In summer, a watermelon diet is ideal for weight loss. It is effective, easy to perform, and almost everyone loves the sweet taste of the aromatic pulp. There are thousands of rave reviews about the diet with impressive results. This is confirmed by before and after photos, because some lose weight by several kg. Losing weight in such an unusual way will definitely not be monotonous and boring if you create for yourself the right balanced menu for every day.
The benefits of watermelon for weight loss
Watermelon is a real storehouse of microelements. The juicy, sweet pulp contains a huge amount of mineral compounds (phosphorus, potassium, sodium, iron) and vitamins of groups A, B, E, PP, C. In terms of calorie content, the fruit is considered dietary: 100 g contains no more than 40 kcal. At the same time, the sugars contained in the pulp are completely processed by the body and are not stored in fat reserves. This is one of the main reasons why watermelon is so loved by those who are losing weight. In addition to this miraculous property, weight loss occurs for several other reasons:
- most of the pulp is water (about 85-90%) with minerals and vitamins dissolved in it;
- due to the diuretic ability, excess fluid stagnant in the body is actively released, thereby reducing body weight;
- the liquid removes waste, toxins and other harmful compounds;
- cellular metabolism improves due to folic acid contained in the pulp;
- the feeling of fullness appears quickly due to the sweet taste.
The glycemic index of watermelon is 72 units, and 100 g of pulp contains only 5.8 g of carbohydrates.
Zucchini diet
It is especially recommended for allergy sufferers - there is practically no allergy to zucchini.
Zucchini, like watermelons, consists of 90% water, but at the same time it is saturated with a full spectrum of vitamins, acids, minerals and trace elements. In addition, vegetables contain a lot of fiber, which helps to thoroughly cleanse the intestines. Plus, due to the high content of vitamin A, eating zucchini significantly improves skin condition. The calorie content of zucchini is 16–24 kcal per 100 grams. They remove fluid from the body, which promotes weight loss, reduces swelling, and eliminates cellulite. The result of the zucchini mono-diet will be a loss of 2–5 kilograms per week.
One of the advantages of the zucchini diet is that you can sit on it for a long time until you get tired of it.
The composition of the product is so balanced that there will be no harm from such a diet. In addition, zucchini is inexpensive in the fall and can be stored for a long time under certain conditions. You can stock them up for at least a whole year. When combined with other vegetables and fruits, lean meats or fish, and low-fat cottage cheese, the desired variety of dishes is achieved. When combined, potatoes, corn and beets are prohibited. Fruits include bananas and sweet peaches.
If you are in no hurry to go on a zucchini diet
Just add this vegetable to your side dishes more often, because zucchini helps digest fatty foods. The main thing is to cook vegetables without oil, then their dietary properties will be preserved.
Diet principles
Because of the above abilities, watermelon quickly found use in weight loss. Based on it, diets designed for 3, 5, 10 days have been developed. Nutritionists recommend arranging fasting days once or twice a week, this helps to lose a couple of kilos before some significant event. If you want to achieve more radical changes in weight, then you will have to adhere to a certain diet for at least a week. When the desired result is achieved, you need to exit the watermelon diet gradually and correctly so as not to encounter weight gain.
The main principle of the watermelon diet is its diuretic effect. Daily fluid loss ranges from 1 to 2 liters. Every day you can lose 1-1.5 kg, depending on your initial body weight, level of physical activity and lifestyle. However, we must not forget that losing weight on watermelons is a mono-diet, which means that during the day you may feel weak, slightly dizzy and drowsy. If your condition only gets worse every day, and you feel that you don’t have enough strength and there is no surge of energy, then you need to stop losing weight.
Pumpkin diet
Favorite way to lose weight for those with a sweet tooth.
But pumpkin not only has a delicate and sweet taste, it has a unique vitamin composition and low calorie content - from 22 kcal raw and up to 24 kcal when stewed. You can lose 5–6 kilograms in a week. Proteins, carbohydrates, fiber - everything you need to remove excess fluid from the body. Pumpkin is recommended for hypertensive patients, diabetics, and people with inflammation of the gallbladder and gastrointestinal tract.
You shouldn’t get carried away with pumpkin seeds - they contain 550 kcal per 100 grams and a lot of fat
Eating only pumpkin for several days in a row is not easy, so it is more recommended for fasting days. Juice from raw pumpkin with pulp is especially useful. The most effective combination of this vegetable is in salads with apples, carrots and celery. The maximum time for following the pumpkin diet is 10–12 days. It should not be used by teenagers, pregnant or lactating women.
Prohibited and permitted products
In addition to watermelon, you can include in your daily diet other products listed in the list:
- fresh and boiled vegetables;
- greenery;
- fermented milk products with a low fat content;
- lean fish;
- lean red meat;
- chicken breast, turkey;
- cereals;
- fruits, mostly unsweetened;
- nuts;
- chicken and quail eggs;
- whole wheat bread;
- honey (in small quantities).
Of the prohibited foods, nutritionists advise avoiding:
- sausages, smoked meats;
- canned food;
- pickles;
- fast food products (hot dogs, pizza, hamburgers, noodles);
- milk chocolate;
- Sahara;
- carbonated drinks;
- cocoa;
- compotes, fruit drinks;
- sweets;
- baked goods and white bread.
The diet should be varied, then you will feel great and there will be no malaise. Every day you need to consume about 1300-1500 kcal.
By the way, do you want to know the menu for 1200 kcal per day with recipes for the week?
Watermelon diet rules
Losing weight will happen effectively if you take into account several factors and follow them impeccably:
- Be sure to add protein foods to your daily diet. They will help maintain a feeling of fullness for a long time, and the energy supply will be replenished;
- drink at least 1.5 liters of clean, plain water. For drinks, you can drink green tea or non-mineral water;
- give up harmful foods: fast food, sweets are now prohibited for you;
- Avoid drinking alcohol. Losing weight and alcoholic drinks are incompatible things. Any drinks containing alcohol, even in low concentrations, lead to an exacerbation of hunger and water retention in the body;
- The maximum time for losing weight on a watermelon diet should not exceed more than 10 days. Then you need to take a short break, for about a month. After the break, you can resume eating.
The result of the watermelon diet can range from 2 to 6 kg in 7-10 days of its use. In addition to the newfound slimness and lightness in your body, you will be able to save money, because during the summer season, sweet fruits are sold at every turn and are inexpensive.
On a note! One of the disadvantages of the watermelon diet is the resulting deficiency of fats and proteins.
Find out what weight loss tea you can buy at the pharmacy.
Benefits of diet
The consumption of this berry makes an invaluable contribution to the replenishment of the human body with useful substances. The benefits of the watermelon diet are as follows:
- good tolerance;
- no feeling of malnutrition;
- metabolism accelerates;
- waste and toxins are removed from the body;
- kidney stones are crushed and removed;
- intestinal activity is normalized;
- cholesterol levels are significantly reduced;
- there is a fight against the proliferation of cancer cells;
- water is removed from the body.
Watermelons are very useful for hepatitis A, gastritis, cardiovascular diseases, and gallbladder diseases. They help strengthen male power well.
Quitting the diet
In order for the positive effect of the watermelon diet to last as long as possible, you need to exit it carefully. Diet restriction awakens a sharp appetite and craving for prohibited foods. But here you need to show fortitude and not give in to attraction. Tips from nutritionists will help you avoid breakdowns and keep your figure in order:
- return to your usual diet gradually, increase the portion size slightly;
- in the first days, eat porridge cooked in water with added butter and kefir with a fat content of 2.5%;
- include bean pastes and porridges in your diet;
- increase the number of meals up to 6-7 times.
But what you should never do is throw yourself on sweets, buns and other unhealthy foods. You will not only ruin the achieved result, but also get an upset stomach.
Contraindications
You can follow a watermelon diet only if you are confident in your health and there is no reason to worry. You should not restrict yourself in diet if you have the following problems:
- stones in the kidneys;
- diabetes;
- gastrointestinal diseases;
- pancreatic diseases;
- liver disorders;
- heart disease;
- swelling of the limbs and soft tissues.
The diuretic effect and the ability to increase sugar make the watermelon diet for a certain category of people. Teenagers and children, as well as athletes and the elderly, should not lose weight in this way. Doctors do not recommend experimenting with your figure if you are pregnant, especially in the later stages, or are breastfeeding. Wait until the birth and breastfeeding stages are over before you can start losing weight.
Reviews and advice from nutritionists
Marina Konstantinovna, nutritionist:
If you regularly experience problems with the digestive system, then such a diet will only cause you a lot of inconvenience: constipation, bloating will begin, and stomach pain will become more frequent. To eliminate such negative consequences, do not engage in amateur activities, but rather seek advice from your doctor. Most diseases at the initial stage occur without symptoms, and a watermelon diet can aggravate them. If you experience any discomfort, stop losing weight and visit a therapist.
Ekaterina Alexandrovna, nutritionist:
I can’t say that the watermelon diet is healthy and will bring stunning results. Any weight loss, especially drastic one, is stressful for the body. Along with lost weight comes a number of health problems, sometimes serious. My advice, if you decide to try to lose weight this way, make your diet as varied as possible. Add vegetables, cereals, cereals, white and red meat to it, eliminate refined sugar and other useless light carbohydrates. Reduce your portion size and exercise. These simple recommendations will have a positive effect on your body weight, and you will immediately notice how you lose weight.
Doctors' opinions
Nutritionists admit that the watermelon diet is one of the most effective ways to get rid of excess fat deposits. Many doctors are convinced that the pulp of the striped berry cleanses the body, strengthens the immune system and improves metabolism.
However, doctors do not consider any mono-diets to be beneficial and believe that eating one product for a week or more is very harmful. There is an opinion that such a nutritional system can lead to a slowdown in metabolism. However, almost all doctors recommend a watermelon day as a deload.
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Watermelon diet options
If you have no contraindications and are mentally determined to lose weight with the watermelon diet, then first choose a suitable main product - ripe watermelon. Buy it only from trusted places, and wash it well before use. Nutrients and vitamins are found only in mature fruits grown naturally, without the use of chemical fertilizers. There are 3 ways to lose weight: an express method for 3 days, a weekly diet and a 10-day option.
Menu for 3 days
The most common and easiest way to lose weight is to go on a watermelon diet for 3 days. This is not difficult at all, and the weight loss will be 2-3 kg. You should eat about 5-7 kg of watermelon pulp per day. The norm is calculated based on your initial weight: for every 10 kg, 1 kg of pulp is required. For example, your weight is 60 kg, which means you need to eat 6 kg of watermelon daily. In addition, your diet should consist of:
- breakfast: oatmeal cooked in water, a slice of whole grain bread, a cup of tea;
- lunch: 150 g of boiled chicken breast, a plate of vegetable salad;
- dinner: 150 g low-fat cottage cheese.
About an hour before meals, eat watermelon. This will help fight off hunger, so during lunch or dinner you will eat less food.
Attention!
The last meal should be no later than 4 hours before bedtime. Do not eat watermelon at night: you will sleep poorly, and by the morning your whole face will swell.
Watermelon diet for 7 days, scheduled for every day
If you want to achieve significant weight loss, then the weekly option suggested in Table 1 will suit you.
Table 1 Watermelon diet for a week
| Day | Breakfast | Dinner | Dinner |
| 1 | A plate of oatmeal, a soft-boiled egg | 200 g low-fat cottage cheese with fruit | Tomato and cucumber salad – 150 g, 100 g boiled chicken breast |
| 2 | Cottage cheese casserole – 150 g | 120 g boiled beef with 200 ml broth | Vegetable soup - a bowl, a slice of whole grain bread |
| 3 | 2 chicken eggs, hard boiled | 150 g steamed fish with a side dish of fresh vegetables | Chicken broth – 150 ml |
| 4 | 150 g low-fat cottage cheese | 2 slices whole grain bread with cheese | soft-boiled egg |
| 5 | Bowl of buckwheat porridge with apple | 130 g steamed chicken fillet | Fruit salad with yoghurt dressing – 200 g |
| 6 | Rice porridge, boiled in water -150 g | Fish baked in the oven – 150 g | 200 g low fat cottage cheese |
| 7 | A plate of oatmeal on the water | 2 hard-boiled eggs | a couple of slices of whole grain bread with cheese |
Before and during each meal, you should eat a few pieces of watermelon. The norm per day is 5 kg, divide this amount evenly throughout the day. As for drinks, you are allowed to drink a cup of black natural coffee without sugar and milk or green tea during the day, no more than a couple of cups.
For 10 days
If you wish, you can increase the watermelon diet by 10 days, but only if you feel great and have no health complaints. The menu completely coincides with the diet for the weekly version; if you wish, you can replace products, but only with similar calorie content. If you adhere to the described scheme and eat 4-5 kg of watermelon daily for 10 days, then after a while you will be able to get rid of 6-8 kg.
Attention!
With the 10-day watermelon diet, reduce physical activity, otherwise you risk “overloading” the body.
Rules and recommendations
In order not to harm your health, during the watermelon diet you should follow some simple recommendations:
- Do not use early watermelons . They contain a large amount of nitrates.
- It is recommended to eat 1 kg of watermelon pulp per 10 kg of weight. That is, for a woman weighing 60 kg, 6 kg of product is enough.
- Follow the diet for no more than 10 days, after which you should take a month break.
- At the end of the diet, do not pounce on all the products. The transition to normal nutrition should be gradual.
- Familiarize yourself with contraindications and monitor your condition during the diet.
- It is advisable to eat watermelon pulp often and little by little.
