How to lose weight in summer? The watermelon diet will help you do it quickly and cheaply

Almost all dietary restrictions prescribe the consumption of vegetables and fruits. At the same time, experts emphasize that the fruits are seasonal, because they are 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 be grown. Since this heat-loving crop does not tolerate long-term transportation, for thousands of years watermelons were consumed only where they are grown. No one ate watermelon for weight loss; it was somewhat sacred food. The ancient Egyptians, for example, placed watermelons in the tomb, as the fruit was considered worthy food for the afterlife.

As trade ties developed, watermelons spread further, including to the Roman Empire, where they were used as both a sweet and a pickle. Centuries later, the striped fruit reached China, where it has been actively grown 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. Only by the 19th century did they begin to cultivate watermelon in the southern regions of our country, especially on fertile black soil.

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 the 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 is impossible 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

Item 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, folates	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%
Potassium, 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%
Phosphorus, 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%
Copper, Cu	42 mcg	1000 mcg	4. 2%
Molybdenum, Mo	1. 8 mcg	70 mcg	2. 6%
Selenium, 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, data may vary slightly depending on the variety and place of growth.

Calorie content and BZHU

But the content of microelements is not the most important thing. Many people are focused on the sweet taste of watermelon, so they avoid it under any dietary restrictions. This is fundamentally wrong; watermelon will absolutely not harm those losing weight. After all, its main component is water, which has no calories. And it contains 97% of the striped fruit.

So to the question, is it possible to eat watermelon on a diet, the answer is definitely positive. As for the nutrient composition, the pulp of a ripe watermelon will bring to the body.

KBZHU table

Nutrient name	Quantity per 100 g
Squirrels	0. 7 g
Fats	0. 1 g
Carbohydrates	5. 8 g
Alimentary fiber	0. 4 g
Water	93 g
Calorie content	27 kcal

How to choose a ripe watermelon

The season for these berries usually opens in mid-July; earlier, watermelons will not be the most delicious and, most importantly, not as healthy. If the watermelon is local, then an unscrupulous producer could overfeed it with fertilizers and growth stimulants. If the fruit arrived from distant lands, then it could well have been treated with chemicals so that it could withstand the long journey. Such watermelons will be of no use either on the watermelon diet or in your normal daily diet. Rather, on the contrary, you can get a serious digestive disorder.

It’s quite easy to choose a tasty and sweet watermelon; the main thing is to carefully examine the fruit and not be fooled by the seller’s persuasion. Signs of watermelon ripeness:

• A fruit that has ripened on the ground always has a slightly flattened yellow side. It is as hard as the entire crust and can be covered with a network of shallow cracks.
• In addition, the tail of a ripe watermelon dries out; it should become dry and hard. If it is green and limp, such a fruit may be sweet, but it may be completely unripe.
• If you knock on a ripe watermelon with your knuckles, the sound should be ringing, as if there is emptiness inside. A dull pumpkin, as if there is cotton wool inside a large pumpkin, shows that this is either an unripe specimen or one that has begun to deteriorate.

But, as a rule, at the height of the season, watermelons are sold everywhere and are already ripe, so if August is in full swing, you can safely take almost any one, it will certainly turn out to be tasty and suitable for the watermelon diet.

General rules of the watermelon diet

The watermelon diet will show excellent results if certain provisions are followed. To lose 3-5 kilograms of excess weight that appeared after summer barbecues and ice cream, you need to remember the main rule - for every 10 kg of body weight you need to eat 1 kg of watermelon pulp daily. That is, if you weigh 63 kg, you should eat 6. 3 kg of watermelon per day.

• Juice cannot be used to replace pulp; it contains much less fiber, so it can cause intestinal disorders.
• Despite the large amount of liquid in watermelon, additional drinking is necessary. The diuretic effect of striped fruit can cause the body to lose electrolytes.
• Before the mass sale of watermelons, it is better not to eat them, so as not to be poisoned by nitrates, which farmers often "feed" their melons in order to get a marketable harvest as quickly as possible.

As you can see, the watermelon diet for weight loss is not at all complicated, it is easy and tasty to stick to for the required time.

Advantages and disadvantages of the watermelon diet

Before you start practicing restricted nutrition, it is advisable to study not only the positive, but also the negative aspects. The watermelon diet in this regard is no exception. Despite its effectiveness, it has certain disadvantages, due to which it may not be suitable for a particular person.

Pros of the diet

One of the reasons why the watermelon diet has many fans is the excellent taste of the main component of daily nutrition. The red pulp quenches both thirst and the desire to eat, so it is an excellent source of energy on a hot summer day. In addition, lovers of the watermelon diet note several more advantages:

• The watermelon diet really works and helps you get rid of a significant amount of body fat.
• There is no need to stand near the stove and count your daily calories.
• A large amount of watermelon pulp helps remove swelling, even if it is chronic.
• If you end the period of restrictions correctly, the result will last for a long time.

Cons of the diet

Of course, the watermelon diet does not consist only of advantages; there are also negative aspects. First of all, this is a serious burden on the kidneys due to the abundant intake of fluid. So you need to be sure of your health before experimenting with watermelons. Typically, the watermelon diet collects 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 also better to repeat it infrequently. Considering the seasonality of sweet fruits, once a year, unloading on watermelons for several days would be a good decision. One fasting day on watermelon will not give such obvious results, so after 2-3 weeks it can be repeated.
• Not everyone can follow such a diet, so before you find out whether you can lose weight from watermelon, you need to check your own health.
• If you "jump" from the diet, and do not exit smoothly, the lost kilograms may return.

Who is the watermelon diet contraindicated for?

The abundant amount of fluid entering the body and decent doses of sugars make the watermelon diet an unsuitable option for some categories of people.

• First of all, these are those who experience any problems with the kidneys. There are many chronic inflammatory processes that require careful analysis and normalization of 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 berries should not follow this diet. In this case, it can be hazardous to 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 only bring benefits and bring pleasure.

Is the watermelon diet allowed for pregnant women?

The watermelon diet deserves special mention for women in delicate situations. The fact is that often, especially in the later stages, expectant mothers experience serious discomfort from swelling. In this case, your doctor may limit the amount of fluid you consume per day.

You can try a watermelon fasting day to remove excess water from the 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; the approval of a gynecologist is required, because a specialist can determine from tests and during an examination whether such unloading will not be harmful.

Diet 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 mono nutrition, then longer options require additional intake of calories into the body. Therefore, it is necessary to focus on deadlines.

Fasting day on watermelon

If the watermelon diet lasts only 24 hours, the entire menu consists only of the pulp of the ripe fruit. You can add a couple of slices of whole grain bread to this, and additional drinks include water and unsweetened tea. 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 scales have become more pleasant on the watermelon, and the day itself has passed easily, then you can continue cleansing the body and extend it for 24 hours with the same diet. Watermelon pulp at the rate of 1 kg per 10 kg of body weight, divided into 4 or 5 parts and consumed at approximately equal intervals.

At two meals you are allowed to eat small toast made from whole grain or rye bread.

For 3 days

More than 48 hours without the intake of proteins and fats will no longer benefit the body, so the three-day marathon must be diversified with additional products.

The best option for this is cottage cheese. It contains a lot of protein and some 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 cereals such as rice to slightly strengthen the intestines. 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 couple of slices of watermelon;
• Snack – 2-3 slices of striped berries;
• Lunch – a plate of steamed rice and a couple of pieces of watermelon;
• For an afternoon snack - 2-3 tablespoons of cottage cheese and 2 large slices of watermelon;
• Dinner: water rice and watermelon.

In three days of such nutrition you can see a good weight – up to 3 kilograms.

For 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 slightly diversified with products from the same group.

For example, for those who do not like cottage cheese, boiled chicken breast will be a complete source of animal protein. If you are tired of rice, oatmeal porridge with water will work just as well. Once a day you can allow yourself a hard-boiled egg, this will provide the necessary fats needed for the absorption of certain vitamins.

For 7 days

With a watermelon diet for a week, slightly different mechanisms begin to operate. The red pulp itself works to remove the breakdown products of fatty deposits, and weight loss is achieved by cutting the daily calorie intake. This way the body receives complete nutrition with some deficiency, this helps to lose weight without losing muscle mass. And everything unnecessary comes out of the body with the help of watermelon.

For a seven-day period, it is advisable to adhere to approximately the following menu:

Breakfast: A cup of green tea and a portion of porridge steamed with boiling water, a hard-boiled egg;

Second 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;

Second 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 kilos 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.

For 10 days

The watermelon diet for weight loss is very well tolerated in most cases. Since the season of these fruits falls on the hottest time of the year, during which the appetite is already muted. So many people tolerate several days of restrictions quite calmly 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 ten-day challenge are similar to what the weekly routine suggests:

• Have breakfast - porridge of brown rice or oatmeal steamed with boiling water, a couple of pieces of cheese;
• Have lunch - a portion of protein, it can be lean meat or fish, cooked using a double boiler, some vegetable salad or slices are added to it;
• For dinner you need to eat watermelon pulp, based on the same calculation as for the seven-day diet.

If the endurance is enough to completely go through this period, then the numbers on the scales will be 6-8 kg less than before starting the watermelon diet.

Mixed watermelon diet options

The 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, these are additional vegetables or fruits that have approximately the same calorie content and similar effects.

For those who feel hungry on a mono-diet, adding a protein component is suitable so that the body does not lose muscle mass and the person does not feel a loss of strength. Usually ecto-fermented milk products are cottage 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 to avoid this, you can try adding carbohydrates to your diet, which will slightly strengthen the intestines.

Watermelon and melon

This is a popular combination of two southern guests that hit our shelves almost simultaneously. Melon also has a fairly low calorie content, so you can successfully lose weight by consuming both types of melons.

Experts recommend sticking to the melon-watermelon diet for six or nine days. To do this, you need to repeat the three-day nutrition cycle 2 or 3 times. The menu looks like this:

First day:

• Breakfast - 100 grams of cottage cheese, 200 grams of melon and a couple of slices of rye bread;
• Lunch – a portion of steamed fish with a salad of green vegetables, 200 grams of melon;
• Snack – half a kilo of watermelon pulp;
• Dinner – a small cup of boiled rice, an apple, 150 grams of melon.

Second 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 kilo of watermelon.

The third day:

• Breakfast – 400 grams of watermelon and a glass of drinking 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

The watermelon diet, which is combined with kefir, is no less popular. Fermented milk product is one of the most easily digestible; it will not disrupt your diet, but will only saturate the body with healthy protein.

The watermelon-kefir combination does not have a specific 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.

A day you need to drink a liter of kefir and eat 2-3 kg of watermelon. To do this, drink a glass of drink and 400-500 grams of sweet pulp every three hours. Last time - three hours before bedtime.

Watermelon and cottage cheese

Cottage cheese is another product that is immensely respected by healthy eating enthusiasts. And this 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:

• Morning – 200 g of cottage cheese;
• Lunch – 05 kg. watermelon;
• Afternoon snack – 100 grams of cottage cheese;
• Evening – 05 kg. watermelon

Three days of this diet will help you gain weight faster, especially in problem areas.

Watermelon and apples

A similar low-calorie relief is possible with a combination of watermelons and apples. It is especially good to practice this cleansing in the fall. You should eat 1. 5 kilos of watermelon and 1 kilo of baked apples per day. This allows for 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 renew the body, tone it and give it new strength. Baked apples contain a lot of pectin. It is capable of not only mechanically cleansing 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 are losing 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 significant weight, but cannot tolerate the periodic feeling of hunger.

In the evening you need to weigh out 200 grams of dry buckwheat and steam it with boiling water overnight. You will get about 800 grams of porridge, which is approximately 800 calories. Add to this 2 to 3 kilograms of watermelon pulp and some green vegetables - you get the allowed daily diet.

This way you can lose weight without starving your body. You can stick to the buckwheat-watermelon diet for a week. If you want more, you need to add proteins and fats, reducing the amount of cereal.

Watermelon with black bread

Combining a portion of watermelon calculated by weight with a couple of slices of black bread allows you to muffle the urge of hunger. This diet is not balanced, so it cannot be followed for a long time.

It is better to pre-dry the bread in a dry frying pan or in the oven; such toasts keep you full for a longer time. Instead of black bread, you can take whole grain bread or crispbread. It’s good if the baked goods are yeast-free - this will avoid fermentation processes in the intestines.

How to get out of a diet correctly

The specificity of the watermelon diet is such that the correct output is important not only for maintaining results, but also for bringing digestive processes to normal. When the amount of solid food is limited for several days, and liquid food is supplied in abundance, the body gets used to it, and a sudden transition to the usual diet can cause a painful reaction in the gastrointestinal tract.

In order to avoid unpleasant consequences, you need to gradually add more dense, but easily digestible food to each meal. These can be liquid porridges, normal-fat cottage cheese, starchy vegetables and bread. After a couple of days, you can introduce lean varieties of meat and fish.

It is better to abstain from too rough, spicy, fatty foods. The same goes for refined sugars. If watermelon fiber promotes smooth absorption of carbohydrates, then sweets in their pure form actually immediately increase blood sugar levels and cause a surge in insulin. The system established with the help of watermelon stops working.

You must adhere to such restrictions, gradually lifting them over a period of 7-10 days, 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.

Experts' opinion

The very consumption of watermelons is welcomed by nutritionists, because the rich vitamin composition, a lot of liquid and fiber have the most beneficial effect on the body. Regarding mono-diets 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, any practitioner would welcome such a diet.

Conclusion

The watermelon diet can only be practiced during the season, and it is not very long. This must be remembered when there are doubts whether watermelon is ok for weight loss, or whether it is better to choose a different menu. It’s better to try it to understand whether this diet is really as good and tasty as people who have successfully lost weight write in reviews.