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watermelon diet

It is quite possible to lose weight simply, quickly and deliciously if you discover the watermelon diet.Watermelon is rich in vitamins and, it would seem, only benefits the body.But whether this is really so remains to be seen.This diet has its advantages and pitfalls, and in order not to run into them, you need to approach the matter responsibly, so as not to save yourself from more serious health problems rather than extra pounds.

Watermelon Diet Principles

On the one hand, the principle of the watermelon diet is simple - exclude everything from the diet except watermelon and lose weight.By eating this berry, you can really get results.

But how positive it will be depends on several factors:

  • The diet is carried out in the watermelon season - August-September.If you get carried away at other times, you can “feed” yourself with nitrates and end up in the hospital.
  • When choosing a berry, give preference to fruits that are small or medium in size, without dents or cracks.
  • If a mono-diet is chosen, it lasts no more than 3–5 days.Watermelon is nutritious and contains vitamins, but not enough to completely replace a nutritious diet.
  • A long-term watermelon diet is necessarily accompanied by other foods: unsweetened fruits, vegetables, cereals, lean meat, fish, low-fat dairy products.
  • The exit from the diet is gradual, with the daily addition of other foods, following the principle: from lightest to heaviest.It is important to monitor calories and quantity of food.A sudden load on the body will nullify all efforts, and the body will be happy to stock up on additional reserves for the future.This will immediately affect the rapid return of lost kilos.
  • Before cutting the watermelon, wash it well;this will help avoid getting an intestinal infection.

By following the rules, you can lose 3 kg in a few days on a watermelon diet.But you must understand that initially this will not be a loss of body fat.In the first few days of the diet, the excess water that has stagnated in the cells leaves the body and with it the toxic substances.Often, this stagnation causes a slowdown in metabolism and weight gain.

Watermelon pieces on sticks

Features of the watermelon diet

The watermelon diet for weight loss is one of the relatively mild ones.The sweetness of the berry and the high water content contained in it will allow you not to feel hungry, even if there is only watermelon on the menu for all three days.

But the main feature is the ability not only to lose extra pounds in a short period.During the diet, excess fluids, waste and toxins are removed from the body and the concentration of bad cholesterol decreases.Metabolic processes are restarted, the functioning of the digestive system and kidneys is improved.

Pay attention!If during the diet you feel unwell or worsening of chronic diseases, it is better to abandon the diet and consult a doctor.

To lose weight effectively, you need to take into account some features of the watermelon diet:

  1. To begin with, exclude salty and sweet foods and snacks, do not eat fatty foods and give up alcohol.
  2. For a long-term watermelon diet, create a menu to avoid simultaneous intake of cheese, dairy products and eggs with berries.This combination can cause fermentation in the gastrointestinal tract with all the consequences: bloating, flatulence (gas formation) and stool disorders.
  3. It is better to prepare for the diet in advance: 3-4 days before the start, introduce watermelon into the menu, with a gradual increase in portions, remove other foods from the diet, starting with the heaviest ones.
  4. The watermelon diet lasts no more than 10–14 days.This time, if all the rules are followed, it is enough to lose up to 6 kg.If it is necessary to repeat the course, it is recommended to do so no later than one month later.
Watermelon

The benefits of the watermelon diet

The main benefit of the watermelon diet lies in the properties of the watermelon itself, or rather, in its composition:

  1. Water stimulates metabolic processes, improves the flow of bile, normalizes the functioning of the excretory system, thereby eliminating swelling.
  2. Fructose – gives energy and tones, helps relieve fatigue.
  3. Vitamins and minerals – watermelon contains vitamins A, C, E, PP, B vitamins, mineral salts, iron, potassium, magnesium and phosphorus.This composition allows you to normalize sleep, combat chronic fatigue, help stabilize blood pressure and relieve muscle cramps and numbness.
  4. Pectins – clean blood vessels, reduce cholesterol levels and normalize the functioning of the cardiovascular system.
  5. Antioxidants (lycopene, beta-carotene, zeaxanthin, lutein, beta-cryptoxanthin) - increase immunity, reduce the risk of developing cancer cells, have a positive effect on the hormonal system and improve heart function.

This complex of nutrients will help not only fight excess weight, but also improve your health.

Also important is the fact that watermelon is low in calories - just30–40 Kcalper 100 g of pulp.

Contraindications to the watermelon diet

Despite the rich and healthy composition of the fruit, the watermelon diet has a number of contraindications.

It is better to refuse if:

  • kidney disease: may not be able to handle large amounts of liquids;
  • the presence of sand and stones in the bile and kidneys;
  • diabetes mellitus;
  • cardiovascular diseases;
  • gastrointestinal tract diseases;
  • for allergies.

Even if you are completely confident in your health, it is important to monitor how you feel during the diet.If you feel unwell or experience pain due to the strict regimen, it is best to refuse immediately and consult a doctor for advice.

Watermelon slices

Disadvantages of the watermelon diet

Before starting a watermelon diet to lose weight, you should consider its disadvantages.In some cases, they can outweigh the benefits of the beneficial properties of the berry.

Minor disadvantages include:

  1. Seasonality.Healthy, affordable watermelons are only sold in late summer and early fall.
  2. It's best to diet while on vacation.The diuretic effect will create significant inconvenience during work.More serious deficiencies can lead to more serious consequences than problems with extra pounds.
  3. Watermelon has a high glycemic index (GI).These foods lead to blood sugar spikes and the deposition of calories in fat stores.
  4. The calorie content of watermelon is low, but it is easy to be fooled by it.If you count 1 kg of watermelon for every 10 kg of body weight, you could even exceed your calorie need in one day.For example, with a weight of 70 kg, the norm for eating berries on a mono-diet will be 7 kg.It turns out: 7 x 10 x 35 = 2,450 Kcal.At the same time, the norm, with a sedentary lifestyle, for a 30-year-old woman, height 170 and weight 70 kg, is considered 2100 kcal per day.This puts you at risk of gaining even more weight.
  5. Restart.There is a risk of overloading on nitrates and ending up in an infectious disease hospital with serious poisoning.
  6. Illnesses.On a strict mono-diet, malaise and fatigue may occur due to the lack of microelements that watermelon does not contain.
  7. Stomach problems. A sudden transition from a normal diet to consuming a large amount of watermelons can cause problems with the gastrointestinal tract in the form of discomfort, constipation, bloating and worsening of illnesses.
Watermelon Diet for Weight Loss

Watermelon Diet Options

You can create many watermelon diets and diversify them in some way, but only three options are common.

Watermelon mono-diet

The watermelon mono-diet is a one-product diet, that is, in this case, for a certain period, only watermelon is prescribed in the menu for breakfast, lunch and dinner.Additional water and unsweetened green tea are permitted.

Despite the usefulness of watermelon, a mono-diet based on it is considered a strict diet that limits the supply of all the nutrients a person needs.It is used more as a fasting meal for no more than one to three days.Sometimes it is extended to five days.It is not recommended to keep it for longer, as health can be seriously affected due to a lack of essential microelements.

The advantage of the diet is the ability to cleanse the body and remove excess fluid stagnant in the body and relieve swelling.

Less: 2–3 kg will be lost, but it will not be a loss of body fat.Weight will decrease due to the same excess water that is removed from the body;After a few days everything will come back.

It is best to use a mono-diet as a fasting day before switching to a long-term main diet or proper nutrition.It won't do any harm in a day and will help reset the body.

Not just a watermelon

In this version, 2 slices of rye bread are added to the main dish - watermelon for each snack.The diet is not much different from the previous one.The only thing that sets it apart is that the feeling of satiety that the bread gives will help you stretch it out for a week.That's where the advantages end: during watermelon detox, the body still does not receive enough vitamins.

In principle, with this diet you can lose up to 7 kg in a week, but there is a “BUT”.If you calculate the total number of calories from watermelon, calculated for one day of diet, and from the same bread, this amount will significantly exceed the recommended calorie intake for weight loss.

Light diet for 7 to 10 days

Light diet for 7 to 10 days with a balanced menu.In addition to watermelon, the diet contains vegetables, unsweetened fruits, a small amount of cereals and protein products.But it is important that the calories in each dish are accurately calculated, that the portion size does not exceed the recommended amount and that there are no additives.The diet is designed for 10 days and is easy to maintain.

The best option for losing weight naturally: the body receives everything it needs, the diet is easily tolerated.

During this diet you can lose up to 6 kg.

The advantage of the diet will be the opportunity to exercise, which will help burn fat and gradually develop the habit of eating well.

Watermelon Diet Menu

Watermelon diet menu for a week

A watermelon diet menu for a week may look something like this.

Monday

  1. Breakfast:oatmeal with milk, a glass of freshly squeezed orange juice.
  2. To have lunch:salad – watermelon + feta cheese + basil, dressed with olive oil.
  3. To have lunch:watermelon.

Tuesday

  1. Breakfast:rice porridge, tomatoes and a glass of juice.
  2. To have lunch: salad – watermelon + boiled chicken fillet + low-fat cheese, season with olive oil, add pumpkin seeds if desired.
  3. To have lunch:watermelon.

Wednesday

  1. Breakfast: buckwheat porridge with prunes, unsweetened tea.
  2. To have lunch:salad – watermelon + tomato + cucumber + greens.Season with lemon juice and olive oil.
  3. To have lunch:watermelon.

Thursday

  1. Breakfast:brown rice with boiled meat, a glass of juice.
  2. To have lunch:cocktail of cooked meat and red fruits.
  3. To have lunch:watermelon.

Friday

  1. Breakfast:muesli with water, a glass of juice.
  2. To have lunch:salad – watermelon + melon + unsweetened grapes + plum + nuts.Season with lemon juice.
  3. To have lunch:watermelon.

Saturday

  1. Breakfast: buckwheat with boiled chicken, pomegranate juice.
  2. To have lunch:watermelon and boiled chicken fillet.
  3. To have lunch:watermelon.

Sunday

  1. Breakfast: low-fat cottage cheese casserole, unsweetened tea.
  2. To have lunch:salad – watermelon + chicken fillet + plums + walnuts.Season with vegetable oil.
  3. To have lunch:watermelon.

In addition to the main diet, it is recommended to consume kefir or low-fat yogurt with the addition of bran or flax seeds half an hour before bedtime.

Girl on watermelon diet

Get off the watermelon diet

Giving up the watermelon diet should not be abrupt.

The basic rules will be for everyone:

  • do not overload the digestive system with fatty and fried foods, at least in the first 3–5 days;
  • Divide the daily diet into 5–6 meals and small portions;
  • the addition of other dishes occurs according to the principle: from simple to complex.

After the diet, it is advisable to switch to a suitable diet, as the result achieved in a week will not only be consolidated, but will also last a long time.

Watermelon diet: reviews of nutritionists

Let's take a look at nutritionists' reviews of the effectiveness of the watermelon diet.

“I do not advise you to “prescribe” not only the watermelon diet, but also other diets. Each person's body has individual characteristics. And what helps one person can seriously harm another. Therefore, it is impossible to do without consultation. The specialist will select a diet that suits each individual individually. In addition, modern research has shown that starvation diets do not give the desired effect, and a well-formed diet is much healthier.

"I can't say anything good about a diet based solely on watermelons: despite the benefits of vitamins, the amount of watermelon eaten, or rather the sugars it contains, will negatively affect your health. Firstly, the kilograms of light carbohydrates will not go away, and secondly, due to the high glycemic index, you can provoke an increase in blood sugar."