The end of summer and the beginning of 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.After just a few days, positive dynamics can be noticed.How to correctly create a diet for diet days and what dangers does watermelon abuse pose?What does the berry go best with and how many kilograms can it help you lose?In this article we have collected reviews from people who are losing weight, the expected effect and delicious diet options.
The nutritional basis is the pulp of a ripe watermelon.It is the pulp that you have to be content with throughout the entire time allotted for weight loss.However, nutritionists offer a variety of nutritional options, which, in addition to watermelon, can include protein products, dairy products, vegetables, fruits and grains.
Due to their low energy value, eating watermelon creates a calorie deficit that 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 easily overcome dietary restrictions without any mishaps.
Who is the diet suitable for?
The watermelon weight loss program is considered an option for a detox diet.This is a diet aimed at getting rid of waste and toxins that 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 consuming a lot of fatty foods and alcohol.Basically, any city dweller who doesn't have access to organic, clean products needs regular detox diets.The diet will also be useful for all smokers whose body is 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 when you need to quickly get in shape for an important event.
Important!A watermelon diet should only be followed during the “peak season” of melons - from mid-August to the end of September.Seasonal fruits contain the least amount of nitrates, which are harmful to health.
Who is the diet not suitable for?
It is not recommended to restrict yourself in nutrition and go on mono-diets, which include watermelon:
- pregnant women;
- nursing mothers;
- Young people under 18 years of age.
The diet is not suitable for patients who have recently undergone surgery or have a serious infectious disease.In all these cases, it is better to pay attention to a nutritious diet that respects the physiological norms of carbohydrates, fats and proteins.
In times of high physical and mental stress, it is better to avoid the diet - it leads to reduced performance, loss of strength and apathy.Take a closer look at the protein diet, where the diet is more varied.
It should be taken into account that watermelon triggers frequent trips to the toilet.If there are no suitable hygienic conditions, the diet should be postponed, for example, to a weekend or vacation.
Popular questions about nutrition
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, if you are very overweight, it is simply unrealistic to adhere to such a norm when losing weight.And the total calorie content of the food consumed will be high.The optimal value would therefore be 2 kg of pure pulp per day.This amount is enough to fill you up while maintaining a physiological minimum of calories.
What foods doesn’t watermelon go well with?
It is highly undesirable to consume sweets, fatty foods and alcohol along with watermelon.This not only reduces the effectiveness of the diet, but also leads to severe digestive disorders.
How many days can you go on a diet?
The duration of the classic mono-diet, where only watermelon is included in the diet, should be a maximum of 5 days.If you want to stick to the diet for longer, supplement watermelon with black bread, protein foods, cottage cheese and cereals.The duration of this diet can be extended to 14 days.
How much liquid can you drink?
Nutritionists recommend drinking purified or non-carbonated mineral water regularly.It is undesirable to drink coffee, juices or other sweet drinks, but weak green tea without sugar is allowed.Since watermelon is practically nothing more than water, the amount of clean water you drink can be reduced to 1 liter per day.
How many calories does a watermelon have?
Watermelon is a low-calorie product.100 g of watermelon pulp contains around 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 rules for eating watermelon?
Purchased melons are dangerous due to their high concentration of nitrates.Therefore, it is best to buy fruits in peak season - from mid-August.The cut slice should be eaten, retreating 2-3 cm from the peel, where most of the nitrates are located.You cannot store cut watermelons in the refrigerator for more 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 supplements in the form of other products.You can lose 3-4 kg in 5 days, and if you follow the diet correctly for 14 days, you can see a loss of 10 kg.
What to do if you can't lose weight?
If the scale arrow stubbornly shows the same number in the first 2-3 days, there is no need to worry.As a rule, the body initially adapts to the new diet.By the third or fourth day, the body weight should move from its “dead center.”
What is the minimum length of time you need to diet?
The watermelon diet can be used to lose weight 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.
Does watermelon contain many vitamins and other useful substances?
The concentration of vitamins and minerals in watermelons 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 stand out.But the fruit is rich in fiber and lycopene - this organic compound acts as an antioxidant and prevents cancer.
Notes
When considering the indications for the diet, it is important to indicate what benefits are expected from watermelon nutrition:
- allows you to effectively lose weight in a short period of time;
- Thanks to its diuretic effect, it cleanses the cells of toxins;
- relieves swelling and lowers blood cholesterol levels;
- Due to its high fiber content, it has a laxative effect, prevents constipation and normalizes digestion;
- supplies the body with vitamins and minerals;
- has anticancer and choleretic properties.
Practical Benefits of Watermelon Nutrition:
- enables enjoyable weight loss, especially for watermelon lovers;
- It blocks the feeling of hunger well, but the effect only lasts for a short time;
- Watermelons are an affordable and cheap product when in season;
- the fruits do not need to be cooked - 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 primarily damages the kidneys.The danger also lies in nitrates saturated with fruits grown with large amounts of fertilizers.The disadvantages of the diet also lie in the high glycemic index - it quenches the feeling of hunger quickly, but not for long.
Therefore, it is forbidden to follow a watermelon diet with 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 – impairs secretory function;
- Diseases of the digestive system (colitis, enterocolitis, any form of diarrhea) – worsen the disorder and slow down the healing process.
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Important!The watermelon diet can only be used by healthy people without diseases 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 breaks between watermelon meals, you are allowed to drink purified water or unsweetened green tea.This food option is quite harsh and especially difficult to endure.To make losing weight more enjoyable, it is recommended to combine watermelon with other 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 diversity of the diet, it is possible to maintain this diet for a longer period of 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 – skimmed milk and cottage cheese, hard cheese, natural yogurt;
- Protein.
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 related to 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 product ratio is 250 g of watermelon and 250 ml of kefir, which should be consumed every 3 hours during the day.
Watermelon-melon
As a fasting day option, a diet in which watermelon is supplemented with melon can be used.You should not expect rapid weight loss.You will lose a maximum of 1.5 kg, but your stomach will disappear and your waist will become slimmer.On a fasting day, you need to eat melon and watermelon alternately - eat 250 g of fruit every 3 hours.Drink clean water during breaks, 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 per day.So during the diet you can expect to lose 10 kg compared to your original body weight.Add 1-2 slices of bread - rye or bran - to a portion of watermelon at each meal.All other foods are completely excluded from the diet.
Watermelon curd
For those who feel hunger while eating only watermelon, it is advisable to include low-fat cottage cheese in their diet.The daily intake of cottage cheese is 500 g, watermelon – 1.5-2 kg.The entire amount of product is divided into equal parts and consumed separately throughout the day.Another diet option is to eat food together, but only in the first half of the day.After 3 p.m. you only need to eat 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 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 boiled porridge.Porridge is prepared with water and without oil.On this day, you are allowed to eat salads made from fresh vegetables, drink green tea, mineral water and purified water with lemon.
Watermelon rice
Rice also makes it easier to endure dietary restrictions, which has a positive effect on one's weight and health.It is better to choose “healthy” varieties of rice – brown or wild.The optimal duration of a watermelon and rice diet is 4 days.The expected result is a maximum weight loss of 3-4 kg.The daily diet includes 100 g of porridge for each of three meals and 2 kg of berries.
Important!The average weight loss on a three-day watermelon diet is 2 kg.If desired, the program can be repeated after a week.
Apple-watermelon
The apple and watermelon diet lasts 5 days and weight loss will be noticeable - up to 5-6 kg per course.The proportions of products must be chosen in a ratio of 1 to 1.5 - that is, for 1 kg of apples, take 1.5 kg of watermelon (without peel).Apples are best eaten fresh, but if their juice is quite sour, the fruit can be baked.It is not advisable to fill baked apples with fillings (sugar, honey, jam).
Cucumber watermelon
The low-calorie cucumber-watermelon weight loss program is suitable for anyone who needs to lose 5 kg in a short period of 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 dinner together with watermelon.You can also use the products to make a smoothie (sorbet) with the addition of mint and lemon juice.
Stop the diet
A gradual exit from the watermelon diet is a guarantee that the lost kilograms will not come back and your health will be normal.The amount of watermelon consumed will be gradually reduced over the next 3 days;On the 4th day, the pulp can be completely excreted.
From the first day, increase the proportion of fresh vegetables in the diet - they replace watermelon.The further menu depends on the chosen diet option.If there was cottage cheese (kefir) in it, grains and meat are added;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.