How to lose weight on a watermelon diet - rules, menus, reviews

Beautiful girl decided to lose weight by eating watermelon

In summer, a watermelon diet is ideal for losing weight. It is effective, easy to perform, and almost everyone loves the sweet taste of fragrant pulp. There are thousands of rave reviews about the diet with impressive results. This is confirmed by the before and after photos, as some have lost several kg in weight. Losing weight in such an unusual way will definitely not become monotonous and boring if you choose the right balanced menu for yourself every day.

The benefits of watermelon for weight loss

Sweet juicy watermelon contains many vitamins and minerals

Watermelon is a veritable storehouse of trace elements. The juicy sweet pulp contains a large amount of minerals (phosphorus, potassium, sodium, iron) and vitamins of groups A, B, E, PP, C. In terms of calories, the fruit is considered dietary: 100 g contains no more than40 calories. At the same time, the sugars contained in the pulp are fully processed by the body and are not deposited in fat reserves. This is one of the main reasons why watermelon is so popular among people trying to lose weight. In addition to this wonderful property, weight loss occurs for several more reasons:

  • most of the pulp consists of water (about 85-90%) with minerals and vitamins dissolved in it;
  • due to diuretic ability, excess fluid stagnating in the body is actively released, reducing body weight;
  • the liquid removes toxins, toxins and other harmful compounds;
  • improves cell metabolism thanks to the folic acid contained in the pulp;
  • The sweet taste quickly makes you feel full.

The glycemic index of watermelon is 72 units, and 100 g of pulp contains only 5. 8 g of carbohydrates.

nutritional principles

Watermelon plate for effective weight loss

Due to the above abilities, watermelon quickly found application in weight loss. Based on this, diets for 3, 5, 10 days were developed. Nutritionists recommend fasting days once or twice a week, this will help shed a few pounds before an important event. If you want to achieve more radical weight changes, you need to stick to a specific diet for at least a week. When the desired result is achieved, you need to gradually and correctly abandon the watermelon diet so as not to encounter weight gain.

The main principle of the watermelon diet is the diuretic effect. The daily fluid loss is 1 to 2 liters. Every day you can lose 1-1. 5 kg, depending on the initial body weight, physical activity and lifestyle. However, we must not forget that losing weight with watermelon is a mono diet, which means that you may feel weak, easily dizzy and sleepy during the day. If the condition worsens every day and you feel that you do not have enough strength, but there is no boost of energy, then you need to stop losing weight.

Prohibited and permitted products

On a watermelon diet, fruits and nuts can be included in the diet

In addition to watermelon, other foods included in the list can also be included in the daily diet:

  • fresh and boiled vegetables;
  • Green;
  • low fat fermented milk products;
  • lean fish;
  • lean red meat;
  • chicken breast, turkey;
  • Grain;
  • fruits, mostly unsweetened;
  • Nuts;
  • chicken and quail eggs;
  • whole wheat bread;
  • Honey (in a small amount).
Salad with watermelon, cheese and herbs in the watermelon diet menu

Of the forbidden foods, nutritionists advise to refrain from:

  • sausages, smoked meat;
  • canned food;
  • pickles;
  • fast food products (hot dogs, pizza, hamburgers, pasta);
  • Milk chocolate;
  • Sahara;
  • carbonated drinks;
  • Cocoa;
  • compotes, fruit drinks;
  • Sweets;
  • baked goods and white bread.

Diet should be varied, then you will feel great, there will be no malaise. Every day you need to eat about 1300-1500 kcal.

Rules for the watermelon diet

Weight loss will be effective if you consider several factors and follow them impeccably:

  • Make sure you add protein to your daily diet. They help to maintain the feeling of satiety for a long time and the energy supply is replenished;
  • Drink at least 1. 5 liters of pure water. From drinks you can drink green tea or mineral water;
  • give up harmful things: fast food, sweets are now forbidden to you;
  • Avoid drinking alcohol. Losing weight and alcoholic beverages are incompatible things. All alcoholic beverages, even in small concentrations, provoke an aggravation of hunger, water retention in the body;
  • The maximum weight loss time on a watermelon diet should be no more than 10 days. Then you have to take a short break for a period of about a month. After a break, you can resume eating.

The result of the watermelon diet can be 2-6 kg in 7-10 days after application. In addition to the acquired harmony and the appearance of lightness in the body, you can save money, since in 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 lack of fats and proteins.

Get off the diet

Healthy watermelon for weight loss

In order for the positive effect of the watermelon diet to last as long as possible, you need to finish it carefully. Food restriction gives rise to a keen appetite and craving for forbidden foods. But here you need to show steadfastness and not succumb to attraction. Tips from nutritionists will help you avoid breakdowns and keep your figure in order:

  • gradually return to the usual diet, slightly increase the portion size;
  • In the early days, eat cereals boiled in water with butter and kefir with a fat content of 2. 5%.
  • include bean pastes and grains in your diet;
  • Increase the number of meals to 6-7 times.

But what in no case can not be done - indulge in sweets, rolls and other harmful products. You will not only spoil the achieved result, but also get an upset stomach.


With contraindications, doctors warn of the dangers of a watermelon diet

You can only follow a watermelon diet if you are confident in your health and there is nothing to worry about. You can't restrict yourself when it comes to eating if you have the following problems:

  • stones in the kidneys;
  • diabetes mellitus;
  • diseases of the gastrointestinal tract;
  • diseases of the pancreas;
  • liver disease;
  • heart disease;
  • Swelling of the limbs and soft tissues.

The diuretic effect and the ability to increase sugar make the watermelon diet harmful to a certain group of people. For teenagers and children, as well as athletes and the elderly, you can not lose weight in this way. Doctors do not advise experimenting with a figure when you are in a position, especially in the later stages, or are breastfeeding. Wait until the birth and breastfeeding phase is over, then you can start losing weight.

Reviews and advice from nutritionists

  1. "If you regularly have problems with the digestive system, then such a diet will only bring you a lot of inconveniences: constipation, bloating and abdominal pain will become more common. In order to exclude such negative consequences, do not engage in amateur activities, but seek advice from your doctor. Most early-stage diseases are asymptomatic, and a watermelon diet can make them worse. If you experience any discomfort, stop losing weight and see a therapist.
  2. "I can't say that the watermelon diet is healthy and will produce amazing results. Any weight loss, especially a large one, is stressful for the body. With weight loss come a number of health problems, sometimes serious ones. My advice, if you decide to lose weight this way, diversify your diet as much as possible. Add vegetables, grains, cereals, white and red meat, exclude refined sugar and other useless light carbohydrates. Reduce portion size and exercise. These simple recommendations will have a positive effect on body weight, and you will immediately notice how you lose weight.

Watermelon diet options

If you have no contraindications and are mentally ready to lose weight on a watermelon diet, then first choose the right staple - ripe watermelon. Only buy it from trusted places and wash well before use. Nutrients and vitamins are found only in ripe fruits that are grown naturally without the use of chemical fertilizers. There are 3 ways to lose weight: a 3-day express method, a weekly diet, and a 10-day option.

Menu for 3 days

Delicious watermelon slices and smoothies will help you lose weight in no time

The most common and easiest way to shed excess is to put yourself on a watermelon diet for 3 days. It is not difficult at all, and the weight loss is 2-3 kg. You should eat about 5-7 kg of watermelon pulp a day. The norm is calculated from your starting weight: 1 kg of pulp is required for every 10 kg. Example: Your weight is 60 kg, which means that you need to eat 6 kg of watermelon every day. In addition, your diet should include:

  • Breakfast: oatmeal boiled in water, a slice of wholemeal bread, a cup of tea;
  • Lunch: 150 g boiled chicken breast, a plate of vegetable salad;
  • Dinner: 150 g of fat-free cottage cheese.

Eat a watermelon about an hour before a meal. This will help fight hunger so you eat less food during lunch or dinner.

Attention! The last meal should be no later than 4 hours before bedtime. Do not eat watermelon at night: you will not sleep well, and in the morning your whole face will swell.

Watermelon Diet for 7 Days Planned for Every Day

Watermelon slices and refreshing fresh juice for a watermelon diet

If you want to achieve significant weight loss, then the weekly option suggested in Table 1 is suitable for you.

Table 1. Watermelon diet for a week

the day breakfast Dinner Dinner
a A plate of oatmeal, soft-boiled chicken egg 200 g of low-fat cottage cheese with fruits Salad of tomatoes, cucumbers - 150 g, 100 g of boiled chicken breast
2 Cottage cheese casserole - 150 g 120 g boiled fillet with 200 ml broth Vegetable soup - plate, slice of whole wheat bread
3 2 hard boiled chicken eggs 150g steamed fish garnished with fresh vegetables Chicken broth - 150 ml
4 150 g fat-free cottage cheese 2 slices of wholemeal bread with cheese Soft-boiled egg
five A plate of buckwheat porridge with an apple 130 g steamed chicken fillet Fruit salad with yogurt 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 Bowl of oatmeal on the water 2 hard-boiled chicken eggs A few slices of whole wheat bread with cheese

Before each meal and during it, you need to eat a few pieces of watermelon. The daily norm is 5 kg, divide this amount evenly over the day. From drinks it is allowed to drink a cup of natural black coffee without sugar and milk or green tea during the day, no more than a couple of cups.

For 10 days

Watermelon menu - an easy way to get rid of excess weight

If you wish, you can increase the watermelon diet by 10 days, but only on condition that you feel good and there are no health problems. The menu is fully consistent with the diet for the weekly option. If you wish, you can substitute products, but only with similar calories. If you follow the described scheme and eat 4-5 kg of watermelon every day for 10 days, then by the end of time you can get rid of 6-8 kg.

Attention! On the 10-day watermelon diet, reduce physical activity, otherwise you risk "overloading" the body.

Results and reviews with photos of those who have lost weight

  1. "Over the summer, I decided to experiment and see the watermelon diet in action. Homemade sweet fruits have just ripened in the garden. In general, I ate a small watermelon (weight 4-5 kg) all week, but I ate vegetable salads and boiled chicken. Dinner for the last time at 7pm. A week later I got on the scale and was pleasantly surprised. In 7 days I managed to lose almost 7 kg. I decided that I would lose weight with watermelon every summer, I liked it.
  2. "The problem of being overweight worries me regularly, so I'm always looking for suitable methods of losing weight. I came across a watermelon diet, it seemed easy to me. I chose the 10 day option. At first I liked everything: sweet pulp well interrupts appetite, quenches thirst. But on the fifth day the watermelons were already fed up, I didn't want to eat them. Barely endured 10 days, measured. I managed to lose 6 kg in such a short time. I was happy with the result, but next time I will choose the option for 3 or 7 days. "