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Watermelon diet

It is entirely possible to lose weight easily, quickly and deliciously if you discover the watermelon diet.Watermelon is rich in vitamins and only seems to help the body.But whether that is really the case remains to be seen.Such a diet has its advantages and disadvantages, and in order not to encounter them, you need to approach the issue responsibly, then you will not have to protect yourself from more serious health problems instead of extra pounds.

Principles of the watermelon diet

On the one hand, the principle of the watermelon diet is simple: exclude everything except watermelon from the diet and lose weight.Eating this one berry can give you real 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 indulge in this at other times, you can “feed” yourself on nitrates and end up in the hospital.
  • When choosing a berry, give preference to small or medium-sized fruits without dents or cracks.
  • If a mono diet is chosen, it lasts no longer than 3-5 days.Watermelon is nutritious and contains vitamins, but is not enough to completely replace a nutritious diet.
  • A long-term watermelon diet is necessarily accompanied by other foods: unsweetened fruits, vegetables, grains, lean meat, fish, low-fat dairy products.
  • The exit from the diet is carried out gradually with the daily addition of other foods according to the principle: from lighter to heavier.It is important to keep track of calories and food quantity.A sudden strain on the body negates all efforts and the body likes to fill up with additional reserves for the future.This immediately affects the quick return of the lost kilograms.
  • Wash the watermelon well before cutting.This helps prevent intestinal infection.

If you follow the rules, a watermelon diet will allow you to lose 3 kg in just a few days.However, you should be aware that this is not initially a loss of fat deposits.In the first days of the diet, excess water that stagnates in the cells leaves the body and with it toxic substances.Often such stagnation leads to 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 diets.The sweetness of the berry and the high water content ensure that you don't feel hungry, even if only watermelon is on the menu on all three days.

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

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

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

  1. First, exclude salty and sweet foods and snacks, do not eat fatty foods, and avoid alcohol.
  2. For a long-term watermelon diet, create a meal plan to avoid the simultaneous intake of cheese, dairy products and eggs with berries.This combination can lead to fermentation in the gastrointestinal tract with all the ensuing consequences: flatulence, flatulence (flatulence) and upset stools.
  3. It is better if you prepare for the diet in advance: 3-4 days before the start, introduce watermelon into the menu, gradually increase the portions, remove other foods from the diet, starting with heavier ones.
  4. The watermelon diet lasts no more than 10-14 days.If all the rules are followed, this time is enough to lose weight up to 6 kg.If a repeat course is required, it is recommended to conduct it no earlier than a month later.
Watermelon

The benefits of the watermelon diet

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

  1. Water stimulates metabolic processes, improves bile flow, normalizes the functioning of the excretory system, thereby eliminating swelling.
  2. Fructose – energizes and tones, relieves 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, fight chronic fatigue, stabilize blood pressure and relieve muscle spasms and numbness.
  4. Pectins – cleanse blood vessels, lower cholesterol levels and normalize the functioning of the cardiovascular system.
  5. Antioxidants (lycopene, beta-carotene, zeaxanthin, lutein, beta-cryptoxanthin) – strengthen immunity, reduce the risk of cancer cell development, have a positive effect on the hormonal system and improve heart function.

This complex of nutrients not only helps fight excess weight, but also improves your health.

The fact that watermelon is low in calories is also important30-40 kcalper 100 g of pulp.

Contraindications to the watermelon diet

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

It is better to refuse it if:

  • Kidney disease: You may not be able to process large amounts of fluid;
  • the presence of sand and stones in the bile 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 while dieting.If the strict regime makes you feel uncomfortable or pain, it is better to refuse immediately and consult a doctor for advice.

Watermelon slices

Disadvantages of the watermelon diet

Before you start a watermelon diet for weight loss, you should consider its disadvantages.In some cases, they may outweigh the benefits of the beneficial properties of the berry.

Minor disadvantages include:

  1. Seasonality.Healthy and affordable watermelons are sold only in late summer and early fall.
  2. It is better to go on a diet on vacation.The diuretic effect causes significant inconvenience at work.More serious deficiencies can have more serious consequences than problems with extra pounds.
  3. Watermelon has a high glycemic index (GI).Such foods lead to spikes in blood sugar and the deposition of calories in fat reserves.
  4. The calorie content of watermelon is low, but it is easy to be fooled by it.If you count on 1 kg of watermelon per 10 kg of body weight, then you can even exceed the calorie requirement in a day.For example, with a weight of 70 kg, the norm for eating berries on a mono diet is 7 kg.It turns out: 7 x 10 x 35 = 2450 Kcal.At the same time, with a sedentary lifestyle, for a woman aged 30, height 170 and weight 70 kg, the value is 2100 kcal per day.This puts you at risk of gaining even more weight.
  5. Restart.There is a risk of overloading yourself with nitrates and ending up in an infectious disease hospital with severe poisoning.
  6. Complaints.With a strict mono diet, malaise and fatigue may occur due to the lack of microelements that are not present in watermelon.
  7. Stomach problems. An abrupt transition from a normal diet to eating a large amount of watermelon can lead to problems with the gastrointestinal tract in the form of disorders, constipation, bloating and exacerbation of diseases.
Watermelon diet for weight loss

Watermelon diet options

You can come up with many watermelon diets and somehow diversify them, but only three options are common.

Mono diet on watermelons

A mono-diet with watermelon is a diet with one product, that is, in this case, for a certain period of time, only watermelon is on the menu for breakfast, lunch and dinner.Additional water and green tea without sugar 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 a person needs.It is used more as a fasting meal for a maximum of one to three days.Sometimes it is extended to five days.It is not recommended to store it for a longer period of time, as due to the lack of essential microelements, health can be seriously affected.

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

Minus: 2-3 kg are lost, but this is not a loss of body fat.Weight decreases as the same excess water is removed from the body;After a few days everything comes back.

It is better to use a mono-diet than a fasting day before switching to a long-term main diet or a proper diet.It doesn't do any harm in one day and helps to get the body going again.

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 very different from the previous one.The only difference is that the feeling of satiety that the bread gives helps you stretch it out for a week.This is where the benefits end: with such a watermelon detox, the body still does not receive enough vitamins.

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

Gentle food for 7-10 days

Light food for 7-10 days with a balanced menu.In addition to watermelon, the diet includes vegetables, unsweetened fruits, a small amount of grains and protein products.However, it is important that the calories for each dish are accurately calculated, the serving size does not exceed the recommended serving size and there are no additives.The diet is designed to last 10 days and is easy to follow.

The best option for natural weight loss: The body receives everything it needs and the diet is well tolerated.

During this diet you can lose up to 6 kg.

The advantage of the diet is the opportunity to engage in physical activity, which helps burn fat and gradually develops the habit of eating right.

Watermelon diet menu

Watermelon diet menu for a week

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

Monday

  1. Breakfast:Oatmeal with milk, a glass of freshly squeezed orange juice.
  2. Dinner:Salad – watermelon + feta + basil, dressed with olive oil.
  3. Dinner:Watermelon.

Tuesday

  1. Breakfast:Rice porridge, tomato 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, unsweetened tea.
  2. Dinner:Salad – watermelon + tomato + cucumber + vegetables.Season with lemon juice and olive oil.
  3. Dinner:Watermelon.

Thursday

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

Friday

  1. Breakfast:Muesli with water, a glass of juice.
  2. Dinner:Salad – watermelon + melon + unsweetened grapes + prunes + 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.

Sunday

  1. Breakfast: low-fat cottage cheese casserole, unsweetened tea.
  2. Dinner:Salad – watermelon + chicken fillet + prunes + nuts.Season with vegetable oil.
  3. Dinner:Watermelon.

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

Girl on watermelon diet

Get off the watermelon diet

Stopping the watermelon diet should not be abrupt.

The basic rules apply to 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;
  • Adding more dishes is carried out according to the principle: from simple to complex.

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

Watermelon diet: reviews of nutritionists

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

“I do not advise you to “prescribe” not only the watermelon diet, but also other diets.Every body has individual characteristics.And what helps one person can seriously harm another.Therefore it cannot be done without advice.The specialist will select a diet that is individually suitable for each individual.In addition, modern research has shown that starvation diets do not achieve the desired effect at all, and a properly balanced diet is much healthier.

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