Watermelon diet

It is very possible to lose weight easily, quickly and tasty if you discover watermelon diet. Watermelon is rich in vitamins and it seems that it only benefits the body. But if it's really like that, it's still worth finding out. Such a diet has its benefits and pitfalls, and in order not to run into them, you need to take a responsible approach to the problem so that you do not have to save yourself from more serious health problems instead of extra pounds.

Watermelon Diet Principles

On the one hand, the principle of watermelon diet is simple - to exclude everything from the diet except watermelon and lose weight. By eating this one berry you can really get the result.

But how positive it will be depends on several factors:

  • The diet is carried out during the watermelon season - in August-September. If you get carried away by it at another time, you can "feed" yourself with nitrates and get to the hospital.
  • When choosing a berry, prefer small or medium-sized fruits without dents or cracks.
  • If a monodiet is selected, it lasts no more than 3-5 days. Watermelon is nutritious and contains vitamins, but not enough to completely replace a complete diet.
  • A long watermelon diet should be accompanied by other foods: unsweetened fruits, vegetables, grains, lean meats, fish, low-fat dairy products.
  • The exit from the diet is gradual with daily addition of other foods according to the principle: from lighter to heavier. It is important to monitor calorie intake and the amount of food. A sharp load on the body reduces all effort to nothing, and the body will gladly store additional reserves for the future. This will immediately affect the rapid return of lost pounds.
  • Before slicing the watermelon, rinse it well, this will help avoid intestinal infection.

According to the rules, on a watermelon diet you can lose 3 kg or more in a few days. But it must be understood that it will not initially be a loss of body fat. In the early days of the diet, excess water leaves the body in the cells and thus toxic substances. Often such overloads cause a slowdown in metabolism and weight gain.

Watermelon pieces on sticks

Features of Watermelon Diet

The watermelon diet for weight loss is one of the relatively mild. The sweetness of the berry and the high water content in it allow you not to feel hungry, even if for the three days there is only watermelon on the menu.

But the most important thing is the ability to not only lose extra pounds in a short period of time. During the diet, excess fluid, toxins and toxins are removed from the body, the concentration of harmful cholesterol decreases. There is a restart of metabolic processes, the work of the digestive system and the kidneys get better.

Pay attention!If you feel uncomfortable during the diet, exacerbation of chronic diseases, it is better to abandon the diet and visit a doctor.

For effective weight loss, consider some of the features of the watermelon diet:

  1. To begin with, exclude salty and sweet foods and snacks, do not eat fatty foods and give up alcohol.
  2. For a long watermelon ration, make a menu to avoid simultaneous consumption of cheeses, fermented dairy products and eggs with berries. This combination can cause fermentation in the gastrointestinal tract with all the following consequences: bloating, flatulence (gas formation) and bowel movements.
  3. It is better if you prepare for the diet in advance: 3-4 days before the start, introduce watermelon in the menu with a gradual increase in the portion, remove other foods that start with heavier, from the diet.
  4. The watermelon diet lasts no more than 10-14 days. This time, subject to all the rules, it is enough to lose up to 6 kg. If a repeated course is needed, it is recommended to take it at the earliest one month later.

Benefits of Watermelon Diet

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

  1. Water - stimulates metabolic processes, improves the outflow of bile, normalizes the work of the excretory system and thus eliminates swelling.
  2. Fructose - provides energy and tones, helps relieve 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, helps stabilize blood pressure, relieves muscle cramps and numbness in them.
  4. Pectins - cleanse blood vessels, lower cholesterol levels, normalize the work 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.

Such a complex of useful substances not only helps to fight obesity, but also to improve health.

It is also important to have a low calorie content in watermelon - only30-40 Kcalper. 100 g 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 reject it when:

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

Although you are completely confident in your health, it is important to monitor your emotions during dieting. If you feel uncomfortable, 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 the watermelon diet for weight loss, consider its disadvantages. In some cases, they may outweigh the benefits of the beneficial properties of the berry.

Of the insignificant disadvantages, the following are distinguished:

  1. Seasonality.Healthy and affordable watermelons are only sold in late summer and early fall.
  2. Diet is best done while on vacation.The diuretic effect will create significant inconvenience during work. More serious deficiencies can lead to more serious consequences than problems with extra pounds.
  3. Watermelon has a high glycemic index (GI).Such foods lead to increases in blood sugar and the deposition of calories in fat stores.
  4. The calorie content of watermelon is low, but it is easy to deceive.If you expect 1 kg of watermelon to go to 10 kg of body weight, you can even exceed the calorie requirement per serving. day. For example, with a weight of 70 kg, the norm for eating berries on a monody 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 woman of 30 years with a height of 170 and a weight of 70 kg is 2100 kcal per day. Due to which there is a risk of gaining even more weight.
  5. Restart.There is a risk of overloading yourself with nitrates and getting into a hospital with infectious diseases with severe poisoning.
  6. disorders.On a rigid monody diet, malaise and fatigue may occur due to lack of trace elements that watermelon does not contain.
  7. Stomach problems.A sharp transition from a normal diet to the consumption of large amounts of watermelons can cause problems with the gastrointestinal tract in the form of disturbance, constipation, bloating and exacerbation of diseases.
Watermelon diet for weight loss

Choosing Watermelon Diet

You can think of many watermelon diets, somehow diversifying them, but only three options are common.

The Monody of Watermelons

A watermelon mono-diet is a diet based on a product, that is, in this case, only watermelon is spelled in the menu for breakfast, lunch and dinner for a certain period. Additional water and green tea without sugar are allowed.

Despite the health benefits of watermelon, the monodium on it is considered a rigid diet that limits the intake of all the nutrients a person needs. It is used more as unloading food for no more than one to three days. Sometimes it is extended up to five days. It is not recommended to resist it anymore as health can deteriorate severely due to lack of important trace elements.

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

Minus: 2-3 kg disappears, but this is not the consumption of body fat. The weight decreases due to the same excess water excreted from the body, after a few days everything returns.

The mono diet is best used as a fasting day before switching to the main long-term diet or proper nutrition. In one day, it will not cause injury and the body will help to restart.

Not a single watermelon

In this variant, two slices of rye bread are added to the main course - watermelon for each snack. The diet is not much different from the previous one. The only thing that makes it different is that the feeling of fullness that bread gives helps to stretch it for a week. This is where the pros end up: during such watermelon detoxification, the body still lacks vitamins.

In principle, on such a diet it would be possible to lose up to 7 kg per week, but there is a "BUT". If you calculate the total number of watermelon calories, calculated for a diet day and the same bread, this amount significantly exceeds the recommended calorie intake 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, unsweetened fruits, a small amount of grains and protein products. However, it is important that the calories are calculated strictly for each dish and that the serving size does not exceed the recommended size and that no additives are required. The diet is designed for 10 days, easy to maintain.

The best option for natural weight loss: the body gets everything it needs, the diet is easily tolerated.

During such a diet you can lose up to 6 kg.

The benefits of diet are the ability to exercise physically, which will help burn fat and gradually develop the habit of eating right.

Watermelon diet menu

Weekly Watermelon Diet Menu

The watermelon diet menu for the week can be something like this.


  1. Breakfast:oatmeal in milk, a glass of freshly squeezed orange juice.
  2. Lunch:salad - watermelon + feta + basil, seasoned with olive oil.
  3. Dinner:watermelon.


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


  1. Breakfast:buckwheat porridge with prunes, unsweetened tea.
  2. Breakfast:salad - watermelon + tomato + cucumber + greens. Set with lemon juice and olive oil.
  3. Dinner:watermelon.


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


  1. Breakfast:muesli on water, a glass of juice.
  2. Lunch:salad - watermelon + melon + unsweetened grapes + plums + walnuts. Set with lemon juice.
  3. Dinner:watermelon.


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


  1. Breakfast:low-fat cottage cheese casserole, unsweetened tea.
  2. Lunch:salad - watermelon + chicken fillet + prunes + nuts. Set with vegetable oil.
  3. Dinner:watermelon.

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

Girl on a watermelon diet

End Watermelon Diet

Getting out of the watermelon diet should not be sudden.

The basic rules apply to everyone:

  • does not burden the digestive system with fatty and fried foods, at least for the first 3-5 days;
  • Divide the daily ration into 5-6 meals and small portions;
  • other dishes are added according to the principle: from simple to complex.

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

Watermelon Diet: Nutritionist Reviews

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

"I do not advise you to" prescribe "yourself not only watermelon but also other diets. Each organism has individual characteristics. And what helped one person can seriously harm another. Therefore, one can not do without consultation. The specialistchoose a diet that suits each individual. In addition, modern studies have shown that starvation diets do not provide the desired effect at all, and a properly formed diet is much more useful. "

“I can not say anything good about a diet based on watermelons alone: ​​despite the benefits of vitamins, the amount of watermelon eaten, or rather the sugar it contains, will have a negative impact on health. Firstly, the pounds from such an amount of light carbohydrates will not disappear, and secondly, due to the high glycemic index, you can provoke an increase in blood sugar. "