Surely you have heard of the famous pineapple diet. In this article, we will tell you everything you need to know to lose weight without falling for the tricks of fad diets.
What is the pineapple diet about?
The pineapple diet is a diet that consists of consuming one or two slices of pineapple at each meal. That is, this diet proposes that at breakfast, snack, lunch, snack, and dinner, low-calorie foods are consumed accompanied by one or two slices of pineapple.
This diet focuses above all on generating a caloric deficit, incorporating foods that contain little or no fat or calories, and with each proposal, it seeks to reach a maximum of 1000kcal per day. It would be very difficult not to lose weight in those conditions.
If you are looking to lose weight quickly, do not abandon this article because, in the end, I am going to give you the real advice to lose weight quickly.
Here I leave the proposal that everyone (with some variations) offers on the network:
Breakfast: two slices of pineapple, low-fat yogurt, and a coffee with skim milk.
Collation: two slices of pineapple or their juice.
Lunch: two slices of pineapple with 100g of boiled or grilled chicken breast without oil.
Snack: two slices of pineapple.
Dinner: two slices of pineapple and a can of tuna.
Generally, this diet also proposes drinking “as much green tea as you want” and “lemon juice with chia.” CAUTION: It is very dangerous to consume pineapple with lemon.
Does the pineapple diet help you lose weight?
Yes, this diet helps to “lose weight”. If what you are looking for is to drastically lower the number of the scale/balance then yes.
Even so, this diet does not prove to be effective for what really matters when it comes to losing weight: losing fat and not muscle.
Maintaining a certain musculature is important since the muscles are the ones that spend the most calories on a day-to-day basis. So the less muscle, the lower the energy expenditure and the greater the probability of gaining weight again.
This diet guarantees you a loss of body weight in general, but it does not guarantee you to improve your body composition, that is, lose fat and not muscle.
What are the disadvantages of doing the pineapple diet?
- It is a diet with little variety and is very difficult to sustain over time.
- Calorie intake decreases so much from one day to the next and then increases just as much at the end of the diet. This increases the chances of suffering a rebound effect and gaining more weight than was lost with the diet.
- This diet leaves out many foods that also help to satisfy hunger and contain large amounts of fiber and vitamins, such as pumpkin, squash, broccoli, spinach, Swiss chard, radishes, carrots, oranges, kiwi, strawberries, cherries, and the so-called “fruits of the forest”, blueberries, asparagus, among others.
- The extreme consumption of pineapple causes irritation on the lips and inside the mouth. IMPORTANT.
- It is unnecessary. Later I will explain why.
Risks of the pineapple diet
- Rebound effect. This risk is practically guaranteed with this diet.
- Total abandonment of the search to improve your habits and your physique. Thanks to the frustration that gives us to believe that we can not eat anything more than what the diet to lose weight proposes.
- Worse body composition: Due to muscle loss.
- Irritation on the lips, inside the mouth, and tongue. Loss of the sense of taste for a few days due to irritation on the tongue.
- In the long term, if the diet is continued for more than four days: anemia.
Benefits of consuming pineapple during the week
Not everything is dark as we put it when we talk about the risks and side effects. The truth is that consuming pineapple during the week is really beneficial. As:
- It provides water, fibers, and “good” sugars for the proper functioning of the brain.
- Provides energy that is consumed quickly.
- Contains vitamin C and antioxidants.
- Promotes the proper functioning of the digestive system (in the recommended amounts, which are not indicated by the pineapple diet) and fat loss.
How to get pineapple diet results without eating pineapple all day?
So that you understand that this sacrificed diet that they propose to us is unnecessary, I will give you an example of what a day would be like consuming the same thing that this diet proposes PLUS foods that do not provide large amounts of calories.
A slice of pineapple, a low-fat yogurt, a coffee with skim milk, and two slices of wholemeal bread with white cheese. If you have GERD (gastroesophageal reflux disease) change the whole wheat bread for milk bread, bread, common bread, or water or rice crackers (3 units).
If you want to stop consuming bread in your day to day, look for alternatives in our article Eliminate BREAD from your diet
Tip: Eat breakfast early, as early as you can.
Two slices of pineapple or their juice? No. As a snack, you can have a handful of strawberries, blueberries
with nuts such as walnuts or almonds. A kiwi, a banana or banana, a green or red apple (if you have GERD, consume fruits without peel and prefer fruits without seeds).
Tip: Preferably choose citrus, red fruits, or dried fruits such as walnuts and almonds. Serving: A handful.
The snack should be four hours after breakfast, if you can’t last four hours you can wait for three, but take care that you have a significant distance with lunch, if you don’t have at least three hours of difference with lunch, skip the snack.
Lunch: two slices of pineapple with 100g of boiled or grilled chicken breast and no oil? No.
Boiled asparagus with chopped hard-boiled egg and olive oil. A portion of chicken breast.
If you think that you will feel hungry with that dish at lunchtime, you can add salads prepared with the vegetables you prefer from the following list:
- Green apple
You can season your salad with olive oil, seed mix, lemon, balsamic vinegar, apple cider vinegar, or soy sauce.
Wait at least four hours from lunch to snack.
Snack: two slices of pineapple? No. A slice of fruit tart, healthy, light or keto muffin, healthy cookies, or healthy pancakes. With a matcha latte, coffee with milk, tea with milk, or tea only according to your preferences. Preferably use no-calorie sweetener for your drinks.
Tip: If you have a hard time getting to four hours between meals, you can cut the weight by drinking a tea that you really like, it can be blueberry, hibiscus, lemon and ginger tea, or green tea.
Why do we incorporate these foods in the snack?
Simply because it is not advisable to stop eating what you like when you diet, since by doing so you run an even greater risk of abandoning the new habit you are looking to incorporate. Giving yourself a small allowance during the day will help you maintain a healthy diet. It may even happen that over time you decide not to do it anymore, or not to do it every day.
If you do not know what healthy allowances you can give yourself, you may be interested in the following articles:
Dinner: two slices of pineapple and a can of tuna? No. You can choose one of our dinners that will help you lose weight.
If one day you feel like eating pizza or you have a meeting with friends, you can choose one of our keto pizza dough recipes.
Is it possible to lose four kilos in a week?
If it’s possible, it depends on many factors.
One of the issues that are not taken into account when saying that “you can lose four kilos in a week” (or in four days), is that when people are overweight it is easier to lose those extra kilos. However, when you’re only eight or eight pounds heavier, you’ll probably have a harder time losing it and staying at a stable weight.
When they talk about “miracle diets” they also don’t take into account that it is not necessary to stop eating to lose weight. The one-day diet proposal we made in this article is just as effective as “eating pineapple for four days” and even better since you don’t have to worry about keeping the weight off, the rebound effect, or not being able to follow the diet for more days.
What should I eat to lose four kilos?
If you want to lose four kilos or the kilos that you have more, you must have a varied diet in which you include all types of food in the recommended portions. That is four fruits a day, two liters of water, a portion of meat or protein the size of the palm of your hand, vegetables in quantity, cereals, grains, and carbohydrates in the recommended portion.
You should also accompany this type of diet with some daily exercise that can be: walking, running, cycling or training in a gym or at home.
If you don’t have the desire to train daily you can simply add a half-hour walk to your day-to-day.
Now that you know the truth about the pineapple diet and how to lose weight fast and in a healthy way, all you have to do is put these tips into practice and witness the results. Let’s do it!