Almost all dietary restrictions prescribe the consumption of vegetables and fruits. At the same time, experts emphasize that fruits are seasonal, because they are the healthiest. At the end of summer comes the time of the giant sweet berry on which the watermelon diet is based.
Watermelon: history and brief description
Long before the beginning of our era, people ate watermelons. Of course, where the climate allowed its cultivation. Since this heat-loving crop does not tolerate long-term transportation, for thousands of years watermelons were consumed only where they were grown. Nobody ate watermelon to lose weight; It was a somewhat sacred food. The ancient Egyptians, for example, placed watermelons in the tomb, as the fruit was considered a worthy food for the afterlife.
As trade ties developed, watermelons spread even further, even to the Roman Empire, where they were used as a candy and pickle. Centuries later, the striped fruit reached China, where it has been actively cultivated since the beginning of the 10th century.
The watermelon appeared in Europe even later, only in the 17th century, and from there it was brought to our country as an overseas curiosity. Only in the 19th century did they begin to grow watermelons in the southern regions of our country, especially on fertile black soils.
Mineral composition and pharmacological properties.
Although watermelon contains a lot of water, this fruit is very valuable for a healthy diet. After all, it contains almost all the microelements and vitamins necessary for humans. Most of these substances for the normal functioning of the body must be supplied in milligrams and micrograms, but it is impossible without them.
A ripe watermelon, ripened under the hot sun, has a rich set of not only vitamins, but also mineral elements, as well as the most important biochemical compounds. The table shows the approximate content per 100 grams of pulp. This is a very small piece, about half a slice. As a rule, no one is limited to this amount, especially with a watermelon diet, which means that the nutrient intake will be significantly higher.
Table of macro and microelements in watermelon.
Article name |
Quantity, 100 grams |
daily norm |
% Daily Value |
Vitamin A |
17. 00 mcg |
900 mcg |
1. 9% |
beta carotene |
0. 1mg |
5mg |
2% |
Vitamin B1, thiamine |
0. 04mg |
1. 5mg |
2. 7% |
Vitamin B2, riboflavin |
0. 06mg |
1. 8mg |
3. 3% |
Vitamin B4, choline |
4. 1mg |
500 mg |
0. 8% |
Vitamin B5, pantothenic acid. |
0. 221mg |
5mg |
4. 4% |
Vitamin B6, pyridoxine |
0. 09mg |
2mg |
Four. Five% |
Vitamin B9, folates |
8 mcg |
400 mcg |
2% |
Vitamin C, ascorbic acid. |
7mg |
90mg |
7. 8% |
Vitamin E, alpha tocopherol |
0. 1mg |
15mg |
0. 7% |
Vitamin K, phylloquinone |
0. 1mg |
120mg |
0. 1% |
vitamin pp |
0. 3mg |
20mg |
fifteen% |
Potassium, K |
110mg |
2500 mg |
4. 4% |
Calcium |
14mg |
1000mg |
1. 4% |
Silicon, Yes |
12mg |
30 mg |
40% |
Magnesium, Mg |
12mg |
400mg |
3% |
Sodium Na |
16mg |
1300mg |
1. 2% |
You will. |
6. 1 mg |
1000mg |
0. 6% |
Phosphorus, P |
7mg |
800mg |
0. 9% |
Chlorine, Cl. |
24. 7mg |
2300mg |
eleven% |
Iron, Faith |
1mg |
18mg |
5. 6% |
Cobalt, Co |
2 mcg |
10 mcg |
twenty% |
Manganese |
0. 038mg |
2mg |
1. 9% |
Copper |
42 mcg |
1000 mcg |
4. 2% |
Molybdenum, Mo |
1. 8 mcg |
70 mcg |
2. 6% |
Selenium, Se |
0. 4 micrograms |
50 mcg |
0. 7% |
Chromium, Cr |
0. 23 micrograms |
50 mcg |
0. 5% |
zinc, zinc |
0. 1mg |
12mg |
0. 8% |
As with any natural raw material, data may vary slightly depending on the variety and growing location.
Calorie content and BZHU
But the content of microelements is not the most important thing. Many people focus on the sweet taste of watermelon, so they avoid it under dietary restrictions. This is fundamentally wrong - watermelon will not harm those who lose weight at all. After all, its main component is water, which has no calories. And it contains 97% of the striped fruit.
So, to the question of whether it is possible to eat watermelon while on a diet, the answer is unequivocally positive. Regarding the nutrient composition, the pulp of a ripe watermelon will provide the body.
KBZHU table
Nutrient name |
Quantity per 100 g |
squirrels |
0. 7 grams |
Fats |
0. 1 grams |
carbohydrates |
5. 8 grams |
Dietary fiber |
0. 4 grams |
Water |
93 grams |
Calorie content |
27 kilocalories |
How to choose a ripe watermelon
The season for these berries usually begins in mid-July, before that the watermelons will not be the most delicious and, most importantly, not so healthy. If the watermelon is local, an unscrupulous grower could overfeed it with fertilizers and growth stimulants. If the fruit arrived from distant lands, then it may well have been treated with chemicals so that it could withstand the long journey. These watermelons will not be useful in either the watermelon diet or your normal daily diet. Rather, on the contrary, you may suffer from a serious digestive disorder.
Choosing a tasty and sweet watermelon is quite easy; The main thing is to carefully examine the fruit and not be fooled by the seller's persuasion. Signs of watermelon ripeness:
- A fruit that has ripened in the ground always has the yellow side slightly flattened. It is as hard as the entire crust and may be covered by a network of shallow cracks.
- Also, the tail of a ripe watermelon dries out, it should become dry and hard. If it is green and limp, that fruit may be sweet, but it may be completely unripe.
- If you hit a ripe watermelon with your knuckles, the sound should sound, as if there is a void inside. A dull pumpkin, as if there was cotton inside a large pumpkin, shows that it is an immature specimen or that it has begun to deteriorate.
But, as a rule, at the height of the season, watermelons are sold everywhere and are already ripe, so if August is in full swing, you can safely take almost any, it will certainly turn out tasty and suitable for the Watermelon diet.
General rules of the watermelon diet
The watermelon diet will show excellent results if certain provisions are followed. To lose 3 to 5 kilograms of excess weight that appeared after summer barbecues and ice cream, you need to remember the main rule: for every 10 kg of body weight, you should eat 1 kg of watermelon pulp per day. That is, if you weigh 63 kg, you should eat 6. 3 kg of watermelon a day.
- The juice cannot be used to replace the pulp, it contains much less fiber, which is why it can cause intestinal disorders.
- Despite the large amount of liquid that watermelon contains, it is necessary to drink more. The diuretic effect of grated fruit can cause the body to lose electrolytes.
- Before the mass sale of watermelons, it is better not to eat them so as not to be poisoned by nitrates, which farmers often "feed" their melons in order to obtain a marketable harvest as quickly as possible.
As you can see, the watermelon diet to lose weight is not complicated at all, it is easy and tasty to follow for as long as necessary.
Advantages and disadvantages of the watermelon diet.
Before starting to practice restricted nutrition, it is worth studying not only the positive aspects, but also the negative ones. The watermelon diet in this regard is no exception. Despite its effectiveness, it has certain disadvantages, so it may not be suitable for a particular person.
Advantages of the diet
One of the reasons why the watermelon diet has many followers is the excellent taste of the main component of daily nutrition. The red pulp quenches both thirst and the desire to eat, making it an excellent source of energy on a hot summer day. In addition, lovers of the watermelon diet note several more advantages:
- The watermelon diet really works and helps you shed a significant amount of body fat.
- No need to stand near the stove and count daily calories.
- A large amount of watermelon pulp helps to eliminate swelling, even if it is chronic.
- If you successfully end the restriction period, the result will last a long time.
Cons of the diet
Of course, the watermelon diet not only has advantages, it also has negative aspects. First of all, this is a serious load on the kidneys due to abundant fluid intake. That's why you should be sure of your health before experimenting with watermelons. Typically, the watermelon diet collects negative reviews for the following reasons:
- Insufficient saturation of the diet with the necessary nutrients: proteins and fats. Therefore, you cannot practice this method for a long time and it is also better to repeat it infrequently. Considering the seasonality of sweet fruits, once a year, unloading watermelons for several days would be a good decision. One day of fasting with watermelon will not give such obvious results, so after 2-3 weeks it can be repeated.
- Not everyone can follow such a diet, so before you find out whether it is possible to lose weight with watermelon, you should check your own health.
- If you "jump" off the diet and do not come off without problems, the lost kilograms may return.
For whom is the watermelon diet contraindicated?
The abundant amount of fluid entering the body and decent doses of sugars make the watermelon diet an unsuitable option for some categories of people.
- First of all, these are those who experience any problems with the kidneys. There are many chronic inflammatory processes that require careful analysis and normalization of the incoming fluid.
- Chronic intestinal diseases can worsen with such amounts of fiber and moisture, so it is necessary to control this aspect.
- Being too young or too old is a contraindication for any monodiet, since it requires a balanced and complete diet.
- People allergic to striped berries should not follow this diet. In this case, it can be dangerous to health.
It is worth noting that a strict watermelon diet is not suitable for all of the above. If you eat one or two slices of sweet and aromatic watermelon, it will only bring you benefits and pleasure.
Is the watermelon diet allowed for pregnant women?
The watermelon diet for women in delicate situations deserves special mention. The fact is that often, especially in the later stages, pregnant women experience serious discomfort due to bloating. In this case, your doctor may limit the amount of fluid you consume per day.
You can try a watermelon fast day to remove excess water from the body. In addition, the pulp will contain a lot of vitamins and fiber, which is also useful during pregnancy.
You should not make such a decision on your own, the approval of a gynecologist is required, because a specialist can determine from tests and during an examination whether such a discharge will not be harmful.
Diet options
The diet that should be followed during the watermelon diet depends mainly on its duration. If a couple of days can easily pass on mononutrition alone, then longer options require additional calorie intake into the body. Therefore, it is necessary to focus on deadlines.
Watermelon fasting day.
If the watermelon diet lasts only 24 hours, the entire menu consists only of the pulp of the ripe fruit. You can add a couple of slices of whole wheat bread and additional drinks include water and unsweetened tea. The water can be mineral or slightly salted. Everything else is strictly prohibited.
Diet for 2 days.
If in one day the numbers on the watermelon scale have become more pleasant and the day itself has passed easily, then you can continue cleansing the body and extend it for 24 hours with the same diet. Watermelon pulp at the rate of 1 kg per 10 kg of body weight, divided into 4 or 5 parts and consumed at approximately equal intervals.
For two meals you are allowed to eat small toast made with whole wheat or rye bread.
For 3 days
More than 48 hours without protein and fat intake will no longer benefit the body, so the three-day marathon should be diversified with additional products.
The best option for this is cottage cheese. It contains a lot of protein and some dairy fat. In addition, fermented dairy products are easily digestible and help improve digestion.
For an additional three-day diet, it is allowed to eat a small amount of cereals such as rice to slightly strengthen the intestines. The menu for three days looks like this:
- Have breakfast: a cup of cottage cheese with a fat content of 1. 5 to 5%, no more than a couple of slices of watermelon;
- Snack: 2-3 slices of grated berries;
- Lunch: a bowl of steamed rice and a couple of pieces of watermelon;
- For snack: 2-3 tablespoons of cottage cheese and 2 large slices of watermelon;
- Dinner: rice with water and watermelon.
In three days of this nutrition you can see a good weight: up to 3 kilograms.
For 5 days
If the motivation is strong enough and the body perceives all restrictions completely normally, then it can be increased by 3-5 days, with approximately the same diet. The only thing is that you can diversify slightly with products from the same group.
For example, for those who do not like cottage cheese, boiled chicken breast will be a complete source of animal protein. If you are tired of rice, oatmeal porridge with water will do just as well. Once a day you can allow yourself a hard-boiled egg, this will provide you with the fats necessary for the absorption of certain vitamins.
for 7 days
With a watermelon diet for a week, slightly different mechanisms begin to act. The red pulp itself acts to remove the breakdown products of fatty deposits and weight loss is achieved by reducing daily calorie intake. In this way the body receives complete nutrition with some deficiency, this helps to lose weight without losing muscle mass. And all unnecessary things leave the body with the help of watermelon.
Over a period of seven days, it is advisable to approximately follow the following menu:
Breakfast: a cup of green tea and a serving of steamed porridge with boiling water, one hard-boiled egg;
Second option: unsweetened tea or coffee, a plate of cottage cheese and fresh fruit.
Lunch: Sliced fresh raw vegetables, lightly seasoned with olive oil and a serving of steamed fish;
Second option: vegetable soup with dill and green onion, 200 grams of boiled chicken or beef breast, a couple of tomatoes.
Dinner: Strictly watermelon pulp, for 30 kilos of body weight it is necessary to eat 1000 grams of red fruits. This should be done at least 3 hours before bedtime so that the urge to urinate does not affect your night's rest.
For 10 days
The watermelon diet to lose weight is very well tolerated in most cases. Since the season for these fruits falls on the hottest time of the year, during which the appetite is already dull. Many people tolerate several days of restrictions quite calmly and are ready to continue in the same spirit to obtain even more noticeable results and find out from their own experience whether it is possible to lose weight with watermelon.
The principles of the ten-day challenge are similar to what the weekly routine suggests:
- Breakfast: brown rice porridge or oatmeal steamed with boiling water, a couple of pieces of cheese;
- Lunch: a portion of protein, it can be lean meat or fish, cooked in a double boiler, adding a little vegetable salad or slices;
- For dinner it is necessary to eat watermelon pulp, according to the same calculation as for the seven-day diet.
If the stamina is sufficient to completely pass this period, the figures on the scales will be 6 to 8 kg less than before starting the watermelon diet.
Watermelon Mixed Diet Options
The watermelon diet is not limited to this melon crop. There are other varieties in which new ingredients are added to watermelon. In some cases, these are additional vegetables or fruits that have approximately the same calorie content and similar effects.
For those who feel hungry on a monodiet, it is appropriate to add a protein component so that the body does not lose muscle mass and the person does not feel a loss of strength. Typically ectofermented dairy products are cottage cheese or plain yogurt.
The third option is suitable for those for whom an overdose of watermelon causes problems in the gastrointestinal tract. A large amount of liquid can cause a disturbance in its functions, and to avoid this, you can try adding carbohydrates to your diet, which will slightly strengthen the intestines.
Watermelon and melon
This is a popular combination of two southern guests that arrive on our shelves almost simultaneously. Melon is also quite low in calories, so you can successfully lose weight by consuming both types of melon.
Experts recommend following the melon and watermelon diet for six to nine days. To do this, repeat the three-day nutrition cycle 2 or 3 times. The menu looks like this:
First day:
- Breakfast: 100 grams of cottage cheese, 200 grams of melon and a couple of slices of rye bread;
- Lunch: a serving of steamed fish with vegetable salad, 200 grams of melon;
- Snack – half a kilo of watermelon pulp;
- Dinner: a small cup of boiled rice, an apple, 150 grams of melon.
Second day:
- Breakfast: a couple of boiled eggs, a cup of unsweetened tea, 150 grams of watermelon;
- Lunch: 400 grams of melon, 200 grams of low-calorie stewed vegetables;
- Snack – a glass of kefir;
- Dinner: a small portion of chicken breast, a couple of toasts and half a kilo of watermelon.
The third day:
- Breakfast: 400 grams of watermelon and a glass of yogurt;
- Lunch: a bowl of brown rice, a serving of steamed chicken breast, 300 grams of melon;
- Snack: unsweetened green tea and a couple of slices of rye bread;
- Dinner: sliced vegetables, a medium baked potato, 400 grams of watermelon.
Watermelon and kefir
No less popular is the watermelon diet, which is combined with kefir. The fermented milk product is one of the easiest to digest, it will not disrupt your diet, it will only saturate the body with healthy proteins.
The watermelon-kefir combination does not have a specific menu or additional products. You can follow such a diet for only 72 hours, during which time the body will be significantly cleansed of various toxins and toxic compounds.
One day you need to drink a liter of kefir and eat 2-3 kg of watermelon. To do this, drink a glass of drink and 400-500 grams of sweet pulp every three hours. The last time: three hours before bedtime.
Watermelon and cottage cheese
Cottage cheese is another product immensely respected by healthy eating enthusiasts. And this is deserved, because such a rich set of proteins and microelements cannot be found in any product. The main rule of watermelon and curd relief is not to eat them together, but to alternate them. For example, like this:
- Morning – 200 g of cottage cheese;
- Lunch – 05 kg. watermelon;
- Snack: 100 grams of cottage cheese;
- Afternoon – 05 kg. watermelon
Three days of this diet will help you gain weight faster, especially in problem areas.
watermelon and apples
Similar low-calorie relief is possible with a combination of watermelons and apples. It is especially good to practice this cleaning in autumn. You should eat 1. 5 kilos of watermelon and 1 kilo of baked apples a day. This allows for complete cleansing of the body in all directions.
The diuretic properties of watermelon pulp will help cleanse the kidneys and remove excess fluid from the body. This will renew the body, tone it and give it new strength. Baked apples contain a lot of pectin. It is capable of not only mechanically cleansing the intestines, but is also an excellent adsorbent, attracting, capturing and removing harmful compounds from the body.
Watermelon and buckwheat
The favorite cereal of all those who are losing weight contains many proteins, iron and vitamins. Therefore, the combination of watermelon with buckwheat porridge is optimal for those who want to lose a lot of weight, but cannot tolerate the periodic feeling of hunger.
In the evening, you need to weigh 200 grams of dried buckwheat and steam it with boiling water overnight. You will get about 800 grams of porridge, which is approximately 800 calories. Add to this 2 to 3 kilograms of watermelon pulp and some vegetables - you will get the permissible daily diet.
This way you can lose weight without starving your body. You can follow the buckwheat and watermelon diet for a week. If you want more, it is necessary to add proteins and fats, reducing the amount of cereal.
Watermelon with black bread
Combining a serving of watermelon calculated by weight with a couple of slices of black bread helps to alleviate hunger. This diet is not balanced, so it cannot be followed for a long time.
It is best to pre-dry the bread in a dry pan or in the oven, as these toasts keep you fuller for longer. Instead of black bread, you can have whole wheat bread or crusty bread. It's good if baked goods are yeast-free; This will prevent fermentation processes in the intestines.
How to correctly exit a diet
The specificity of the watermelon diet is such that correct production is important not only to maintain the results, but also to normalize digestive processes. When the amount of solid food is limited for several days and liquid food is given in abundance, the body gets used to it and a sudden transition to the usual diet can cause a painful reaction in the gastrointestinal tract.
To avoid unpleasant consequences, you should gradually add denser but easily digestible foods to each meal. These can be liquid porridge, low-fat cottage cheese, starchy vegetables and bread. After a couple of days, you can introduce lean varieties of meat and fish.
It is better to refrain from fatty, too harsh and spicy foods. The same goes for refined sugars. If the fiber in watermelon promotes smooth absorption of carbohydrates, sweets in their pure form immediately increase blood sugar levels and cause a surge in insulin. The system established with the help of a watermelon stops working.
You should comply with such restrictions, gradually lifting them over a period of 7 to 10 days, then you can return to your normal lifestyle. But if you start eating uncontrollably again, the chances of regaining weight become very high.
The expert's opinion
Nutritionists welcome the consumption of watermelons, because the rich vitamin composition, a large amount of fluid and fiber have the most beneficial effect on the body. Regarding monodiets and very strict options, experts show some skepticism. Nutritionists point out that not all the nutrients the body needs can be obtained from watermelon, so such weight loss cannot be considered healthy.
If we talk about abandoning fatty, sweet and high-calorie foods and replacing them with watermelon pulp, any practitioner would appreciate such a diet.
Conclusion
The watermelon diet can only be practiced during the season and is not very long. This must be taken into account when there are doubts about whether watermelon is okay to lose weight or if it is better to choose a different menu. It is better to try it to understand whether this diet is really as good and tasty as people who have successfully lost weight write in the reviews.