Pineapple Diet – Lose 5 Kilos In 5 Days

Reviewed by Madhu Sharma, Registered Dietitian
by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition

Have a special occasion to attend in less than a week and want to lose weight quickly? Try the pineapple diet.

This diet was created by Danish psychologist, Sten Hegler in 1970. The original “sexy” pineapple diet is a mono diet, which means you are allowed to consume only pineapple for two days to lose 4-5 lbs. That’s boring! Hence, we have recreated the pineapple diet plan.

It requires you to eat 2 kilos of pineapple along with other healthy foods for 5 days. You will lose water weight fast, start to mobilize the fat, and have a great detox. Keep reading about the pineapple diet to achieve a fresh, glowing, and toned look.

Note: This diet is not meant for long-term weight loss. You must consult a doctor before getting started on it.

How The Pineapple Diet Aids Weight Loss

  • Pineapple contains bromelain, a proteolytic enzyme that helps reduce inflammation (1). Inflammation causes weight gain by rendering the weight control hormone leptin less effective (2).
  • Pineapple improves digestion. The various enzymes and phytonutrients present in pineapple ensure proper digestion (3). This, in turn, helps shed weight and reduces bloating.
  • Two kilos of pineapple suppresses appetite. Pineapple contains water, dietary fiber, and bromelain (4). They aid nutrient absorption and slow down bowel movement, therefore suppressing appetite (5).
  • Pineapples are low in calories and nutritious. Pineapples are rich in vitamins, minerals, dietary fiber, and phytonutrients. One cup of pineapple contains 82 calories (4). As pineapples are juicy and filling, you don’t feel hungry for a long time.
  • Pineapple helps you stay active and energetic as it is rich in vitamin B1 (4). Vitamin B1 is a cofactor for the enzymatic reaction required for energy production (6). When you are active, your body tends to accumulate fewer toxins, and your metabolism keeps firing. This, in turn, may lead to weight loss.
  • Pineapple juice decreases fat synthesis and increases lipolysis. In a study, high-fat diet fed rats showed improved lipolysis (fat breakdown) and decrease lipogenesis (fat synthesis) (7).

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 – Meal Plan For Weight Loss

Day 1

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 increase the metabolic rate. Pineapple and oatmeal is a delicious combination. Oatmeal is rich in dietary fiber, which will prevent fat absorption (8). Tuna is a great source of lean protein and healthy fats (9). A light yet substantial dinner rich in vitamins, minerals, fiber, and protein will help you sleep better at night.

Substitutes
  • 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 You Will Feel By The End Of Day 1

The first day will be tough, especially 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

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 (10). Almonds are a great source of healthy fats, while eggs are rich in proteins (11), (12). Chicken is a great source of protein. The pineapple and lemon chicken salad is flavorful and tastes. Fresh pineapple and watermelon juice hydrates the body and flushes out toxins. Veggies and salmon are best for a nutritious light dinner.

Substitutes
  • 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
  • Sautéed veggies – Grilled veggies
  • Salmon – Tuna or mackerel
How You Will 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

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

Or

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 (13). Lime and lemon juice are great sources of vitamin C and therefore help to boost the immune system (14). The mushroom omelet is an excellent source of protein. Tuna lettuce wrap is light and rich in healthy fats and lean protein. Sprouts contain a good amount of protein. Black pepper contains piperine that can help in weight loss (15). Veggies contain complex carbs, fiber, vitamins, and minerals that may improve digestion, aid weight loss, and fight many ailments (16).

Substitutes
  • 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 You Will 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

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 (17). 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 (18). Buttermilk is an excellent source of calcium and improves digestion (19). Tuna is loaded with lean protein and will help to rebuild your muscles.

Substitutes
  • 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 You Will 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, you will not feel the urge to binge because you have provided your body with all the necessary nutrients.

Day 5

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 improve digestion (20), (21). Eggs are a great source of protein, almonds contain healthy fats, and wheat pancakes are high in dietary fiber (12), (11). 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.

Substitutes
  • 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 You Will Feel By The End Of Day 5

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 experiencing 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

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. The best way to do it is to include different types of exercises in your routine. 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

If you feel hungry and tired right after exercising, you can drink pre-made and refrigerated pineapple juice. Here’s a simple recipe:

Easy Pineapple Juice Recipe

Shutterstock

Ingredients

  • 1 cup chopped pineapple
  • Juice of half a lime
  • 1 tablespoon organic honey
  • A pinch of Himalayan pink salt

How To Prepare

  1. Toss all the ingredients into a blender.
  2. Blend well, pour in a glass, and refrigerate.

Benefits Of The Pineapple Diet

  • Aids weight loss (7).
  • Improves digestion (22).
  • May boost immunity (3).
  • May help reduce symptoms of osteo- and rheumatoid arthritis (23).
  • Removes toxins and accelerates metabolic rate.
  • Reduces inflammation (1)

Side Effects Of The Pineapple Diet

  • Without proper hydration, you may experience acidity.
  • May cause diarrhea.
  • May cause swelling of the mouth and cheeks if you are allergic to pineapple.

Precaution: Stop this diet immediately if you feel extremely weak or get rashes around the corners of your mouth. You can go on the 8-hour diet or intermittent fasting for similar weight loss results.

Conclusion

The pineapple diet for weight loss is extremely effective if followed properly. Following the diet plan, keeping yourself hydrated, and exercising can show the desired results.

Expert’s Answers For Readers’ Questions

Does pineapple burn belly fat?

The enzyme bromelain found in pineapple helps improve metabolism, which, in turn, burns fat. It  also targets your belly fat. However, to reduce belly fat, follow this diet and exercise routine.

What happens if I eat pineapple every day?

If you love pineapple and want to eat it regularly, you can! You will benefit from its nutritional profile. However, if you experience allergic reactions or indigestion, it is best not to consume pineapple every day or avoid it completely.

Is pineapple a keto?

No, pineapple is not keto-friendly.

23 sources

Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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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.
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