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, 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 a healthy color and structure of the skin.

How to choose the right watermelon

A ripe watermelon has a bright and contrasting color, a light spot on the side on which it lay on the melon. The hard crust should not be easily pierced with a fingernail, and the stalk and tendril of a mature berry are completely dry. A blow with a palm causes vibration of the fetus, a blow with a bent finger - a ringing sound, longitudinal compression - a moderate crunch.

watermelon salad for weight loss

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

The 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 copies of the available ones, they are not overfed with chemistry and are mature enough.

Chemical composition and calorie content

chemical composition of watermelon

The benefits of watermelon are evident from 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. Fat 0. 1 g
  4. Water 92. 6 g
  5. Dietary fiber 0. 4 g

Watermelon is almost made up of water and fiber. The juicy pulp of the berry contains easily digestible glucose and fructose in the 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 excellent taste, watermelon fruits bring the body enough nutritious, 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;
  • Digestible sugars include glucose, fructose and sucrose, which are formed in fruits during storage, and proteins provide 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 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 whole range of useful substances, such as vitamin C, B9, beta-carotene, magnesium, iron, phosphorus, sodium, riboflavin, pyridoxin. 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 the delicious fruit and watch 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;
  • 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 to diabetics. In this case, you can take the fruits only directly from 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 slimming smoothie


The duration of taking large portions of watermelon pulp can harm a healthy person, so before starting a diet, you should consult a doctor. . . If you are not losing weight under the supervision of a nutritionist, do not exceed the recommended time limits, and if you feel unwell, switch to 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 dealing with obesity regulate the complete rejection of animal products or partial. Hard watermelon diet "minus 10 kg per week"Offers to completely abandon everything else for 7 days.

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

slender girl on a watermelon diet

Are there any restrictions for the watermelon menu

Many are worried about how to follow this diet correctly if there are any 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. Just do not overdo it: 2 pieces a day is enough.

Is it possible to find out nitrates "by eye"? A bad watermelon does not crackle when squeezed and seems soft. 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 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 the risk of gaining new weight.

Strict diet 3 days minus 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.


On the first day, try to arrange for yourself 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, plus or minus half an hour.

You can drink pure non-carbonated 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 hard regimen is maintained for a maximum of 3 days.

Those who decide to extend the strict table for a week can maintain willpower with a piece of bread made from wholemeal flour with each meal. You can learn more about the properties and calorie content of bread here.

Strict diet 10 days minus 8-10 kg

A ten-day refusal from regular food must be diversified with lean meat, vegetables, cereals and low-fat dairy products.

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

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

A strict 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 the appearance. The skin will become clean, even, 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 a last snack at night - you can do this at least 2-3 hours before bedtime, so as not to interrupt it with trips to the toilet.

Lightweight diet and 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 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;
  • Baked vegetable salad with vegetable oil 200 g for lunch;
  • Snack of a couple of pieces of watermelon and carrot casserole 100 g;
  • Cucumber, greens, sweet pepper salad 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 - 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.

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 watermelon

You can part with 5 kg in a week.

Limit salt addition to a minimum so as not to provoke swelling.

For details of the buckwheat diet with video, see here.

Watermelon protein

watermelon protein diet

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 takes the missing calories for life in adipose tissue. As a result, weight is lost.

Such a 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 beef salad, grated carrots and herbs 150 g;
  • Fat-free cottage cheese 100 g.

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

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


watermelon rice diet

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

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

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

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

Learn about the rice diet program personally in this article.


watermelon kefir diet

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.


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

This may be one of the days on the diet of the watermelon-kefir diet.
Not recommended for people with high stomach acidity. Gastritis may worsen.

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

watermelon cucumber diet

For one 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 at night.
Watermelon cucumber 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;
  • Cucumbers with dill and basil, seasoned with lemon juice;
  • 3 - 4 pieces of watermelon.

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

Also, you can study the detailed description of the cucumber-only 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 only watermelon. Since watermelon and melon are poorly tolerated together, they cannot be eaten at one meal.
All portions are limited to 300-400 g. Lean meat, soft cheese, cottage cheese are taken as a protein supplement.

Diet with a watermelon-melon diet:

  • Melon slices - 3 or 4 pieces;
  • Boiled 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 diet

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

Stick to alternating one and the other fruit 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.

Gentle 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;
  • Several pieces of minke whale.

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

Watermelon curd diet

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

Daily ration of watermelon-curd food:

  • Start the morning with taking cottage cheese in an amount of 150-200 g;
  • After 2 - 3 hours, eat several slices of the berry;
  • Repeat the reception of cottage cheese, you can diversify the dishes by adding dried fruits or herbs, the total weight of a portion 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 do not risk going on a strict diet, it is worth trying 10 days of light food with 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 at the rate of 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;
  • Boiled egg.

Be sure to drink enough fluids for all 10 days. This is an average of 1. 5 liters.

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

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

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 it.Your current body weight, divided by 10, the resulting number is the amount of watermelon that must 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 have 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 adhere to the diet for no more than 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 accumulated fat.
  5. You can alleviate a rigid diet by adding a slice of bread to your choice: grain or rye to the main food ingredient. Then one 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 are in a piece, it is more likely to drink.

According to the reviews of those losing 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?

Nobody will give a definite answer to this question. Only a supervising physician can tell with certainty whether a child will be affected by such dietary changes.

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

Contraindications to the berry

Doctors say that almost everyone can eat watermelon. The exceptions are people suffering from kidney stones, as well as pregnant women. If the stones are large, then such treatment can seriously harm the kidneys. Large stones simply cannot go outside, but they can easily injure soft tissues.

The use of watermelon by pregnant women is a separate topic. On the one hand, in small quantities, this berry will help get rid of 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 such a 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 3, 5, or even two-week abstinence are overcome, it will be a shame to lose what has been achieved in a few days. The scale is showing good results, but it is not yet a success. Imagine the diet is not over yet. It will be possible to congratulate yourself after a month of steady stability, weight loss.

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

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

Regular products on the menu are returned gradually, day after day. The most high-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 drink kefir, yogurt or varenets.

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

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

Between lunch and dinner, snacks from 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 dinner dinner
Low-fat cottage cheese 100 g, dried 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, reduced fat 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, sugar-free yogurt 200 g
Boiled egg, bread 40 g Boiled fish 150 g, boiled rice 100 g Stewed vegetables 150 g, baked apples 100 g
Carrot and apple salad 100 g, a slice of toasted bread Boiled broccoli 200 g, boiled beef with spices 100 g Vegetable and boiled chicken salad with croutons 200 g
Omelet from 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 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 and carbohydrate diet should be maintained at all times.

Sample menu for a week

You can compose a balanced weekly menu by adhering to 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 low-fat fish, vegetables dressed 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 leaving the watermelon diet

Unsweetened porridge without oil 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. They should be the more, the more caloric deviations from the above-described dietary scheme. 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 at home is presented, which strengthens the muscles of the thighs and abs. Repeat all 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 in one direction, then in the other direction.
  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 slowly lower them.
  5. Make a plank parallel to the floor on your forearms and toes. Bend your legs alternately to your waist.
  6. Sit on the floor with your legs bent at the knees. Straighten your legs up, leaning back slightly, stretch your arms forward. Maintain balance for 10-20 seconds.

By repeating such loads regularly, you can strengthen the muscles of the legs, hips and arms. This will allow you to more confidently feel your body and 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. It is not worth practicing 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 no snacking after 6 p. m. 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 returning fullness. 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 with girlfriends (friends) not in a cafe, but in a bowling club, etc. Changing the surroundings will allow you to change internally and will not allow you to return to the previous rut and to the previous weight. Or, finally, find an activity that will consume you and will simply not be for buns and cakes.

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