5:2 Diet Meal Plan

While on a diet like the 5:2 Fasting Diet, your goal is most probably to lose some of that extra fat, right? Well, here’s a suggestion that you may not have heard of before that you might want to consider – the grapefruit and coffee combination.

With the Fasting Diet Plan, we limit the calorie intake two days a week, which helps your body burn off more fat than normal. But if you want to go beyond just limiting calories, and start planning to add fat BURNERS into your diet, there is no easier way than the grapefruit and coffee combo.

We know that Grapefruit is already an excellent low-calorie food (and high in vitamin C) and that black coffee increases your metabolism (the energy and ‘jittery’ feeling you sometimes feel after drinking coffee), but when you combine these two, you get a fat-burning monster.

The 4 Hour Body Guide to Rapid Fat Loss

This idea was made popular after The 4-Hour Body book (see it on Amazon here) came out, publicizing to a large audience the benefits of drinking grapefruit juice with coffee.

The basic concept is that certain enzymes in the grapefruit help to increase the half-life (or length) of the coffee’s fat burning/metabolism increasing effects. Essentially, combining these two drinks (or a solid grapefruit if you have time!), is like drinking extra coffee for the metabolism increase, but with the added bonus of the nutrition of the grapefruit.

Try it out for a while. I really like the taste of a black coffee after a big glass of grapefruit juice.

Note Before Trying…

grapefruit and coffee diet
Grapefruit is an excellent low-calorie food and coffee increases your metabolism. Give grapefruit and coffee a try

If you’re going to try this grapefruit and coffee combo with grapefruit juice from a bottle or carton, definitely do your research at the market, as many grapefruit juices are not pure and made from concentrate with lots of added sugar. Try to find one that lists the grapefruit and water as the first two ingredients.

Bonus if you can find pure grapefruit juice with no added sugar. Also, watch the calorie count on the juice if there is added sugar. If you have access to fresh grapefruits and juice your own, then this would be the best way to go.


  1. Avatar Delphine Kirkland on May 17, 2015 at 12:26 pm

    Hey, are you sure any kind of commercial grapefruit juice is effective? After all, if it’s in a bottle it’s been pasteurized, heated, cooked. Enzymes are destroyed by heat. So, bottled or canned grapefruit juice may just be empty calories.

    • Sarah Sarah on June 2, 2015 at 7:37 pm

      Hi Delphine,
      Thanks for your question. Canned fruits and juices provide similar amounts of vitamins and minerals compared to their fresh equivalents. Fruits are usually frozen or canned very soon after harvesting,locking in their nutrients so the vitamin and mineral content is preserved. However you are correct in saying that many commercial fruit juices may not be as healthy or effective. Just the same as not all fats, or sugars or types of breads are equal neither are fruit juices. Many commercially made juices whose primary ingredient is ‘made from concentrate’ will most likely have had many of the health benefits stripped back and possibly have a lot of added sugar. So doing your research when at the grocery stall is advised. Check out the labels of the fruit juices and aim to get freshly squeezed with the pulp and good stuff still contained within and make sure there is no added sugar.

      Yes you are correct if you do not take the time to look at the quality of the juice you are buying then perhaps it can be viewed as ‘just empty calories’. Thank you for brining this important fact up and making as all aware to be more conscious of the juice we are buying and to always go for fresh is best!

  2. Avatar Louis on February 15, 2017 at 5:48 am

    really useful – thanks
    I’m going fresh direct from the fruit

    • Sarah Sarah on March 31, 2017 at 12:04 am

      Yes I tend to agree – like most foods fresh will always be better

  3. Avatar Helen E Becker on March 17, 2017 at 8:52 am

    Coffee and grapefruit works..it did 4me and its fantastic

    • Sarah Sarah on March 30, 2017 at 11:58 pm

      Hi Helen, Glad to hear that you tried this fat burning mix, it’s a little unusual but if you are prepared to kickstart your day and can stomach the acidity of the grapefruit and the black coffee it can be a powerful mix.

      I have grapefruits in our yard that grow the size of a softball so eating fresh grapefruits without the added sugar is easy for me to do. Remember use fresh grapefruits or juices that have no added sugar ( I personally believe fresh is best as the enzymes will be at the optimum levels)

      To your health

  4. Avatar Seinam on April 10, 2017 at 2:38 am

    Hi, i have heard a lot about it and i wanted to try it too..but the only issue and problem
    Is i hate black coffee too bitter for me.
    So i was thinking with grapefruit juice Can i have a
    Room temperature coffee so i can drink it in one go
    Will that be ok?

    • Sarah Sarah on June 11, 2017 at 9:50 pm

      Hi Seinam

      Yes I understand that black coffee is too bitter for many people myself included. Try it with the grapefruit as the strong citrus and slight sweetness from the fruit may tone down the bitterness for you. Try it both cold and hot and see what is your preference there is no harm either way.
      To your health


  5. Avatar Kim on July 17, 2017 at 7:14 am

    Hi Sarah,

    I too don’t like black coffee so like to have a skim milk latte at breakfast. Would this still be effective do you think?

    • Sarah Sarah on July 19, 2017 at 7:21 pm

      Hi Kim
      Having skim milk in your coffee is fine.
      Having skim milk in your coffee and grapefruit mix may result in the milk curdling as soon as you pour it into the coffee and grapefruit mix. So although I have never tried it, I would advise against it.
      Many people add milk to the coffee to take away some of the bitterness. Why don’t you try the coffee and grapefruit mix and see what you think? The grapefruit has a sweet and tart flavour which takes away from the strong bitterness that black coffee can often have.
      Try it and see. Do you let us know your thoughts
      To your health

  6. Avatar Rukhsar Ahmed on August 11, 2018 at 12:43 am

    Iv been having fresh grapefruit and black coffe every morning for nearly 10 days and lost 11lbs , and eating 3 hours after it works this combination

    • Sarah Sarah on February 18, 2019 at 7:58 pm

      Hi Rukhsar
      What an awesome result! So glad that you saw such amazing results from this sneaky trick. Black Coffee and grapefruit is such a strong combination for some people, finding the coffee too bitter and the graefruit a little sour/ tart, but if you stick at it you can train your taste buds and the results can be there for those who persist.

      Thanks for sharing your results and encouraging others to give this a try

      To your health

  7. Avatar Darlene on October 22, 2018 at 3:33 pm

    I dont like any kind of coffee would it work if i take green tea instead ?

    • Sarah Sarah on February 18, 2019 at 7:56 pm

      Hi Darlene
      I do not believe it will but you can try it and let us know
      To your health

  8. Avatar Shadi on May 13, 2019 at 7:30 am

    In the past 2 months I had red grapefruit juice (I squeeze it myself) and coffee almost every morning without knowing that it has a powerful effect on weight loss.

    Last week I went to the gym and weighted myself and I was surprised to see that I have lost 4 kg. Moreover, it is almost all from my belly and I haven’t lost any muscle mass. Body fat has dropped from 24% to 20 so it seems I am on the way of getting a six pack if I keep on going with the grapefruit/coffee combo.

    • Sarah Sarah on May 14, 2019 at 9:35 pm

      Hi Shadi
      Thanks for sharing your results, this is an awesome result from such a very simple technique. I hope you are sharing this with all you know!
      Are you continuing to follow the fasting protocol for the 5:2 diet or are you now in more of a maintenance phase?
      Do share we would love to know more

      To your health

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