7-Day Grapefruit Diet For Weight Loss: Benefits, Cons, And A Sample Meal Plan

Whether it is for health issues or self-esteem, weight loss is a goal that many people have on their vision boards. Food (not exercise) is the biggest determinant of how this journey can go, and that’s why weight loss diets are so popular. The 7-day grapefruit diet is one such diet that promises quick weight loss for anyone who is looking for a shortcut.

However, is this diet all it claims to be? Can going on a 7-day grapefruit meal plan help you achieve your weight loss goals faster? Before you rush to the grocery store or local farmer’s market in search of this fruit, let’s take a minute to discuss if the 7-day grapefruit diet is the miracle you’ve been waiting for.

What is a 7-Day Grapefruit Diet?

The 7-day grapefruit diet is a highly restrictive, low-calorie eating plan that requires participants to consume a half (or in some cases an entire) grapefruit before or during all the three meals of the day. If you cannot find this fruit, the diet allows you to substitute it with grapefruit juice. 

As the name suggests, people typically follow this eating plan for 7 days, but some continue following this diet plan for 12 days or even up to 3 weeks (29, 26).

Some fun trivia facts about this eating plan include:

• Its origins can be traced back to the 1920s and 1930s.
• It is sometimes referred to as the “The Hollywood Diet”. This is because the grapefruit diet was incredibly popular among Hollywood actresses during the Depression era.
• After decades of being forgotten, this diet suddenly gained popularity again in the 1970s and 1980s.
• While the 7-day grapefruit diet today includes vegetables and some protein in the meal plan, earlier variations – especially the 1980s version – only allowed black coffee and grapefruit (27)
• During its resurgence in 2004, the general public was somehow wrongly convinced that the Mayo Clinic had endorsed this unhealthy weight loss meal plan (31).

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How to Do the 7-Day Grapefruit Diet

While it is referred to as the “grapefruit diet”, it is important to note that the 7-day grapefruit diet is not a monotropic diet (mono-diet/single-food diet (30). You do not only consume grapefruit or grapefruit juice for the duration of the diet.

You’re allowed to consume protein as well as an array of vegetables alongside the grapefruit during meal times. Some ‘rules’ of this eating plan include (29, 26):

1. Duration – The duration of this diet plan varies according to individual choice. You can choose to stick to just 7 days, extend to 10 to 12 days, or go for as long as 3 weeks.
2. Calorie intake – While you can consume more than black coffee and grapefruit, the 7-day grapefruit diet is still incredibly low in calories. According to Healthline, some variations of this diet do not allow more than 800 calories a day.
3. What to eat – The more recent variations allow protein sources such as eggs, bacon, chicken, and other meats, in addition to a variety of vegetables that can be consumed either raw or cooked. These foods are eaten alongside the grapefruit. You are also allowed to drink water, black coffee, and black tea.
4. What not to eat – The diet forbids all fruit except grapefruit, added sugars, dairy and dairy products, whole grains and other sources of starch/carbs, and beverages other than those mentioned above.
5. Snack – All snacks are prohibited, but if you need something extra, you’re permitted to drink a glass of skim milk or tomato juice.

 

What Do You Eat on the Grapefruit Diet?

The grapefruit diet places serious restrictions on what you can and cannot eat. At first glance, these restrictions may appear healthy – after all, protein and leafy greens are perfect for weight loss – but this is far from the case. Here’s why:

• Carbohydrates are not the enemy – The myth of carbs being the source of ‘all evil’ is unfortunately quite widespread in the weight loss industry. But this couldn’t be further from the truth.

Yes, there is research that suggests reducing your carb intake can help with weight loss, but there is more nuance to this. We all need carbs to survive, so cutting them out altogether is not good for your health. 

Not all carbs are made the same. Complex carbs are not only essential for your health, they’re also incredibly beneficial for weight loss (1, 4, 7). The grapefruit diet cutting out carbohydrates completely shows that it’s not a well-thought-out weight loss diet plan.

• Very low calorie intake – We all know that reducing your daily calorie intake and eating on a calorie deficit is a surefire way of losing weight. However, what most people forget is that eating too few calories will actually hinder your weight loss efforts.

Eating too few calories slows down your metabolism. This means that you don’t burn as many calories while at rest, and you also burn fewer calories than you normally would during exercise. Eating too little also increases the production of cortisol, a hormone that makes it more difficult to shed weight (3, 6). 

While daily intake for weight loss and maintenance varies from person to person, the average consensus is that an intake of 1,500 kcal helps women lose weight. With this in mind, it’s clear to see that just 800 calories is too low for the average person, regardless of their age.

• Restriction of all other fruits apart from grapefruit – There is no denying that the grapefruit is a powerhouse (2).
  1. This fruit is 91 percent water, which makes it incredibly hydrating
  2. It’s low in calories, which makes it a great addition to any weight loss diet
  3. Similar to other citrus fruits, it’s high in vitamin C, which boosts immunity and supports skin health
  4. It’s rich in potassium, which supports heart health

However, despite all of its benefits, restricting your diet to just one fruit isn’t the best idea. One fruit cannot give your body all the nutrients it needs for proper functioning. You need a variety of fruits and vegetables to stay as healthy as possible and reduce your risk of heart disease, stroke, and some types of cancer (32, 28).

Clearly, the 7-day grapefruit diet is not a healthy weight loss diet. Instead of following it, we suggest you focus on a calorie deficit healthy and well-balanced eating plan. 

You should opt for a diet that (15):

1. Emphasizes the consumption of fruits, vegetables, and whole grains
2. Includes fat-free milk, low-fat milk, and other milk products; vegans and vegetarians should include plant-based milk alternatives in their diet
3. Includes lean meats, poultry, fish, beans, eggs, and nuts
4. Is low in saturated fats, trans fats, cholesterol, salt, and added sugars
5. Stays within your daily recommended energy needs

Read more: Is Grapefruit Ketogenic? The Truth About This Sour Citrus Fruit

Is There Any Protein in Grapefruit?

Yes, this citrus fruit contains some protein. According to the USDA food database, 1 grapefruit (308 g) has 2.37 g of protein (12), while one cup of pink grapefruit juice has 1.24 g of protein (13).

If you’d like to add more protein to your weight loss meal plan, grapefruit or its juice may not be the best game plan. Instead, we suggest whey or plant-based protein. 

How Much Weight Can You Lose on a 7-Day Grapefruit Diet?

It seems like there is no single consensus regarding how much weight you can lose when following a grapefruit diet menu. Some sources claim that you can lose 9 pounds in 7 days, others say 10 pounds in 12 days (26), while others claim you could even lose 50 pounds if you were to follow this eating plan for 10 weeks (31).

Despite these staggering numbers, it’s important to note that none of these results are evidence-based. This eating plan is also incredibly low in calories, which can cause rapid weight loss.

Rapid weight loss is not something you should wish for. It is dangerous and can cause side effects such as gallstones, unexplained mood swings, fatigue, nutrient deficiencies, dizziness, muscle loss, and menstrual irregularities in women (19).

If you’re still not convinced, you should also note that all of the weight lost on such diets is generally water weight (and some muscle loss), not fat loss. As soon as you start to eat properly again, all the lost weight will come back.

For effective and sustainable long-term weight loss, it is advisable to try and lose just 1 to 2 pounds per week. This can be done through a combination of calorie deficit diet and exercise. A calorie deficit requires you to cut approximately 500 to 1,000 calories a day (3,500 to 7,000 calories a week) from your typical diet (9).

What Are Some 7-Day Grapefruit Diet Snacks?

This diet is highly restrictive and only calls for 3 very low-calorie meals per day with a bedtime snack of a glass of skim milk or tomato juice. 

Snacking is often discouraged when losing weight as many snacks are unhealthy and over-snacking can make you go over your allocated calorie deficit. However, smart snacking can be good for weight loss and overall health. Smart and healthy snacking can provide you with energy in the middle of the day and also decrease your hunger, which keeps you from overeating at mealtimes (23).

As long as they fit within your healthy recommended energy intake for the day, you can enjoy snacks and still lose weight on the 7-day grapefruit diet plan. Some examples of healthy 7-day grapefruit snacks options include (16):

• Mixed nuts and seeds
• Drained and rinsed canned fruit in natural juice or light syrup
• Plain Greek yogurt and mixed berries
• Assorted vegetables and hummus
• Fruit or vegetable smoothies
• Plain low-fat or fat-free yogurt
• Frozen or fresh fruits
• Whole-grain crackers or rice cakes
• Unsweetened tea, coffee, or plant-based milk
• Bell pepper slices and zucchini or cucumber circles

 

Sample of a 7-Day Grapefruit Diet Plan

This grapefruit diet menu 7-day plan will show you that you can eat healthy, nutritious, and calorie-dense foods and still lose weight. You don’t need to starve yourself in the hope of shedding a couple of extra pounds.

Day One

Breakfast

2 large eggs, 30 g baby spinach, 1 medium-sized grapefruit, 2 whole-wheat bread slices, and 1.5 tsp olive oil

Calories: 443. Fats: 19 g, Proteins: 23 g, Carbs: 50 g

Lunch – Courgette noodles with meatballs (18)

For the mince – 400 g lean beef mince, 2 tsp dried oregano, 1 large egg, 8 garlic cloves, 2 tbsp rapeseed oil, 1 fennel bulb, 2 carrots, 500 g carton passata, 4 tbsp balsamic vinegar, and 600 ml reduced-salt vegetable broth

For the noodles – 1 tsp rapeseed oil, 2 large courgettes, and 350 g soya beans

This recipe makes 4 servings.

Calories for one serving: 380. Fats: 14 g, Proteins: 37 g, Carbs: 20 g

Dinner – Hazelnut-parsley roast tilapia (14)

2 tbsp olive oil, 4-5 ounce tilapia filets, ⅓ cup finely chopped hazelnuts, ¼ cup finely chopped fresh parsley, 1 small shallot, 2 tsp lemon zest, ⅛ tsp salt plus ¼ teaspoon, ¼ teaspoon ground pepper, and 1½ tbsp lemon juice

This recipe makes 4 servings.

Calories for one serving: 262. Fats: 15 g, Proteins: 30 g, Carbs: 3 g

Snack

1 medium-sized grapefruit and 23 almonds

Calories: 199. Fats: 14 g, Proteins: 7 g, Carbs: 16 g

Total intake for the day: Calories: 1,284. Fats: 62 g, Proteins: 97 g, Carbs: 89 g

Day Two

Breakfast – Smoothie

1 medium-sized grapefruit, 1 cup strawberry halves, 1 medium-sized apple, 15 g ginger, 1 scoop plant-based protein powder, and water

Calories: 348. Fats: 3 g, Proteins: 24 g, Carbs: 61 g

Lunch – Sweet potatoes with mixed grains salad (11)

2 tsp vegetable oil, 2 small sweet potatoes, 1 tbsp chili paste, 1 tbsp rice vinegar, 250 g cooked mixed grains, a handful of radishes, ¼ cucumber, ½ red pepper, a small bunch of coriander, and 1 tbsp toasted sesame seeds

This recipe makes 2 servings.

Calories for one serving: 483. Fats: 15.8 g, Proteins: 13.8 g, Carbs: 65.4 g

Dinner – Salsa-simmered fish (20)

2 tbsp olive oil, 4 ¾ inch thick skinless cod filets, 1 tsp ground cumin, ¼ tsp kosher salt, ¼ tsp ground black pepper, 2 minced garlic cloves, 16 ounces tomato salsa, 1 tbsp red wine vinegar, and 2 tbsp oregano leaves

This recipe makes 4 servings.

Calories for one serving: 226. Fats: 8.3 g, Proteins: 31.4 g, Carbs: 5.8 g

Snack – Fruit 

1 grapefruit and 1 cup watermelon

Calories: 106. Fats: 0 g, Proteins: 2 g, Carbs: 27 g

Total intake for the day: Calories: 1,163. Fats: 27.1 g, Proteins: 71.2 g, Carbs: 159.2 g

Day Three

Breakfast – Yogurt bowl

1 cup low-fat yogurt, 1 tbsp chia seeds, ½ cup blueberries, ½ cup protein granola, and 1 tbsp honey

Calories: 434. Fats: 10 g, Proteins: 21 g, Carbs: 70 g

Meal 2 – Snack

1 grapefruit and 1 cup unsweetened almond milk

Calories: 90. Fats: 3 g, Proteins: 2 g, Carbs: 16 g

Lunch – Lettuce burgers (17)

For the burgers – 0.5 kg ground beef, 1 tbsp ghee, and salt and pepper

For the toppings – 1 onion, 1 tbsp ghee, 1 tomato, 1 dill pickle, and 1 head iceberg lettuce

For the sauce – 2 tbsp tomato paste, 1 tbsp white vinegar, 1 tsp mustard, 1 tsp coconut aminos, ¼ tsp garlic powder, ¼ tsp onion powder, ¼ cup mayo, and 1 small dill pickle

This recipe makes 4 servings.

Calories for one serving: 498. Fats: 41 g, Proteins: 22 g, Carbs: 10 g

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Dinner – Egg sandwich and fruit

1 large boiled egg, 3 oz romaine lettuce, 2 slices 60-calorie bread, 1 medium tomato, 1 medium-sized grapefruit, and salt & pepper to taste

Calories: 274. Fats: 9 g, Proteins: 16 g, Carbs: 39 g.

Total intake for the day: Calories: 1,296. Fats: 63 g, Proteins: 61 g, Carbs: 135 g

 

Day Four

Breakfast – Egg and avocado salad

4 cups mixed greens, 2 boiled eggs, ½ medium-sized avocado, 1 tbsp pumpkin seeds, and 1 grapefruit

Calories: 471. Fats: 27 g. Proteins: 26 g. Carbs: 36 g

Lunch – Mixed greens salad

1 cup chopped kale, 6 Brussels sprouts, 2 cups raw shredded radicchio, 2 tbsp dried cranberries, 1 tbsp pumpkin seeds, and 226 g boiled chicken

Calories: 441. Fats: 8 g. Proteins: 65 g. Carbs: 37 g

Dinner – Kale salad with chickpeas (24)

For the salad – 15-ounce can of chickpeas, ½ tsp cayenne pepper, ¼ tsp red pepper flakes, 3 cups roughly chopped kale, ½ cup shredded carrot, ½ cup red onion, and 1 jalapeno pepper

For the dressing – ¼ cup apple cider vinegar, 2 tsp pure maple syrup, 1 tbsp Dijon mustard, and 1 tsp orange zest

This recipe makes 3 servings.

Calories for one serving: 294. Fats: 5 g. Protein: 14 g. Carbs: 52 g

Total intake for the day: Calories: 1,206. Fats: 40 g. Proteins: 105 g. Carbs: 125 g

Day Five

Meal 1 – Chia pudding

½ cup oat milk, 2 tbsp chia seeds, 2 tsp honey, and ¼ cup blueberries

Calories: 263. Fats: 13 g. Proteins: 6 g. Carbs: 41 g

Snack 1 – Vegetables and hummus

5 tbsp hummus, 6 baby carrots, and 1 grapefruit

Calories: 249. Fats: 13 g. Proteins: 6 g. Carbs: 28 g

Lunch – Sausage potato pie (22)

340 g lean ground sausage, 28 g shredded potatoes, 1 cup shredded cheese, 2 cups shredded kale, 6 eggs, ½ cup milk, 1 ½ tsp mixed dried herbs, and salt and pepper to taste

*Serve with 1 cup of unsweetened soy milk.

Please note that the pie recipe makes 8 servings.

Calories for one serving: 242. Fat: 10.9 g, Proteins: 22 g, Carbs: 12.8 g

Snack 2 – Yogurt bowl

340 g plain yogurt, ½ medium-sized grapefruit, ¼ mango, 4 tbsp protein granola, 1 tsp honey

Calories: 395. Fats: 3 g. Proteins: 42 g. Carbs: 54 g

Dinner – Creamy white chili with cream cheese (10)

2 (15-ounce) cans no-salt-added northern beans, 1 tbsp canola oil, 1 pound boneless, skinless chicken thighs trimmed and cut into bite-size pieces, 1½ cups chopped yellow onion, ¾ cup chopped celery, 5 cloves garlic chopped, 1 tsp ground cumin, ¼ tsp salt, 3 cups unsalted chicken stock, 1 (4-ounce) can chopped green chilies, 4 ounces reduced-fat cream cheese, ½ cup loosely packed fresh cilantro leaves

This makes 6 servings

Calories for 1 serving: 319. Fats: 12 g. Protein: 23 g. Carbs: 29 g

Total intake for the day: Calories: 1,112. Fats: 48.9 g. Proteins: 57 g. Carbs: 1015.8 g

Day Six

Breakfast – Avocado toast and fruit

2 slices whole-wheat bread, 2 tbsp chopped red onion, ½ avocado, 5 cherry tomatoes, and 1 grapefruit

Calories: 383. Fats: 13 g. Proteins: 11 g. Carbs: 63 g

Lunch – Tuna, egg, and asparagus Salad

1 large egg, 100 g asparagus, 80 g tuna packed in water, ½ small red onion, 62.5 g cannellini beans, juice and zest from ¼ lemon (½ if you like lemons), 1 tsp chopped dill, and ½ tsp olive oil

Calories: 279. Fat: 10 g, Proteins: 33 g, Carbs: 12 g

Dinner – Brown rice and beans

1⅕ cups brown rice, 1 tbsp olive oil, 1 small onion, 1 medium bell pepper, 3 garlic cloves, 450 g vegetable broth, 425 g canned tomatoes, 1 tsp cumin, ½ tsp chili powder, and 2 cups kidney beans

This recipe makes 3 servings. 1 serving = 1½ cups

Calories: 495. Fats: 6 g. Protein: 17 g. Carbs: 95 g

Meal 4 – Snack

1 grapefruit

Calories: 60. Fats: 0 g. Protein: 1 g. Carbs: 15 g

Total intake for the day: Calories: 1,217. Fats: 29 g. Protein: 62 g. Carbs: 185 g

Day Seven

Breakfast – Cinnamon protein pancakes (8)

For the pancakes – ¾ cup oat flour, 1 tsp baking powder, ½ tsp baking soda, ¼ cup vanilla protein powder, 4 packets stevia, ⅓ cup plain low-fat yogurt, and 2 large egg whites

For the swirl – 4 packets stevia, 1 tsp cinnamon, ¼ cup vanilla protein powder, and 2 tbsp water

1 serving = 2 pancakes

Calories: 282. Fats: 3 g. Protein: 34 g. Carbs: 28 g

Snack – Grapefruit salad

½ cup low-fat cottage cheese, 1 medium-sized grapefruit, 1 cup baby spinach, ½ medium-sized avocado, and 1 tsp honey

Calories: 280. Fats: 13 g. Protein: 17 g. Carbs: 28 g

Lunch – Balsamic lentils with pork filet (1)

olive oil, 1 onion, 1 carrot, 1 celery, rosemary sprigs, 400 g pork tenderloin, 500 g cooked lentils, 2 heads of little gem lettuce, juice of half a lemon, 3 tbsp balsamic vinegar, and ½ flat-leaf parsley pack

This makes 4 servings.

Calories for one serving: 490. Fats: 20.9 g. Protein: 26.8 g. Carbs: 44.3 g

Dinner – Salmon black bean salad (24)

4-ounce smoked salmon, 15-ounce can black beans, ½ medium avocado, ½ cup cherry tomatoes, 1 tbsp lime juice, 1 tsp olive oil, ¼ tsp ground cumin, and ⅛ tsp kosher salt

This makes approximately 3 cups.

Calories for one serving: 185. Fats: 6.4 g. Protein: 12.3 g. Carbs: 21 g

Snack

1 medium-sized grapefruit and 10 almonds

Calories: 108. Fats: 6 g. Protein: 3 g. Carbs: 13 g

Total intake for the day: Calories: 1,345. Fats: 49.3 g. Protein: 93.1 g. Carbs: 134.3 g

Please note that the above meal plan is just a sample. If the total calories per day are less than what you should eat for optimal weight loss, feel free to add an extra snack or a half serving to a meal (or two). This will prevent undereating, which can prevent weight loss.

Read more: 7 Day Grapefruit Diet For Weight Loss: Benefits, Cons, And A Sample Meal Plan

How Much Grapefruit Is Too Much?

There is no specific guideline for how much grapefruit you can eat in a day, so we can’t say for certain how much grapefruit is too much. However, we do know that too much of anything can be excessive and dangerous.

Eating 3 grapefruits a day for 7 days straight or more is certainly on the ‘too much’ scale. According to LiveStrong, too much of this fruit can lead to heartburn and may also cause digestive issues in people who suffer from irritable bowel syndrome (IBS (25).

 

FAQs

• What is the 3-day grapefruit diet?

The 3-day grapefruit diet is simply a shorter version of the 7-day grapefruit diet. It can be used by people who are curious about the week-long variation, but are not willing to fully commit to the diet.

While the 3-day version is shorter than the normal 7-day grapefruit diet, it still follows the same rules, so we don’t recommend it. Very low-calorie diets tend to have more cons than pros and cutting out entire food groups in the name of weight loss is not healthy.

• Will I lose weight if I only eat grapefruit?

It is most likely that you will, but this is simply because you will be literally starving yourself. 

Healthy and sustainable weight loss requires you to eat more than one thing, eat the right amount of calories per day, consume nutritional foods, and work out.

• Do grapefruits burn belly fat?

While some sources claim it does, there is no scientific evidence to support these claims.

• Is it okay to eat 3 grapefruits a day?

If it’s not a regular practice, eating 3 grapefruits a day is most likely okay and will not harm you. However, making it a daily habit may be too much and could lead to side effects.

• What is the #1 fat-burning fruit?

Fruits don’t particularly burn fat, but they can help with weight loss. If you’d like to shed some extra pounds, the best fruits to eat are those that are high in fiber and low in calories and sugar.

Examples include apples, all varieties of berries, honeydew and/or watermelon, passion fruit, oranges, bananas, and avocados.

The Bottom Line

If you’re trying to lose weight, the 7-day grapefruit diet could be the answer to your problems, but only if it is done correctly. Picking incredibly low-calorie alternatives to this eating plan that also limit the consumption of certain food groups may lead to weight loss, but they are unhealthy, and all the weight is likely to come back.

For sustainable and effective weight loss, you should opt for a healthy and well-balanced calorie deficit diet, and exercise for a minimum of 30 minutes a day. If you choose to try the above diet, please consult a doctor or dietitian for advice first.