Watermelon diet the pros and cons of nutrition and a detailed menu

To apply the method of weight loss, it is better to wait until the start of the watermelon season. It arrives at the end of August, the beginning of September, it is at this time that they ripendelicious and juicy watermelons. . .

It is advisable to use the watermelon diet once a year. And you can use nitrate-free watermelons every day in moderation. With a competent approach totasty and light food, canlose extra poundsandcleanse the body. . .

Any diet should be supplemented with regular massage sessions or hardware cosmetology. It is necessary to maintain body tone, normalize metabolism, maintain healthy skin color and structure.

How to choose the right watermelon

A ripe watermelon has a bright, contrasting color, a light spot on the side where it rested on the melon. The hard crust should not be easily punctured with a fingernail, and the stem and tendril of a ripe berry is completely dry. A blow with a palm causes a vibration of the fetus, a blow with a bent finger - a ringing sound, longitudinal squeezing - a moderate crunch.

The seeds of the "regular" watermelon are brown to black in color, the flesh is not dull, but sparkles with characteristic grains.

The sour smell on the cut indicates inedible. Such a berry can be poisoned, and a diet on the basis of watermelon will not bring the desired result.

Take the average specimens from those available, they are not chemically overfed and mature enough.

Chemical composition and calorie content

The benefits of watermelon are evident from the many beneficial substances it contains. This berry is a real source of vitamins and minerals:

• vitamin C - 8, 1 mg
• vitamin A - 28 mcg
• vitamin E - 0. 1 mg
• vitamin K - 0. 1 mg
• vitamin PP
• B vitamins (B1, B2, B3, B4, B5, B6, B9, B12)
• potassium - 112 mg
• calcium - 7 mg
• iron - 0. 2 mg
• magnesium -10 mg
• phosphorus -11 mg
• sodium - 1 mg
• zinc - 0. 1 mg
• selenium - 0. 4 mcg
• fluorine -1. 5 mcg
• linoleic acid
• palmitic acid
• folic acid
• antioxidants

All of these substances are good for our body. In addition, watermelon is a very low calorie product and contains only 36 kcal. Its nutritional value per 100 g is as follows:

1. Carbohydrates 5, 8 g
2. Protein 0. 6 g
3. Fat 0. 1 g
4. Water 92. 6 g
5. Dietary fiber 0. 4 g

Watermelon is almost made of water and fiber. The juicy pulp of the berry contains easily digestible glucose and fructose in the freshly picked fruit, but with prolonged storage, sucrose also accumulates in it.

Is watermelon good for you?

In addition to an excellent taste, the fruits of watermelon provide the body with enough nutrients, but not the most nutritious substances:

• Vitamins C, E, PP, group B support metabolic processes in the body, protect the walls of blood vessels from "harmful" cholesterol;
• Lycopene as a carotenoid substance determines the color of the pulp, acts as an antioxidant;
• Micro and macroelements - potassium, sodium, magnesium, phosphorus, iron, zinc, manganese normalize the acid-base balance of the body, activate the process of hematopoiesis, the work of the heart, digestion, endocrine glands;
• Fiber improves the functioning of the digestive tract;
• Highly digestible sugars include glucose, fructose, and sucrose, which are formed in fruits during storage, and protein provides enough energy for the body during the diet, but not enough to be stored in fat cells. There are only 38 kilocalories in a 100 gram piece.
• Fats are only found in the seeds.

Fat soluble vitamins (A, E, D, K) will not be absorbed without fat. It is recommended to eat watermelon pulp with seeds.

In addition to its dietary use, watermelon juice is used for diseases of the liver and urinary system.

What's inside?

Watermelons contain a whole range of useful substances, such as vitamin C, B9, beta-carotene, magnesium, iron, phosphorus, sodium, riboflavin, pyridoxine. This means that the berry has an excellent effect on the immune system, helps to improve vision and also protects us from the formation of cancer cells due to the presence of lipokine, a substance that gives it its red color.

Despite such an abundance of useful components, 100 g of the product contains only 38 kcal, which means that watermelon is a dietary product and is very suitable for weight loss. You can eat the pulp of a delicious fruit and observe the transformation of your figure.

Some disadvantages

Despite all the positive aspects of the watermelon diet, it also has contraindications:

• Stones in the bile ducts and kidneys;
• Allergy;
• type 1 diabetes;
• Peptic ulcer;
• Intestinal adhesions;
• Enuresis;
• Diseases of the prostate and pancreas;
• Hypertonic disease.

The ability of watermelon pulp to normalize the acid-base balance in acidosis would be useful for diabetics. In this case, you can only take the fruit directly from the melons. These pumpkins do not contain sucrose.

Treatment with the diuretic ability of watermelon from cystitis, pyelonephritis and nephritis is possible with the normal ability of the kidneys to remove fluids from the body. During the period of exacerbation of the disease, it is better to refuse it.

Contraindications

The duration of taking large portions of watermelon pulp can adversely affect a healthy person, so before starting a diet you should consult a doctor. . . If you lose weight without the supervision of a nutritionist, do not exceed the recommended times, and if you do not feel well, resume your usual diet. During pregnancy, it is better to refuse such a diet. There are a number of diseases and conditions in which you should not use a diet for weight loss. Doctors do not recommend eating a diet with a lot of watermelon pulp for people with the following problems:

• with diseases of the intestines and stomach (ulcers, adhesions);
• with pyelonephritis;
• with acute and chronic kidney disease;
• with diabetes mellitus;
• with urolithiasis.

Does Watermelon Help You Lose Weight?

Various methods of treating obesity regulate the total or partial rejection of animal products. Hard watermelon diet "less 10 kg per week"Offer to completely give up everything else for 7 days.

Stop any target diet, find out if you can lose weight, if there is only watermelon, the advice of your doctor will help. Stress on the body can be minimized if a specialist selects an individual time limit and degree of restrictions for you.

Are there any restrictions for the watermelon menu

Many worry about how to properly follow this diet if there are diseases? Nephrologists recommend using this berry even with exacerbations of pyelonephritis, nephritis, cystitis. How much can you eat per day? Nutritionists advise to eat 2 kg per day.

Is watermelon good for pregnant women? Doctors believe that it is very useful if it is of high quality and does not contain nitrates. Producers assure us that in autumn or at the end of August - the fruits do not contain harmful substances. Do not overdo it: 2 pieces a day is enough.

Is it possible to discover nitrates "with the naked eye"? A bad watermelon does not crackle when squeezed and looks soft. Cut the berry: if its color is not uniform in the cut, then it is a good product, and with nitrates it is perfectly smooth.

Types of watermelon diets

Start with a day. How you feel will tell you whether to continue. Long-term refusals to eat have long-term consequences that are difficult to predict. It is more difficult to get out of such a diet without risking weight gain.

Strict diet 3 days less 3 kg

It's good to start in hot weather. You want to eat less than usual and you can quench your thirst and minimal appetite with the help of watermelon.

Diet

On the first day, try to organize a watermelon fasting day. The norm is 1 kg per 10 kg of body weight, but a maximum of 7 kg. This weight should be distributed throughout the day and eat a small amount every 3 hours, plus or minus half an hour.

You can drink pure non-carbonated water, green herbal teas.

If the next day there is no bloating, gas and the determination to lose weight persists, you can continue. The hard diet is maintained for a maximum of 3 days.

Those who decide to extend the strict table for a week can maintain their willpower with a piece of wholemeal flour bread at every meal. You can read more about the properties and calorie content of bread here.

Strict diet 10 days less 8-10 kg

A ten-day refusal of a regular diet should be diversified with lean meat, vegetables, grains and low-fat dairy products.

An approximate menu for a day, taking into account the inclusion of pieces of watermelon 5-6 times a day:

• Cereal porridge (except millet) in water or fat-free cottage cheese;
• Freshly squeezed fruit juices;
• Boiled fish or lean chicken;
• Boiled vegetables.

Strict diet can activate the kidneys and liver if there are no serious problems with eliminating fluids. Improving the condition of these organs will affect the appearance. The skin will become clean, uniform, the color and structure will become uniform. The diet allows you to get rid of up to 8-10 kg.

It is hardly worth having the last snack at night - you can do this at least 2-3 hours before bed, so as not to interrupt it with going to the bathroom.

Lightweight diet and its modifications

The watermelon diet is more easily tolerated in combination with other low-calorie foods. Such a table is practiced for a period of 1 day to 2 weeks.

One of the options on the daily menu:

• 300 - 400 g of pulp for breakfast;
• 300 - 400 g of berries and a slice of bran bread - second breakfast;
• Baked vegetable salad with vegetable oil 200 g for lunch;
• Snack of a few pieces of watermelon and casserole of carrots 100 g;
• Cucumber salad, green vegetables, peppers in olive oil and lemon 150 g.

Watermelon-buckwheat

The nutritional value of cereals will add calories to food, so the amount of fruit pulp is reduced to 5 kg, buckwheat - up to 0, 5 kg per day.

You can supplement the diet with fresh and boiled vegetables. It is allowed to season salads with olive oil, acidifying it with lemon juice if desired.

Example diet:

• Watermelon, kiwi and peach smoothie 300 g;
• Buckwheat porridge 100 g;
• 3-4 striped berry slices;
• Boiled beets with prunes and walnuts 80 g;
• 500 g watermelon

You can part with 5 kg in a week.

Limit the addition of salt to a minimum so as not to cause swelling.

For more details on the buckwheat diet with video, see here.

Watermelon protein

Lean varieties of chicken, turkey, rabbit meat, fish, seafood and eggs are used as protein. Milk proteins are also suitable - low-fat cheese, low-fat cottage cheese.
Protein helps maintain muscle mass. The body takes the missing calories for life from fatty tissue. As a result, the weight is lost.

Such a diet can be easily maintained for two weeks, and watermelon (1-2 kg) is eaten in the morning. The weight loss for those who have reached the finish line can be up to 7 kg.

Sample menu:

• poached egguf with herbs;
• Lean beef salad, grated carrots and herbs 150 g;
• Cottage cheese fat free 100 g.

Between breakfast and lunch, lunch and dinner, stock up on 0. 5 kg of watermelon.

Full on a pure protein diet with a table of allowed and prohibited foods and detailed menus.

Watermelon-rice

Rice is a fairly nutritious cereal, it is better to take brown. They consume 200-250 g of boiled rice per day and a maximum of 5 kg of fruit pulp (1 kg per 20 kg of weight). It is advisable to refrain from consuming other foods. At each meal it is better to eat one thing - rice or berries. Water is not drunk during meals, but 0, 5 hours - an hour after. Here is an example of daily snacks:

• Breakfast - 100 g of boiled rice;
• Watermelon salad, grated apple, apricot;
• Rice casserole with prunes 100 g;
• 2-3 slices of berries;
• Rice salad with boiled carrots, seasoned with skimmed yogurt 100 g;
• A glass of watermelon juice 2-3 hours before bedtime.

You can practice such a table for 7-10 days and feel the "before and after" difference in 4-6 kg.

It is advisable to cook dietary products by boiling, baking or steaming.

Learn more about the rice diet program personally in this article.

Watermelon-kefir

Kefir is alternated with watermelon so that you drink no more than 1 liter of fermented milk drink per day and eat up to 2 kg of berries. Eat one of the foods at each meal.

Diet:

• 400 - 500 g of watermelon dessert instead of breakfast;
• 250 - 350 g of kefir with boiling steamed water and chopped dried apricots for a snack;
• morning booster portion;
• A glass of kefir;
• 400 g of striped treats for dinner.

This can be one of the days on the watermelon-kefir diet diet.
Not recommended for people with high gastric acidity. Gastritis can get worse.

It is not worth continuing the diet for more than three days. During this time, you can lose 3 kg, stimulate the functioning of the kidneys, liver, intestines. The details of the pure kefir diet are here.

Watermelon and cucumber

For a day take a kilogram of cucumbers and berry pulp. It is allowed to add a slice of black bread at dinner, a glass of kefir in the evening.
Cucumber watermelon menu:

• A couple of "striped" slices with a slice of black bread;
• Cucumber salad with herbs with vegetable oil 200 g;
• Morning portion without bread;
• Dill and basil cucumbers, seasoned with lemon juice;
• 3 - 4 pieces of watermelon.

The most stubborn can do the maximum discharge in 2 weeks. You can leave 5 to 8 kg overboard.

Also, you can read a detailed description of the cucumber program here.

Diet on watermelons and melons

For 10 days of watermelon-melon diet for weight loss - you can lose 7-8 kg. They eat melon for breakfast, the rest of the snacks are just watermelon. Since watermelon and melon are poorly tolerated together, they cannot be eaten in one meal.
All servings are limited to 300-400 g. Lean meat, soft cheese, cottage cheese are taken as a protein supplement.

Diet with a watermelon-watermelon diet:

• Melon slices - 3 or 4 pieces;
• Boiled chicken fillet 50 - 80 g or fish 100 g, or 100 g of products based on lactic acid;
• All other dishes consist of slices of watermelon.

Watermelon-apple

With good nutrition for 10 days, the difference in weight will be up to 7 kg.

Stick to alternating one fruit and the other every other day. Watermelon pulp is enough for half a kilogram per 10 kg of weight, but not more than 5 kg, and apples - up to 1. 5 kg.

Soft diets are reinforced by exercise to maintain muscle activity.

One of the rationing days:

• Watermelon pulp 500 - 600 g;
• Apple;
• Berry pulp salad, 2 - 4 nuts with pieces of dried figs;
• Cooked apples;
• Several pieces of minke whale.

Dietary restrictions are necessarily accompanied by healthy 8 hours of sleep. It is not recommended to play sports and heavy physical labor at this time.

Watermelon and curd diet

Cottage cheese replenishes the missing proteins for those who lose weight, masks the feeling of hunger. Such a diet is transferred more easily than a mono-diet, and the result is achieved with weight - up to -4 kg per week. To avoid bloating problems, the elements of the diet alternate.

Daily ration of watermelon-based foods:

• Start the morning by taking cottage cheese in an amount of 150-200 g;
• After 2-3 hours, several slices of berries are eaten;
• Repeat the reception of cottage cheese, you can diversify the dishes by adding dried fruits or herbs, the total weight of one serving is 100-150 g;
• Watermelon, apple and peach salad 500 g;
• The day ends with 400-500 g of watermelon for dinner 2-3 hours before bedtime.

A pure curd program is discussed in this article.

Free plan

For those who are not at risk of strict dieting, it is worth trying the 10 Days of Light Food with watermelon dessert instead of dinner. The breakfasts and lunches consist of fish, vegetables, cereals, cereals, products based on lactic acid. A few hours before bedtime, a watermelon is eaten, its total weight per day is 1 kg per 30 kg of weight.

For example, like this:

• Striped slices and fruit salad 100 - 150 g;
• 3 - 4 pieces of watermelon;
• Several low-fat breads, cheeses 50 - 80 g;
• Watermelon slices;
• Hard egg.

Make sure you drink enough fluids for the 10 days. This is an average of 1. 5 liters.

To exclude fermentation processes in the intestines, episodes of flatulence,not worth eating and drinking:

• fresh white bread;
• legumes;
• soft drinks;
• alcohol;
• sugar;
• sauces;
• potatoes and starchy vegetables;
• grape;
• cabbage.

Watermelon fasting days

It is advisable to introduce fasting days during the ripening season of melons. We choose juicy, ripe watermelons, without nitrates.

Now let's calculate how much we should eat of it.Your current body weight, divided by 10, the resulting number is the amount of watermelon that should be consumed during the day. Or for every 10 kilograms of body weight, one kilogram of watermelon (weight 70 kilograms - we eat 7 kg of watermelon).

1. The resulting figure is the mass of watermelon pulp that you need to eat during the day, dividing it into 5-6 receptions.
2. It is allowed to drink water or green tea.
3. A mono-diet on watermelons alone is not easy to transfer. The basis of a correct and healthy diet consists of a variety of products. Therefore, it is recommended to follow the diet for a maximum of 3-5 days.
4. During this period, you can lose up to 4 kilograms of weight. During the first two days, fluid is excreted from the body, but not the accumulated fat.
5. You can lighten up a rigid diet by adding a slice of bread of your choice: cereal or rye as the main food ingredient. Then a meal will consist of a watermelon with a slice of bread.

Is it a drink or food?

Some wonder if it is possible to eat watermelon with a diet. Judging by the number of calories in a bite, he is more likely to drink.

According to the reviews of those who lose weight and the observations of experts: the inclusion of watermelon in the menu reduces the negative aspects of dietary restrictions, reduces stress.

Do Pregnancy and Diet Work Together?

No one will give a definitive answer to this question. Only a supervising physician can say for sure whether a child will suffer from such changes in diet.

Of course, the question of whether pregnant women and nursing mothers can eat watermelon does not arise. But an excessive amount threatens to increase the load on the kidneys, which already work for two during pregnancy. The sweet fruits eaten by the mother cause colic in the infant.

Contraindications to the bay

Doctors say that almost anyone can eat watermelon. The exceptions are people with kidney stones, as well as pregnant women. If the stones are large, such treatment can seriously damage the kidneys. Large stones just cannot come out, but they can easily injure soft tissue.

The use of watermelon by pregnant women is a separate topic. On the one hand, in small amounts this berry will help get rid of edema. But if you eat a lot of watermelon, the kidneys simply cannot withstand the fluid entering the body. For pregnant women, this poses many problems. Therefore, in such a period of her life, a woman should be content with only 1-2 slices of berries.

Completing the diet correctly

When the temptations of 3, 5, or even two weeks of abstinence are overcome, it will be a shame to lose what has been achieved in a few days. The scale works well, but it is not yet successful. Imagine that the diet is not over yet. It will be possible to congratulate yourself after a month of constant stability, weight loss.

Part of the kilograms lost is water. The actual loss of fat mass is 1. 5-2 kg less.

Do not despair, because the result is still there and you have to save it.

The regular products on the menu are gradually coming back, day after day. The most caloric are consumed in the morning. Dinner consists of a light snack, and before going to bed for an hour and a half you can drink kefir, yogurt or varenets.

The daily amount of fluid consumed should be at least two liters.

Table: an approximate nutritional scheme when going out of the restrictions during the week.

Between lunch and dinner, afternoon snacks of bread, fruit or a glass of freshly squeezed juice are allowed. You can also add a slice of watermelon or melon to the diet.

breakfast	having dinner	having dinner
Low-fat cottage cheese 100 g, dry bread 40 g	Steamed fish 150g, fresh vegetable salad 200g	Boiled brown rice 100 g, pot of apples 100 g
Cottage cheese casserole 150 g, apple	hard-boiled egguf, toast, light cheese 50 g	Boiled chicken 150 g, bread 40 g
Herculean porridge on water and milk	Boiled chicken fillet 150 g, boiled buckwheat 150 g	Boiled vegetables 150 g, baked potatoes in foil 1pc
Millet porridge on water and milk	Chicken broth with vegetables and fillet 200 g, rye croutons 20 g	Potato casserole 100 g, yogurt without sugar 200 g
hard-boiled egguf, bread 40 g	Boiled fish 150 g, boiled rice 100 g	Cooked vegetables 150 g, baked apples 100 g
Carrot and apple salad 100 g, a slice of toast	Boiled broccoli 200 g, boiled beef with spices 100 g	Vegetable and boiled chicken salad with croutons 200 g
Omelet of 1 egg, a slice of bread 40 g	Low-fat fish soup without frying, bread 40 g	Steamed vegetables 150 g, cheese 50 g

The second week of withdrawal from watermelon diets

Low-fat broths and soups based on them are gradually introduced.

During these 14 days, additional losses of 2-3 kg, imperceptible at first glance, occur in weight.

Ideally, such a low fat, low carbohydrate diet should be maintained at all times.

Sample menu for a week

You can compose a balanced weekly menu by respecting the following scheme:

1. Breakfast options: unsweetened porridge without butter and a chicken egg or 150 g of low-fat cottage cheese and fruit salad, a cup of green tea or coffee without sugar.
2. Lunch: 200 g of boiled lean fish, vegetables seasoned with vegetable oil, or cauliflower soup, 150 g of chicken breast, vegetable salad.
3. Dinner (at least 3 hours before bedtime) - 1 kg of watermelon per 30 kg of body weight.

Unsweetened oil-free porridge improves bowel function.

Exercises to enhance the effect of the watermelon program

Physical activity has an additional deterrent effect on the return of fatty deposits. They should be more numerous than the caloric deviations from the diet described above. On average, the duration of an active charge is recommended from 50 to 60 minutes 2 to 3 times a week. For sedentary work, multiply the figure by 2.

One of the home complexes is presented, which strengthens the muscles of the thighs and abdominals. Repeat all the exercises 15 to 20 times.

1. While lying down, bend your knees. Raise and lower your hips.
2. The starting position is the same. Bend your bent legs at the knees, first to one side, then to the other side.
3. The starting position is the same. Hands locked behind the head. Lift your upper body up to your knees.
4. From a lying position, slowly raise your legs and slowly lower them.
5. Plank parallel to the ground on your forearms and toes. Alternately bend your legs up to your waist.
6. Sit on the floor with your legs bent at the knees. Straighten your legs by leaning back slightly, stretch your arms forward. Maintain balance for 10-20 seconds.

By regularly repeating such loads, you can strengthen the muscles of the legs, hips and arms. This will allow you to feel your body with more confidence and strengthen your determination to preserve it.

Is it possible not to resume the diet

A sudden change in the type of diet always puts stress on the body. You shouldn't practice it often. And the results are not always encouraging. Perhaps this is due to poorly selected products or the degree of rigor. A quick result is not always a good choice.

Any nutritionist will tell you that no snacking after 6 p. m. will guarantee that weight gain will stop. This means that there will be no need for strict diets.

Another little condition can reduce the likelihood of a return to fullness. After you've successfully shed those extra pounds, make a difference in your life. Rearrange the furniture in the apartment or change the place of residence, change the style of dress or hairstyle, meet girlfriends (friends) not in a cafe, but in a bowling club, etc. Changing the environment will allow you to change internally and not allow you to go back to the previous rut and previous weight. Or, finally, find an activity that will consume you and just won't be for buns and cakes.

After all, if the pounds come back over and over again, maybe you should like the real one yourself?