The end of summer and the beginning of autumn is the time to try a nutrition 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 be noted in just a few days.How to properly 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?We have collected reviews of people losing weight, the expected effect and delicious diet options in this article.
The basis of nutrition in the diet is the pulp of ripe watermelon.It is the pulp that you will have to be content with during the entire period allotted for 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, consuming watermelon creates a calorie deficit, which promotes rapid weight loss.At the same time, the fruits contain a large amount of glucose - it suppresses the feeling of hunger and allows you to survive dietary restrictions easily and without breakdowns.
Who is the diet suitable for?
The watermelon weight loss program is considered as an option for a detox diet.This is nutrition aimed at getting rid of 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 city resident who does not have access to organic, clean products needs periodic detox diets.The diet will also be useful for 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 in shape for an important event.
Important!A 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 hazardous to health.
Who is not suitable for the diet?
It is not recommended to limit yourself in nutrition and go on mono-diets, which include watermelon:
- pregnant women;
- nursing mothers;
- teenagers 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 norms of carbohydrates, fats and proteins are met.
During periods of high physical and mental stress, it is better to abandon the diet - it will reduce performance, provoke 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 that watermelon causes frequent urge to go to the toilet, so in the absence of proper hygienic conditions, the diet should be postponed, for example, for a weekend or vacation.
Popular questions about diet
How much watermelon can you eat per day?
There are several approaches to calculating the daily intake of berries.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 such a norm when losing weight.And the total calorie content of food consumed will be high.Therefore, the optimal figure would be 2 kg of pure pulp per day.This amount will be enough to fill you up while maintaining a physiological minimum of calories.
What foods does watermelon not go with?
It is highly undesirable to consume any sweets, fatty foods and alcohol together with watermelon.This will not only reduce the effectiveness of the diet, but also lead to serious digestive upset.
How many days can you go on a diet?
The duration of the classic mono-diet, which involves the presence of only watermelon in the diet, should be a maximum of 5 days.If you are going to stick to the diet longer, supplement the watermelon with black 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 drinking regular purified or non-carbonated mineral water.It is undesirable to drink coffee, juices, or any sweet drinks, but weak green tea without sugar is allowed.Considering the fact that watermelon is practically nothing but 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 about 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 best to purchase fruits during the peak season - starting in mid-August.The cut slice should be eaten, retreating 2-3 cm from the peel, where there are the most nitrates.You can store cut watermelon in the refrigerator for no longer than a day.
How many kilograms can you really lose?
The watermelon diet for weight loss varies in 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 need to worry.As a rule, at first the body adapts and adjusts to the new diet.On the third or fourth day, body weight should move from its “dead point.”
What is the minimum amount of time you need to be on a diet?
The watermelon diet can be used for weight loss in one day - the so-called fasting.A small weight adjustment (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 the most vitamins C, A, E, PP, B9, B6, B2, B1.Among the minerals in the composition, potassium, calcium, phosphorus and magnesium can be especially noted.But the fruit is rich in fiber and lycopene - this organic compound acts as an antioxidant and prevents cancer pathologies.
Indications
When considering the indications for the diet, it is worth indicating what benefits are expected from watermelon nutrition:
- allows you to effectively lose weight in a short time;
- Thanks to its diuretic effect, it cleanses cells of toxins;
- relieves swelling and reduces cholesterol levels in the blood;
- has a laxative effect due to its high fiber content, helps avoid constipation, and normalizes digestion;
- provides the body with vitamins and minerals;
- has anticancer and choleretic properties.
Practical advantages of watermelon nutrition:
- makes it possible to lose weight with pleasure, especially for watermelon lovers;
- It blocks the feeling of hunger well, although the effect lasts a short time;
- watermelons are an affordable and cheap product in season;
- the fruits do not require cooking - just buy the required number of watermelons, and the finished dish will always be at hand;
- there is no need to count calories.
Contraindications
The watermelon diet is dangerous due to its diuretic effect, which is harmful primarily to the kidneys.The danger also lies in nitrates, which are saturated with fruits grown with the support of large amounts of fertilizers.The disadvantages of the diet also lie in the high glycemic index - it satisfies the feeling of hunger quickly, but not for long.
Therefore, it is forbidden to follow a watermelon diet for the following diagnoses:
- diseases of the urinary system and kidney stones - provokes 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 disorder 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 is to eat only watermelons.The daily norm must be divided into several meals - from 3 to 6. In the intervals between watermelon meals, you are 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 diet, it is possible to stick to this diet for quite a long time - up to 10 days.
Ideal products:
- dietary lean meat - chicken, turkey, veal, rabbit;
- sea fish with white and red meat - tuna, pink salmon, salmon;
- dairy products - skim 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 fluid 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 products are 250 g of watermelon and 250 ml of kefir, which should be consumed every 3 hours during the day.
Watermelon-melon
A diet in which watermelon is supplemented with melon can be used as a fasting day option.You should not count on rapid weight loss.You will lose a maximum of 1.5 kg, but your tummy will go away and your waist will become slimmer.On a fasting day, you need to alternate eating 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.With strict adherence to the diet, it is possible to “melt” up to 1 kg of weight every day.Thus, during the diet you can count on minus 10 kg from your 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 while consuming only watermelon, it is advisable to add low-fat cottage cheese to their diet.The daily intake of cottage cheese is 500 g, watermelon – 1.5-2 kg.The entire volume of products is divided into equal parts and consumed separately throughout the day.Another diet option is to consume foods together, but only in the first half of the day.After 15 o'clock you need to eat only cottage cheese.The duration of the diet can be any, but no longer than a week.It is possible to lose up to 7 kg in 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 are allowed to eat salads from fresh vegetables, drink green tea, mineral water and purified water with lemon.
Watermelon-rice
Rice will also make it easier to endure dietary restrictions with benefits for your own weight and health.It is better to choose “healthy” varieties of rice – brown or wild.The optimal duration of a watermelon-rice diet is 4 days.The expected result is a maximum weight loss of 3-4 kg.The daily diet will include 100 g of porridge for each of three meals and 2 kg 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 a week.
Apple-watermelon
The diet on apples and watermelons lasts 5 days, and weight loss will be noticeable - up to 5-6 kg per course.The proportions of the products must be selected in a ratio of 1 to 1.5 - that is, for 1 kg of apples take 1.5 kg of watermelon (without the rind).Apples are best eaten fresh, but if their juice is quite sour, the fruit can be baked.It is not advisable to put any fillings (sugar, honey, jam) into baked apples.
Cucumber-watermelon
The low-calorie cucumber-watermelon weight loss program is suitable for anyone who needs to get rid of 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), afternoon snack (3 pieces) and for dinner along with watermelon.You can also make a smoothie (sorbet) from the products with the addition of mint and lemon juice.
Quitting 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 eaten 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 chosen diet option.If cottage cheese (kefir) was present in it, cereals and meat are introduced; if a protein diet was 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.