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Watermelon diet

It is very possible to lose weight simply, quickly and deliciously if you discover the watermelon diet.Watermelon is rich in vitamins and, apparently, only benefits the body.But whether this is indeed the case remains to be seen.Such a diet has its advantages and pitfalls, and in order not to encounter them, you need to approach the matter responsibly, then you will not have to get rid of the most serious health problems instead of extra pounds.

The principles of the watermelon diet

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 during the watermelon season - in August-September.If you withdraw in other cases, you can "feed" on nitrates and end up in the hospital.
  • When choosing a red berry, give preference to small or medium-sized fruits without scratches 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: sugar-free fruits, vegetables, cereals, lean meat, fish, low-fat dairy products.
  • Exiting the diet is gradual, with the daily addition of other foods, according to the principle: from lighter to heavier.It is important to monitor the calories and the amount of food.A sudden load on the body will destroy all efforts, and the body will be happy to accumulate additional reserves for the future.This will immediately affect the rapid return of lost kilograms.
  • Before cutting the watermelon, wash it well;this will help avoid contracting an intestinal infection.

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

Watermelon pieces on sticks

Features of the watermelon diet

Watermelon diet for weight loss is one of the relatively mild ones.The sweetness of the berry and its high water content will allow you not to feel hungry, even if there is only watermelon on the menu for the 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 resume, the functioning of the digestive system and kidneys improves.

Pay attention!If during the diet you do not feel well or worsen chronic diseases, it is better to abandon the diet and visit a doctor.

To lose weight effectively, you should consider some features of the watermelon diet:

  1. To begin with, exclude salty and sweet foods and foods, do not eat fatty foods and give up alcohol.
  2. For a long-term watermelon diet, create a menu to avoid simultaneous intake of cheeses, dairy products and eggs with berries.This combination can cause fermentation in the gastrointestinal tract with all the consequences that follow: bloating, flatulence (gas formation) and stool disturbances.
  3. It is better if you prepare in advance for the diet: 3-4 days before the start, introduce watermelon to the menu, with a gradual increase in portions, remove other foods from the diet, starting with the heaviest ones.
  4. The watermelon diet does not last more than 10-14 days.This time, if all the rules are followed, it is enough to lose up to 6 kg.If a repeated course is needed, it is recommended to do it no earlier than a 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, thus eliminating swelling.
  2. Fructose - gives energy and tone, helps relieve fatigue.
  3. Vitamins and minerals – watermelon contains vitamin A, C, E, PP, B vitamins, mineral salts, iron, potassium, magnesium and phosphorus.This composition allows you to normalize sleep, fight chronic fatigue, help stabilize blood pressure and relieve muscle spasms and numbness in them.
  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 to fight excess weight, but also to improve your health.

Also important is the fact that watermelon is low in calories – simply30-40 Kcalfor 100 g pulp.

Contraindications for the watermelon diet

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

It is better to refuse it if:

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

Even if you are completely confident in your health, it is important to monitor how you feel during the diet.If you do not feel well or feel pain from the strict regimen, it is better to refuse immediately and consult a doctor for advice.

Watermelon slices

Disadvantages of the watermelon diet

Before starting a watermelon diet for weight loss, you should consider its disadvantages.In some cases, they can exceed the benefits of the useful properties of red berries.

Minor disadvantages include:

  1. Seasonality.Healthy and affordable watermelons are sold only in late summer and early fall.
  2. It is better to diet during the holidays.The diuretic effect will create significant discomfort during work.More serious deficiencies can lead to more serious consequences than problems with excess kilograms.
  3. Watermelon has a high glycemic index (GI).Such foods lead to an increase in blood sugar and the storage of calories in fat stores.
  4. The caloric content of watermelon is low, but it is easy to be deceived by it.If you count on 1 kg of watermelon per 10 kg of body weight, then you can even exceed the daily calorie requirement.For example, with a weight of 70 kg, the rate of eating berries in a mono diet will be 7 kg.It turns out: 7 x 10 x 35 = 2450 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 to be 2100 kcal per day.This puts you at risk of gaining even more weight.
  5. Reboot.There is a risk that you will overload yourself with nitrates and end up in an infectious disease hospital with severe poisoning.
  6. Diseases.In a strict mono-diet, it is possible that maltreatment and fatigue may occur due to the lack of micronutrients that watermelon does not contain.
  7. Stomach problems. A sharp transition from a normal diet to eating a large amount of watermelons can provoke problems with the gastrointestinal tract in the form of discomfort, constipation, bloating and exacerbation of diseases.
Watermelon diet for weight loss

Watermelon diet options

You can find many watermelon diets and diversify them somewhat, but only three options are common.

Mono-diet on watermelons

A mono-diet on watermelon is a diet with one product, 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 allowed.

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

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

Minus: 2–3 kg will be lost, but this 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 be back.

It is better 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 the body reset.

Not just a watermelon

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

In principle, on such a diet you can lose up to 7 kg per week, but there is a "BUT".If you calculate the total number of calories of watermelon, calculated for a day of diet, and the same bread, then this amount will significantly exceed the recommended intake of calories for weight loss.

Light diet for 7-10 days

Light diet for 7-10 days with a balanced menu.In addition to watermelon, the diet contains vegetables, fruits without sugar, a small amount of cereals and protein products.But it is important that the calories for each dish are calculated strictly, and the serving amount does not exceed the recommended one and there are no additives.The diet is designed for 10 days and is easy to maintain.

The best option for natural weight loss: the body gets 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 physically, which will help burn fat and gradually develop the habit of eating properly.

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. Dinner:salad - watermelon + feta + basil, coated with olive oil.
  3. Dinner:watermelon.

Tuesday

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

Wednesday

  1. Breakfast: Buckwheat porridge with prunes, tea without sugar.
  2. Dinner:salad - watermelon + tomato + cucumber + greens.Season with lemon juice and olive oil.
  3. Dinner:watermelon.

Thursday

  1. Breakfast:brown rice with boiled beef, a glass of juice.
  2. Dinner:braised beef and berry cocktail.
  3. Dinner:watermelon.

Friday

  1. Breakfast:muesli with water, a glass of juice.
  2. Dinner:salad – watermelon + cantaloupe + sugar-free grapes + plums + walnuts.Season with lemon juice.
  3. Dinner:watermelon.

Saturday

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

on sunday

  1. Breakfast: low-fat curd casserole, sugar-free tea.
  2. Dinner:salad – watermelon + chicken fillet + prunes + walnuts.Season with vegetable oil.
  3. Dinner: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.

The girl on the watermelon diet

Exiting the watermelon diet

Quitting the watermelon diet should not be sudden.

The basic rules will be for everyone:

  • do not overload the digestive system with fatty and fried foods, at least for 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 proper nutrition regime, then the result achieved in a week will not only consolidate, but also last for a long time.

Watermelon diet: comments from nutritionists

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

"I do not advise you to "prescribe" to yourself not only the watermelon diet, but also other diets. Everyone'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 choose a diet that suits each individual individually. Moreover, modern research has shown that starvation diets do not give the desired effect on health.

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