Grapefruit diet
     The Classical Grapefruit Diet is a very low calorie diet (VLCD) contains about 800 calories per day. It is really very low. Most people will lose weight with Grapefruit Diet or not when calories are reduced to 1000-1200 calories. In fact intake 800 calories is really starvation. In fact it may be the reason of splitting headache and others health issues.

Nutrition details of The Grapefruit & Grapefruit juice:

Grapefruit nutritional value Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
Grapefruit small (100g/ 3.5 oz) 32 0.1 0.1 0 0 8.1 7 1.1 0.5 12 139
Grapefruit juice pink or white fresh (180g/ 6.3 oz) 73 0.2 0.1 0 2 17.3 17.1 0.2 0.9 16.8 303
total 105 0.3 g 0.2 g 0 mg 2 mg 25.4 g 24.1 g 1.3 g 1.4 g 28.8 mg 442 mg
dv1, %    5.3 0.5 0.9 0 0.1 10.2 53.6 5.9 3 2.9 9.4

1 day
Breakfast:
Grapefruit or grapefruit juice, 2 slices of ham, a cup tea without sugar
Day meal: Breakfast Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
1 Grapefruit medium (130g/ 4.5 oz) 41 0.1 0.1 0 0 10.3 8.9 1.4 0.8 15.4 177
2 slices of ham (11% fat) 91 4.8 1.6 32 730 2.1 0 0.7 9.3 13.4 160.7
total 132 4.9 g 1.7 g 32 mg 730 mg 12.4 g 8.9 g 2.1 g 10.1 g 28.8 mg 337.7 mg
dv1, %    6.6 7.4 7.7 10.7 48.7 5 19.8 9.5 22 2.9 7.2
Lunch:
A cup of vegetable salad, a cup tea.
Food Lunch Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
1 Salad Summer Breath 315 16.8 2.9 53 1295 19.2 19.4 7.9 24.7 59.9 1179
total 315 16.8 g 2.9 g 53 mg 1295 mg 19.2 g 19.4 g 7.9 g 24.7 g 59.9 mg 1179 mg
dv1, %    15.8 25.5 13.2 17.7 86.3 7.7 43.1 35.9 53.7 6 25.1
Snack:
Green Apple medium.
Day Sack Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
1 Green Apple(180 g / 6.3 oz) 93 0.3 0.1 0 2 24.6 18.2 4.3 0.6 10.2 192
total 93 0.3 g 0.1 g 0 mg 2 mg 24.6 g 18.2 g 4.3 g 0.6 g 10.2 mg 192 mg
dv1, %    4.7 0.5 0.5 0 0.1 9.8 40.4 19.5 1.3 1 4.1
Dinner:
Boiled beef 90 % lean meat (4 oz / 100 g), lettuce as much as you want, 2 cookies of graham bread or graham cracker, a slice of cheese (any kind), a cup of tea with honey (1 teaspoon).
Day Dinner Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
1 Boiled beef 90 % lean meat (100 g/ 4 oz) 134 4 2.7 45 2 0 0 0 16 11 287
2 cookies of graham cracker (14g/ 0.5 oz) 59 1.4 0.2 0 85 4.4 3.7 0.3 16 3.4 19
Cheese 1 slice(30 g / 1 oz) 113 9.4 5.9 29 174 0.4 0.1 0 7 202 27.8
honey 1 teaspoon(20 g/ 0.7 oz) 64 0 0 0 1 17.3 17.2 0.1 0.1 1.2 10.8
total 370 14.8 g 8.8 g 74 mg 262 mg 22.1 g 21 g 0.4 g 39.1 g 217.6 mg 344.6 mg
dv1, %    18.5 22.4 40 24.7 17.5 8.8 46.7 1.8 85 21.8 7.3
Light supper:
Grapefruit or grapefruit juice with graham cracker (very little).
Day Light supper Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
1 Grapefruit medium (130g/ 4.5 oz) 41 0.1 0.1 0 0 10.3 8.9 1.4 0.8 15.4 177
2 cookies of graham cracker (14g/ 0.5 oz) 59 1.4 0.2 0 85 4.4 3.7 0.3 16 3.4 19
total 100 1.5 g 0.3 g 0 mg 85 mg 14.7 g 12.6 g 1.7 g 16.8 g 18.8 mg 196 mg
dv1, %    5 2.3 1.4 0 5.7 5.9 28 7.7 36.5 1.9 4.2

Total Day 1
Day All meals Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
1 Breakfast 432 4.9 1.7 32 730 12.4 8.9 2.1 10.1 28.8 337.7
Lunch 315 16.8 2.9 53 1295 19.2 19.4 7.9 24.7 59.9 1179
Snack 93 0.3 0.1 0 2 24.6 18.2 4.3 0.6 10.2 192
Dinner 370 14.8 8.8 74 262 22.1 21 0.4 39.1 217.6 344.6
Light supper 100 1.5 0.3 0 85 14.7 12.6 1.7 16.8 18.8 196
total 1310 38.3 g 13.8 g 159 mg 2374 mg 93 g 80.1 g 16.4 g 91.3 g 335.3 mg 2249.3 mg
dv1, %    65.5 58 62.7 53 158.3 37.2 178 74.5 198.5 33.5 47.9
2 day
Breakfast:
Grapefruit or grapefruit juice, 2 hard-boiled eggs, 2 slices of graham bread or graham cracker, a cup tea without sugar.
Day Breakfast Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
2 Grapefruit (medium) (130g / 4.5 oz) 41 0.1 0.1 0 0 10.3 8.9 1.4 0.8 15.4 177.9
2 hard-boiled eggs (large) (100 g / 3.6 oz) 155 10.6 3.3 424 124 1.1 1.1 0 12.6 50 126
2 cookies of graham cracker (14g/ 0.5 oz) 59 1.4 0.2 0 85 4.4 3.7 0.3 16 3.4 19
total 255 12.1 g 3.6 g 424 mg 209 mg 15.8 g 13.7 g 1.7 g 29.4 g 68.8 mg 322.9 mg
dv1, %    12.8 18.3 16.4 141.3 13.9 6.3 30.4 7.7 63.9 6.9 6.9
Lunch:
2 ounces of cheese of any kind (fat 20-30 percents),2 boiled potatoes with 1 table-spoon of olive oil, a cup a tea without sugar.
Lunch:
Day Meal: Lunch Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
2 2 ounces of cheese of any kind (Cheddar) (60 g / 2 oz) 229 18.8 12 60 352 0.7 0.3 0 14.1 408.8 55.6
2 boiled potatoes (medium) (150 g / 5.3 oz) 130 0.4 0.1 0 82 53.5 9.3 7.6 4.1 81.5 394.6
1 table-spoon of olive oil (15 g / 0.5 oz) 120 14 2 0 0 0 0 0 0 0 0
total 479 33.2 g 14.1 g 60 mg 434 mg 54.2 g 9.6 g 7.6 g 18.2 g 490.3 mg 450.2 mg
dv1, %    29 50.3 64.1 20 28.9 21.7 39.1 34.5 39.6 49 16
Snack:
Nectarine
Day Meal: Snack Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
2 Nectarine (medium) (140 g / 5 oz) 62 0.5 0.1 0 0 15 11.2 2.4 1.5 8.5 285.4
total 62 0.5 g 0.1 g 0 mg 0 mg 15 g 11.2 g 2.4 g 1.5 g 8.5 mg 285.4 mg
dv1, %    3.1 0.8 0.5 0 0 6 24.9 10.9 3.3 0.9 6.1
Dinner:
Fish of any kind (4 ounces), lettuce salad, green tea without sugar.
Day Meal:Dinner Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
2 Atlantic salmon, cooked (120g/ 4 oz) 230 14 2.8 71 69 0 0 0 25 17 433
Lettuce salad 123 6.5 1.1 0 606.5 16.1 7.6 6 3.5 89 665.8
total 353 20.5 g 3.9 g 71 mg 675.5 mg 16.1 g 7.6 g 6 g 28.5 g 106 mg 1098.8 mg
dv1, %    17.7 31.1 17.7 23.7 45 6.4 16.9 27.3 62 10.6 23.4
Light supper:
Grapefruit or grapefruit juice with graham cracker (very little).

Total Day 2
Day All meals Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
2 Breakfast 255 12.1 3.6 424 209 15.8 13.7 1.7 29.4 68.8 322.9
Lunch 479 33.2 14.1 60 434 54.2 9.6 7.6 18.2 490.3 450.2
Snack 62 0.5 0.1 0 0 15 11.2 2.4 1.5 8.5 285.4
Dinner 353 20.5 3.9 71 675.5 16.1 7.6 6 28.5 106 1098.8
Light supper 100 1.5 0.3 0 85 14.7 12.6 1.7 16.8 18.8 196
total 1249 67.8 g 22 g 555 mg 1403.5 mg 115.8 g 54.7 g 19.4 g 94.4 g 692.4 mg 2353.3 mg
dv1, %    62.5 102.7 100 185 93.6 46.3 121.6 88.2 205.2 69.2 50.1
3 day
Breakfast:
Grapefruit, 3 table-spoons of oatmeal with nuts with yogurt or milk (or muesli (cereals) you prefer), a cup tea without sugar.
Day Meal: Breakfast Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
3 Grapefruit small (100g/ 3.5 oz) 32 0.1 0.1 0 0 8.1 7 1.1 0.5 12 139
Oatmeal (45g/ 1.5 oz) 31 0.7 0.1 0 2 5.3 0.1 0.7 1.1 3.9 30.7
Almonds (8g/ 0.2 oz) 35 3 0.2 0 0 1.2 0.3 0.7 1.3 14.9 43.7
total 98 3.8 g 0.4 g 0 mg 2 mg 14.6 g 7.4 g 2.5 g 2.9 g 30.8 mg 213.4 mg
dv1, %    4.9 5.8 1.8 0 0.1 5.8 16.4 11.4 6.3 3.1 4.5
Lunch:
Grapefruit, a bowl of vegetable soup with two slices of dry bread, 2 slices of cheese (any kind), a cup tea without sugar.
Day Meal: Lunch Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
3 Soup 1 portion 140 10.5 2.1 9 86 15.2 8.3 3.4 4.3 97.5 389.8
2 slices of bread (28g /1 oz) 74 0.9 0.2 0 137 13.7 1.3 0.8 2.6 72.2 31.3
2 slices of cheese Cheddar (50g/ 2 oz) 226 18.6 11.8 59 348 0.7 0.3 0 13.9 403.8 54.9
total 440 30 g 14.1 g 68 mg 571 mg 29.6 g 9.9 g 4.2 g 20.8 g 573.5 mg 476 mg
dv1, %    22 45.5 64.1 22.7 38.1 11.8 22 19.1 45.2 57.4 10.1
Snack:
Any fruit.
Day Meal: Snack Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
3 Apple (small) (100g /3.6 oz) 53 0.2 0.1 0 1 14.1 10.6 2.4 0.3 6.1 109.1
total 53 0.2 g 0.1 g 0 mg 1 mg 14.1 g 10.6 g 2.4 g 0.3 g 6.1 mg 109.1 mg
dv1, %    2.7 0.3 0.5 0 0.1 5.6 23.6 10.9 0.7 0.6 2.3
Dinner:
7 ounces of boiled chicken, 2 baked tomatoes, 2 slices of bread, green tea without sugar.
Day Meal: Dinner Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
3 7 ounces of boiled chicken (196g /7 oz) 218 2.5 0.7 115 129 0 0 0 45.8 21.8 506
2 baked tomatoes (100g /3.2 oz) 33 0.4 0.1 0 9 7.1 4.8 2.2 1.6 18.2 431.3
2 slices of bread (28g /1 oz) 74 0.9 0.2 0 137 13.7 1.3 0.8 2.6 72.2 31.3
total 325 3.8 g 1 g 115 mg 275 mg 20.8 g 6.1 g 3 g 50 g 112.2 mg 968.6 mg
dv1, %    16.3 5.8 4.5 38.3 18.3 8.3 13.6 13.6 108.7 11.2 20.6
Light supper:
Grapefruit or grapefruit juice with graham cracker (very little).

Total Day 3

Day All meals Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
3 Breakfast 98 3.8 0.4 0 2 14.6 7.4 2.5 2.9 30.8 213.4
Lunch 440 30 14.1 68 571 29.6 9.9 4.2 20.8 573.5 476
Snack 53 0.2 0.1 0 1 14.1 10.6 2.4 0.3 6.1 109.1
Dinner 325 3.8 1 115 275 20.8 6.1 3 50 112.2 968.6
Light supper 100 1.5 0.3 0 85 14.7 12.6 1.7 16.8 18.8 196
total 1016 39.3 g 15.9 g 183 mg 934 mg 93.8 g 46.6 g 13.8 g 90.8 g 741.4 mg 1963.1 mg
dv1, %    50.8 59.5 72.3 61 62.3 37.5 103.6 62.7 197.4 74.1 41.8

4 day
Breakfast:
A glass of tomato juice, 1 boiled egg, graham cracker, a cup of tea with slice of lemon without sugar.
Lunch:
Grapefruit, 6 ounces of fry fish (non-fat), a cup of coleslaw (salad - cabbage, carrot, green onion dressed with mayonnaise), a cup tea without sugar.
Snack:
Any fruit.
Dinner:
10 ounces of stewed vegetables (cabbage, beetroot, celery, squash and maybe some vegetables else you prefer), 2 slices of bread, green tea without sugar.
Light supper:
Grapefruit or grapefruit juice with graham cracker (very little).

5 day
Breakfast:
A bowl of fruit salad (grapefruit, orange, apple, pear), a cup of tea without sugar.
Lunch:
A large baked potato,8 ounces of salad (cabbage, celery, tomato, cucumber), 2 slices of ham, 2 slices of dry bread, a cup tea without sugar.
Snack:
Any fruit.
Dinner:
10 ounces of stewed vegetables (cabbage, beetroot, celery, squash and maybe some vegetables else you prefer), 3 ounces of boiled chicken, a glass of tomato juice.
Light supper:
Grapefruit or grapefruit juice with graham cracker (very little).

6 day
Breakfast:
Grapefruit or grapefruit juice, 2 hard-boiled eggs, graham cracker, 2 slices of ham, a cup tea without sugar.
Lunch:
Grapefruit, 10 ounces of stewed vegetables (cabbage, beet, celery, squash), a cup lentil soup, a cup of tea without sugar.
Snack:
Any fruit.
Dinner:
Fish of any kind (6 ounces), 8 ounces of green salad with sauce (lemon, olive oil), 2 slices of bread, green tea without sugar.
Light supper:
Grapefruit or grapefruit juice with graham cracker (very little).

7 day
Breakfast:
Grapefruit or grapefruit juice, 2 slices of ham, 2 slices of bread, 1 ounce of butter, a cup of tea without sugar.
Lunch:
Grapefruit, 6 ounces of braised or baked pork tenderloin, 8 ounces of vegetable salad with lemon sauce, a cup of tea without sugar.
Snack:
Any fruit.
Dinner:
Boiled or fry meat (6 ounces), green salad with lemon sauce, a cup of tea with honey (1 teaspoon).
Light supper:
Grapefruit or grapefruit juice with graham cracker (very little).
 
Salad «Summer breath»:
 
Servings: 1
  • 2 fresh tomatoes (120 g / 4.3 oz)
  • 1 fresh cucumber (290 g / 10.6 oz)
  • lettuce (30 g / 1 oz)
Directions:
Cut up the tomatoes and cucumbers. Place into mixing bowl: lettuce, tomatoes, cucumbers and dressing. Toss, cover and refrigerate. Add sunflower seed before serving.

Nutrition table for 1 serving
 
Food Salad «Summer breath» Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
Ingredients: 2 tomatoes( 120 g /4.3 oz) 44 0.5 0.1 0 12 9.6 3 6.5 2.2 24.6 583
cucumber( 100 g / 3.5 oz) 15 0.1 0.1 0 2 3.4 1.5 0.4 0.7 16 147
lettuce (30 g / 1 oz) 5 0.1 0.1 0 2 0.9 10.5 0.4 0.3 9.2 69.2
turkey breast luncheon meat 6 slices (120 g / 4.5 oz) 131 2.1 0.6 53 1279 5.3 4.4 0.6 21.5 10.1 380
1 tablespoon of olive oil (15g/ 0.5 oz) 120 14 2 0 0 0 0 0 0 0 0
total 315 16.8 g 2.9 g 53 mg 1295 mg 19.2 g 19.4 g 7.9 g 24.7 g 59.9 mg 1179.2 mg
dv1, %    15.8 25.5 13.2 17.7 86.3 7.7 43.1 35.9 53.7 6 25.1
 
Lettuce salad
 
Servings: 1
  • 5 lettuce leaves (outer) (140g /5 oz)
  • 1 onion (114.8 g/ 4.1 oz)
  • 1 tomato (90g/ 3.2 oz)
  • 1 cucumber (150g / 5.3 oz)
  • 1 tablespoons olive oil ( 15 g / 0.5 oz)
  • 1 teaspoon balsamic vinegar (6g/ 0.2 oz)
Directions:
Clean and chop lettuce leaves and put to a salad bowl. Chop tomato, onion and cucumber, better finely. Slice the olives in half. Add all this to the salad bowl. Whisk oil and vinegar. Chill for half an hour, then serve. Bon appetit!

Nutrition table for 1 serving
Food Lettuce salad Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
Salad 5 lettuce leaves (outer) (140g /5 oz) 24 0.4 0.1 0 11 4.6 1.7 2.9 1.7 46.2 345.8
1 onion (60 g/ 4.1 oz) 24 0.1 0.1 0 1.5 5.6 2.5 0.8 0.5 12.7 82.6
1 tomato (90g/ 3.2 oz) 16 0.2 0.1 0 5 3.6 2.4 1.1 0.8 9.1 215.7
7 pickled green olives (20g/ 0.7 oz) 27 2.9 0.4 0 294 0.7 0.1 0.6 0.2 9.8 7.9
1 tablespoon olive oil (15g/ 0.5 oz) 27 2.9 0.4 0 294 0.7 0.1 0.6 0.2 9.8 7.9
1 teaspoon balsamic vinegar (6g/ 0.2 oz) 5 0 0 0 1 0.9 0.8 0 0.1 1.4 5.9
total 123 6.5 g 1.1 g 0 mg 606.5 mg 16.1 g 7.6 g 6 g 3.5 g 89 mg 665.8 mg
dv1, %    6.2 9.8 5 0 40.4 6.4 16.9 27.3 7.6 8.9 14.2
 
Vegetable Soup
 
Servings: 2
  • 1 carrot (small) (50 g/ 1.8 oz)
  • 8 cherry tomatoes (20g / 4.8oz)
  • ¼ onion (28 g / 1 oz)
  • 1 Cube Cheddar Cheese (20g / 0.6 oz))
  • 7 strips celery (3g /0.1 oz)
  • 1 Red Sweet Pepper (115g / 4.1 oz)
  • 1 tablespoons olive oil ( 15 g / 0.5 oz)
Directions:
All the vegetables are thoroughly washed. Further purified onion, chop it, rub it through a carrot grater. Put it in a pan, fry the onions and carrots with 1 tablespoon of olive oil. Chop celery, tomatoes, cheese and pepper. Put it in boiling salted water. Once the vegetables are cooked, add ready-made onion and carrot. Cook until tender.

Nutrition table for 2 serving
Day Meal: Soup Cal Tot.F Sat.F Chol Na Carb Sug Fib Prot Ca K
3 1 carrot (small) (50 g/ 1.8 oz) 21 0.1 0.1 0 35 4.8 2.3 1.4 0.5 16.7 161.6
8 cherry tomatoes (20g / 4.8oz) 24 0.3 0.1 0 7 5.3 3.6 1.6 1.2 13.6 322.3
¼ onion (28 g / 1olk oz) 12 0.1 0.1 0 3 11.6 4.9 1.6 1.1 25.3 165.6
1 Cube Cheddar Cheese (20g / 0.6 oz) 69 5.6 3.6 18 106 0.2 0.1 0 4.2 122.6 16.7
7 strips celery (3g /0.1 oz) 4 0.1 0.1 0 22 1 0.5 0.4 0.2 11.2 72.8
1 Red Sweet Pepper (115g / 4.1 oz) 30 0.3 0.1 0 2 7.3 4.9 2.4 1.1 8.1 244.8
1 tablespoon olive oil ( 14g/ 0.5 oz) 120 14 0 0 0 0 0 0 0 0 0
total 280 20.5 g 4.1 g 18 mg 175 mg 30.2 g 16.3 g 7.4 g 8.3 g 197.5 mg 983.8 mg
dv1, %    14 31.1 18.6 6 11.7 12.1 36.2 33.6 18 19.7 20.9
     Advice: drink green tea without sugar; you can add honey (1 teaspoon). Avoid salt (permit only 1/4 tea-spoon of salt per day), replace it garlic. The grapefruit juice is important because it acts as a catalyst that starts the burning fat process.

 









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