Brenda Khan
The grapefruit diet is a short-term fad diet that has been around since the 1920s and 1930s, and possibly even earlier. It involves eating grapefruit or drinking grapefruit juice with every meal, alongside other protein-rich foods. The originator of the diet is unknown, but it was popularized as the Hollywood Diet in the 1930s when it became trendy among actresses. The diet claims to aid weight loss by burning fat, but there is limited scientific research to support these claims.
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What You'll Learn
The diet's origins and history
The grapefruit diet has been around since at least the 1930s, though some sources claim it dates back to the 1920s. It is among the first fad diets to be introduced to the public and was popularised as the "Hollywood diet". The diet involves eating grapefruit or drinking its juice with every meal. It is said that this can help burn fat and lead to quick weight loss—up to 10 pounds in 10 to 12 days. However, there is limited research to support these claims.
The diet was rumoured to have originated with actress Ethel Barrymore, who allegedly paid William James Mayo and his brother $500 (equivalent to $9,000 in 2024) to create a special diet for her. It then became a fad in Hollywood and spread throughout America. The Mayo Clinic has since disavowed the diet. Novelist Fannie Hurst was a notable devotee, and the diet was re-popularised in the 1970s and 1980s.
The grapefruit diet is a short-term, restrictive eating plan that typically lasts for 10 to 12 days, followed by two days off. It generally consists of eating one grapefruit at each meal, along with protein-rich foods such as meat and eggs, and other foods that are high in fat and low in carbohydrates. Sugar, fruits (other than grapefruit), sweet vegetables, grains, and starchy vegetables are to be avoided.
While grapefruit is a nutritious fruit, there is no evidence that it has any special fat-burning properties. The weight loss associated with the grapefruit diet is likely due to the low-calorie and low-carb intake, which can lead to quick, temporary weight loss even without the grapefruit.
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Health benefits and drawbacks
The grapefruit diet involves eating grapefruit or drinking grapefruit juice with every meal. It was among the first fad diets to be introduced to the public, popularized as the "Hollywood Diet". The diet also includes protein-rich foods and discourages sugars and carbohydrates.
Supporters of the diet claim that grapefruit has fat-burning enzymes, helping to burn fat and quickly lead to weight loss in as few as 12 days. However, there is limited research to support these claims.
Health Benefits
Grapefruit is a healthy food with high levels of vitamins, minerals, and nutrients. It is also high in vitamin C, which has antioxidant properties that can protect and strengthen the immune system. Research shows that grapefruit consumption is associated with a higher intake of magnesium, potassium, and dietary fiber, which can improve overall diet quality.
Fiber-rich foods can reduce inflammation and ease high blood pressure, as well as encourage beneficial bacteria growth. Eating plenty of fiber can also help keep low-density lipoprotein (LDL) cholesterol in check. The fiber in grapefruit helps you feel fuller for longer, aiding in weight management.
Grapefruit is also a low-calorie food, with an entire fruit containing about 104 calories. This can help with weight loss, as it can make you feel full and well-hydrated. Even people with blood sugar control issues, such as Type 2 diabetes, can enjoy grapefruit due to its high fiber content, which slows the breakdown of sugars.
Drawbacks
Low-calorie diets like the grapefruit diet may result in initial weight loss, but they have several health drawbacks. Consuming fewer than 1,000 calories a day can weaken bones, lower metabolism, and cause fatigue, muscle loss, and nutrient deficiencies.
The grapefruit diet is also restrictive, unsustainable, limiting, and confusing, with multiple versions of the diet available. Eating the same foods and consuming so few calories every day may lead some people to abandon the plan. The diet is also high in saturated fats and cholesterol, with foods like bacon, salad dressings, and meats included.
Grapefruit is also highly acidic, which can irritate the stomach for those with digestive or stomach conditions such as gastroesophageal reflux disease (GERD), gastritis, or an ulcer. Grapefruit can also affect the breakdown of certain medications, causing too-high levels of medication to remain and build up in the bloodstream.
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Weight loss claims
The grapefruit diet promises rapid weight loss due to the fat-burning enzymes found in grapefruits. The diet involves eating grapefruit or drinking grapefruit juice with every meal. The grapefruit diet is among the first fad diets to be introduced to the public, popularized as the "Hollywood diet". It was initially referred to as the "eighteen-day diet" in 1929 and has been around since the 1930s. The originator of the diet is not known, but one rumour traces the diet to actress Ethel Barrymore.
Supporters of the diet claim that grapefruit can help burn fat, leading to quick weight loss in as few as 10 to 12 days. However, there is limited research to support these claims. While grapefruit has long been associated with weight loss, more research is needed to validate these claims. Grapefruit is roughly 88% water, so eating it with meals makes you feel full faster and, in turn, makes you eat less. This concept is known as "preloading".
The grapefruit diet is a low-carbohydrate and low-calorie diet. Most versions of the diet recommend eating half a grapefruit or 8 ounces of grapefruit juice with every meal. Some versions of the diet are strict, while others are flexible. The diet also tends to avoid sugars and carbohydrates. The classic version involves combining foods to get the alleged fat-burning effect, such as bacon and salad.
The grapefruit diet is not recommended by nutrition experts as it is not a solution for long-term weight management. The diet is extremely restrictive, and grapefruit has a high risk of interacting with many medications and conditions. It is definitely not a good idea for people on certain medications, including statins that help regulate cholesterol. Grapefruit contains a chemical compound that interferes with the body's ability to process some medications.
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Sample meal plans
The grapefruit diet involves eating grapefruit or drinking grapefruit juice with every meal. The diet is low in carbohydrates and calories and high in protein. There are multiple versions of the diet, with some being stricter than others. However, there is no one grapefruit diet, so guidelines tend to change from plan to plan.
Sample Meal Plan 1
- Breakfast: 2 eggs, 2 slices of bacon, black coffee, and half a grapefruit or 8 ounces of grapefruit juice
- Lunch: Salad with salad dressing, unlimited meat, and half a grapefruit or 8 ounces of grapefruit juice
- Dinner: Red or green vegetables (except starchy ones like peas, beans, corn, or sweet potatoes) or salad, unlimited meat or fish, and half a grapefruit or 8 ounces of grapefruit juice
- Bedtime snack: 8 ounces of skim milk
Sample Meal Plan 2
- Breakfast: Half a grapefruit or 4 ounces of grapefruit juice (unsweetened), 2 eggs (any style), and 2 slices of bacon
- Lunch: Half a grapefruit or 4 ounces of grapefruit juice, salad, and unlimited meat
- Dinner: Red or green vegetables (except starchy ones), unlimited meat or fish, and half a grapefruit or 8 ounces of grapefruit juice
Sample Meal Plan 3
- Breakfast: Half a grapefruit or 8 ounces of grapefruit juice, 2 eggs, and 2 slices of bacon
- Lunch: Salad with salad dressing, any meat, and half a grapefruit or 8 ounces of grapefruit juice
- Dinner: Any kind of meat prepared any way, salad or red and green vegetables, coffee or tea, and half a grapefruit or 8 ounces of grapefruit juice
Sample Meal Plan 4
- Breakfast: Half a grapefruit or 8 ounces of grapefruit juice
- Lunch: Salad or a red or green vegetable cooked in butter or spices
- Dinner: Meat or fish cooked in any manner, half a grapefruit or 8 ounces of grapefruit juice, and one cup of coffee or tea without cream or sugar
It is important to note that the grapefruit diet is not recommended for long-term weight loss and should be followed for a maximum of 2 to 3 weeks. Additionally, grapefruit can interfere with certain medications, so it is important to consult a healthcare professional before starting this or any other diet.
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Grapefruit allergies and medication interactions
While grapefruits are nutritious and healthy, they can interfere with certain prescription drugs, including statins (cholesterol drugs) and some blood pressure drugs. Grapefruit contains a chemical compound that can interfere with your body's ability to process medications, increasing their effect and causing adverse side effects. This interaction can vary in severity depending on the person, the drug, and the amount of grapefruit juice consumed.
For example, statin drugs such as Zocor (simvastatin) and Lipitor (atorvastatin) can be affected by grapefruit juice, potentially leading to increased drug levels in the blood and a higher risk of side effects. Similar interactions have been observed with some blood pressure medications like Procardia and Adalat CC (nifedipine), organ transplant rejection drugs such as Neoral and Sandimmune (cyclosporine), and anti-anxiety drugs including BuSpar (buspirone).
It is important to consult your doctor or pharmacist and carefully read medication guides to determine if grapefruit juice may interact with your specific medications. This information is typically provided in the patient information sheets or Drug Facts labels. If grapefruit juice is contraindicated, it is also important to avoid other juices or drinks that may contain grapefruit juice, such as those made with Seville oranges, pomelos, or tangelos.
While grapefruit allergies are not specifically mentioned in the sources, it is always important to be cautious and consult a healthcare professional if you experience any adverse reactions to grapefruit or other foods.
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Frequently asked questions
The originator of the grapefruit diet is not known.
Yes, one rumour traces the diet to actress Ethel Barrymore, who allegedly paid William James Mayo and his brother $500 (equivalent to $9,000 in 2024) to create a special diet for her.
No, the Mayo Clinic has disavowed the grapefruit diet. However, it became associated with the clinic over the years.
The grapefruit diet has been around since the 1920s and 1930s, though it may be older. It was initially referred to as the "eighteen-day diet" in 1929.
Yes, novelist Fannie Hurst was a notable devotee of the diet.
