Pile of pineapples

Does pineapple juice help you lose weight?

10 min read


14 Aug 2023

Things you'll learn here

  1. What is the pineapple diet?
  2. The science behind pineapple for weight loss
  3. The other health benefits of eating pineapple
  4. Is the pineapple diet safe?
  5. What else is important for weight loss?
  6. Should I try the Pineapple Diet?

If you’re trying to lose weight, you’ve probably encountered every fad diet under the sun. And it’s understandable. 

Shedding the pounds can be tough, and to drop the pounds, we’ll try just about anything (that’s safe) that helps us lose weight

One of those fad diets is the pineapple diet, which over time, has evolved—and many people drink pineapple juice in a bid to burn some extra belly fat.

Pineapple juice comes from a delicious tropical fruit. It’s one of our five a day, tastes delicious—and has many health benefits.

Sounds good, right? 

So, is it really a trend, or can pineapple juice burn belly fat?

What Is The Pineapple Diet?

Let’s start with the basics, shall we?

In the 1970s, a Danish psychologist, Sen Hegler, developed the pineapple diet—an out-there plan that involved consuming nothing but pineapple for two days straight, then eating normally for the next five days. 

It was originally coined “the sexy pineapple diet,” the aim was rapid weight loss, with people aiming to shed 4-5 pounds in just two days.

Over time, the original “sexy pineapple diet” has been modified to include other foods and variations, including juice cleanses. 

As a result, many people have adopted pineapple juice as a healthy option for losing weight, but is that the case?

The science behind pineapple for weight loss

So why pineapple in the first place?

Rumour has it that Hegler just liked pineapple—not exactly a robust scientific reason for including it as the basis for a diet…

But, there are some reasons why pineapple might actually be good as part of a weight loss diet. 

Pineapple contains an enzyme called bromelain, which is known to reduce inflammation and aid digestion

Inflammation makes the weight control hormone leptin less effective; reducing it can benefit weight loss. Proper digestion also helps with weight loss and reduces bloating.

Woman drinking pineapple juice

Some health and fitness experts also suggest that bromelain can enhance weight loss and reduce belly fat by breaking down proteins and increasing our metabolism

Also, pineapple is a rich source of dietary fibre, which can contribute to a feeling of fullness and potentially reduce overall calorie intake.

Other health benefits of pineapple

Pineapples have been used for hundreds of years for their medicinal qualities, and the evidence suggests they are highly beneficial to our health. 

Let’s have a look at everything this super-fruit can do for you.

They’re packed full of nutrients

Pineapple is low in calories but also highly nutritious, containing a high percentage of vitamin C, as well as manganese, vitamin B6, potassium, magnesium, niacin, riboflavin, and iron.  It’s one of the best choices if you’re looking for a quick boost of essential vitamins and minerals.

It can help with digestion

Pineapple contains bromelain, an enzyme that aids digestion. Research has shown it has numerous health properties, including helping to break down proteins into amino acids and peptides, which helps get the digestive process moving. If you’re feeling bloated, a small glass of pineapple juice can work wonders.

It has anti-inflammatory properties

Once again, it’s Bromelain to the rescue. This enzyme acts as an anti-inflammatory, which can help to relieve pain, including muscle soreness after exercise. It can have some positive effects on ailments such as bronchitis, sinusitis, and arthritis.

It helps with immunity

Because pineapple is rich in vitamin C and bromelain, it acts as a double-defence to support the immune system by increasing infection-fighting white blood cells. 

It’s good for your heart

The bromelain in pineapple may help prevent cholesterol plaques in arteries which can promote heart health.

It’s good for the skin

Pineapple extract is often found in skincare products because of its high level of vitamin C, and anti-inflammatory, antioxidant, and antibacterial properties that can benefit skin health. 

There’s no denying that pineapple is a grade A food, with plenty of health-boosting benefits.

Does pineapple burn belly fat?

So, does the pineapple diet really work? 

Well, it can lead to rapid weight loss. While fresh pineapple might aid in losing weight, what about pineapple juice?

While pineapple juice might positively affect digestion and overall health, limited scientific evidence directly links it to significant weight loss.

While there are plenty of benefits to drinking pineapple juice, there’s no miracle weight loss food or diet plan. Daily or multiple daily glasses of pineapple juice won’t suddenly torch your fat. 

In fact, overdoing the juice will increase your sugar intake and could even have the opposite effect— so you need to be careful not to drink too much.

Bowl of sugar

Weight loss only happens when you create a calorie deficit, meaning you burn more calories than you consume. 

While pineapple can be a part of a healthy diet, relying solely on it to shed pounds would be unrealistic and potentially unhealthy.

Is the pineapple diet safe?

For most people, consuming moderate amounts of pineapple is safe and complements a healthy diet. It’s very rare to be allergic to pineapples, but allergies and sensitivities can happen—including throat or mouth irritation.

Fruit juice, on the whole, is also high in natural sugars, which can increase fat storage— more so than the fruit itself. 

The excessive consumption of fruit juices can lead to an increased intake of calories and potentially contribute to weight gain. 

While fresh pineapple juice might be healthy, overly processed juice might make you consume empty calories and cause you to gain weight. 

There’s no real benefit to drinking pineapple juice over eating pineapple, so if you add a lot of pineapple to your diet, we recommend you eat the fresh pineapple chunks over the juice. Although a varied diet is important, you shouldn’t restrict yourself to one food if you can help it.

A glass of fruit juice per day is fine as part of a calorie-controlled diet, but we wouldn’t recommend much more than this due to its high levels of sugar.

Related: Garcinia fruit. Is it safe for weight loss?

What else is important for weight loss?

If weight loss is your goal, it’s crucial to adopt a well-rounded approach to your goals rather than relying solely on eating pineapple or any other specific food or drink.  

Your overall health should be your number one priority at all times. Fad diets will come and go, but the tried-and-true methods that have survived the years are always the best ones.

Glass of pineapple juice

Here are some of the most important things you need to focus on when trying to lose weight…

Eat a balanced diet 

This should be the starting point for any successful weight loss journey. Not just thinking about what you might eat as you go, but proper planning which will ensure you...

  • Don’t eat when you’re not hungry
  • Keep track of your calorie intake
  • Don’t put your good work in jeopardy by snacking on too many of the wrong things
  • Consume essential nutrients to keep you strong and energised throughout your journey
  • Enjoy your food. There’s nothing wrong with a treat or two

We’re not saying this is an easy task. Losing weight takes focus and determination to see things through. But you can make your whole journey pleasurable, and sustainable, with some advanced planning.

Make sure you focus on whole foods, as processed foods are full of empty calories, which are unlikely to satisfy your hunger and will help to pack on the pounds. 

Whole foods are nutrient-rich and will satisfy hunger cravings. Eating a tasty mix of fruit and vegetables will give you essential nutrients.  

Getting your fill of fruit and veggies will boost your energy and help you to stay healthy in the process. Snacks are allowed, but try to focus on  healthy treats like fruit and nuts whenever you can.

Making a list of healthy eating options is a great idea, as it will help you get your brain in the zone when making the right food choices.

Bonus tip: Never go shopping when you’re hungry, as you’re likely to make some particularly unhealthy purchases and spend more than you anticipated. Going shopping after a meal is a much better option, not least as it will help you to burn off a few extra calories.

Portion control

Be mindful of portion sizes to avoid overeating, even when consuming healthy foods. A simple trick is to use a smaller plate when eating your main meals.

This might sound crazy, but try it for yourself. It’s amazing how big a part psychology plays in the dieting process, and a small plate that looks fuller can certainly help you consume fewer calories.

Keep physically active

Add regular physical activity to your routine, combining cardiovascular exercises with strength training for the best body-boosting results. 

How active you wish to be will be based on your circumstances. For instance, you may only be able to dedicate a limited amount of time to physical activity each day. If this is the case, try to improvise. For example…

  • Take the stairs instead of the elevator
  • Try walking or cycling, instead of taking the car over shorter distances
  • If you work at a computer, try a standing desk. Even standing burns calories, so the more you’re on your feet, the better

Keep as active as you can to get your heart rate up and keep those calories burning. You’ve got this.

If you can devote a bit more time to exercising, that’s great! Walking, running, swimming, and cycling are all great choices. But if you want to go a step further, resistance training is one of the best ways to burn calories.

Stay hydrated

Drink plenty of water throughout the day, as proper hydration is essential for overall health and can also help control appetite. 

In fact, water has other weight loss benefits too. Drinking a glass or two of water before a meal can help your stomach to feel fuller, which will help you to eat less.

Get plenty of sleep

Man sleeping

A lack of sleep can lead to overeating and to choosing junk food over healthy stuff. Not getting enough sleep can also lead to other issues too, like a lack of concentration, changes in mood, and increased blood pressure. 

Try to get at least eight hours of quality sleep each night. If you’re having difficulty sleeping, try to make the room a comfortable temperature, and switch off any distractions such as the TV or your mobile.

Adopt a healthier lifestyle

No one said this was going to be easy. But a few changes in your lifestyle might be needed to get the maximum benefit of your weight loss efforts. 

Cutting down on unhealthy habits such as smoking and excessive alcohol consumption will go a long way towards helping you achieve your goals. 

When you adopt a healthier lifestyle, you’ll feel better about yourself. Your confidence will grow, which will have a hugely positive impact on your weight loss efforts.

Read: Self-love & weight loss: how to love your body and still lose weight

Try to reduce stress

Stay relaxed to reduce the level of the cortisol hormone in your body, as this can increase belly fat. Cortisol can lead to increased cravings for high-fat and high-sugar foods, which can seriously disrupt your weight loss plans. We know what it’s like to have a busy, stressful life, but there are ways that you can reduce your stress levels…

  • Give yourself some “me” time each day to do something you really enjoy
  • Try to think positively and take time each day for some self-care
  • Get plenty of sleep
  • Try to organise your day better
  • Try to socialise more
  • Do a good deed each day
  • Be body-positive

Just a few tweaks here and there can make a big difference. We’re with you every step of the way.

Should I try the Pineapple diet?

Pineapple juice is a healthy, tasty way to increase your fruit intake, but like anything—you should drink it in moderation. 

Diet plans suggesting consuming high quantities of fruit juice or eating only pineapple for two days of the week are just another flash-in-the-pan fad.

The bromelain and dietary fibre content can contribute to weight loss, but the effects are minimal. In reality, it’s just important to ensure you eat plenty of fruit and veggies—the more variety, the better.

The best way to lose weight is to focus on a balanced diet, regular exercise, adequate hydration, and proper sleep.  

There are no major shortcuts to weight loss, simply successes and failures, and if you follow the basic rules—you’ll have your best shot at getting the results you want.

And, if you need a little helping hand to get rid of stubborn fat, we recommend our powerful, five-in-one weight loss pill.

PhenQ can be the key to helping you finally achieve your dream body. This cutting-edge weight loss supplement supports a balanced, healthy diet, and makes staying consistent a whole lot easier. It’s time to reach those goals.