Have a special occasion to attend in less than a week and want to lose weight quickly? Try the pineapple diet.

This diet was created by Danish psychologist, Sten Hegler in 1970. The original “sexy” pineapple diet is a mono diet, which means you are allowed to consume only pineapple for two days to lose 4-5 lbs. That’s boring! Hence, we have recreated the pineapple diet plan.

It requires you to eat 2 kilos of pineapple along with other healthy foods for 5 days. You will lose water weight fast, start to mobilize the fat, and have a great detox. Keep reading about the pineapple diet to achieve a fresh, glowing, and toned look.

Note: This diet is not meant for long-term weight loss. You must consult a doctor before getting started on it.

Table Of Contents

How The Pineapple Diet Aids Weight Loss

• Pineapple contains bromelain, a proteolytic enzyme that helps reduce inflammation (1). Inflammation causes weight gain by rendering the weight control hormone leptin less effective (2).
• Pineapple improves digestion. The various enzymes and phytonutrients present in pineapple ensure proper digestion (3). This, in turn, helps shed weight and reduces bloating.
• Two kilos of pineapple suppresses appetite. Pineapple contains water, dietary fiber, and bromelain (4). They aid nutrient absorption and slow down bowel movement, therefore suppressing appetite (5).
• Pineapples are low in calories and nutritious. Pineapples are rich in vitamins, minerals, dietary fiber, and phytonutrients. One cup of pineapple contains 82 calories (4). As pineapples are juicy and filling, you don’t feel hungry for a long time.
• Pineapple helps you stay active and energetic as it is rich in vitamin B1 (4). Vitamin B1 is a cofactor for the enzymatic reaction required for energy production (6). When you are active, your body tends to accumulate fewer toxins, and your metabolism keeps firing. This, in turn, may lead to weight loss.
• Pineapple juice decreases fat synthesis and increases lipolysis. In a study, high-fat diet fed rats showed improved lipolysis (fat breakdown) and decrease lipogenesis (fat synthesis) (7).

Now, let’s delve deep into the 5-day diet plan. You can do this diet for 3 days or 5 days, depending on your weight loss goal.

5-Day Pineapple Diet – Meal Plan For Weight Loss

Day 1

Why This Works

Starting your day with apple cider vinegar and honey will detox your body and increase the metabolic rate. Pineapple and oatmeal is a delicious combination. Oatmeal is rich in dietary fiber, which will prevent fat absorption (8). Tuna is a great source of lean protein and healthy fats (9). A light yet substantial dinner rich in vitamins, minerals, fiber, and protein will help you sleep better at night.

Substitutes

• Apple cider vinegar – Lemon
• Oatmeal – Multigrain bread with peanut butter
• Tuna – Mackerel or grilled tofu
• Tomato – Spinach
• Asparagus – French beans
• Chicken breast – Lean cuts of turkey or grilled mushroom

How You Will Feel By The End Of Day 1

The first day will be tough, especially if you have the habit of binge-eating. However, since this diet chart includes healthy proteins and fats, you will feel more motivated to stick to the plan.

Day 2

Why This Works

Overnight soaked fenugreek water helps to increase metabolic rate (10). Almonds are a great source of healthy fats, while eggs are rich in proteins (11), (12). Chicken is a great source of protein. The pineapple and lemon chicken salad is flavorful and tastes. Fresh pineapple and watermelon juice hydrates the body and flushes out toxins. Veggies and salmon are best for a nutritious light dinner.

Substitutes

• Fenugreek seeds – Fennel seeds
• Almonds – Walnuts
• Scrambled eggs – Soy milk or fat-free milk
• Chicken – Mushroom or turkey
• Watermelon – Pomegranate
• Lemon – Apple cider vinegar
• Mint leaves – Coriander leaves
• Sautéed veggies – Grilled veggies
• Salmon – Tuna or mackerel

How You Will Feel By The End Of Day 2

By the end of Day 2, you will start feeling good about yourself. You will sleep better, and a good breakfast in the morning will keep you active throughout the day. You will look forward to Day 3.

Day 3

Why This Works

Green tea is loaded with antioxidants and helps to flush out the toxins (13). Lime and lemon juice are great sources of vitamin C and therefore help to boost the immune system (14). The mushroom omelet is an excellent source of protein. Tuna lettuce wrap is light and rich in healthy fats and lean protein. Sprouts contain a good amount of protein. Black pepper contains piperine that can help in weight loss (15). Veggies contain complex carbs, fiber, vitamins, and minerals that may improve digestion, aid weight loss, and fight many ailments (16).

Substitutes

• Green tea – Black coffee
• Lime/lemon juice – Apple cider vinegar
• Mushroom – Tofu
• Eggs – Fat-free milk
• Tuna – Sardine
• Lettuce – Chinese cabbage
• Sprout salad – Bengal gram salad
• Black pepper – Pinch of cayenne pepper
• Chicken – Salmon or turkey

How You Will Feel By The End Of Day 3

By the end of Day 3, your weight loss will be visible. You will lose a lot of water weight and look slimmer. You can stop the pineapple diet here and go back to your regular diet. But, if you want to mobilize the fat, move on to Day 4.

Day 4

Why This Works

Honey and lime juice with warm water helps to cut fat. Quinoa is rich in vitamins, minerals, and dietary fiber (17). It will help you jumpstart your day. A fruit salad lunch will help you get all the vital nutrients. Cinnamon is not only a weight loss agent but lends flavor too (18). Buttermilk is an excellent source of calcium and improves digestion (19). Tuna is loaded with lean protein and will help to rebuild your muscles.

Substitutes

• Honey – Maple syrup
• Lime juice – Apple cider vinegar
• Quinoa – Oats
• Strawberry – Blueberry
• Kiwi – Watermelon
• Sour cream – Fat-free yogurt
• Cinnamon – Nutmeg
• Buttermilk – Coconut water
• Tuna – Tofu or chicken

How You Will Feel By The End Of Day 4

Since you will eat pineapple only three times a day, you will feel less restrained. Also, you will start to feel light and become more active. Though your metabolism will pick up, you will not feel the urge to binge because you have provided your body with all the necessary nutrients.

Day 5

Why This Works

Cinnamon and ginger both help to lose weight and improve digestion (20), (21). Eggs are a great source of protein, almonds contain healthy fats, and wheat pancakes are high in dietary fiber (12), (11). A light lunch with grilled mackerel will help you get your next dose of lean protein and healthy fats. Yogurt is loaded with beneficial gut bacteria that ensures proper digestion. A delicious yet healthy roasted chicken with spinach and tomato will satiate your taste buds and aid weight loss.

Substitutes

• Cinnamon – Clove
• Ginger – Green tea
• Egg – Fat- free milk or soy milk
• Wheat pancake – Spinach smoothie
• Maple syrup – Honey
• Almonds – Macadamia nuts
• Mackerel – Tuna or tofu
• Asparagus – Spinach or French beans
• Fat-free yogurt – 1 apple
• Chicken – Ground turkey or salmon
• Spinach – Swiss chard
• Tomato – Avocado

How You Will Feel By The End Of Day 5

You will be surprised to see a slimmer and toned body by the end of Day 5. You will also feel a change within as you will stop experiencing indigestion, gastritis, joint pain, and frequent headaches. You will sleep better and feel great in the morning when you wake up.

Useful Tip

All throughout the diet days, keep yourself hydrated. This will help maintain balanced pH levels in the body and prevent acidity.

Exercises For Pineapple Diet

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Though eating healthy is a critical factor when it comes to losing weight, you cannot completely ignore working out. You need to expend the energy that you are consuming. The best way to do it is to include different types of exercises in your routine. Here is a workout routine you can follow:

If you feel hungry and tired right after exercising, you can drink pre-made and refrigerated pineapple juice. Here’s a simple recipe:

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