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7-Day Grapefruit Diet

If you’re overweight and looking for a quick and easy way to lose weight, the grapefruit diet may be right for you. The grapefruit diet is a low-calorie diet that emphasizes the consumption of grapefruit with every meal. Grapefruit is a citrus fruit that is low in calories and high in nutrients. It is also a good source of fiber, which can help you feel full and satisfied.

In a recent study, people who followed the grapefruit diet for 7 days lost an average of 9 pounds. The diet is also relatively easy to follow, as it does not require you to count calories or restrict your food intake too much.

How the Grapefruit Diet Works

The grapefruit diet is thought to work in a few different ways. First, grapefruit is a good source of vitamin C, which is an antioxidant that can help boost metabolism and promote weight loss. Second, grapefruit contains enzymes that may help break down fat. Finally, grapefruit is a low-calorie fruit, so it can help you create a calorie deficit, which is essential for weight loss.

Is the Grapefruit Diet Safe?

The grapefruit diet is generally safe for most people to follow. However, it is important to talk to your doctor before starting any new diet, especially if you have any underlying health conditions.

The grapefruit diet is also not recommended for pregnant or breastfeeding women, or for people who are taking certain medications.

How to Follow the Grapefruit Diet:

To follow the grapefruit diet, simply eat half a grapefruit before or during every meal. You can also drink grapefruit juice throughout the day.

In addition to grapefruit, the grapefruit diet also includes other healthy foods, such as:

  • Lean protein: grilled chicken, fish, beans, tofu, eggs, and low-fat dairy products
  • Fruits and vegetables: all types of fruits and vegetables are encouraged, with a focus on leafy greens and other non-starchy vegetables
  • Whole grains: brown rice, quinoa, oats, and whole-wheat bread and pasta

What Are Some 7-Day Grapefruit Diet Snacks?

Many 7-day grapefruit diet plans stick to just three low-calorie meals daily, often sidelining snacks. Yet, studies indicate that incorporating healthy snacks can be advantageous. They not only furnish energy throughout the day but also curb excessive eating during primary meals. If these snacks align with the prescribed daily caloric intake, they can seamlessly fit into the 7-day grapefruit diet.

Healthy Snack Options Include:

  • Mixed nuts and seeds
  • Canned fruit
  • Greek yogurt with berries
  • Vegetables paired with hummus
  • Nutrient-rich smoothies
  • Low-fat yogurt
  • Fresh or frozen fruits
  • Whole grain crackers
  • Unsweetened tea or coffee
  • Plant-based milk
  • Slices of bell pepper accompanied by zucchini or cucumber circles.

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Day One

  • Breakfast: 2 eggs, 30g spinach, 1 grapefruit, 2 wheat bread, 1.5 tsp olive oil.
    • Calories: 443
  • Lunch: Courgette Noodles with Meatballs.
    • Calories: 380
  • Dinner: Hazelnut-Parsley Roast Tilapia.
    • Calories: 262.4
  • Snack: 1 grapefruit, 23 almonds.
    • Calories: 199

Day Two

  • Breakfast: Grapefruit-strawberry-apple smoothie with ginger and protein powder.
    • Calories: 348
  • Lunch: Sweet Potatoes with Mixed Grains.
    • Calories: 483
  • Dinner: Salsa-Simmered Fish.
    • Calories: 226
  • Snack: 1 grapefruit, 1 cup watermelon.
    • Calories: 106

Day Three

Breakfast: Yogurt bowl with chia, blueberries, granola, and honey.

    • Calories: 434
  • Snack: 1 grapefruit, 1 cup almond milk.
    • Calories: 90
  • Lunch: No Bun Burgers.
    • Calories: 498
  • Dinner: Egg Sandwich and Fruit.
    • Calories: 274

Day Four

Breakfast: Egg and Avocado Salad.

    • Calories: 471
  • Lunch: Mixed Greens Salad with chicken.
    • Calories: 441
  • Dinner: Kale Salad with Chickpeas.
    • Calories: 294

Day Five

Breakfast: Chia Pudding.

    • Calories: 243
  • Snack: 5 tbsp hummus, 6 carrots, 1 grapefruit.
    • Calories: 249
  • Lunch: Sausage Potato Pie.
    • Calories: 342
  • Dinner: Yogurt Bowl.
    • Calories: 375

Day Six

Breakfast: Avocado Toast and Fruit.

    • Calories: 383
  • Lunch: Tuna, Egg, and Asparagus Salad.
    • Calories: 279
  • Dinner: Brown Rice and Beans.
    • Calories: 495
  • Snack: 1 grapefruit.
    • Calories: 60

Day Seven

Breakfast: Cinnamon Protein Pancakes.

    • Calories: 282
  • Lunch: Grapefruit Salad.
    • Calories: 280
  • Dinner: Balsamic Lentils with Pork Fillet.
    • Calories: 490
  • Snack: Salmon Black Bean Salad.
    • Calories: 185
  • Evening Snack: 1 grapefruit, 10 almonds.
    • Calories: 108


  • A study published in the journal Metabolism found that people who ate half a grapefruit before each meal lost an average of 3.5 pounds more than those who did not eat grapefruit.
  • Another study, published in the Journal of Clinical Nutrition, found that people who ate grapefruit lost an average of 1.6 inches from their waist circumference over 12 weeks, compared to those who did not eat grapefruit.
  • A study published in the journal Obesity found that eating grapefruit may help to reduce insulin resistance, which is a risk factor for type 2 diabetes.

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