Pineapple diet

The Pineapple Diet: Everything You Need to Know

The pineapple diet is one of the most attractive natural options to lose weight quickly, through a diet where you simply have a constant presence of this delicious fruit, while maintaining a varied and healthy diet. The diuretic, digestive and fat-burning properties of pineapple can help you lose several kilos of fat in a few days, here are the most important things you should know to take better advantage of the qualities of this simple natural remedy, and also avoid possible risks.

Nutritional value of pineapple

The ananas comosus, is the plant that produces the fruit we usually know as pineapple, which has a sweet and fresh flavor with a pleasant aroma, which is why it has been widely used in the cuisine of various regions of the world, although its origin was in South American lands.

As for its nutritional value, the pineapple stands out especially for its vitamin content, because only with 100 grams of this fruit we can obtain 80% of the vitamin C that the body daily needs.

It also represents a contribution of multiple B vitamins, as well as other minerals such as manganese, which provides the necessary 46% a day in the same amount mentioned above.

Also in pineapple, the minimum fat intake stands out, which represents only 0.12% of the total composition. In the case of carbohydrates, the contribution is higher, and although they have 1.4% fiber, the largest contribution is sugars, which represent 9.85% of the total fruit.


Why following the pineapple diet?

The pineapple diet has long transcended as a particularly useful option for those who want to lose weight quickly. For example, if you unexpectedly take a trip to the beach, or if the date of a long-awaited party approaches and you realize that the clothes you were thinking of wearing no longer fit.

It is especially for these cases, where the objective is to lose weight very quickly, that the pineapple diet has emerged as an increasingly commented alternative, and although there are certain risks and contraindications, now also the accumulated knowledge, research and experience that has been shared from multiple areas, can generate a series of recommendations to carry it out more safely.

It should be mentioned that although there are some types of pineapple diet that are designed to develop over several weeks, in this article we will focus on those diets aimed at weight loss in a short period of time, which are also the most commonly implemented.

How is it done the pineapple diet?

The pineapple diet essentially consists of incorporating this juicy fruit frequently in most of the daily meals. Some people like to adopt a diet with 3 or 4 meals a day, although specialists recommend as a more efficient alternative, particularly in reduced treatments such as the pineapple diet in 3 days, a routine with 5 meals a day, which while light, should also have the ability to provide essential nutrients.

In almost each of these meals should be added a pineapple portion, mainly raw in slices or chunks, although you can also enjoy the pineapple diet in its juice, and in some cases can also be included as a cooked ingredient in the process of some dishes.

This recommendation can sometimes be somewhat ambiguous, since it does not specifically include the other essential nutrients for the body; this is also the reason that sometimes it is not carried out properly, because the first thing to be clear is that the pineapple is not a magic nutrient that by itself is going to make us lose weight and nourish us enough, so its effectiveness also depends on the quality of the diet with which it will be accompanied, something we will discuss later.

Pineapple Fruit

How the Pineapple Diet Helps in Weight Loss

The pineapple diet is particularly good to lose weight due to the natural diuretic capacities of this fruit, which allows us to eliminate the excess of fat, as well as to avoid problems of liquid retention, which will be discarded mainly through urine.

This internal purification process will also improve digestion, which represents a kind of deep cleansing of the body, which if combined with a proper exercise regime, will help us burn a significant amount of fat, and thus lose several kilos in just a few days. The cure based on the pineapple diet in its juice or solid form, is so widely recognized that even professional boxers have used it in those cases in which they need to lose an amount of kilos quickly in order to meet the commitments on the scale.

One of the key components for the pineapple diet to work, is the high concentration of bromelain or bromelain in this plant, just a gram of this proteolytic enzyme is capable of burning up to 900 grams of fat, so it will also be important to consider exercise to help the body discard this excess.

The Pineapple Diet – 3 Days

The first option that we will see is the pineapple diet in 3 days, that is to say the one with the intention of losing weight in the minimum possible time; procedure that if it is carried out properly, can make you lose up to 5 kilos in this period of time.

Shopping list

  • 4 medium sized pineapples
  • Wholemeal
  • 3 eggs
  • 2 carrots
  • One garlic
  • One onion, preferably red
  • 1 kilogram of chicken breast
  • A celery
  • A sprig of mint
  • Two sachets of chamomile tea
  • A package of whole-wheat biscuits
  • 1 litre of plain or reduced-fat yoghurt
  • 50 grams of chia
  • A roman lettuce
  • A portion of spinach
  • A portion to prepare coffee
  • A large piece of broccoli
  • A bunch of spinach
  • 50 grams of blueberries
  • 100 grams of peas
  • 100 grams cup walnuts
  • 100 grams of dried fruit
  • 200 grams of mushrooms
  • 3 asparagus
  • A bunch of grapes, or an equivalent portion of strawberries or kiwi
  • 250 g lemon
  • 200 grams of rabbit
  • 200 grams of fish, preferably some blue species
  • Olive oil

Menu of 3 days to lose 5 Kilos

losing weight pineapple

Day 1


A slice of whole wheat toast, a glass of natural pineapple juice and a boiled egg.


Two slices of pineapple.


A cup of chicken broth with vegetables, and set aside a portion of about 180 grams of grilled fish. Drink enough water, a rich and nutritious alternative is a pitcher of lemon water with chia, although natural water should be accompanied throughout every day for proper evacuation of liquids.


A small plate of pineapple and a glass of natural yogurt.


Lettuce salad, with spinach, blueberries, a tablespoon of olive oil and pineapple cubes, plus a 150 gram complement of roasted chicken. You can accompany it with an herbal infusion.

Day 2


A simple coffee with a couple of wholemeal biscuits and two egg whites to taste but without salt. A glass of natural pineapple juice cannot be missing.


1 cup low-fat yogurt with 1/2 cup of diced pineapple.


Grilled rabbit fillet with broccoli.


A couple of slices of fresh pineapple.


Nonfat vegetable soup with a portion of tuna. Serve with a glass of natural pineapple juice.

Day 3


One packet of oatmeal with reduced fat yogurt and 2 to 3 slices of fresh pineapple.


Half cups of nuts and dried fruit with a glass of natural pineapple juice.


Chicken with mushrooms and steamed vegetables.


A small plate with pineapple cubes and a glass of yogurt.


Asparagus omelette and a bowl of fruit salad; two can be enough, of course one should be pineapple, and you can accompany another fresh fruit such as grapes, strawberries or kiwi.

The Pineapple Diet – 5 Days

Here is a proposal for a 5 days pineapple diet, in this case you have a lower concentration of pineapple per day, and fewer meals, but in a greater nutritional proportion in each. Just remember that this diet of pineapple is for guidance, each person is different and the process must be followed under professional supervision to avoid possible decompensation.

Menu of 5 days to lose 5 Kilos

In this case we will divide the rations in a regime of 4 meals or minimum 3 a day.

Day 1


A piece of wholemeal bread, a glass of natural yogurt and two slices of fresh pineapple.


A slice of pineapple and a portion of 5 almonds.


Soup of vegetables, 200 grams of grilled beef fillet with a garnish of steamed green beans.


Green vegetable salad with ground pepper and olive oil (one tablespoon is enough), plus a glass of natural pineapple juice.

Day 2


Toast with York ham. A generous dish with pineapple cubes and an infusion of herbs.


Two pineapple slices.


Broth of defatted chicken with a hake filet or grilled salmon. Serve with a little fruit other than pineapple, such as a large slice of watermelon.


A portion of blue fish with a garnish of broccoli (steamed). Serve with a generous glass of natural pineapple juice.

Day 3


One toast, two egg whites, a couple of whole-wheat biscuits and a plate of pineapple cubes.


Half a cup of nuts and a glass of natural pineapple juice.


A roasted or grilled chicken breast (of course, without salt). You can accompany it with a green herb salad including nuts, olive oil, pineapple and a good protein cheese (e.g. Parmesan).


A glass of natural yogurt with a toast and a bowl of pineapple.

Day 4


Coffee, a couple of whole-grain crackers, a cup of plain or reduced-fat yogurt, and a glass of pineapple juice.


A portion of anchovies and a glass of natural pineapple juice.


Pasta with natural tomato sauce with chopped garlic and parsley.


Andalusian Gazpacho with a salad that includes pineapple.

Day 5


One packet of oatmeal, one cup of yogurt, and one large glass of natural pineapple juice.


A slice of whole wheat toast and a slice of pineapple.


Natural vegetable puree with a roasted breast (200 g) without salt.


A plate of tuna or some other blue fish with a variety of steamed vegetables. Accompany it with a glass of natural pineapple juice.

Recipes for the Pineapple Diet

One of the great benefits of the pineapple diet is that it offers a great taste which is also enjoyed, in this sense we present in greater detail the process of preparing some of the dishes that you can also include in your diet.

Pineapple recipes

Grilled chicken with lime and pineapple sauce

For a stew that 4 people can enjoy you will need:

  • A peeled and disheartened pineapple
  • 800 grams of chicken breast in filets
  • The juice of a lime and its grated peel
  • Half onion, preferably red
  • 1 tablespoon olive oil
  • 20 g of parsley
  • A red chili without seeds

After finely chopping the onion, pineapple, chili and parsley, you can begin to roast the chicken breasts, approximately for 10 minutes, just by adding a little olive oil, depending on the thickness may vary the duration, but the important thing is that it is well roasted on both sides.

While this is going on you can mix the ingredients previously chopped, together with the juice and the grated lime, until forming a sauce; just leave a little parsley aside. Then just serve the breasts on each plate and add the sauce and a little fresh parsley left over.

Beverage or homemade pineapple juice

One of the essential elements in the pineapple diet is the pineapple juice, so here are some important recommendations for its preparation.

For this we must start by selecting the pineapple, which must not have a fermented odor and must have a firm consistency, but may yield slightly when pressed with the fingers. In the case of the pineapple the color is not the most important thing, because it can be green and also mature, the same as if it is golden, only if you perceive a shade too reddish, brown or with spots, then it might not be in good condition. It is also important to check that it is not too wet at some points.

Subsequently, it is necessary to first remove the stem, which can be detached with force by hand or with the help of a knife, which in any case will be essential to cut the shell. A recommendation that is usually omitted, is to remove also the eyes of the pineapple, that is to say those small and abundant brown points, somewhat laborious to remove, reason why a series of cuts in diagonal can be made also to facilitate its removal.

Then you will have to cut the pineapple into pieces and blend for a few seconds; some people like to add ice or sugar to reduce the acidity and give an even sweeter shade, although as we have mentioned, the pineapple already has sugar naturally, so the less sweeteners you add, the better.

pineapple beverage

Another pineapple beverage

The outer shell of the pineapple can also be used, although it is clear that before cutting it you must wash it very well, due to the current risk of harmful substances on the outside; then you must boil it in purified water for 15 minutes and then let this liquid rest. This is another beverage that also has multiple diuretic and digestive system cleaning capacities. In some meals you can replace the pineapple juice with this concentrate, to also change the flavor and dilute the risks of feeling the tongue scalded.

Grilled beef with pineapple

For a stew that 4 people can enjoy you will need:

  • 800 g of beef
  • 8 slices of fresh pineapple
  • Pepper
  • Olive oil
  • Coconut oil (optional)

Although this recipe is simpler, it involves more preparation time to be considered.

It starts by marinating the beef, with the pepper and the olive oil; normally a little salt is added, although here because it is a diet we suggest you minimize its use as much as possible. After this, leave the meat to marinate in the fridge for at least 60 minutes.

Once the meat is ready, you can start to cook it, although first you have to heat the frying pan, preferably with a little coconut oil spread; then you can start cooking the grilled beef, for about 4 minutes per side, although the thickness can also vary the cooking time.

There are also those who like to lightly fry the pineapple with the same oil; in any case later it must be added to the dish with the beef already cooked, and we will have delicious dishes ready.

Nutritional and caloric considerations of the pineapple diet

According to current USDA data, pineapple represents a contribution of about 50 kcal or 200 Kj of energy, which represents about 2.3% of the recommended daily intake, so, as you can see, pineapple is not getting either protein, carbohydrates or other essential nutrients, and therefore it is essential to take care of the total nutritional intake.

As in any diet, we must consider that gender, age, and the amount of exercise done per day, are factors that increase the necessary amounts of nutrients, so if you exercise constantly daily, you should consider a more complete diet to cover your equivalent energy wear.

Another important fact to take into account is its mentioned contribution of about 9.85 grams of sugar per 100 grams of fruit, this is a relatively high amount, so be careful not to eat too many foods with too much sugar, as this could be counterproductive and even somewhat risky.

Benefits of the Pineapple Diet

The pineapple diet, as you can see, also involves a whole purification process of toxins in the body, although at the same time you will be taking advantage of many of the other qualities of this fruit, some of them aesthetic, such as its ability to fight against cellulitis.

pineapple for weight loss

The pineapple diet is a deep purification process, which should therefore be done only for a few days, especially if intensively consumed, although this is able to help the body clean and detoxify essential organs of the digestive system, such as the liver, pancreas or kidneys, in fact, pineapple, and particularly the shell, is also known for its qualities to help people with complications in these organs, because it is equally able to help remove small stones and gallstones.

Notorious scientific research such as that carried out by Mangalayatan University, synthesize many of the diverse medicinal benefits that have also been detected, particularly in bromelain, which is one of the most important active substances both in the fruit and in the stem of the pineapple.

The anti-inflammatory and antithrombotic qualities of bromelain have been proven, which is why it is used for treatments such as sinusitus, bronchitis or angina pectoris, among many other conditions of this type. This substance also helps to speed up the process of removing dead tissue from wounds, as well as facilitating the body’s ability to correctly absorb various drugs, especially antibiotics.

For its digestive qualities, it also helps against diarrhea, in addition to osteoarthritis, some cardiovascular diseases, and even kept in research various anti-cancer properties.

Recommended physical exercise in the pineapple diet

Exercise during the pineapple diet is also an important element to be able to burn fats more easily, although it is important to consider in this case that it should not be about excessive exercise or requiring a high effort, but more aimed at activating and stimulating muscle mass.

In this sense, doing 10 to 20 minutes of bicycle or walking 20 to 30 minutes will be sufficient doses of exercise to combine with the pineapple diet. In case of doing another more demanding physical activity, such as swimming, try to do it lightly and without forcing the body to the maximum of its capabilities.

Differences between the pineapple diet and other diets

An essential difference between the pineapple diet and other diets is its great speed in delivering results; and although it is clear that precautions must be taken, as we will see in the next point, if carried out in a controlled manner, it can generate surprising effects.

Benefits of the Pineapple Diet

The pineapple diet also stands out for being a totally natural alternative and primarily focused on food, although if anything distinguishes it is also its ability to generate results, which is why its use has spread throughout various latitudes.

Due to its type of treatment, this regimen is also affordable for those who do not like or are not accustomed to practicing diets, as it is a fairly easy procedure that does not involve major complications or the ingestion of unpleasant products or dubious composition.

Contraindications of the pineapple diet

Although it is a natural treatment, there are factors that must be considered regarding the pineapple. One of the greatest risks is the amount of sugar, which is why it should be considered to limit its intake in other foods, since this will already be an important amount; and you should know that an excess of sugar, combined with a notorious loss of carbohydrates and a very sudden change in weight, can lead to hypoglycemia.

Although bromelain is also useful for balancing stomach acidity, in sensitive people a high amount of pineapple can generate acidity problems. For this reason, it is recommended to eat products that can help neutralize this, such as yogurt or banana, which should be accompanied in greater proportion in cases where necessary.

It should also be noted that since this is a hypocaloric diet, one may be susceptible to perceiving dizziness or headache, symptoms that should be consulted with a nutritionist to consider an adjustment in the diet.

As we have mentioned, you have the risk of falling into a diet limited in nutrients, which is why it is important to consider not consuming less than the recommended amount of protein, vitamins, carbohydrates and other essential nutrients, since in addition, if you have some special needs, these should be considered in the diet, for example strengthen the amount of iron in case of having a history or risk of anemia.

3 days to lose 5 Kilos

Although one of the most important risks to take into account with this diet, is the possibility, not so great, but present, of suffering a rebound, that is, subsequently gain more weight than we lost. Of course, this can happen especially if after the days of healthy diet, you start to resume a diet totally unadvisable and high in fat. For this reason, most people see the pineapple diet only as the beginning of a healthier diet, because although after the days of treatment you no longer eat pineapple so often, you should continue to consider choosing healthier foods, and less processed or high in toxins, sugars, salt and other harmful components; also of course, it will always be a great contribution to maintain an exercise routine to minimize this kind of risk.


The pineapple is not only a delicious and aromatic fruit, it is also a natural wonder with multiple properties and benefits for humans, which is why, under a special diet, can also help to improve the digestive capacity and burn the excess of fat in order to lose weight.

And although this is a natural ingredient, with limited side effects, these should not be minimized, as the consequences could be counterproductive.

Remember that each body reacts differently, so we strongly advise you to adopt the pineapple diet with the help of a specialist to ensure you meet all the nutritional needs for your case, plus it will be of great help to monitor the process and ensure that it is taking place without representing risks to you.

There are still many things to discover about pineapple and its amazing properties, although at least today we can enjoy its proven benefits, which are able to support both people who want to lose weight, as well as those who want to clean their digestive system. A natural, unique and also delicious diet that we highly recommend you to consider.

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