Kelly D. Brownell, Ph.D., first introduced the Grapefruit Diet in 1930. Grapefruits can help with weight loss by reducing your appetite and helping flush excess fluids from the body, according to Grapefruit-diet.org. Proponents of the grapefruit diet claim that if you follow the plan, you may be able to lose around 10 pounds in just 12 days. The Grapefruit Diet Plan consists of eating lean proteins, complex carbohydrates, healthy fats, fruits and vegetables. Each meal should start with a half grapefruit. The plan emphasizes that the Grapefruit Diet Plan should be used as a means to jumpstart your weight loss, but to continue your success you will need to follow a healthy eating, exercise and lifestyle regimen.
Carbohydrates
Grapefruit-diet.org reports that you should eat three to four servings of complex carbohydrates during the day. It is recommended that you choose whole-grain carbohydrates such as brown rice rather than the processed white rice and whole-wheat pasta rather than white pasta. Carbohydrates include whole grain bagels, corn flakes, low sugar cereals, bran muffins, pasta, rice, whole grain bread and potatoes.
Proteins
At least two servings of protein per day are required on the Grapefruit Diet, according to Grapefruit-diet.org. In order to speed weight loss, it is preferable to choose lean cuts of protein such as tuna without mayonnaise, crab, lean steak, skinless chicken, fish, beans, lentils and eggs.
Fruits
In addition to grapefruit, it is recommended that you eat four to six servings of fruit per day. Fruit choices may include oranges, papayas, plums, strawberries, pears, apples, melons, grapefruit and bananas.
Vegetables
You should eat at least two to four servings of vegetables per day, according to Grapefruit-diet.org, but there's no limit with vegetables and you should feel free to eat as much as you would like. Recommended vegetables include spinach, peas, corn, salad, cucumbers, carrots, celery, asparagus and broccoli.
Dairy
Dairy is allowed on the Grapefruit Diet and Grapefruit-diet.org recommends one to two servings per day. These may include cheese, milk, yogurt and cottage cheese.
Sample Menu
A day in the life of the Grapefruit Diet may look something like the following, according to Everydaydiet.org. For each meal, the grapefruit and grapefruit juice may not contain added sugar or sweeteners. The day starts with a half grapefruit, two eggs and two slices of bacon for breakfast. Lunch is half a grapefruit or 4 oz. of grapefruit juice, any type of meat that you desire with a salad. You may eat as much meat as you like and you are able to use any type of dressing that you prefer on the salad. Dinner starts with half a grapefruit or 4 oz. of grapefruit juice, followed by any type and any amount of meat or fish and steamed or grilled vegetables of your choice. You may have a bedtime snack consisting of 8 oz. of either tomato juice or skim milk.
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