Late summer and early autumn is the time to try a nutritional program based on juicy watermelon fruits.A watermelon diet can be an effective way to combat excess weight and help cleanse the body of toxic compounds.Positive dynamics can already be noticed in just a few days.How to correctly create a diet for diet days and what are the dangers of abusing watermelons?What does the berry go perfectly with and how many kilograms can it help you lose?In this article we have collected reviews of people who have lost weight, the expected effects and delicious diet options.
The basis of nutrition in the diet is the pulp of ripe watermelon.It is the pulp that you will have to be satisfied with during the entire planned period of weight loss.However, nutritionists offer a variety of dietary options, which, in addition to watermelon, may include protein products, dairy products, vegetables, fruits and cereals.
Due to its low energy value, watermelon consumption creates a calorie deficit, which promotes rapid weight loss.At the same time, fruits contain a large amount of glucose: it suppresses the feeling of hunger and allows you to easily and without failures survive dietary restrictions.
Who is the diet suitable for?
The watermelon weight loss program is considered an option for a detox diet.It is a diet aimed at eliminating waste and toxins that tend to accumulate in the digestive tract, kidneys, liver and other internal organs.
Therefore, a berry diet can be safely recommended to people who, for various reasons, have been eating irrationally for a long time: semi-finished products and foods with preservatives.
This is an excellent cleansing option after eating a lot of fatty foods and alcohol.In principle, every resident of the city who does not have access to organic and clean products needs periodic detox diets.The diet will also be useful to all smokers whose bodies are poisoned by tar and nicotine smoke.
And for lovers of melons and melons, the watermelon diet will be a real godsend.After all, it allows you to lose weight not only effectively, but also with pleasure.The classic mono diet is suitable in cases where you need to quickly get back into shape for an important event.
Important!The watermelon diet should only be followed during the “high” melon season, from mid-August to the end of September.Seasonal fruits contain the least amount of nitrates, which are dangerous for your health.
Who is not suitable for the diet?
It is not recommended to limit yourself in nutrition and follow mono diets, which include watermelon:
- pregnant women;
- breastfeeding mothers;
- adolescents under 18 years of age.
The diet is not suitable for patients who have recently undergone surgery or a serious infectious disease.In all these cases, it is better to take care of a nutritious diet, in which the physiological standards of carbohydrates, fats and proteins are respected.
During periods of high physical and mental stress, it is better to abandon the diet: it will reduce performance, cause loss of strength and apathy.Take a closer look at the protein diet, where the diet is more varied.
It is necessary to take into account the fact that watermelon causes a frequent need to go to the toilet, so in the absence of proper hygienic conditions, the diet should be postponed, for example, for a weekend or a holiday.
Diet FAQs
How much watermelon can you eat a day?
There are several approaches to calculating your daily berry intake.Some sources provide the following data: 1 kg of watermelon pulp per 10-15 kg of weight.However, with high obesity, it is simply unrealistic to maintain this norm when losing weight.And the total calorie content of the food consumed will be high.Therefore the optimal figure would be 2 kg of pure pulp per day.This quantity will be enough to satiate you while maintaining a physiological minimum of calories.
What foods is watermelon not good with?
It is highly undesirable to consume sweets, fatty foods and alcohol together with watermelon.This will not only reduce the effectiveness of the diet, but also lead to serious digestive disorders.
How many days can you stay on a diet?
The duration of the classic monodiet, which involves the presence of only watermelon in the diet, should be a maximum of 5 days.If you plan to follow the diet for longer, supplement watermelon with brown bread, protein foods, cottage cheese and cereals.The duration of this diet can be increased to 14 days.
How much liquid can you drink?
Nutritionists recommend regularly drinking purified or non-carbonated mineral water.It is undesirable to drink coffee, juices or sweet drinks, but weak green tea without sugar is allowed.Considering the fact that watermelon is nothing more than water, the amount of clean water you drink can be reduced to 1 liter per day.
How many calories are in watermelon?
Watermelon is a low-calorie product.100 g of watermelon pulp contains approximately 30-40 kcal.For comparison, 100 g of bread contains 265 kcal, 100 g of banana contains 90 kcal and a glass of kefir contains 120 kcal.
Are there any rules for eating watermelons?
Store-bought melons are dangerous due to their high concentration of nitrates.Therefore, it is better to buy fruit during the high season, starting from mid-August.The cut slice should be eaten, moving back 2-3 cm from the peel, where there are more nitrates.You can store cut watermelon in the refrigerator for no more than a day.
How many kilograms can you really lose?
The watermelon diet for weight loss varies in terms of effectiveness.It all depends on the duration of the special diet and additions in the form of other products.You can lose weight by 3-4 kg in 5 days, and if you follow the diet correctly for 14 days, you can notice a loss of 10 kg.
What to do if you can't lose weight?
If the scale arrow stubbornly shows the same number during the first 2-3 days, there is no reason to worry.As a rule, at first the body adapts and adapts to the new diet.On the third or fourth day, your body weight should shift from its “dead point.”
What is the minimum time needed to follow a diet?
The watermelon diet can be used to lose weight in one day - the so-called fasting.A small adjustment in weight (up to 1.5-2 kg) can be achieved in two days of watermelon nutrition.
Are there many vitamins and other useful substances in watermelon?
The concentration of vitamins and minerals in watermelon is low.The pulp contains most of the vitamins C, A, E, PP, B9, B6, B2, B1.Among the minerals in the composition, potassium, calcium, phosphorus and magnesium can be noted in particular.But the fruit is rich in fiber and lycopene: this organic compound acts as an antioxidant and prevents tumor pathologies.
Directions
When considering indications for the diet, it is worth indicating what benefits are expected from watermelon nutrition:
- allows you to lose weight effectively in a short time;
- Thanks to its diuretic effect, it purifies cells of toxins;
- relieves swelling and reduces blood cholesterol levels;
- it has a laxative effect thanks to its high fiber content, helps avoid constipation and normalizes digestion;
- provides the body with vitamins and minerals;
- It has anti-tumor and choleretic properties.
Practical benefits of watermelon nutrition:
- allows you to lose weight with pleasure, especially for watermelon lovers;
- It blocks the feeling of hunger well, even if the effect lasts a short time;
- watermelons are a convenient and economical seasonal product;
- the fruits do not require cooking: just buy the required quantity of watermelons and the finished dish will always be at hand;
- you don't need to count calories.
Contraindications
The watermelon diet is dangerous due to its diuretic effect, which is especially harmful to the kidneys.The danger also lies in nitrates, which are saturated in fruits grown with the support of large amounts of fertilizers.The disadvantages of the diet also lie in the high glycemic index: it quickly satisfies the feeling of hunger, but not for long.
Therefore, it is prohibited to follow a watermelon diet for the following diagnoses:
- diseases of the urinary system and kidney stones - causes colic and exacerbation of inflammation;
- diabetes mellitus – causes sudden changes in blood sugar;
- pathology of the pancreas – affects secretory function;
- diseases of the digestive system (colitis, enterocolitis, any form of diarrhea) - aggravates the ailment and slows down the healing process.
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Important!The watermelon diet can only be used by healthy people, without pathologies of the kidneys, pancreas or digestive tract.
Watermelon diet options
The classic version of the watermelon diet consists of eating only watermelons.The daily norm should be divided into several meals, from 3 to 6. In the intervals between watermelon meals, it is allowed to drink purified water or unsweetened green tea.This food option is quite harsh and is especially difficult to tolerate.To make weight loss more comfortable, it is advisable to combine watermelon with other types of products.
Watermelon protein diet
The combination of juicy fruits and healthy proteins allows you to lose up to 6 kg of excess weight.And thanks to the variety of the diet, it is possible to stick to this diet for quite a long time, up to 10 days.
Ideal products:
- lean dietary meat: chicken, turkey, veal, rabbit;
- sea fish with white and red meat - tuna, pink salmon, salmon;
- dairy products - skimmed milk and cottage cheese, hard cheese, natural yogurt;
- egg whites.
Watermelon kefir
The duration of the diet is 3 days, during which you can lose up to 3 kg.The effectiveness of this program is associated with the diuretic effect that both watermelon and kefir have.Weight loss is achieved by removing excess fluids and increasing the speed of digestion.
During the diet, you need to drink low-fat kefir (no more than 1%) and eat watermelon pulp.The ideal proportions of the products are 250 g of watermelon and 250 ml of kefir, to be consumed every 3 hours during the day.
Watermelon-melon
A diet in which watermelon is supplemented with melon can be used as an option for the fasting day.You should not count on rapid weight loss.You will lose a maximum of 1.5 kg, but your belly will disappear and your waist will become slimmer.On a fasting day, you need to alternate the consumption of melon and watermelon: eat 250 g of fruit every 3 hours.During breaks, drink clean water, but do not mix both cultures in one meal.
Watermelon diet with black bread
The diet is designed for 10 days.Strictly following the diet, you can "melt" up to 1 kg of weight per day.Therefore, during the diet you can count on minus 10 kg from the initial body weight.At each meal, add 1-2 slices of bread – rye or bran – to a serving of watermelon.All other foods are completely excluded from the diet.
Watermelon curd
For those who feel hungry consuming only watermelon, it is advisable to add low-fat cottage cheese to their diet.The daily intake of cottage cheese is 500 g, of watermelon – 1.5-2 kg.The entire volume of products is divided into equal parts and consumed separately throughout the day.Another dietary option is to eat foods together, but only in the first half of the day.After 3pm you need to eat only cottage cheese.The duration of the diet can be any, but no more than a week.It is possible to lose up to 7 kg of weight.
Watermelon-buckwheat
Buckwheat porridge has many beneficial properties and high nutritional value.By supplementing your watermelon diet with buckwheat, you can forget about the feeling of hunger, but at the same time get rid of 3-4 kg per week.For the day you need to prepare the daily amount of watermelon and 1 kg of cooked porridge.Porridge is prepared with water and without oil.On this day you can eat fresh vegetable salads, drink green tea, mineral water and purified water with lemon.
Watermelon rice
Rice will also make it easier to tolerate dietary restrictions with benefits for your weight and health.It is better to choose “healthy” varieties of rice: brown or wild.The optimal duration of a rice and watermelon diet is 4 days.The expected result is a maximum weight loss of 3-4 kg.The daily diet will include 100g of porridge for each of three meals and 2kg of berries.
Important!The average weight loss when following a three-day watermelon diet is 2 kg.If desired, the program can be repeated after one week.
Apple-watermelon
The apple and watermelon diet lasts 5 days and the weight loss will be notable, up to 5-6 kg per course.The proportions of products should be selected in a ratio of 1 to 1.5, that is, for 1 kg of apples take 1.5 kg of watermelon (without peel).It is best to consume apples fresh, but if their juice is quite acidic, the fruit can be cooked.It is not recommended to put fillings (sugar, honey, jam) in cooked apples.
Cucumber-watermelon
The cucumber and watermelon low-calorie weight loss program is suitable for anyone who needs to lose 5 kg in a short time.Such results are quite achievable in 5 days of dietary nutrition.The daily intake of 2-2.5 kg of watermelon is divided into 5 doses.Cucumbers are eaten for second breakfast (3 pieces), for an afternoon snack (3 pieces) and for dinner together with watermelon.From the products you can also prepare a smoothie (sorbet) with the addition of mint and lemon juice.
Abandon the diet
A gradual exit from the watermelon diet is a guarantee that the lost kilograms will not return and your health will be normal.The amount of watermelon consumed is gradually reduced over the next 3 days;on the 4th day the pulp can be completely eliminated.
From the first day, increase the amount of fresh vegetables in the diet: they will replace watermelon.The further menu will depend on the dietary option chosen.If cottage cheese (kefir) was present, cereals and meat are introduced;if a protein diet has been followed, porridge is introduced, etc.You can return to your usual diet after a week, trying to adhere to the principles of a healthy diet.