Watermelon diet the benefits and harms of nutrition and a detailed menu.

watermelon pulp on a diet

To apply the method of losing weight, it is better to wait for the beginning of the watermelon season. It comes at the end of August, at the beginning of September, at this time 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 diet, maylose extra poundsandcleanse the body. . .

Any diet should be supplemented with regular sessions of massage 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 rests on top of the melon. The hard bark should not be easily pierced with a fingernail, and the stem and tendril of a ripe berry are completely dry. A blow with the palm of the hand causes the vibration of the fetus, a blow with a bent finger, a buzz, longitudinal compression, a moderate crunch.

watermelon salad to lose weight

The seeds of the "regular" watermelon are brown to black in color, the pulp is not opaque, but shines with characteristic grains.

Sour smell on the cut indicates inedibility. Such a berry can be poisoned, and a watermelon diet will not bring the planned result.

Take the average samples from those available, they are not supercharged with chemistry and mature enough.

Chemical composition and caloric content.

watermelon chemical composition

The benefits of watermelon are evident from the many beneficial substances it contains. This berry is a true 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. Protein 0. 6 g
  3. Fat 0. 1 g
  4. Water 92. 6 g
  5. Dietary fiber 0. 4 g

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

juicy watermelon for weight loss

Is watermelon good for you?

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

  • 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 macro elements: 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 proteins provide enough energy for the body during diet, but not enough to store 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.

watermelon for diseases of the liver and urinary system

What's inside

Watermelons contain a wide 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 the 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 see the transformation of your figure.

nutritional composition of watermelon

Some cons

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

  • Stones in the bile ducts and kidneys;
  • Allergy;
  • Diabetes type 1;
  • 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 helpful for diabetics. In this case, you can take the fruits only directly from the melons. These pumpkins do not contain sucrose.

Treatment with the diuretic ability of watermelon 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 better to refuse it.

watermelon smoothie for weight loss


The duration of the intake of large portions of watermelon pulp can harm a healthy person, so before starting a diet it is advisable to consult a doctor.. . . If you are losing weight without the supervision of a nutritionist, do not exceed the recommended time limits, and if you do not feel well, switch to your regular diet. During pregnancy, it is better to refuse such a diet. There are a number of diseases and conditions where you should not go on a weight loss diet. 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 obesity treatment methods regulate the total or partial rejection of animal products. Hard watermelon diet "less 10 kg per week"Offer to completely drop everything else for 7 days.

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

slim girl on watermelon diet

Are there any restrictions for the watermelon menu?

Many are concerned about how to properly follow this diet if there is any illness. Nephrologists recommend using this berry even with exacerbations of pyelonephritis, nephritis, cystitis. How much can you eat a day? Nutritionists advise eating 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 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 "with the naked eye"? A spoiled watermelon does not crack when squeezed and appears mushy. Cut the berry: if its color is not uniform in the cut, then this is a good product, and with nitrates it is perfectly smooth.

Types of watermelon diets

Start with one day. How you feel will tell you if you should continue. Long-term refusals to eat have long-term consequences that are difficult to predict. It is more difficult to get off such a diet without the risk of gaining weight.

Strict diet 3 days minus 3 kg

It is good to start when it is hot. You want to eat less than usual and you can quench your thirst and your minimal appetite with the help of watermelon.


On the first day, try to organize a watermelon fast 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, about half an hour.

You can drink plain still water, green herbal teas.

If the next day there is no bloating, flatulence and the determination to lose weight remains, then you can continue. The strong regimen 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 bread made from whole wheat flour at every meal. You can learn more about the properties and caloric content of bread here.

Strict diet 10 days minus 8-10 kg

A ten-day rejection of regular food 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 5-6 times a day:

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

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

It is not worth having the last snack in the evening; You can do it at least 2-3 hours before bedtime, so as not to interrupt it with trips to the bathroom.

Light diet and its modifications

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

One of the options on the menu of 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;
  • Appetizer of a couple of pieces of watermelon and carrot casserole 100 g;
  • Cucumber salad, vegetables, bell pepper with olive oil and lemon 150 g.


watermelon buckwheat diet for weight loss

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. The salads are seasoned with olive oil, acidifying them with lemon juice if desired.

Diet example:

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

You can shed 5 kg in a week.

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

For details on buckwheat diet with video, see here.

Watermelon protein

watermelon protein diet

Lean varieties of chicken, turkey, rabbit meat, fish, shellfish, and eggs are used for protein. Milk protein is also suitable: low-fat cheese, low-fat cottage cheese.
Proteins help maintain muscle mass. The body takes the missing calories for life in adipose tissue. As a result, you lose weight.

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

Sample menu:

  • Poached egg with herbs;
  • Lean beef salad, grated carrots and herbs 150 g;
  • Cottage cheese without fat 100 g.

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

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

Watermelon rice

watermelon rice diet

Rice is quite a 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 preferable to eat one thing, be it rice or berries. Water is not drunk during meals, but 0, 5 hours, an hour later. 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, flavored with 100 g skim yogurt;
  • A glass of watermelon juice 2 to 3 hours before bedtime.

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

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

Get to know the rice diet program personally in this article.

Watermelon kefir

watermelon kefir diet

Kefir alternates 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.


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

This may be one of the days of the watermelon kefir diet.
Not recommended for people with high stomach acid. 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 and intestines. The details of the pure kefir diet are here.

Watermelon and cucumber

watermelon cucumber diet

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

  • A couple of slices "striped" with a slice of black bread;
  • Cucumber salad with herbs 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 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-only program here.

Diet on watermelons and melons

During 10 days of watermelon and 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 cantaloupe are poorly tolerated together, they cannot be eaten at one meal.
All servings are limited to 300-400g. Lean meat, soft cheese, cottage cheese are taken as a protein supplement.

Diet with watermelon and melon diet:

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


watermelon apple diet

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

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

Light diets are enhanced with exercise to maintain muscle activity.

One of the ration days:

  • Watermelon pulp 500 - 600 g;
  • Apple;
  • Berry pulp salad, 2 - 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. Sports and heavy physical work are not recommended at this time.

Watermelon and curd diet

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

Daily ration of watermelon curd food:

  • Start the morning by taking cottage cheese in an amount of 150-200 g;
  • After 2 to 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 400-500g of watermelon for dinner 2-3 hours before bed.

This article discusses a pure curd program.

Free diet

For those who do not risk following a strict diet, it is worth trying the 10 days of light food with watermelon dessert instead of dinner. Breakfasts and lunches consist of fish, vegetables, cereals, cereals, products with lactic acid. A few hours before going to bed, he eats a watermelon, his 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 loaves, low-fat cheese 50 - 80 g;
  • Watermelon slices;
  • Hard-boiled 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,it's not worth eating and drinking:

  • fresh white bread;
  • vegetables
  • carbonated drinks;
  • alcohol;
  • sugar;
  • sauces
  • potatoes and starchy vegetables;
  • grape;
  • cabbage.
watermelon salad with feta cheese

Watermelon fast days

It is advisable to introduce fasting days during the ripening season of melons. We choose juicy, ripe, 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 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 should eat during the day, dividing it into 5-6 receptions.
  2. It is allowed to drink water or green tea.
  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 follow the diet for no more than 3 to 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 alleviate a rigid diet by adding a slice of bread of your choice: grain or rye to the main food ingredient. Then a meal will consist of a watermelon with a slice of bread.

Is it drink or food?

Some wonder if it is possible to eat watermelon on a drinking diet. Judging by the number of calories in a piece, it is more likely to be drunk.

According to reviews of those who lose weight and 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 with certainty whether a child will undergo such changes in nutrition.

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 that the mother eats cause colic in the baby.

Contraindications for the berry.

Doctors say that almost everyone 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 can't get outside, but they can easily damage soft tissues.

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

Correct completion of the diet.

When the temptations of abstinence of 3, 5 or even two weeks are overcome, it will be a shame to lose what you have achieved in a few days. The scale is working well, but it is not yet a success. 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 lost kilograms is water. The actual loss of fat mass is 1. 5-2 kg less.

You should not despair, because the result is still there and you should save it.

The usual items on the menu are gradually returned, day after day. The highest calorie ones are eaten in the morning. Dinner consists of a light snack, and before going to bed for an hour and a half you can have kefir, yogurt or varenets.

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

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

Between lunch and dinner, snacks of bread, fruit or a glass of freshly squeezed 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 Boiled brown rice 100 g, apple casserole 100 g
Cottage cheese casserole 150 g, apple Boiled egg, toast, skim cheese 50 g Boiled chicken 150 g, bread 40 g
Herculean porridge with water and milk Boiled chicken fillet 150 g, boiled buckwheat 150 g Boiled vegetables 150 g, baked potatoes in foil 1 piece
Millet porridge in water and milk. Chicken broth with vegetables and fillet 200 g, rye croutons 20 g Potato casserole 100 g, unsweetened yogurt 200 g
Boiled egg, bread 40 g Boiled fish 150 g, boiled rice 100 g Stewed vegetables 150 g, roasted apples 100 g
Carrot and apple salad 100 g, a slice of toast Boiled broccoli 200 g, boiled beef with spices 100 g Salad of vegetables and boiled chicken with croutons 200 g
Omelette with 1 egg, a slice of bread 40 g Fish soup of low-fat varieties without frying, bread 40 g. Steamed vegetables 150 g, cheese 50 g

The second week of abstinence from the watermelon diets.

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

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

Ideally, a diet low in fat and carbohydrates 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 green tea or coffee without sugar.
  2. Lunch: 200 g of low-fat boiled 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 for every 30 kg of body weight.
porridge when exiting the watermelon diet

Sugar-free and oil-free porridge improves bowel function.

Exercises to enhance the effect of the watermelon program

Physical activity serves as an additional deterrent from the return of fat accumulations. It should be more, more caloric deviations from the dietary scheme described above. On average, the duration of an active load is recommended 50-60 minutes 2-3 times a week. For sedentary work, multiply the figure by 2.

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

  1. From a supine position, bend your knees. Raise and lower your hips.
  2. The starting position is the same. Bend your legs bent at the knees, first to one side and then to the other side.
  3. The starting position is the same. Hands locked behind the head. Raise your upper body to your knees.
  4. From a supine position, slowly raise your legs and lower them slowly.
  5. Make a plank parallel to the floor on your forearms and toes. Bend your legs alternately at 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 your balance for 10 to 20 seconds.

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

Is it possible not to return to 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 it is due to poorly selected products or the degree of rigor. A quick result is not always a good option.

Any nutritionist will tell you not to snack after 6pm. m. it will ensure that the weight gain stops. This means that there will be no need for strict diets.

Another small condition can reduce the likelihood that you will be full again. 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 clothing or hairstyle, meet with girlfriends (friends) not in a cafe, but in a bowling alley, etc. Changing the environment will allow you to change internally and will not allow you to return to the previous routine and the previous weight. Or, finally, find an activity that consumes you and just isn't for scones and cakes.

After all, if the kilos come back again and again, maybe you should love the real yourself?