Straight Talk about the Grapefruit Diet

The idea that grapefruit promotes weight loss is not news. But, until recently, there were no studies to support this claim. That all changed when researchers at Scripps Clinic of San Diego decided to study the grapefruit diet.

"For years people have talked about the grapefruit diet, and some even swear by it, but now, we have data that grapefruit helps weight loss," says Dr. Ken Fujioka, a researcher at Scripps Clinic.

Does this latest study mean that advocates of the grapefruit diet were right all along?

Let's take a closer look.

For the study, reported in the Journal of Medicinal Food, researchers divided a group of 91 obese subjects into four groups [5]. Subjects were randomized to either placebo capsules and 7 ounces (207 milliliters) of apple juice, grapefruit capsules with 7 ounces (207 milliliters) of apple juice, 8 ounces (237 milliliters) of grapefruit juice with placebo capsule, or half a fresh grapefruit with a placebo capsule three times a day before each meal.

Those in the group that ate grapefruit with each meal lost an average of 3.5 pounds (1.6 kilograms). Subjects in the grapefruit juice group lost an average of 3.3 pounds (1.5 kilograms). A few of the subjects in both of these groups lost nearly 10 pounds. The grapefruit capsule group lost 2.4 pounds (1.1 kilograms). Meanwhile, the average weight loss in the group that consumed no grapefruit was less than one pound.

Researchers believe that the grapefruit diet aids in the management of insulin levels — a potential boon to dieters and diabetics alike.

When the study was over, those on the grapefruit diet had lower levels of insulin and blood sugar than they did at the start. In the group who didn't follow the grapefruit diet, levels were unchanged.

The Scripps researchers believe that enzymes in grapefruit help to reduce insulin levels and encourage weight loss.

"Our study participants maintained their daily eating habits and slightly enhanced their exercise routine," says Dr. Fujioka. "The only dietary change was the intake of Florida grapefruit and grapefruit juice."

"Our study shows grapefruit can play a vital role in overall health and wellness, and in battling America’s ever-growing obesity epidemic," Fujioka adds. "Whether it’s the properties of grapefruit or its ability to satiate appetites, grapefruit appeared to help with weight loss and decreased insulin levels leading to better health. It’s good the grapefruit diet never lost its popularity among the public."

So, does this mean that the grapefruit diet is worth a try?

Not exactly.

As well as Scripps Clinic, the study was sponsored by the Florida Department of Citrus, an executive agency of Florida government charged with the marketing, research and regulation of the Florida citrus industry. Its mission is to help grow the demand for Florida citrus products (including grapefruit), providing a direct benefit to the citrus growers.

Every study has to be paid for by somebody. Just because a trial has been funded by a company with a vested interest in the outcome doesn't mean you should ignore it. However, be very cautious if the research is sponsored, especially where drugs, foods or supplements are involved.

What's more, the average weight loss in all three grapefruit groups was very low, ranging from just 2.4 to 3.5 pounds over a 12-week period. In my experience, most people would be very disappointed at losing such a small amount of weight, especially when you consider that it's possible to safely lose 4-7 pounds of body fat over a two-week period with something like the Rapid Fat Loss Handbook.

There's nothing wrong with grapefruit. Like many fruits, grapefruit has a low energy density and a low glycemic load. Both are characteristics of foods that should form part of an effective weight loss diet. But these benefits are not exclusive to grapefruit. In fact, one study shows that a controlled diet including three servings of fruit daily (apples or pears) is also linked with weight loss [1].

Remember, the most important part of any diet designed for weight loss is to consume fewer calories than you burn. Despite distorted media reports to the contrary, there's still no convincing evidence to show that a grapefruit diet is significantly better than any other diet for helping you lose weight.

About The Author
Christian Finn holds a master's degree in exercise science, is a certified personal trainer and has been featured on BBC TV and radio, as well as in Men's Health, Men's Fitness, Muscle & Fitness, Fit Pro, Zest and other popular fitness magazines.

If you're stuck in a rut with your current exercise and diet plan... fed up with only losing a pound here and there... or still skinny after months (or even years) of trying to build muscle and gain weight... click here now for instant access to his step-by-step muscle-building and fat-burning workout routines.

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References
1. Conceicao de Oliveira M, Sichieri R, Sanchez Moura A. (2003). Weight loss associated with a daily intake of three apples or three pears among overweight women. Nutrition, 19, 253-256
2. Schwartz, M.W., Baskin, D.G., Kaiyala, K.J., & Woods, S.C. (1999). Model for the regulation of energy balance and adiposity by the central nervous system. American Journal of Clinical Nutrition, 69, 584-596
3. Holt, S.H.A., Brand-Miller, J.C., Petocz, P., & Farmakalidis, E. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49, 675-690
4. Havel, P.J. (2001). Peripheral signals conveying metabolic information to the brain: short-term and long-term regulation of food intake and energy homeostasis. Experimental Biology and Medicine, 226, 963-977
5. Fujioka K, Greenway F, Sheard J, Ying Y. The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome. Journal of Medicinal Food, 9, 49-54