"The grapefruit diet — it’s been in, it’s been out, it’s been in, it’s been out. But today it’s back in,” Dr. Oz recently declared. “Grapefruit’s back for weight loss and better than ever!” A lot of credit goes to natural health expert and The Dr. Oz Show regular Kellyann Petrucci, N.D., whose new-and-improved grapefruit diet turbocharges fat-fighting compounds in the fruit using modern science and a host of other super-nutrients.
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So, unlike ’80s fad diets that included little more than grapefruit and black coffee, “this is a way of doing it that makes sense and is smart,” Dr. Oz insisted. “And we’ve already seen evidence that it works.” In fact, when Dr. Oz had folks test Dr. Kellyann’s grapefruit-powered menus, they shed up to nine pounds in just seven days. And women who’ve used grapefruit to jumpstart long-term healthy eating report losing up to 30 pounds in 12 weeks. No wonder the approach is winning raves from not only Dr. Oz but also just about every dieter who tries it! How well will it work for you? We’ve gathered everything you need to know to find out.
“The golden rule is to eat half a grapefruit at every meal,” Dr. Oz explained. It’s a “dosage” that has proven effective in university research and at Dr. Kellyann’s Pennsylvania clinic. To maximize the benefits of the citrus, Dr. Kellyann has dieters round out meals with unlimited veggies plus healthy servings of metabolism-boosting protein, anti-inflammatory grains and hunger- killing natural fats.
Exciting preliminary evidence from Japan shows that a compound called nootkatone—which helps create grapefruit’s aroma — may significantly reduce hunger and “can stimulate metabolism and ramp up weight loss,” reveals Dr. Kellyann.
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Nootkatone is so promising, it has the attention of pharmaceutical companies. Yet Dr. Kellyann says whole grapefruit may offer more benefits than a supplement. Credit goes to a host of slimming compounds, including a hefty dose of vitamin C, which is linked to a 20 percent faster metabolism. Findings also hint that an antioxidant in grapefruit called naringenin may act like lighter fluid in the liver, prompting the organ to burn fat faster. And per the journal Nutrition, lycopene — a pigment in pink and red grapefruit — raises levels of a belly-flattening hormone called adiponectin.
Not convinced? Evidence from the famous Scripps Clinic found that nutrients in grapefruit — including all of its antioxidants plus loads of fiber — dramatically lower levels of the hormone insulin, helping regular grapefruit eaters lose up to 500 percent more weight than those who skip the fruit!
Grapefruit can give any healthy eating plan an edge. But to take it to the next level, Dr. Kellyann’s uses the fruit to anchor meals that also boost its benefits. Protein and antioxidant-rich veggies further rev metabolism, for example. Antioxidants and natural fat also help soothe a type of inflammation in our bodies that is linked to slow metabolism.
And Dr. Kellyann has folks get their starch from “ancient grains”—including quinoa, farro, teff and spelt (all sold near rice in your supermarket). “Unlike wheat, corn and most modern grains, ancient grains haven’t been genetically modified, and I find our bodies respond to them far better,” she explains. One big reason is that they also help prevent blood-sugar spikes and inflammation, which can drive belly fat storage, cravings and bloating. The impact on bloat is so great, Dr. Oz said that having ancient grains plus grapefruit at dinner is a new strategy that lets “you wake up with a fl atter belly!”
Our nutrition team used the same guidelines Dr. Kellyann shared with Dr. Oz to create this special version of her new grapefruit diet. To help you get noticeable results quickly, the plan keeps calories low — but it also provides lots of nutrients from grapefruit and other foods to keep hunger and cravings down, so you’ll barely notice you’re eating less. Because these meals skip inflammatory foods (like sugar, wheat and processed junk) and load you up on anti-inflammatory nutrients, you should eliminate a good bit of bloat, too. While using this plan, be sure to drink plenty of water. Add other ultra-low-cal extra (spices, vinegar, zero-cal sweetener) as desired. Always get a doctor’s okay to try a new plan.
2 hard-cooked eggs or 3 links organic chicken breakfast sausage (such as Amylu’s or Aidells brands) or 4 oz. nitrate-free ham
Overnight Chia Protein Pudding: In jar with lid, mix 1/2 cup coconut milk, 1/4 cup chia seeds, 1 scoop no sugar-added protein powder (any flavor) plus stevia and spices/extract to taste; shake vigorously chill overnight and enjoy; serves 2
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Grapefruit and Avocado Salad: segments of 1/2 grapefruit and 1/3 diced avocado over unlimited baby spinach or kale; top with a squeeze of grapefruit or lemon juice for dressing; add 1 Tbs. toasted almonds, if desired
Spicy Peanut Zoodles: Whisk 1 Tbs. water, juice of 1/4 lime, 1/2 Tbs. peanut butter, 1/4 tsp. soy
sauce, 1/4 tsp. rice wine vinegar, minced garlic, ginger, red chili and stevia to taste; toss with spiralized zucchini and any other veggies desired; drizzle with 1 tsp. sesame oil
Unlimited chopped veggies and fresh herbs simmered in 2 cups reduced-sodium or bone broth; serve drizzled with 1 Tbs. olive oil
4 oz. chicken, fish, lean beef or eggs. Unlimited veggies sautéed in olive oil spray Unlimited veggies with Walden Farms zero-cal dressing 1 cup cooked ancient grains such as quinoa, faro, freekeh or spelt; top with herbs and optional 1 tsp. olive oil
Grapefruit Power Protein Bowl: 4 oz. grilled chicken, segments from 1/2 grapefruit and 1 cup cooked quinoa over unlimited leafy greens, red onion and bell pepper; dress with a squeeze of grapefruit juice, optional 1 tsp. olive oil, herbs to taste
Summer Shrimp Bowl: Sauté unlimited tomato and zucchini in olive oil spray; toss with 4 oz. cooked shrimp, 1 cup cooked spelt or quinoa, juice of 1/4 lemon, optional 1 tsp. olive oil and oregano to taste
1/2 grapefruit, broiled to add sweetness
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At each meal, enjoy one-half grapefruit and unlimited nonstarchy veggies. At breakfast, add a
serving of protein rich in natural fat, such as eggs or chia. At lunch, stick to veggies and healthy
fat. At dinner, mix protein, veggies, fat and one cup cooked quinoa, farro, freekeh, spelt or teff.
After one to two weeks, add an extra 8 oz. of protein, 2 Tbs. of fat and 1-2 cups of ancient grain
each day; continue enjoying one-half grapefruit at most meals. Find more tips at DrKellyann.com.
This story originally appeared in our print magazine.
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