Grapefruit for weight loss: benefits and harms, how and when to eat, recipes

People struggling with excess weight know how beneficial grapefruit is. Perhaps only the lazy did not use a hybrid of orange and pomelo for the purpose of weight loss. True, not everyone succeeded: there are too many acids in it, which negatively affects the condition of the mucous membranes of the mouth and stomach. And not everyone likes the bitter taste.

Despite the impressive list of contraindications and side effects, nutritionists insist that this fruit, along with lemon and pineapple, is a leader in fat burning. The main thing is to learn how to use it correctly for this purpose.

Composition and properties

All beneficial properties of grapefruit are determined by its chemical composition. Main substances:

• naringin (an irreplaceable assistant in normalizing metabolism);
• bergamottin;
• glycosides (the peel contains them);
• quinic acid (in zest);
• antioxidants;
• lycopene;
• furanocoumarins (strengthen the effect of drugs and provoke an overdose effect when used simultaneously);
• vitamins: riboflavin, ascorbic acid;
• minerals: calcium, zinc, iron, sodium, magnesium, potassium, phosphorus;
• alimentary fiber;
• essential oils.

Nutritional value per 100 g of product (pink variety):

Thanks to such a rich chemical composition, grapefruit, in addition to being useful for weight loss, helps improve health:

• reduces the risk of developing cancer (contains unique substances that restore damaged DNA and stop the spread of tumor cells);
• controls the level of cholesterol, triglycerides and lipoproteins in the blood;
• improves the condition of ischemia;
• useful for diseases of the circulatory system, because it activates the growth of new vessels and capillaries;
• strengthens the immune system;
• copes with depression, relieves fatigue, eliminates insomnia;
• lowers blood pressure;
• has antimicrobial and antifungal effects;
• increases the acidity of gastric juice, relieves constipation;
• prevents the development of osteoporosis.

To treat and prevent the above diseases, it is enough to consume one grapefruit a day for 1-2 weeks: half in the morning and in the evening.

Through the pages of history. This citrus was first learned about in 1750 from the works of the Welsh priest (and part-time botanist) Griffiths Hughes. He called it “forbidden fruit,” but another name has taken root in the world - “little sheddock” because of its striking resemblance to a pomelo (its second colloquial name is sheddock).

Grapefruit baked with honey and ginger

If you don't like the bitter taste of fresh fruit, try cooking it in the oven with honey. After heat treatment, it practically does not lose its beneficial properties, but it changes its taste.

• Grapefruit – 2 fruits
• Honey – 2 tbsp. lie
• Grated ginger – 1 tbsp. lie (instead of ginger, you can add cinnamon, but only after heat treatment)

Preparation:

1. Cut the citrus in half. Place the grapefruit halves on a parchment-lined baking sheet. Sprinkle the pulp with grated ginger.
2. Place in a preheated oven and bake for about ten minutes at a temperature of one hundred and ninety degrees.
3. After cooking, let the grapefruit cool slightly and pour honey over it. Eat the pulp directly from the peel with a spoon.

The baked fruit can be eaten at any time of the day. Ginger with honey improves immunity and enhances metabolic processes.

How it works within diets

Losing weight with grapefruit becomes possible thanks to the amino acids and beneficial substances it contains, which trigger biochemical processes that promote weight loss:

• burning of adipocytes - increases if you eat grapefruit with proteins (eggs, cottage cheese, kefir);
• converting fats and carbohydrates into useful energy, rather than storing them in reserve;
• improvement of metabolism
• strengthening sleep;
• removal of toxins, waste, excess fluid;
• activation of the activity of many body systems that bear the main burden during diets: endocrine, nervous, cardiovascular;
• improved digestion;
• prevention of vitamin deficiency - a side effect of most diets;
• blocking appetite: the bitterness found in grapefruit sends danger signals to the food centers of the brain (they can be deciphered as: tasteless, bitter, harmful, poisonous), and they “forbid” you from eating too much.

The low calorie content of this citrus also affects weight loss: it can be eaten in large quantities during any hunger strike, because it is only 32 kcal per 100 g of product. GI is low (=25), so it can be used in diets based on this indicator: glycemic, Montignac.

About the name. This is a combination of two English words: "grape", which translates as "grapes", and "fruit", which means "fruit". The fruit was named so because when harvested, it forms huge clusters resembling grapes.

Possible harm

In nature, benefits and harms are often balanced, and grapefruit is no exception. It not only has valuable health and weight loss properties. In some situations it can be dangerous. Firstly, if contraindications are not observed. Secondly, in case of overdose. Thirdly, if it is damaged.

Contraindications:

• simultaneous use of medications, especially antihypertensive, contraceptive, hormonal, sedative, cardiac and for the treatment of HIV infection;
• lactation;
• gastritis, ulcers and other gastrointestinal diseases;
• worsened herpes on the lips;
• stomatitis and ulcers of any origin in the oral cavity;
• pathologies of the kidneys (pyelonephritis, failure, polycystic disease, etc.) and liver (hepatitis, cirrhosis, etc.);
• age after 60;
• menopause;
• allergy to citrus fruits.

Side effects:

• unpleasant belching;
• headache;
• heartburn, stomach discomfort;
• hypotension;
• caries;
• tides;
• exacerbation of diseases indicated in the list of contraindications;
• dizziness, diarrhea, nausea, vomiting, abdominal pain and fever are symptoms of grapefruit poisoning that require immediate medical attention.

I have an opinion. Recently, American researchers announced a connection between grapefruit consumption and the development of breast cancer in women. They explain this fact by the fact that the fruit increases estrogen levels. Since this is just an assumption, research is currently underway to refute or confirm it.

Contraindications

It's good when you can eat whatever your heart desires. Not every person can boast of the absence of contraindications for the use of any product. Since grapefruit smoothies for weight loss due to the main ingredient have high acidity, the list of diseases for which you should not drink the drink is wide:

• Increased sensitivity of teeth. Acid negatively affects tooth enamel, destroying it. You may end up with toothaches and gum problems. Rinse your mouth with water after drinking a grapefruit cocktail.
• Hypertension. This is the case when organic acids can neutralize the effect of cardiac drugs. In addition, hypertensive patients may experience dizziness and rapid heartbeat.
• Gastrointestinal diseases. Absolute contraindications to drinking grapefruit cocktail are ulcers, gastritis and pancreatitis.
• Menopause. Studies have shown that daily consumption of drinks containing citrus fruits in menopausal women increases the risk of breast cancer.

Ways to lose weight

Grapefruit is a multi-faceted food that can be used in many ways for weight loss. Let's consider the methods available in dietetics.

As a dietary product

It is worth using if you are faced with the task of reducing your daily caloric intake in preparation for a new diet or stabilizing your weight. To do this, it is enough to eat one grapefruit a day, preferably in combination with any protein product (list). You can also drink tea with its peel to reduce appetite shortly before main meals.

As an option - water with grapefruit immediately after waking up. Place a slice of fruit in a glass of water, stir and drink on an empty stomach half an hour before breakfast.

Diet

• As a main product

Considering the dietary and beneficial properties of grapefruit, it is not surprising that numerous diets have been developed on its basis, in which it plays the first violin: kefir, egg, three-day low-calorie.

• As an auxiliary product

The ideal combination of citrus with proteins allows it to be used as an additional low-calorie product in many diets: fruit, vegetarian, kefir, egg, cottage cheese, milk, milk. As a rule, it is recommended to eat it in the morning along with protein foods.

Fasting day

Available in two versions. The first is to eat fruit (maximum 5 pieces of medium size) and drink unlimited amounts of water. You can lose 1.5 kg, but still get heartburn or gastritis. The second option is to drink only grapefruit juice (the daily intake in diluted form is 500 ml, in concentrated form - only 180 ml) and water. Both schemes are quite strict, with a lot of side effects, requiring preparation. So before such an extreme weight loss, you need to weigh the pros and cons so as not to harm your health (you will find recommendations for organizing a fasting day.

Wraps

For anti-cellulite pastes and scrubs, you can use the peel, seeds, zest and the pulp itself. They are ground and added to the overall composition of the product used. These can be honey, chocolate, milk, kefir wraps. However, if you prefer more aggressive mixtures (mustard, seaweed, with pepper or any other citrus), it is better not to take this fruit. Otherwise, the effect on the skin will be too powerful, and an allergic reaction is possible.

Lifehack. If you want something sweet while losing weight, eat 2-3 slices of grapefruit 20-30 minutes before this unhealthy snack. Firstly, it will reduce cravings for the forbidden by blocking appetite. Secondly, it will suppress the surge in insulin, which will not allow carbohydrates to be stored “in reserve.”

Permitted and prohibited products

Honey-grapefruit drinks and desserts are true allies in the fight against excess weight, but are by no means magic elixirs, so to achieve the desired result, you will first have to exclude all high-calorie foods from your diet, such as:

• fatty meats and fish;
• sweet pastries, pasta, yeast bread;
• smoked meats and sausages;
• peas, celery, cucumbers;
• potatoes (except baked);
• cereals;
• canned food and pickles;
• chocolate and candies;
• high fat dairy products;
• black tea, soda and alcohol.

The white list includes:

• lean meat: beef, turkey, chicken, rabbit;
• low-fat fish and seafood;
• corn, broccoli, onions, spinach, cabbage, bell peppers, greens;
• chicken and quail eggs;
• mushrooms;
• fruits (except persimmons, figs and bananas) and berries (except grapes);
• low-fat dairy products: cottage cheese, kefir, milk, yogurt, hard cheese;
• cereals;
• dried fruits and nuts (except peanuts);
• olive and linseed oil;
• herbal or green tea, rosehip decoction, freshly squeezed fruit and vegetable juices.

In addition to the drinks mentioned, during the diet it is recommended to drink a lot of pure still water - about 1.5–2 liters per day.

Features of use

Which one is healthier?

There are 4 main types of grapefruit:

• Red

The sweetest and healthiest of all. Has no seeds. The pulp is bright red, juicy, bittersweet. The peel has small dark spots.

• White

The pulp is light yellow. The peel is thick. Lots of large seeds. It contains almost no sugar, so the taste has a specific bitterness. It is this variety that nutritionists recommend consuming for weight loss and fat burning.

• Pink

The flesh is pale pink. The taste is sweet, without bitterness. The peel is thick, yellow, with red splashes. Has a rich aroma.

• Yellow

The flesh is red, but not rich in color. The number of seeds may vary (depending on the variety). The taste is sweetish, but at the same time bitter and sour. The peel is bright yellow.

How to choose

The aroma should be rich and pronounced, even through the thickness of the peel it should be clearly audible if the fruit is ripe.

The more red spots on the peel, the sweeter it is. For regular consumption, such a fruit is preferable, but for weight loss, on the contrary, you should take one that does not have such “pigmentation.”

The peel should not be wrinkled, scratched or damaged. It should be elastic and rich in color. Dark spots and dents indicate that the fruit has been stored for too long and can spoil at any time.

Even with a small size, the fruit should be heavy due to the juicy, watery pulp. If it is too light, the inside will be dry, which means it will lose its beneficial properties.

How to store

Shelf life depending on temperature:

• up to 5°C - 2-3 months;
• from 5°C to 10°C – 10-12 days;
• above 10°C - up to 10 days.

Storage conditions:

• the first method is to wrap it in paper and store it in the refrigerator, in a special compartment for fruit;
• the second way is to peel, divide into slices, put in a plastic bag and leave in the freezer;
• the third way is to cut into 4 parts, store open, containers are not necessary;
• avoid contact with other fruits;
• After purchasing, rub the peel with vegetable oil - this way it will not wrinkle and the fruit itself will not dry out.

If you feel that the smell gives off mold or dampness, do not eat such fruit - this is the first sign of spoilage.

How to clean

If you only need the pulp, it is not enough to remove only the peel - you must also remove the white film from all the segments, as well as the core with veins. They contain glycosides and quinic acid, which give a bitter taste. On the other hand, these substances are valuable for weight loss: they block the feeling of hunger and trigger fat burning processes. Therefore, you can dry grapefruit peels and use them in tea during your diet. The zest is not used in its pure form.

Rules of use

Season: from the end of June to September inclusive.

The fruit should be at room temperature when consumed. Only under this condition will the substances contained in it prove useful both for weight loss and for health in general.

Traditionally, this citrus for weight loss was advised to be eaten in the morning, washed down with milk or kefir, to start the fat burning process. And this really did have a certain effect. However, recently they have increasingly begun to say that this regimen of use has a negative effect on the condition of the stomach. Proof of this is the numerous reviews of severe heartburn. Therefore, several alternative proposals have emerged to reduce health risks:

• at night to burn fats accumulated during the day, dull appetite, which worsens in the evening when following any diet, and improve sleep;
• before and after training, as part of a protein shake to preserve muscle mass and actively burn fat.

After use, rinse your mouth with water.

If during a fasting day or diet your health worsens and the side effects do not go away within 3 hours, such weight loss should be stopped. To normalize the condition, it is recommended to first drink hot tea (preferably black) with honey, and after half an hour eat some rice or vegetables (they have absorbent properties).

In any form

• Oil

You can purchase essential grapefruit oil and use it as a massage oil (to work on problem areas), for oral use (dilute with honey and eat 2 hours before meals), as aromatherapy, adding it to weight loss baths and pastes for anti-cellulite wraps. You can read more about the properties of this ether

• Juice

Contains the same nutrients as the whole fruit. It also promotes weight loss and is actively used in diets and fasting days. However, freshly squeezed juice loses coarse plant fibers that improve digestion. The second disadvantage is that the sugar level in it is higher than in grapefruit itself, which prevents weight loss. Do not use store-bought juice for weight loss; the concentrates and dyes in the composition negate all the beneficial properties.

• Peel

The peel and zest can be added dry and fresh to tea or other drinks (10 g per glass). To do this, they can be grated or ground into powder. They reduce appetite, give a boost of energy and make the fat burning process more active.

This is interesting. American psychiatrist and neurologist Alan Hirsch conducted a series of experiments with grapefruit aroma and found that it makes women younger and more attractive in the eyes of men. However, it does not have the opposite effect (women are indifferent to this smell if it is used by the stronger sex).

Recipes

As part of any diet, it is useful to drink fat-burning grapefruit cocktails and prepare dietary salads.

Diet chicken salad

Mix the juice squeezed from ¼ lemon, 15 ml of olive oil and a little ground red pepper - this will be a salad dressing. Spread lettuce leaves on a large platter. Peel and cut into slices 1 red grapefruit. Place them on lettuce leaves. Boil 300 g of chicken breast, cut it into small pieces, place on top of grapefruit slices. Grate 100 g of Parmesan and sprinkle on top of the salad. Drizzle with dressing.

Smoothie with grapefruit

Peel and cut into large pieces 2 ripe red grapefruits. Wash and fiber 2 celery stalks. Cut the pineapple into slices, take 2 slices for the smoothie. Mix all the prepared products, add 50 g of liquid honey. Beat in a blender.

Grapefruit and soda

Mix the juice squeezed from 1 large and ripe grapefruit with 10 g of baking soda. Pour the resulting mixture into ½ cup of water. Mix. Drink on an empty stomach half an hour before breakfast.

Fat burning grapefruit drink

Peel and cut into large pieces 2 ripe red grapefruits and 2 medium oranges. Grind in a blender. Add to them 200 ml of natural yoghurt and 100 ml of 1.5% milk.

Grapefruit and honey cocktail

Squeeze juice from 1 pink grapefruit, add 100 ml of cranberry and lime juice, 50 ml of liquid honey. Beat in a blender. Add 2 ice cubes.

Grapefruit and apple

Peel and cut into large pieces 1 ripe pink grapefruit and 2 medium-sized green apples. Pour 100 ml of kefir or low-fat milk. Mix in a blender.

Kefir with grapefruit

Peel and cut into large pieces 1 ripe pink grapefruit. Pour 1% kefir into a glass. Beat in a blender.

Cooking recipes

Recipe 1 - Cocktail in a blender

There are several ways to combine ingredients. The most convenient option is to make a cocktail. For this you will need:

• large ripe grapefruit – 1 pc.;
• honey – 1 tablespoon.

Preparation

1. In this recipe it is important that the citrus is cold.
2. We extract the pulp from it, grind both ingredients in a blender until a puree is obtained.
3. If desired, you can add ice and grind again, then the cocktail will be thinner and even more chilled.

The amount of honey can also be changed, but preferably to a lesser extent. Such a drink will not only be healthy, but also tasty.

Recipe 2 - Porridge

If you don't have a blender at your disposal, you can use another method. The components are taken in the following ratio:

• grapefruits – 1 kg;
• honey – 50 g.

Preparation

1. Here you just need to extract the pulp and grind it with honey.
2. The result will be a kind of mush that you will need to eat.