Remember the "grapefruit diet"? Well, grapefruits are once again a
hot weight-loss food! But are they all they’re cracked up to be? I'm
Hungry Girl Lisa Lillien, and I'm investigating...
Here’s an overview of the claims that link grapefruit to weight loss…
Studies have shown that a compound called naringin in grapefruit could lower blood sugar and lead to weight loss. In one study,
obese people who ate half a grapefruit before meals for 12 weeks lost
significantly more weight than a non-grapefruit-eating control group.
Another common claim about grapefruit is
that it’s a "negative-calorie" food, which means that you burn more
calories chewing and digesting the fruit than you consume eating it. And
when we burn more calories than we consume, we lose weight.
Some researchers even claim that simply smelling the essential oil that comes from grapefruit can help curb cravings.
Here’s my take on those claims…
There does
seem to be some truth to the assertion that eating the big pink fruit
before meals can help lower blood sugar and help burn away a few pounds.
But it’s definitely not a miracle food -- eating any fruit
before a meal could help with weight loss, because it takes the edge off
your hunger and could curb the amount of calories you consume.
Be
careful about the "negative-calorie" claim: Yes, grapefruit contains a
reasonably small number of calories, but it’s not like celery, where
you'd need to chomp your way through FOUR 12-inch stalks before taking
in 40 calories. Just half of a medium grapefruit has around 40 calories.
So unless you're doing jumping jacks while you peel, eat, and digest
it, it's unlikely you're burning more than you're consuming.
As for that grapefruit sniffing claim, I
wouldn't put too much stock into it. It's based on one study... done on
mice. And I'd imagine mice don't have big appetites to begin with.
(Kidding! Sort of...)
And here's why I think grapefruits could support your weight loss or maintenance after all...
An 80-calorie grapefruit has nearly 3 grams of naturally occurring fiber.
That spells L-O-W C-A-L and F-I-L-L-I-N-G. A
low-calorie snack benefits your diet for obvious reasons, and a filling
one will leave you less likely to keep on eating!
It's much pretty
impossible to go overboard with grapefruit. Between the tart taste and
time and effort it takes to peel 'em, you can't exactly mindlessly munch
your way through several hundred calories' worth. Now bananas... that's another story.
Grapefruit
is such a unique and flavorful fruit. It's a fantastic way to bring
tons of flavor to other healthy food. (Keep reading to see what I
mean!) And when healthy food tastes great, you're less likely to turn to
the bad-for-you stuff.
Meal and Snack Ideas
In fruit salad. Grapefruit
is a great addition to fruit salad because its tart taste balances out
the flavor of the sweeter fruits. Try it with chopped Fuji apples,
blueberries, and peaches!
In salads. Throw a few
wedges over chopped lettuce with chicken, and/or squeeze some of the
juice over your salad for a delicious light dressing. Toss some avocado
in there too... It's a great combo! (Click here to read up on avocado's connection to your weight.)
As a lemon swap. Grapefruit
wedges can be used just like lemon wedges. Serve chicken or fish with a
few wedges, add 'em to water (still or sparkling), or give your iced
tea a spritz!
In cocktails. Mix a shot of vodka
with no-calorie lemon-lime soda and a generous squeeze of grapefruit...
Yummy! You can even muddle grapefruit with mint and stevia for an
updated spin on a mojito; just add rum and club soda!
Solo! I
can’t forget about my favorite way to eat a grapefruit… Cut it in half,
sprinkle it with a bit of stevia (or your no-calorie sweetener of
choice), and dig in!
HG Heads-up: Studies
have shown that consuming grapefruit with certain meds can have adverse
health effects -- if you’re on any medications, check with your doctor
before adding grapefruit to your diet.
By Lisa Lillien, a.k.a. Hungry Girl
Diet Advice Expert
