The Grapefruit Diet Plan

The Grapefruit Diet is a 12-day plan based on the simple addition of grapefruit and/or grapefruit juice into your current diet. This plan, which first gained popularity in the 1970s, has often been wrongfully attributed to the Mayo Clinic, an internationally recognized medical practice located in Rochester, Minnesota. Despite erroneous claims, the Clinic has not endorsed the diet, and has expressed skepticism about the validity of the plan, calling it unbalanced and potentially unsafe.

Legitimacy of the Grapefruit Diet

Although the Grapefruit Diet has not been confirmed as a scientifically proven weight loss plan, studies conducted on the diet have yielded some interesting results.

In 2004 Dr. Ken Fujioka led a study on the Grapefruit Diet through the Scripps Clinic 's Nutrition and Metabolic Research Center. During this 12-week pilot study, participants consumed half a grapefruit with each meal, or drank an 8 oz. serving of unsweetened grapefruit juice three times per day.

As a result, the former group lost an average of 3.6 pounds, while the latter lost approximately 3.3 pounds over the course of the 12 weeks.

Potential Benefits of the Grapefruit Diet

If followed correctly, the Grapefruit Diet can be a simple, inexpensive and natural way to lose weight. Here are a few benefits of following this plan:

• Dieters who have experienced successful results with this plan report losing between 3 and 10 pounds.
• Some experts have noted that the Grapefruit Diet appears to reduce dieter 's insulin levels. (Insulin is a hormone that controls the amount of sugar in the blood). High levels of insulin indicate that the body is not using sugar properly, and can cause an increase in appetite, and stop the body from breaking down fat.
• Grapefruit are rich sources of vitamin C and high in fiber. The white pith in a grapefruit contains bioflavonoids, which act as powerful antioxidants. With its nutritional content, grapefruit has a cleansing effect on the system.

How to Start the Grapefruit Diet

It 's easy to begin the Grapefruit Diet. Here 's how:

• Pick a 12-day period during which you will not be driving for long stretches of time, or traveling. Keep in mind that you will be making more frequent visits to the bathroom on this diet!
• Consume half of a fresh grapefruit, or an 8 oz. glass of unsweetened grapefruit juice, with every meal. Make sure to buy your fruit fresh, and to purchase organic grapefruit juice when possible. (Do NOT buy grapefruit juice that is sweetened.)
• Drink 7 to 10 glasses of water per day.

Maximizing Results of the Grapefruit Diet

Although some dieters have reported weight loss by simply following the above requirements, many people find that more dramatic weight loss occurs when combining the basic Grapefruit Diet plan with other healthy lifestyle changes. Here are a few extra adjustments you can make to maximize your weight loss:

• Reduce intake of calories to 800-900 calories per day.
• Increase exercise by 30-45 minutes.
• Eat three, balanced meals each day. Do NOT starve yourself, or you 'll be more likely to overeat when you finish the diet.

After the 12-day period, if you plan to repeat the diet, be sure to give yourself a 2-day break in between.

Knowing Whether the Grapefruit Diet is Right for You

You should always consult your doctor prior to starting any diet program. The chemicals found in grapefruit may interfere with enzymes that break down certain drugs in your digestive system. Therefore, if you are on any medications, or if you are pregnant, nursing, or may become pregnant, it is especially important to speak with your physician before following the Grapefruit Diet.

Although the diet has not yet been clinically proven, it remains a popular choice for many dieters because it provides a simple, inexpensive and natural way to lose weight.