Watermelon Diet The Benefits and Harms of Nutrition and a Detailed Menu

To apply the slimming method, it is best to wait for the watermelon season to start. It arrives at the end of August, at the beginning of September, at that time they maturedelicious 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 diet, can Ilose extra poundsandclean 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 bright spot on the side where it rests on the melon. The hard crust should not be easily pierced with a fingernail, and the stem and tendril of a ripe berry are completely dry. A slap with the palm of the hand causes the fetus to vibrate, a slap with the bent finger - a tapping sound, longitudinal compression - a moderate crunch.

"Normal" watermelon seeds are brown to black in color, the flesh is not opaque, but sparkles with characteristic grains.

The sour smell on the cut indicates the impossibility of eating. This berry can be poisoned, and a watermelon diet will not yield the intended result.

Take the medium specimens from the ones available, they are not chemically overfed and mature enough.

Chemical composition and caloric content

The benefits of watermelon are evident in the many beneficial substances present in it. 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 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 presented as follows:

1. Carbohydrates 5. 8 g
2. Proteins 0. 6 g
3. 0. 1 g fat
4. Water 92. 6 g
5. Dietary fiber 0. 4 g

Watermelon is almost made of water and fiber. The berry's juicy pulp 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 the excellent taste, watermelon fruits bring enough nutrients to the body, but not the most nutritious substances:

• Vitamins C, E, PP, group B support the body's metabolic processes, protect blood vessel walls 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 body's acid-base balance, activate the hematopoiesis process, heart work, 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 proteins provide enough energy for the body during diet but not enough to be stored in fat cells. There are only 38 kilocalories in a 100 gram piece.
• Fats are found only in 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 dietary use, watermelon juice is used for diseases of the liver and urinary system.

What have 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 improve vision and also protects us from the formation of cancer cells due to the presence of lipocin, 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 very suitable for weight loss. You can eat the pulp of a delicious fruit and watch the transformation of your figure.

some cons

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;
• Prostate and pancreas diseases;
• Hypertonic disease.

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

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

Contraindications

The duration of ingesting large portions of watermelon pulp can harm a healthy person, so before starting a diet, you should consult a doctor.. . . If you're losing weight without a dietitian's supervision, don't exceed the recommended time limits, and if you don't feel well, switch to your regular diet. During pregnancy, it is better to refuse such a diet. There are several diseases and conditions in which you should not diet to lose weight. Doctors do not recommend a diet with a lot of watermelon pulp for people with the following conditions:

• 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 dealing with obesity regulate the total or partial rejection of animal products. Hard watermelon diet "minus 10 kg per week"Offers to completely abandon everything else for 7 days.

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

There are restrictions on the watermelon menu.

Many are concerned about how to follow this diet correctly if there is any illness? Nephrologists recommend the use of this berry, even with exacerbations of pyelonephritis, nephritis, cystitis. How much can you eat a day? Nutritionists advise eating 2 kg a day.

Is watermelon good for pregnant women? Doctors believe it is very helpful if it is of high quality and does not contain nitrates. Producers guarantee that in autumn or late August - the fruits do not contain harmful substances. Just don't overdo it: 2 pieces a day is enough.

Is it possible to discover nitrates "by eye"? A bad watermelon doesn't pop when squeezed and feels soft. Cut the fruit: if the color is not uniform in the cut, then this is a good product, and with nitrates it is perfectly smooth.

Types of Diets for Watermelon

Start with one day. How you feel, you'll know if you should continue. Long-term refusals to eat have long-term consequences that are difficult to predict. It's harder to get off this diet without the risk of gaining a new weight.

Restricted diet 3 days less 3 kg

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

Diet

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

You can drink plain still water, green herbal teas.

If the next day there is no bloating, flatulence and determination to lose weight, you can continue. The strict regimen is maintained for a maximum of 3 days.

Anyone who decides to extend the rigid table for a week can maintain their willpower with a loaf of bread made from whole wheat flour at every meal. You can learn more about the properties and caloric content of bread here.

Restricted diet 10 days minus 8-10 kg

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

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

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

A restricted diet can activate the kidneys and liver if there are no serious problems with fluid removal. Improvement in the condition of these organs will affect their appearance. The skin will be clean, uniform, the color and structure will be uniform. The diet allows you to get rid of up to 8-10 kg.

There's no point in having your last snack of the night - you can do this at least 2-3 hours before bed, so you don't interrupt with going to the bathroom.

Light diet and its modifications

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

One of the menu options for the day:

• 300 - 400 g of pulp for breakfast;
• 300-400 g of berries and a slice of bran bread - second breakfast;
• Vegetable salad baked with vegetable oil 200 g for lunch;
• Snack a few pieces of watermelon and carrot casserole 100 g;
• Cucumber salad, greens, pepper with olive oil and lemon 150 g.

Buckwheat watermelon

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, cooked vegetables. It is allowed to season the salads with olive oil, acidifying them with lemon juice if desired.

Diet example:

• 300 g watermelon, kiwi and peach smoothie;
• Buckwheat porridge 100 g;
• 3-4 slices of striped berries;
• Beets cooked with plum and walnuts 80 g;
• 500 g of watermelon

You can get rid of 5 kg in a week.

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

For 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 protein is also suitable - low-fat cheese, low-fat cottage cheese.
Proteins help maintain muscle mass. The body retains the calories that are needed for life in the adipose tissue. As a result, weight is lost.

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

Sample menu:

• Poached egg with herbs;
• Lean meat salad, grated carrots and herbs 150 g;
• Non-fat cottage cheese 100 g.

Between breakfast and lunch, lunch and dinner, replenish with 0. 5 kg of watermelon.

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

rice with watermelon

Rice is a very nutritious cereal, it's best to take brown. They consume 200-250 g of cooked rice per day and a maximum of 5 kg of fruit pulp (1 kg per 20 kg of weight). It is advisable to avoid consuming other foods. At each meal, it is preferable to eat one thing - rice or berries. Water is not drunk during meals, but half an hour - an hour later. Here is an example of daily snacks:

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

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

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

Learn in person about the rice diet program in this article.

watermelon kefir

Kefir is alternated with watermelon so that you don't drink more than 1 liter of fermented milk a day and eat up to 2 kg of berries. Eat one of the foods with each meal.

Diet:

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

This may be one of the days of the watermelon kefir diet.
Not recommended for people with high stomach 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. Details of the pure kefir diet are here.

watermelon and cucumber

For a day, take a kilo of cucumber and berry pulp. It is allowed to add a slice of black bread to dinner, a glass of kefir at night.
Cucumber watermelon menu:

• A few "striped" slices with a slice of black bread;
• Herbal cucumber salad with vegetable oil 200 g;
• Morning portion without bread;
• Cucumbers with dill and basil, seasoned with lemon juice;
• 3-4 pieces of watermelon.

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

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

Watermelons and Melons Diet

For 10 days of watermelon-melon weight loss diet - you can lose 7-8 kg. They eat melon for breakfast, the rest of the snacks are just watermelon. As 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 and cottage cheese are taken as a protein supplement.

Diet with watermelon and melon diet:

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

watermelon apple

With adequate food for 10 days, the weight difference will be up to 7 kg.

Simply alternate one fruit and another on alternate days. The pulp of watermelon is sufficient for half a kilogram per 10 kg of weight, but no more than 5 kg, and apples - up to 1, 5 kg.

Gentle diets are enhanced with exercise to maintain muscle activity.

One of the ration days:

• Watermelon pulp 500 - 600 g;
• Apple;
• Wild berry pulp salad, 2 to 4 walnuts with pieces of dried figs;
• Baked apples;
• Various pieces of minke whale.

Dietary restrictions are necessarily accompanied by a healthy 8-hour sleep. It is not recommended to practice sports and heavy physical work at this time.

Watermelon and curd diet

Cottage cheese replenishes the protein that is missing for those who are losing weight, masks the feeling of hunger. This regimen is more easily transferred 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 food ration with watermelon curd:

• Start the morning with 150-200 g of cottage cheese;
• After 2-3 hours, several slices of berries are eaten;
• Repeat the reception of cottage cheese, you can diversify the dishes by adding dried fruit 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 diet

For those who are not at risk of following a strict diet, it is worth trying the 10 days of light food with a watermelon dessert instead of dinner. Breakfasts and lunches consist of fish, vegetables, cereals, cereals, lactic acid products. 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 to 4 pieces of watermelon;
• Various breads, low-fat cheese 50 - 80 g;
• Watermelon slices;
• Boiled egg.

Make sure you drink enough fluids for every 10 days. That's an average of 1. 5 liters.

To exclude fermentation processes in the intestines, flatulence attacks,it's not worth eating and drinking:

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

Watermelon Fast Days

It is advisable to introduce fast days during the melons ripening season. We choose ripe, juicy, nitrate-free watermelons.

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

1. The resulting value is the mass of watermelon pulp you eat during the day, dividing it into 5-6 servings.
2. Drinking water or green tea is allowed.
3. A mono-diet based only on watermelons is not easy to transfer. The basis of a correct and healthy diet consists of a variety of products. Therefore, it is recommended to maintain the diet for no more than 3 to 5 days.
4. During this period, you can lose up to 4 pounds of weight. During the first two days, fluid is excreted from the body, but not accumulated fat.
5. You can alleviate a strict diet by adding a slice of bread of your choice: grains or rye as the main food ingredient. Then a meal will consist of a watermelon with a slice of bread.

Is it drink or food?

Some question whether it is possible to eat watermelon on a drinking diet. Judging by how many calories a piece has, you're more likely to drink.

According to the assessments of those who are losing weight and the observations of experts: the inclusion of watermelon in the menu reduces the negative aspects of food restrictions, reduces stress.

Pregnancy and diet work together?

Nobody will give a definitive answer to this question. Only a supervising physician can say with certainty whether a child will suffer from such changes in nutrition.

Of course, the question of whether pregnant and nursing women can eat watermelon does not arise. But too much threatens to add to the burden on the kidneys, which are already working for two during pregnancy. Sweet fruits eaten by the mother cause colic in a child.

Contraindications for the berry

Doctors say that almost anyone can eat watermelon. Exceptions are people who suffer from kidney stones as well as pregnant women. If the stones are large, this treatment can seriously damage the kidneys. Large stones simply cannot come out, but they can easily injure soft tissue.

The use of watermelon by pregnant women is a separate topic. On the other hand, in small amounts, this berry will help to get rid of edema. But if you eat a lot of watermelon, your kidneys just won't be able to handle the fluid that gets into your body. For pregnant women, this is fraught with many problems. Therefore, at such a period of her life, a woman should be content with just 1-2 slices of berries.

Correct completion of the diet

When the temptations of abstinence for 3, 5 or even two weeks are overcome, it will be a shame to lose what was achieved in a few days. The scale is giving good results, but it is still not a success. Imagine that the diet is not over yet. It will be possible to congratulate after a month of constant stability, weight loss.

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

You shouldn't despair, because the result is still there and you need to save it.

Regular products on the menu are gradually returned, 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 must be at least two liters.

Table: approximate nutritional scheme when leaving the restrictions during the week.

Between lunch and dinner, afternoon snacks with bread, fruit or a glass of natural juice are allowed. You can also add a slice of watermelon or cantaloupe to your diet.

breakfast	dinner	dinner
Low-fat cottage cheese 100 g, dry bread 40 g	Steamed fish 150g, fresh vegetable salad 200g	Cooked brown rice 100 g, apple casserole 100 g
150 g cottage cheese casserole, apple	Boiled egg, toast, cheese reduced in fat 50 g	Cooked chicken 150 g, bread 40 g
Herculean porridge with water and milk	Cooked chicken fillet 150 g, boiled buckwheat 150 g	Vegetables cooked 150 g, potatoes baked in foil 1 unit
Millet porridge with water and milk	Chicken broth with vegetables and filet 200 g, rye croutons 20 g	Potato casserole 100 g, unsweetened yogurt 200 g
Boiled egg, 40 g bread	Cooked fish 150 g, cooked rice 100 g	Cooked vegetables 150 g, baked apples 100 g
Carrot and apple salad 100 g, a slice of toasted bread	Broccoli cooked 200 g, beef cooked with spices 100 g	Vegetable and chicken salad cooked with croutons 200 g
1 egg omelet, a slice of bread 40 g	Low-fat fish soup, no frying, 40 g bread	Steamed vegetables 150 g, cheese 50 g

The second week of withdrawal from watermelon diets

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

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

Ideally, this low-fat, low-carb diet should be maintained at all times.

Sample menu for a week

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

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

Sugar-free porridge without oil improves bowel function.

Exercises to increase the effect of the watermelon program

Physical activity serves as an additional deterrent to the return of fat accumulation. There should be, the more, the more the caloric deviations from the diet described above. On average, the recommended duration of an active charge is 50 to 60 minutes, 2-3 times a week. For sedentary work, multiply the value by 2.

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

1. In a supine position, 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 closed behind his head. Raise your upper body to your knees.
4. From a supine position, slowly raise your legs and slowly lower them.
5. Make a plank parallel to the floor on your forearms and toes. Bend your legs alternately to the waist.
6. Sit on the floor with your legs bent at the knees. Stretch your legs up, leaning back slightly, stretch your arms forward. Keep balance for 10-20 seconds.

By repeating these loads regularly, you can strengthen the muscles in your legs, hips, and arms. This will allow you to feel your body more confidently and strengthen your determination to preserve it.

It is possible not to go back to the diet

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

Any nutritionist will tell you that not eating snacks after 6 pm will ensure that weight gain stops. This means that there will be no need for strict diets.

Another small condition can reduce the likelihood of fullness returning. After successfully losing those extra pounds, change something in your life. Rearrange the furniture in the apartment or change the place of residence, change the style of clothes or hairstyle, meet friends (girlfriends) not in a cafe, but in a bowling club, etc. Changing the environment will allow you to change internally and will not allow you to return to your previous routine and previous weight. Or, finally, find an activity that consumes you and is simply not for buns and muffins.

After all, if the pounds come back repeatedly, maybe you should love the real yourself?