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Pineapple to lose weight: Weight Loss Winner or Dangerous Strategy?


Weight Loss Winner or Dangerous Strategy?

There are more fad diets today than you can count, including several that involve pineapples. Made popular in 1970 by the Danish psychologist Sten Hegeler, the pineapple diet helps individuals slim down quickly without compromising their health. We’re happy to tell you that by incorporating juicy pineapple into your diet in moderation, you can create a slimmer, happier you.

Pineapple for Weight Loss

How does the pineapple diet plan work? The idea is to eat no solid food except 2 kg (~4.5 lbs) of pineapple each day you participate in the plan, and to drink plenty of water, which should keep you hydrated and remove toxins from your body. Dieters generally follow this regimen for two to five days, although there are longer versions that last for up to two weeks in which you can eat other foods in addition to pineapple. By prioritizing pineapple and water over all other foods and beverages, you’ll greatly reduce your fat and carbohydrate intake.

Dieters on the standard pineapple-only diet (eating four to five pounds of pineapple per day), absorb the following macro- and micronutrients: 2 grams of fat, 10 grams of protein, 1,000 calories, and small doses of calcium, iron, zinc, vitamin A, vitamin E, vitamin B, and potassium. In addition to helping you lose weight, pineapple’s nutritional value helps you stay active, increases energy production, and rids the body of toxins.

The Benefits of a Pineapple Diet

Is pineapple good for you? Absolutely! The pineapple diet has several health benefits, making it a tasty and effective method for losing weight. Pineapple contains bromelain, a proteolytic enzyme that helps to:

  • Reduce inflammation: Inflammation makes the control hormone leptin less effective, which causes weight gain. The bromelain found in pineapple decreases inflammation, in turn promoting weight loss.
  • Improve digestion: Bromelain helps the body digest food properly, which cleanses the colon. This reduces bloating and assists with fast weight loss.
  • Suppress appetite: Bromelain helps your body absorb nutrients and slows down bowel movement, which makes you feel less hungry throughout the day.

Pineapple is also rich in vitamins, minerals, dietary fiber, and phytonutrients, and one cup of pineapple only contains 70-80 calories. By adding pineapple to your diet, you’ll lose weight in a healthy and controlled manner while enjoying a sweet, tasty fruit.

Can You Eat Too Much Pineapple?

Before you throw out all the food in your pantry and switch to an all-pineapple diet plan, it’s important to learn all the facts about this tropical fruit. After all, there are dangers to eating only pineapple, as it’s high in sugar and acid and lacks key nutrients.

In moderation, pineapple is a healthy digestive aid that helps you burn fat, but don’t go overboard and eat more than 1-2 cups a day. This can have unsavory side effects, including increased blood sugar, allergic reactions, vomiting, and even fertility issues. Exercise some restraint with your pineapple consumption to stay healthy.

Negative Side Effects of Pineapple

Allergic Reactions

Pineapple can cause mild allergic reactions, including swollen lips, tingling in the throat, and inflammation of the face and tongue. These reactions should subside over a short time, but if not, consult a doctor. Consuming pineapple over a long period can cause certain people to develop more serious conditions like asthma or rhinitis. You’re more likely to have a negative reaction to a pineapple diet if you’re allergic to wheat, carrots, latex, or pollen.

Unsafe Acidity Levels

Pineapples are highly acidic and can cause sores and irritation in your stomach, on your tongue, and in your mouth. The acidity may also contribute to digestive problems like heartburn or gastroesophageal reflux disease (GERD). Keep your pineapple eating to a safe level and you won’t experience these problems.

Higher Risk of Miscarriage

A moderate amount of pineapple is good for pregnant women and can even relieve morning sickness. However, certain enzymes in pineapple increase uterine contractions in the early stages of pregnancy, leading to a greater risk of miscarriage. It is generally safe to consume pineapple in the later stages of pregnancy, but discuss it with your doctor first to make sure.

Stains Teeth and Damages Enamel

Pineapple has a pH that ranges from 3.3-5.2, a level that can erode your enamel and stain your teeth. If you’re eating pineapple regularly, take good care of your teeth and protect your enamel, especially if you have dental issues like cavities or gingivitis.

Weight Loss Without Pineapples

Pineapple detoxes and diets aren’t necessarily the best way to lose weight. If you don’t like pineapple or don’t want to consume that much sweet fruit, talk to a Diet Doc weight loss coach to come up with a weight loss plan customized to your needs. You don’t have to jump on the latest fad to start a healthier life, so put down the pineapple and pick up the phone to call one of our medical weight loss coaches today.

Learn More from the Diet Doc Blog

Pineapple For Weight Loss – 7 Best Reasons To Include It In Your Diet

Do you want to lose weight and get a healthy and fit body? Then, it’s time to include slices of pineapple in your daily diet to lose weight. 

It is better to eat a couple of pineapple slices than indulge in some sugary, flour-coated delicacy to curb your sugar cravings.

After all, one of the biggest advantages of this fruit is that it has few calories but is loaded with nutrients. 

Check out how to include pineapple into your diet and the benefits you can reap from it in this article. Keep scrolling!

Caution: Pineapple may cause an allergic reaction. Seek medical treatment immediately if you experience any symptoms of allergy.

How Pineapple Helps In Weight Loss

1. Low In Calories

Pineapple is low in calories. One slice (84 g) of pineapple has only 42 calories, which makes this fruit perfect for weight loss.

This juicy and refreshing fruit is loaded with water (1 slice contains 72 g of water), which makes it quite filling and great for curb hunger pangs (1).

2. Low In Carbohydrates

Instead of indulging in refined carbs, it is better to grab a bowl of juicy pineapple slices to fulfil your sugar craving.

Studies have shown that low-carbohydrate foods, along with lifestyle management, help in losing weight (2).

3. Contains Proteolytic Enzymes

Bromelain is a proteolytic enzyme, i.e., an enzyme that helps break down protein molecules. It is found in pineapple and has anti-inflammatory properties (3).

A study conducted on Wister rats fed a high-fat diet found that the bromelain found in pineapple juice aids weight loss by regulating the serum leptin and insulin levels (4).

4. May Help In Digestion

The bromelain in pineapple acts as a digestive aid (5). It breaks down protein molecules to aid digestion and nutrient absorption. Proper digestion helps reduce bloating and shed some weight.

5. Good Source Of Fibre

165 g of pineapple contains 2.3 g of fiber (1). Fiber, both soluble and insoluble, helps you lose weight by adding bulk to your diet and making you feel fuller for longer (6).

6. Curbs Appetite

If you feel the urge to munch on a snack, cut up a pineapple to fill your stomach as it is rich in fiber, juicy, and loaded with water. This will keep your stomach busy for a while.

Fruits rich in fiber help curb appetite, delay gastric emptying and provide satiety (6). This, in turn, helps you cut down on unnecessary calorie intake and aids weight loss.

7. Powerhouse Of Manganese

Pineapple is rich in manganese (7).

A study conducted in China found that dietary intake of manganese is inversely proportional to abdominal fat and metabolic syndrome (8). So, enjoy pineapple juice or chunks of pineapple as your mid-morning drink or snack to lose weight.

Now, let’s answer the question that is on everyone’s mind.

Does Pineapple Burn Belly Fat?

The enzyme bromelain found in pineapple has lipolytic and proteolytic effects, which helps burn overall body fat (4). It also targets your belly area when combined with diet, lifestyle changes, and exercise routines.

So, let’s check out how you can consume pineapple to aid weight loss.

How To Consume Pineapple For Weight Loss


1. Pineapple Juice

Serves: 2, Preparation Time: 5 minutes


  • 1 cup chopped pineapple
  • Juice of half a lime
  • 1 tablespoon organic honey
  • A pinch of Himalayan pink salt

How To Prepare

  1. Toss all the ingredients into a blender.
  2. Blend well, pour in a glass, and refrigerate.

2. Pineapple And Cucumber Juice

Serves: 3-4 cups, Preparation Time: 10 minutes


  • 2 medium-sized cucumbers
  • ½ cup chopped pineapple
  • 5 celery sticks
  • 1-inch fresh, grated ginger
  • A pinch of black salt

How To Prepare

  1. Add all the ingredients in the juicer and blend well.
  2. Add water to adjust the consistency and sprinkle some salt for taste.
  3. Drink chilled.

3. Pineapple Iced Tea

Serves: 6, Preparation Time: 10 minutes, Cooking Time: 5 minutes, Total Time: 15 minutes


  • 4 cups of water
  • 1 cup freshly prepared pineapple juice
  • 7 tea bags
  • ⅓ cup lemon juice 

How To Prepare

  1. Pour the water in a large saucepan and boil it for 2-3 minutes.
  2. Remove the pan from the flame and dip the tea bags in it.
  3. Let the tea steep for at least 5-7 minutes.
  4. Add the pineapple juice to the tea and stir well.
  5. Refrigerate the decoction to enjoy chilled pineapple tea.

4. Pineapple Smoothie

Serves: 2, Preparation Time: 5 minutes, Cooking Time: 1 minute, Total Time: 6 minutes


  • 1 ½ cup fresh pineapple juice
  • 1 medium-sized banana
  • 1 ½ cups pineapple chunks
  • ¾ cup Greek yogurt

How To Prepare

  1. Put all the ingredients in a blender.
  2. Blend till you achieve a smooth consistency. Add water to adjust the consistency.
  3. Pour the smoothie into glasses and garnish with thinly sliced pineapple wedges. 

Pineapple offers many health benefits besides weight loss. Check them out in the next section.

Other Health Benefits Of Pineapple

  • The bromelain in pineapple not only aids digestion but also possesses anti-inflammatory properties (9). Thus, it may provide relief from osteoarthritis (10).
  • The bromelain and vitamin C in pineapple help boost immunity (11), (12).
  • The rich antioxidant profile of pineapple can help reduce oxidative stress in the body (13).
  • Bromelain may help treat asthma (14).
  • Bromelain also helps treat diarrhea and constipation, aids digestion, regulates the functioning of the small intestine and kidneys, and normalizes the colonic flora (15).
  • The malic acid in pineapple improves oral health, boosts immunity, and smoothens your skin (15).
  • Manganese, an essential mineral in pineapple, improves bone health (15).


Enjoy slices of pineapple or pineapple juice as a part of your weight loss diet. Do not overindulge in this sweet and juicy fruit as too much fructose can increase your blood sugar level.

Keep enjoying juicy pineapple along with a balanced diet and regular exercise to lose weight.

Expert’s Answers For Readers’ Questions

Does pineapple make you fat?

Pineapple is a low-calorie and high-water content fruit. So, eating pineapple does not make you fat.

Does boiled pineapple skin aid weight loss?

There is no scientific evidence that pineapple skin helps in weight loss. Relish a cup of juicy pineapple slices as a snack along with other healthy approaches to lose weight.

Is pineapple fattening at night?

Pineapple is rich in fructose. Fruits that are rich in these simple carbs are not advisable to eat night as they may make your blood glucose levels spike.

Is pineapple a keto-friendly food?

No, pineapple is not a keto-friendly fruit.