Grapefruit and Weight Loss?
... Does it Really Work?

(Part 2)

Continued from Part 1
Grapefruit and weight loss research confirms grapefruit*, a high fiber, low glycemic food, (see others below) helps control insatiable snacking urges, and lowers insulin levels and weight.

This study helps me understand better why I'm able to maintain my weight and improve my sleep quality. ... By being selective with my snacking I'm balancing my ghrelin and leptin hormones.

My favourite--grapefruit--is just one of many great low glycemic foods that doesn't cause blood sugar to spike. I find its fresh, juicy and moderate sweetness, curbs my craving for carbohydrate-type foods, i.e., crackers, cookies, chocolate brownies. (see more low glycemic food choices below)

Grapefruit and Weight Loss Findings

The more your blood sugar spikes, the more rapid your pancreas has to produce insulin. This is what leads to subsequent insulin resistance and future diseases such as diabetes, heart problems, stroke, cancer, and arthritis, to name a few.

grapefruit and weight loss

The glycemic index is a measurement of how fast food items turns to sugar and then fat -- especially dangerous belly fat. Eating low glycemic foods lowers insulin levels and increases weight loss -- an effective and delicious fat preventative solution.

I can't imagine why anyone struggling with sleep and weight gain issues wouldn't try grapefruit. They go hand in hand -- grapefruit and weight loss.

Warning: Do not undo grapefruit's low glycemic and low sugar effect by sprinkling on sugar. You wouldn't add a spoonful of sugar to an orange, would you?

My favorite way to eat a grapefruit is to peel it and eat it segment by segment, just like an orange. Don't discard the membrane ... eat it! It's beneficial fiber. Discover the refreshing sweet and sour sensation and watch your waistline shrink.

In addition to supporting your sleep apnea weight loss, there are many more health benefits from increasing your fiber, such as a colorectal cancer preventative.

grapefruit and weight loss2

Grapefruit is only one of the high fiber, low glycemic foods to try for weight loss and overall good health. The following is a partial list of snacks, legumes (beans, lentils, dals), vegetables, fruits and whole grains that provide a greater feeling of fullness with a moderate effect on blood sugar levels.

New Study Concludes:
Grapefruit 'Significantly" Improves Cholesterol Levels

So in addition to grapefruit's weight loss, blood sugar regulating and sleep benefits, a new study by the Vanderbilt University School of Medicine, Nashville, Tennessee, USA has found a significant improvement in HDL-cholesterols levels in obese adults that were in either the grapefruit fruit or juice groups vs. those who were in the water group.
This study also confirmed grapefruit's effectiveness in
reducing fat,
waist circumference and weight.
Read the National Institutes of Health Pubmed research abstract here

The Grapefruit and Weight Loss Secret -- Try Low Glycemic Foods
Snacks, Nuts and Seeds:

  • Hummus
  • Peanuts
  • Walnuts
  • Cashews
  • Almonds
  • Hazelnuts
  • Macadamia
  • Pecans
  • Walnuts
  • Flax
  • Chia
  • Pumpkin
  • Sunflower
  • Hemp


  • Milk, Whole
  • Yogurt, Plain
  • Eggs, boiled, poached

Meat and Fish:

  • Beef
  • Chicken
  • Lamb
  • Pork
  • Veal
  • Deer (Venison)
  • Elk
  • Buffalo
  • Duck
  • Turkey

Legumes, Lentils and Dals:

  • Kidney Beans
  • Butter Beans
  • Chick Peas
  • Haricot/Navy Beans
  • Pinto Beans
  • Black Eyed Beans
  • Yellow Split Peas


  • Green Peas
  • Carrots, raw and boiled
  • Celery
  • Eggplant or Aubergine
  • Broccoli, cooked
  • Cauliflower
  • Cabbage, cooked
  • Mushrooms
  • Spinach
  • Tomatoes
  • Chillies
  • Lettuce
  • Green Beans
  • Red Peppers
  • Onions  


  • Sweet Cherries, raw
  • Plums
  • Grapefruit
  • Peaches
  • Apples, with skin
  • Pears
  • Grapes
  • Kiwi Fruit
  • Oranges
  • Strawberries

Please note: Although there are other items categorized as low glycemic foods, I've purposely left off sugar snacks and grain categories, including corn, for a quicker weight loss and health effect. Also avoid starches such as potatoes and white rice as well as sugar and salt. Including protein with all your meals and snacks helps increase your metabolism and control your insulin production. Keep your fruit consumption low.

Even though grapefruit is one of my favorite snacking foods, because of its many health and sleep benefits as mentioned here and in Part 1 , eating too much of a good thing negates beneficial effects. Adopt a moderate food consumption including grapefruit and weight loss will be your reward.

Now that you know about the grapefruit and weight loss connection, you too can be in control of your health, sleep and weight by eating a balanced, nutritionally-rich diet by replacing your sugar and carbohydrate snack cravings with low glycemic foods.

*Be sure to check with your health professional for any contraindications that grapefruit may have on your medications. (Read University of Florida's comments, in Part 1)

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