Almost all dietary restrictions prescribe the consumption of vegetables and fruits. At the same time, experts point out that fruit is seasonal, because it is the healthiest. At the end of summer comes the time for 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 them to grow. Since this heat-loving culture 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 somewhat sacred food. The ancient Egyptians, for example, placed watermelons in the tomb, as the fruit was considered a valuable food for the afterlife.
As trade links developed, watermelons spread further, including to the Roman Empire, where they were used as both sweet and pickled cucumbers. Centuries later, the striped fruit arrived in China, where it has been actively cultivated since the beginning of the 10th century.
Watermelon appeared in Europe even later, only in the 17th century, and from there it was brought to our country as an overseas curiosity. It was only in the 19th century that watermelons began to be grown in the southern parts of our country, especially on fertile holm oaks.
Mineral composition and pharmacological properties
Despite the fact that watermelon contains a lot of water, this fruit is very valuable for a healthy diet. After all, it contains almost all 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 cannot be done 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 on a watermelon diet, which means that the supply of nutrients will be significantly higher.
Table of macro and microelements in watermelon
Product Name |
Quantity, 100 g |
Daily norm |
% of daily value |
vitamin A |
17. 00 mcg |
900 mcg |
1. 9% |
beta carotene |
0. 1 mg |
5 mg |
2% |
Vitamin B1, thiamine |
0. 04 mg |
1. 5 mg |
2. 7% |
Vitamin B2, riboflavin |
0. 06 mg |
1. 8 mg |
3. 3% |
Vitamin B4, choline |
4, 1 mg |
500 mg |
0. 8% |
Vitamin B5, pantothenic acid |
0. 221 mg |
5 mg |
4. 4% |
Vitamin B6, pyridoxine |
0. 09 mg |
2 mg |
4. 5% |
Vitamin B9, folate |
8 mcg |
400 mcg |
2% |
Vitamin C, ascorbic acid |
7 mg |
90 mg |
7. 8% |
Vitamin E, alpha tocopherol |
0. 1 mg |
15 mg |
0. 7% |
Vitamin K, phylloquinone |
0. 1 mg |
120 mg |
0. 1% |
Vitamin PP |
0. 3 mg |
20 mg |
1. 5% |
Kalijum, K |
110 mg |
2500 mg |
4. 4% |
Calcium, Ca |
14 mg |
1000 mg |
1. 4% |
Silicon, Si |
12 mg |
30 mg |
40% |
Magnesium, Mg |
12 mg |
400 mg |
3% |
Sodium, Na |
16 mg |
1300 mg |
1. 2% |
Sera, S |
6, 1 mg |
1000 mg |
0. 6% |
Phosphor, P |
7 mg |
800 mg |
0. 9% |
Chlorine, Cl |
24, 7 mg |
2300 mg |
1. 1% |
Iron, Fe |
1 mg |
18 mg |
5. 6% |
Cobalt, Co |
2 mcg |
10 mcg |
20% |
Manganese, Mn |
0. 038 mg |
2 mg |
1. 9% |
Bakar, Cu |
42 mcg |
1000 mcg |
4. 2% |
Molybdenum, Mo |
1. 8 mcg |
70 mcg |
2. 6% |
Selen, Se |
0. 4 mcg |
50 mcg |
0. 7% |
Chromium, Cr |
0. 23 mcg |
50 mcg |
0. 5% |
Zinc, Zn |
0. 1 mg |
12 mg |
0. 8% |
As with any natural raw material, the data may vary slightly depending on the variety and place of growth.
Calorie content and BZHU
But the content of trace elements is not the most important. Many people are focused on the sweet taste of watermelon, so they avoid it under any dietary restrictions. This is fundamentally wrong; watermelon absolutely will not harm those who lose weight. After all, its main component is water, which has no calories. And it contains 97% striped fruit.
So, to the question of whether it is possible to eat watermelon on a diet, the answer is definitely positive. Regarding the composition of nutrients, the pulp of a ripe watermelon will bring to the body.
KBZHU hundred
The name of the nutrient |
Quantity per 100 g |
Squirrels |
0, 7 g |
Fats |
0, 1 year |
Carbohydrates |
5, 8 years |
Dietary fiber |
0, 4 years |
Water |
93 years old |
Calorie content |
27 kcal |
How to choose a ripe watermelon
The season for this berry usually opens in mid-July, earlier watermelons will not be the tastiest and, most importantly, not so healthy. If the watermelon is local, then an unscrupulous grower could feed it fertilizers and growth stimulants. If the fruit arrived from distant lands, then it may have been treated with chemicals to withstand the long journey. Such watermelons will not be useful either on the watermelon diet or in your normal daily diet. On the contrary, you can get a serious digestive disorder.
It is quite easy to choose a delicious and sweet watermelon, the main thing is to carefully examine the fruit and not be deceived by the seller's assurance. Signs of watermelon ripeness:
- A ground-ripened fruit always has a slightly flattened yellow side. It is as hard as the entire bark and may be covered with a network of shallow cracks.
- In addition, the tail of a ripe watermelon dries, it should become dry and hard. If it is green and limp, such fruit may be sweet, but it may be completely unripe.
- If you tap on a ripe watermelon with your feet, the sound should ring, as if there is a void inside. A dull pumpkin, as if there is cotton wool inside a large pumpkin, shows that it is an immature specimen or one that has started to deteriorate.
But, as a rule, at the peak 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 to be tasty and suitable for a watermelon diet.
General rules of the watermelon diet
The watermelon diet will show excellent results if certain provisions are followed. In order to lose 3-5 kilograms of extra weight that appeared after summer barbecues and ice cream, you must 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 per day.
- The juice cannot be used to replace the pulp, it contains much less fiber, so it can cause intestinal disturbances.
- Despite the large amount of liquid in the watermelon, additional drinking is necessary. The diuretic effect of striped fruit can cause loss of electrolytes in the body.
- Before the mass sale of watermelons, it is better not to eat them, so as not to be poisoned with nitrates, which farmers often "feed" their melons in order to get a marketable harvest as soon as possible.
As you can see, the watermelon diet for weight loss is not at all complicated, it is easy and tasty to follow for the required time.
Advantages and disadvantages of the watermelon diet
Before you start practicing a limited diet, it is advisable to study not only the positive, but also the negative aspects. The watermelon diet is no exception in this respect. Despite its effectiveness, it has certain drawbacks, due to which it may not be suitable for a particular person.
Benefits of diet
One of the reasons why the watermelon diet has many fans is the excellent taste of the main component of the daily diet. The red pulp quenches both thirst and the desire to eat, so it is an excellent source of energy on hot summer days. In addition, fans of the watermelon diet note several other benefits:
- The watermelon diet really works and helps you get rid of a significant amount of body fat.
- No need to stand next to the stove and count your daily calories.
- A large amount of watermelon pulp helps to eliminate swelling, even if it is chronic.
- If you complete the restriction period correctly, the result will last for a long time.
Diet deficiencies
Of course, the watermelon diet does not only consist of advantages, there are also negative aspects. First of all, this is a serious load on the kidneys due to the abundant fluid intake. Therefore, you must be sure of your health before experimenting with watermelons. Typically, the watermelon diet garners 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 better to repeat it less often. Considering the seasonality of sweet fruits, once a year, unloading on watermelons for several days would be a good decision. One day of fasting on watermelon will not give such obvious results, so it can be repeated after 2-3 weeks.
- Not everyone can follow such a diet, so before you find out if you can lose weight from watermelon, you need to check your own health.
- If you "jump" off the diet and don't get off smoothly, the lost pounds can come back.
Who is the watermelon diet contraindicated for?
The abundant amount of liquid that enters the body and decent doses of sugar make the watermelon diet an unsuitable option for some categories of people.
- First of all, these are those who have any kidney problems. 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, you need to monitor this aspect.
- Being too young or too old is a contraindication for any mono-diet, as it requires a balanced and complete diet.
- People who are allergic to striped berry should not follow this diet. In this case, it can be dangerous for 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 aromatic sweet watermelon, it will bring only benefit and pleasure.
Is the watermelon diet allowed for pregnant women?
The watermelon diet deserves a special mention for women in delicate situations. The fact is that often, especially in the later stages, expectant mothers experience serious discomfort due to swelling. 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 your 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, you need the approval of a gynecologist, because a specialist can determine whether such relief will not be harmful during examinations and examinations.
Food options
The diet that must be followed during the watermelon diet primarily depends on its duration. If a couple of days can easily pass only on a mono diet, then longer options require additional intake of calories 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 few slices of whole grain bread to this, and additional drinks are water and unsweetened tea. The water can be taken mineral or slightly salted. Everything else is strictly prohibited.
Diet for 2 days
If within a day the numbers on the scale have become more pleasant on the watermelon, and the day itself has passed easily, then you can continue to cleanse the body and extend it by 24 hours with the same diet. Watermelon pulp in the amount of 1 kg per 10 kg of body weight, divided into 4 or 5 parts and consumed at approximately equal intervals.
In two meals, you can eat a small piece of wholemeal or rye bread.
In 3 days
More than 48 hours without protein and fat intake will no longer benefit the body, so the three-day marathon must be completed with additional products.
The best option for that is cottage cheese. It contains a lot of protein and a little milk fat. In addition, fermented milk products are easily digestible and help improve digestion.
For another three-day diet, it is allowed to eat a small amount of grains such as rice to strengthen the intestines a little. The menu for three days looks something like this:
- Have breakfast - a cup of cottage cheese with a fat content of 1. 5-5%, no more than a few slices of watermelon;
- Snack – 2-3 slices of striped berries;
- Lunch – a plate of boiled rice and a few pieces of watermelon;
- For an afternoon snack - 2-3 tablespoons of cottage cheese and 2 large slices of watermelon;
- Dinner: watery rice and watermelon.
In three days of such a diet, you can see a good weight - up to 3 kilograms.
In 5 days
If the motivation is strong enough, and the body perceives all restrictions completely normally, then you can increase 3 days by 5 days, with approximately the same diet. The only thing is that it can be diversified a little with products from the same group.
For example, for those who do not like cottage cheese, cooked chicken breast will be a complete source of animal protein. If you are tired of rice, oatmeal with water will also work. You can allow yourself a hard-boiled egg once a day, which will provide the necessary fats needed for the absorption of certain vitamins.
In 7 days
With a watermelon diet lasting a week, slightly different mechanisms begin to work. The red pulp itself works to remove the breakdown products of fat deposits, and weight loss is achieved by reducing daily calorie intake. In this way, the body receives complete nutrition with a certain deficiency, it helps to lose weight without losing muscle mass. And everything unnecessary comes out of the body with the help of watermelon.
For a period of seven days, it is recommended to follow approximately the following menu:
Breakfast: a cup of green tea and a portion of porridge steamed with boiling water, a hard-boiled egg;
Another option: unsweetened tea or coffee, a bowl of cottage cheese, fresh fruit.
Lunch: Sliced fresh raw vegetables lightly seasoned with olive oil and a portion of steamed fish;
Another option: Vegetable soup with dill and green onions, 200 grams of boiled chicken breast or beef, a couple of tomatoes.
Dinner: strictly watermelon pulp, for 30 kg of body weight you need to eat 1000 grams of berries. This must be done at least 3 hours before bedtime so that the urge to urinate does not affect your night's rest.
In 10 days
Watermelon diet for weight loss is very well tolerated in most cases. Since the season of this fruit falls on the hottest time of the year, during which the appetite is already dampened. Many people quite calmly tolerate multi-day restrictions and are ready to continue in the same spirit in order to get even more noticeable results, and find out from their own experience whether it is possible to lose weight on watermelon.
The principles of the 10-day challenge are similar to what the weekly routine suggests:
- Breakfast - porridge made of brown rice or oatmeal boiled with boiling water, a few pieces of cheese;
- Have lunch - a portion of protein, it can be lean meat or fish, steamed, vegetable salad or slices are added to it;
- For dinner, you must eat watermelon pulp, based on the same calculation as for the seven-day diet.
If the endurance is enough to fully go through this period, then the numbers on the scale will be 6-8 kg less than before the start of the watermelon diet.
Mixed options of watermelon diet
Watermelon diet is not limited to this melon crop. There are other varieties in which new ingredients are added to the watermelon. In some cases, it is an additional vegetable or fruit that has approximately the same caloric content and similar effects.
For those who feel hungry on a mono-diet, 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. Usually ecto-fermented dairy products are fresh cheese or natural yogurt.
The third option is suitable for those for whom an overdose of watermelon causes problems with the gastrointestinal tract. A large amount of liquid can cause disruption of its functions, and in order to avoid this, you can try to add carbohydrates to your diet, which will strengthen the intestines a little.
Watermelon and cantaloupe
This is a popular combination of two southern guests that appeared on our shelves almost simultaneously. Melon also has a fairly low calorie content, so you can successfully lose weight by consuming both types of melon.
Experts recommend sticking to the melon-watermelon diet for six or nine days. To do this, you need to repeat the three-day diet cycle 2 or 3 times. It looks like this to me:
First day:
- Breakfast - 100 grams of fresh cheese, 200 grams of melon and a couple of slices of rye bread;
- Lunch – a portion of steamed fish with green vegetable salad, 200 grams of melon;
- Snack - half a kilo of watermelon pulp;
- Dinner - a small cup of cooked rice, an apple, 150 grams of melon.
Other day:
- Breakfast - a couple of hard-boiled eggs, a cup of unsweetened tea, 150 grams of watermelon;
- Lunch – 400 grams of melon, 200 grams of stewed low-calorie vegetables;
- Snack - a glass of kefir;
- Dinner - a small portion of chicken breast, a couple of toasts and half a kilogram of watermelon.
Third day:
- Breakfast – 400 grams of watermelon and a glass of yogurt;
- Lunch – a plate of brown rice, a portion of steamed chicken breast, 300 grams of melon;
- Snack – green tea without sugar and a couple of slices of rye bread;
- Dinner – sliced vegetables, one medium baked potato, 400 grams of watermelon.
Watermelon and kefir
No less popular is the watermelon diet, which is combined with kefir. Fermented milk product is one of the easiest to digest, it will not disrupt your diet, but will only saturate the body with healthy proteins.
The watermelon-kefir combination does not have a separate menu, nor any additional products. You can stick to such a diet for only 72 hours, during which time the body will be significantly cleansed of various toxins and toxic compounds.
You must drink a liter of kefir and eat 2-3 kg of watermelon daily. To do this, drink a glass of drink and 400-500 grams of sweet pulp every three hours. The last time - three hours before going to sleep.
Watermelon and cottage cheese
Fresh cheese is another product that is highly valued among lovers of healthy eating. And it 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:
- In the morning – 200 g of fresh cheese;
- Lunch – 05 kg. watermelon;
- Afternoon snack – 100 grams of fresh cheese;
- Dinner - 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 watermelon and apple. This cleansing is especially good to practice in autumn. You should eat 1. 5 kg of watermelon and 1 kg of baked apples per day. This enables complete cleansing of the body in all directions.
The diuretic properties of watermelon pulp will help flush the kidneys and rid the body of excess fluid. This will restore the body, tone it and give it new strength. Baked apples contain a lot of pectin. It is capable of not only mechanically cleaning 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 lose weight contains a lot of protein, iron and vitamins. Therefore, the combination of watermelon with buckwheat porridge is optimal for those who want to lose weight significantly, but cannot tolerate the periodic feeling of hunger.
In the evening, it is necessary to weigh 200 grams of dry buckwheat and scald it with boiling water overnight. You will get about 800 grams of porridge, which is approximately 800 calories. Add to that 2 to 3 kilograms of watermelon pulp and some green vegetables - you get the daily allowance.
This way you can lose weight without starving your body. You can keep the buckwheat and watermelon diet for a week. If you want more, you have to add protein and fat, reducing the amount of grains.
Watermelon with brown bread
By combining a portion of watermelon calculated by weight with a couple of slices of black bread, you can suppress the urge of hunger. This diet is not balanced, so it cannot be followed for a long time.
It is better to dry the bread beforehand on a dry pan or in the oven; such toasts keep you full longer. Instead of brown bread, you can take whole grain bread or crusty bread. It is good if the pastries are yeast-free - this will avoid fermentation processes in the intestines.
How to get off the diet properly
The specificity of the watermelon diet is such that the correct effect is important not only for maintaining results, but also for normalizing digestive processes. When the amount of solid food is limited for a few days, and liquid food is plentiful, the body gets used to it, and a sudden transition to a normal diet can cause a painful reaction in the gastrointestinal tract.
In order to avoid unpleasant consequences, you must gradually add denser, but easily digestible food to each meal. These can be liquid porridges, fresh cheese of normal fat, starchy vegetables and bread. After a few days, you can introduce lean types of meat and fish.
It is better to refrain from too rough, spicy, fatty food. The same goes for refined sugars. If watermelon fiber promotes the smooth absorption of carbohydrates, then sweets in their pure form actually immediately increase blood sugar levels and cause a rise in insulin. The system established with the help of watermelon stops working.
You must adhere to such restrictions, gradually remove them over a period of 7-10 days, and then you can return to your normal lifestyle. But if you start eating uncontrollably again, then the chance of regaining the weight becomes very high.
Expert opinion
Nutritionists welcome the very consumption of watermelon, because the rich vitamin composition, a lot of liquid and fiber have the most favorable effect on the body. As for mono-diet and very strict options, experts experience some skepticism. Nutritionists point out that not all the nutrients the body needs can be obtained from watermelon, so such weight loss cannot be called healthy.
If we are talking about giving up fatty foods, sweets and high-calorie foods and replacing them with watermelon pulp, every practitioner would welcome such a diet.
Conclusion
The watermelon diet can only be practiced during the season, and not for long. This must be kept in mind when there are doubts whether watermelon is okay for weight loss or it is better to choose another menu. It is better to try to understand if this diet is really as good and tasty as they write in the reviews of people who have successfully lost weight.