleep better at night.


Apple cider vinegar – Lemon
Oatmeal – Multigrain bread with peanut butter
Tuna – Mackerel or grilled tofu
Tomato – Spinach
Asparagus – French beans
Chicken breast – Lean cuts of turkey or grilled mushroom

How Will You Feel By The End Of Day 1

The first day will be tough. Particularly, if you have the habit of binge eating. However, since this diet chart includes healthy proteins and fats, you will feel more motivated to stick to the plan.

Day 2

Day-2 Pinit

Image: Shutterstock

MealWhat To Eat
Early Morning (7:45 a.m)1 cup fenugreek soaked water
Breakfast (8:30 a.m)2 soaked almonds + 1 cup pineapple + 2 scrambled eggs
Lunch (12:00 – 12:30 p.m)Pineapple and lemon chicken salad
Post Lunch (4:00 p.m)Fresh pineapple and watermelon juice with lemon juice and mint leaves
Dinner (7:00 p.m)Sauteed veggies with grilled salmon + 1 cup pineapple
Why This Works

Overnight soaked fenugreek water helps to increase metabolic rate. Almonds are a great source of healthy fats while eggs are rich in proteins. Chicken is a great source of protein while pineapple and lemon chicken salad are full of flavors and taste as good as they look. Fresh pineapple and watermelon juice hydrates and flushes out toxins. Veggies and salmon are best for a nutritious light dinner.


Fenugreek seeds – Fennel seeds
Almonds – Walnuts
Scrambled eggs – Soy milk or fat-free milk
Chicken – mushroom or turkey
Watermelon – Pomegranate
Lemon – apple cider vinegar
Mint leaves – Coriander leaves
Sauteed veggies – Grilled veggies
Salmon – Tuna or mackerel

How Will You Feel By The End Of Day 2

By the end of day 2 you will start feeling good about yourself. You will sleep better and a good breakfast in the morning will keep you active throughout the day. You will look forward to day 3.

Day 3

Day-3 Pinit

Image: Shutterstock

MealWhat To Eat
Early Morning (7:45 a.m)Green tea with a dash of lime juice
Breakfast (8:30 a.m)1 cup fresh pineapple juice + mushroom omelet
Lunch (12:00 – 12:30 p.m)Tuna lettuce wrap + 1 cup pineapple


Sprout salad + 1 cup pineapple

Post Lunch (4:00 p.m)½ cup pineapple tossed with black pepper and lemon juice
Dinner (7:00 p.m)Stir fried veggies and chicken/mushroom + 1 cup pineapple juice
Why This Works

Green tea is loaded with antioxidants and helps to flush out the toxins. Lime and lemon juice are great sources of vitamin C and therefore help to boost the immune system. The Mushroom omelet is an excellent source of protein and food for your muscles. Tuna lettuce wrap is light and rich in healthy fats and lean protein. Sprouts contain a good amount of protein. Black pepper is rich in vitamin E, a potent antioxidant and helps in weight loss and slows down aging. Veggies contain complex carbs, fiber, vitamins, and minerals that improve digestion, aid weight loss, and fight many ailments.


Green tea – Black coffee
Lime/lemon juice – Apple cider vinegar
Mushroom – Tofu
Eggs – Fat-free milk
Tuna – Sardine
Lettuce – Chinese cabbage
Sprout salad – Bengal gram salad
Black pepper – Pinch of cayenne pepper
Chicken – Salmon or turkey

How Will You Feel By The End Of Day 3

By the end of day 3, your weight loss will be visible. You will lose a lot of water weight and look slimmer. You can stop the pineapple diet here and go back to your regular diet. But, if you want to mobilize the fat, move on to day 4.

Day 4

Day-4 Pinit

Image: Shutterstock

MealWhat To Eat
Early Morning (7:45 a.m)1 cup warm water with honey and 1 lime juice
Breakfast (8:30 a.m)1 cup pineapple juice + quinoa
Lunch (12:00 – 12:30 p.m)Pineapple+strawberry+kiwi with 1 tablespoon sour cream and cinnamon powder
Post Lunch (4:00 p.m)1 cup buttermilk
Dinner (7:00 p.m)Tuna salad + 1 cup pineapple
Why This Works

Honey and lime juice with warm water helps to cut fat. Quinoa is rich in vitamins, minerals, and dietary fiber. It will help you jumpstart your day. A fruit salad lunch will help you get all the vital nutrients. Cinnamon is not only a weight loss agent but lends flavor too. Buttermilk is an excellent source of calcium and improves digestion. Tuna is loaded with lean protein and will help to rebuild your muscles.


Honey – Maple syrup
Lime juice – Apple cider vinegar
Quinoa – Oats
Strawberry – Blueberry
Kiwi – Watermelon
Sour cream – Fat-free yogurt
Cinnamon – Nutmeg
Buttermilk – Coconut water
Tuna – Tofu or chicken

How Will You Feel By The End Of Day 4

Since you will eat pineapple only three times a day, you will feel less restrained. Also, you will start to feel light and become more active. Though your metabolism will pick up pace, you will not feel the urge to binge. And that’s because you have given your body all the necessary nutrients.

Day 5

Day-5 Pinit

Image: Shutterstock

MealWhat To Eat
Early Morning (7:45 a.m)Cinnamon and ginger tea
Breakfast (8:30 a.m)1 boiled egg + 1 cup of pineapple juice + 1 wheat pancake with maple syrup + 2 almonds
Lunch (12:00 – 12:30 p.m)Grilled mackerel with asparagus + 1 cup pineapple
Post Lunch (4:00 p.m)½ cup fat-free yogurt
Dinner (7:00 p.m)Roasted chicken breast with spinach and tomato + 1 cup pineapple
Why This Works

Cinnamon and ginger both help to lose weight and improves digestion. Eggs are a great source of protein, almonds contain healthy fats, and wheat pancakes are high in dietary fiber. A light lunch with grilled mackerel will help you get your next dose of lean protein and healthy fats. Yogurt is loaded with beneficial gut bacteria that ensures proper digestion. A delicious yet healthy roasted chicken with spinach and tomato will satiate your taste buds and aid weight loss.


Cinnamon – Clove
Ginger – Green tea
Egg – Fat- free milk or soy milk
Wheat pancake – Spinach smoothie
Maple syrup – Honey
Almonds – Macadamia nuts
Mackerel – Tuna or tofu
Asparagus – Spinach or French beans
Fat-free yogurt – 1 apple
Chicken – Ground turkey or salmon
Spinach – Swiss chard
Tomato – Avocado

How Will You Feel By The End Of Day 5
How-Will-You-Feel-By-The-End-Of-Day-5 Pinit

Image: Shutterstock

You will be surprised to see a slimmer and toned body by the end of day 5. You will also feel a change within as you will stop suffering from indigestion, gastritis, joint pain, and frequent headaches. You will sleep better and feel great in the morning when you wake up.

Useful Tip

All throughout the diet days, keep yourself hydrated. This will help maintain balanced pH levels in the body and prevent acidity.

Exercises For Pineapple Diet

Exercises-For-Pineapple-Diet Pinit

Image: Shutterstock

Though eating healthy is a critical factor when it comes to losing weight, you cannot completely ignore working out. You need to expend the energy that you are consuming. And the best way to do so is to include different types of exercises. Here is a workout routine you can follow.

  • Neck rotations – 1 set of 10 reps (clockwise and anti-clockwise)
  • Shoulder rotations – 1 set of 10 reps (clockwise and anti-clockwise)
  • Arm rotations – 1 set of 10 reps (clockwise and anti-clockwise)
  • Wrist rotation – 1 set of 10 reps (clockwise and anti-clockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anti-clockwise)
  • Side lunges – 2 sets of 5 reps
  • Spot jogging – 5-10 minutes
  • Jumping jacks – 2 sets of 20 reps
  • Forward lunges – 2 sets of 10 reps
  • Jumping lunges – 2 sets of 10 reps
  • Squats – 1 set of 10 reps
  • Crunches – 2 sets of 10 reps
  • Push ups – 2 sets of 5 reps
  • Mountain climbers – 2 sets of 10 reps
  • Stretch

Benefits Of Pineapple Diet

Benefits-Of-Pineapple-Diet Pinit

Image: Shutterstock

  • Aids weight loss
  • Improves digestion
  • Boosts immunity
  • Prevents arthritis
  • Accelerates metabolic rate
  • Reduces inflammation

Side Effects Of Pineapple Diet

  • Without proper hydration, you may suffer from acidity
  • May cause diarrhea
  • Swelling of mouth and cheeks


Stop this diet immediately if you feel extremely weak or get rashes around the corners of your mouth.

Pineapple diet for weight loss is extremely effective if followed properly. Following the diet plan, keeping yourself hydrated, and exercising is definitely going to show the desired results. So, don’t just keep thinking about it. Start the pineapple diet plan today!

If you have any questions, please comment in the box below.

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