What is the pineapple diet, and should you try it?

What is the pineapple diet, and should you try it?

When trying to lose weight quickly, some people resort to vulgar diets that promise quick results using questionable methods.

These plans are usually very low in calories, restrict many healthy foods, and involve following strict rules, such as eating only one food.

Although any type of low-calorie diet can lead to rapid weight loss, there are major concerns with diets that encourage the use of unnecessary – and even dangerous – rules.

The pineapple diet is a fad diet that people have used since the 1970s to get rid of excess body fat.

In this article, I explain what the pineapple diet is and why it is not a safe way to lose weight.

The pineapple diet, also known as the “sexy pineapple diet,” was created by a Danish psychologist named Sten Hegeler.

Hegler and his wife, Angie, published “The Sexy Pineapple Diet” in 1970. The diet promised to help people lose weight and improve other aspects of health, such as sexual vitality.

The diet consisted of eating nothing but pineapple for two days of the week, and then eating normally for five days.

According to some sources, the plan allows you to eat other foods in just two days of pineapple, as long as the food provides less than 500 total calories (1).

Keep in mind that the complete book is not available for online viewing, and there is not much information available regarding foods to eat, rules, diet length, and other recommendations.

According to an interview with Heigler, the diet was not based on any scientific evidence. The author simply loved pineapple, so he thought creating a diet based on consuming large amounts of pineapple was a good idea (1).

Online sources claim that most people who follow this diet do so for 2-7 days, but some people follow the diet for several weeks until they reach their “target” weight.

In addition to the original pineapple diet, there are other pineapple-based diets promoted online that include eating pineapple for 2-7 days.


The juicy pineapple diet is a diet plan that recommends eating nothing but pineapple for two days a week. There are other versions of the pineapple diet, and each has its own rules.

When following the juicy pineapple diet, you will eat nothing but pineapple for two days a week. It is not clear if the days should be consecutive.

For the other five days, you will eat normally. Again, no specific recommendations are available from the book, so it’s not clear what type of diet Heigler recommended for the Five Days other than pineapple.

According to some sources, you are allowed to eat other foods during the two days of pineapple, but it is not clear which foods are allowed.

Some sources shared that if you’re allergic to pineapple, the book suggests eating fruits like apples, pears, or bananas instead.

Other pineapple-based plans online recommend eating foods like oats, yogurt, and lean protein, plus plenty of pineapple.

Some strict versions of the pineapple diet include not eating anything but pineapple for 2-7 days. These diets do not allow any foods other than pineapple.

As you can see, there are many types of pineapple-based diets and “sanitizers” promoted online, and each has its own rules and recommendations.


Depending on the type of pineapple diet, the plan may include eating nothing but pineapple for 2 to 7 days or eating a lot of pineapple with other low-calorie foods such as oatmeal and lean sources of protein.

The Pineapple Sensational Diet recommends eating nothing but pineapple for two days a week. However, some sources say that other low-calorie foods are also allowed, although it is unclear which foods are recommended.

During the other five days of the week, the person following the juicy pineapple diet will follow their regular diet.

Other pineapple-based diets recommend eating anything but pineapple for two to seven days.

This means that you cannot consume Which Other foods besides pineapple.

If you decide to follow one of these strict pineapple-only plans, you’ll eat pineapple for breakfast, lunch, and dinner.

Whole, healthy foods like eggs, vegetables, nuts, seeds, fish and grains will be off limits.


Depending on the type of pineapple diet you follow, you may only be allowed to eat pineapple for 2-7 days or alternate days of pineapple only with days of normal eating.

Eating anything but pineapple for two to seven days is absolutely unnecessary for weight loss.

Of course, limiting calorie intake using any method, including unhealthy methods, will promote weight loss.

For example, if you are in the habit of consuming 2,000 calories a day and then follow a 5-day plan that includes eating nothing but pineapple, you will get much fewer calories, resulting in a calorie deficit.

One cup (165 grams) of diced pineapple provides only 82.5 calories. Let’s say you consume 6 cups (990 grams) of pineapple per day – 2 cups (330 grams) at each meal. This equates to only 495 calories, which is very low (2).

When you eat normally, a single serving may contain 500 calories or more, depending on your energy needs.

Any diet that significantly cuts calories and results in a severe calorie deficit will result in weight loss (3).

However, this does not mean that losing weight using such restrictive methods is safe or effective for long-term weight maintenance.

Also, if you follow a diet plan that significantly reduces calories, you will almost certainly regain any weight you lose once you return to your normal diet pattern (4).

Journalists who tried and documented the Pineapple Sensational Diet lost between 0-2.2 pounds (1 kg) in a week.

However, you can achieve sustainable weight loss using methods that are actually based on scientific research and do not involve eating just one food for an extended period of time.

Finally, there is no evidence that the juicy pineapple diet – or any other diet based on pineapple – is safe or effective for weight loss.

Heleger, the diet’s creator, admitted that the diet is not based on any sound medical advice. He designed the plan just because he enjoyed eating the pineapple.


Any diet that significantly cuts calories will create a calorie deficit and promote weight loss. However, this is not a safe or sustainable way to lose weight. You will likely regain the weight once you return to normal eating habits.

Following the juicy pineapple diet is not likely to cause any major side effects if you follow it for a week. This is because the plan restricts calories and foods only on two days of the week.

Studies show that diets that severely restrict calories for two days a week, such as the 5:2 method of intermittent fasting, can be safe (5).

But you will likely be too hungry, irritable and tired to follow a fad diet like this one. Journalists who have tried the Pineapple Sensational Diet reported these feelings when they documented their experiences.

Since pineapple is so acidic, it can upset your stomach, especially if that’s all you eat for an entire day. You may feel nauseous or have diarrhea.

If you follow a plan of eating nothing but pineapple for 5 days or more, you may experience side effects such as dizziness, fainting, headache, hunger pangs, insomnia, weakness, and extreme hunger (6).

Because pineapple contains less than 1 gram of protein and fat per cup (165 grams) and lacks many vitamins and minerals, such as vitamin B12 and vitamin E, your body won’t get the nutrients it needs to function optimally (2).

In addition, many people consider protein to be the most satiating macronutrient, so when you don’t eat enough protein, you won’t feel full (7).

Since pineapple lacks many important nutrients, following a plan that includes eating nothing but pineapple for longer than a few days can also put you at risk of developing a nutrient deficiency.

Also, it is never a good idea to engage in such restrictive eating habits. It can lead to long-term complications related to your relationship with your body and food, including eating disorders.

For example, you may be afraid to resume normal eating habits after completing a restrictive diet such as the juicy pineapple diet because you are afraid to regain the weight you lost.


Pineapple-based weight loss plans can lead to side effects such as extreme hunger, nausea, headache and other unpleasant side effects. Long-term eating a diet that contains only pineapple can be dangerous and put you at risk of developing nutrient deficiencies.

You do not need to follow any restrictive diet to lose weight. It’s not a good idea to follow any diet or cleanse that recommends drastically cutting calories, eating just one food, or cutting out entire food groups.

Although you may be tempted to try a diet that promises rapid weight loss, you can lose body fat by following safe, evidence-based plans that include making long-term diet and lifestyle changes that leave you feeling deprived.

If you want to lose weight, it is best to create a small calorie deficit by cutting out or reducing the intake of sugary drinks and processed foods such as fast food and fried foods.

At the same time, make an effort to eat more nutrient-dense foods, such as vegetables and fruits.

Adding more protein and fiber to your diet is a useful way to induce weight loss and maintain a healthy body weight. Foods rich in these nutrients help you feel full and keep you feeling full between meals (8And the 9And the 10).

Additionally, becoming more active by engaging in regular physical activity can be helpful in promoting weight loss and can also improve other aspects of health, such as cardiorespiratory fitness (11).

Losing weight is not always easy and it can take time. If you’re not sure where to begin your weight loss journey, consider working with a registered dietitian.

They can help you create a dietary pattern that better suits your needs and that you can follow for life.


You do not need to follow any restrictive diet to lose weight. It’s not a good idea to follow any diet or cleanse that recommends drastically cutting calories, eating just one food, or cutting out entire food groups.

Like other diets, pineapple-based weight loss plans – including the juicy pineapple diet – are not healthy ways to lose weight.

It involves drastically restricting calories and eating only pineapple for 2-7 days.

Not only are these methods unnecessary for weight loss, they can lead to annoying and even dangerous side effects.

When you are trying to lose weight, it is best to avoid pineapple-based, weight loss and other restrictive diets and instead focus on making healthy diet and lifestyle modifications that can help promote safe weight loss.

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