Watermelon diet

When eating your favorite foods, it's easy to follow food restrictions and answer yes to the question - is it possible to lose weight? This is what makes the watermelon diet attractive. True, it is possible only during the main harvest season, when mass ripening reduces the risk of obtaining nitrate-saturated fruits.

Watermelon salad

How to choose the right watermelon

Any dietary restriction is effective only when quality products are used. It is especially important to choose healthy fruits and vegetables during a strict diet. The degree of stress for the body and the end result. Ripe fruits with minimal nitrate content will give pleasure, facilitate the process of weight loss and easier withdrawal from the regime.

When a person's caloric intake exceeds their energy expenditure, fat begins to be actively precipitated. In this case, the subcutaneous fat begins to spread gradually and evenly throughout the body in the form of fat deposits.

A ripe watermelon has a bright and contrasting color, a light spot that extends over the melon. The hard bark should not be easily pierced with a nail, and the stem and fruit of a mature berry are completely dry. A blow with the palm causes the fetus to vibrate, a blow with a bent finger - the sound of a bell, longitudinal compression - causes a moderate crisis.

The seeds of "regular" watermelon are brownish-black, the flesh is not dull, but shines with characteristic grains.

The sour smell at the cutting site indicates invincibility. Such a berry can be poisoned, and watermelon diet will not bring the planned result.

Take the existing medium samples, they are not chemically fed and mature enough.

You will be sure that the fruit measured with a nitrate meter is safe for your health. The maximum allowed is 90 mg of nitrate per 100 g of pulp. If you do not have a device, look at the color of the pulp. The color purple should alert you. Immerse a piece of pulp in clean water. If the water changes color to red, the nitrate content is higher than normal.

Do not use cracked or cut fruit. Bacteria trapped in cuts and cracks multiply rapidly in the nutrient medium.

It is enough to wash the surface of the purchased watermelon in running water. Apply soap to ensure guaranteed elimination of E. coli and other problems.

Is watermelon good for you?

In addition to the perfect flavor, watermelon fruit provides enough nutrients to the body, but not the most nutritious:

  • Vitamins C, E, PP, B group support metabolic processes in the body, protect the walls of blood vessels from "harmful" cholesterol;
  • As a carotenoid, lycopene 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, heart function, digestion, endocrine glands;
  • Fiber improves the functioning of the digestive tract;
  • Among the highly digestible sugars, glucose, fructose and sucrose formed in fruits during storage,Beautiful, ripe, appetizing slices of red watermelonand proteins provide enough energy for the body during nutrition, but not enough to be stored in fat cells. There are only 38 calories in a 100-gram piece.
  • Oils are found only in seeds.

Fat-soluble vitamins (A, E, D, K) are not absorbed without consuming fat. It is recommended to eat watermelon pulp with seeds.

In addition to dietary use, watermelon juice is also used in diseases of the liver and urinary system.

Having watermelon on the table every day will benefit men's health.

Thanks to the content of citrulline and lycopene in this wonderful berry, male sexual potency is quickly reborn and renewed.

The diuretic effect of watermelon pulp prevents gout. Salts dissolved in large amounts of liquid are quickly removed without accumulation.

Director of the Health Center, author of the book, creator of weight loss and healthy eating system, Dr. with more than 20 years of medical experience. According to Joseph Mercol, watermelon accelerates metabolic processes and effectively removes toxins. In doing so, he emphasizes the need to eat fruit rather than drink water. The juice contains excessive fructose.

Promotes the health benefits of citrulline in pulp. The body synthesizes arginine, which is actively involved in all major processes of nitrogen metabolism in the body. This includes anti-inflammatory, vascular and other body reactions to external stimuli. Arginine is used as an adjunct in the diet of athletes to accelerate the removal of metabolic products from the muscles after active training.

In medicine, arginine is used in anti-aging, cardiology, immunomodulatory drugs, drugs for burns and HIV-infected drugs.

Some disadvantages

Despite all the positive aspects of the watermelon diet, there are also contraindications:

  • Stones in the bile ducts and kidneys;
  • Allergy;
  • Type 1 diabetes;
  • Peptic ulcer;
  • Intestinal adhesions;
  • Enuresis;
  • Diseases of the prostate and pancreas;
  • Hypertension.

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

Treatment of cystitis, pyelonephritis and nephritis with the diuretic ability of watermelon is possible with the ability of the kidneys to remove fluid from the body. It is better to give it up when the disease is exacerbated.

Does watermelon help to lose weight?

Various methods to combat excess weight regulate the complete or partial rejection of animal products. The strict watermelon diet "minus 10 kg per week" offers to give up everything completely for 7 days.

Stay on any target diet, think that you can lose weight only if you eat watermelon, your doctor's advice will help. If a specialist chooses an individual time frame and degree of limitation for you, stress for the body can be minimized.

Types of watermelon diet

Start with a day. Your feelings will tell you whether to continue or not. Prolonged abstinence from food leads to long-term consequences that are difficult to predict. It is more difficult to get out of such a diet without the risk of gaining a new weight.

Strict diet 3 days minus 3 kg

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

Power Mode

Try to fast a watermelon on your first day. The norm is 1 kg per 10 kg body weight, but the maximum is 7 kg. This weight should be distributed throughout the day and eaten in small amounts every 3 hours, plus or minus half an hour.

You can drink pure still water, green, herbal teas.

The next day, if you are not determined to swell, swell and lose weight, you can continue. The strict regime is maintained for a maximum of 3 days.

Those who decide to extend the hard table for a week can maintain their willpower with a piece of wholemeal bread at each meal.

Strict diet for 10 days minus 8-10 kg

Ten-day fasting should be diversified with lean meat, vegetables, grains and low-fat dairy products.

Sample menu for one day, taking into account the inclusion of watermelon slices 5-6 times a day:

  • Cereal (except millet) porridge on water or nonfat cottage cheese;
  • Freshly squeezed juice;
  • Boiled fish or lean chicken;
  • Boiled vegetables.

A strict diet can activate the kidneys and liver, unless there is a serious problem with fluid loss. Improving the condition of these organs will affect the appearance. The skin will be clean, even in color and texture. The diet allows you to lose up to 8-10 kg.

It's hard to eat your last snack at night - you can do it at least 2-3 hours before bed so as not to interfere with toilet walks.

Light diet and its changes

Watermelon diet is easier to tolerate with other low-calorie foods. Such a table is applied from 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 piece of bran bread - lunch;
  • Vegetable salad cooked with 200 grams of vegetable oil for lunch;
  • 100 g watermelon and carrot casserole slices as a snack;
  • Bulgarian pepper salad with cucumber, greens, olive oil and 150 grams of lemon.


The nutritional value of grains will add calories to food, so the amount of fruit pulp is reduced to 5 kg per day, buckwheat - to 0. 5 kg.

You can add fresh and boiled vegetables to your diet. Salads are allowed with olive oil and, if desired, acidified with lemon juice.

Example Diet:

  • Watermelon, kiwi and peach smoothness 300 g;
  • buckwheat 100 g;
  • 3-4 slices of striped berries;
  • 80 g of boiled beets with prunes and walnuts;
  • 500 g watermelon

You can lose 5 kg a week.

Minimize the addition of salt to avoid swelling.

Watermelon and protein

Lean chicken, turkey, rabbit, fish, seafood and eggs are used as protein. Milk protein is also suitable - low-fat cheese, low-fat cottage cheese.

Protein helps maintain muscle mass. The body receives calories lost for vital activity in adipose tissue. As a result, you lose weight.

Such a diet can be easily eaten in the morning with watermelon (1-2 kg) for two weeks. Weight loss for those who reach the finish line is up to 7 kg.

Example Menu:

  • eggs hunted with greens;
  • Lean beef salad with 150 grams of carrots and greens;
  • 100 g of nonfat cottage cheese

Refresh yourself with 0. 5 kg of watermelon between breakfast and lunch, dinner and supper.


Rice is a very nutritious grain, brown is better. They consume 200-250 g of boiled rice and a maximum of 5 kg of fruit pulp (1 kg per 20 kg body weight) per day. It is advisable to avoid consuming other foods. It is better to eat something in every meal - either rice or berries. Water is drunk with food, not 0. 5 hours - an hour later.

An example of a daily snack:

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

You can train on such a schedule for 7-10 days and feel the difference "before and after" at 4-6 kg.

Cooking, boiling or steaming diet foods is desirable.


Kefir is replaced by watermelon so that you can drink more than 1 liter of fermented milk a day and eat up to 2 kg of berries. One of the dishes is eaten at every meal.

Power Mode:

  • 400-500 g of watermelon sweets instead of breakfast;
  • 250 - 350 g of steamed boiling water and kefir with chopped dried apricots for snacks;
  • Morning encore;
  • a glass of kefir;
  • Dinner with 400 grams of stripes.

This may be one of the days in the watermelon-kefir diet.

Not recommended for people with stomach acid. Gastritis may be aggravated.

The diet should not last more than three days. During this period, you can lose 3 kg, stimulate the kidneys, liver and intestines.

Watermelon and cucumber

One kilogram of cucumber and berry pulp is taken for a day. At night it is allowed to add a slice of black bread, a glass of kefir.

Watermelon and Cucumber Menu:

  • Slice a few minke whales with a slice of black bread;
  • Cucumber salad, herbs with vegetable oil 200 g;
  • Breadless morning portion;
  • Cucumbers with dill and basil, seasoned with lemon juice;
  • 3-4 watermelons.

The most stubborn can do a maximum load in 2 weeks. You can leave 5 to 8 kg at the seaside.

watermelon and melon

diet on

Watermelon-melon diet to lose weight in 10 days - you can lose 7-8 kg. They eat melons for breakfast, other snacks are only watermelon. Watermelon and melon can not be eaten in one meal because they are not well tolerated together.

All portions are limited to 300-400 grams, lean meat, soft cheese, cottage cheese are accepted as a protein supplement.

Diet for melon-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.


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

Keep changing between fruits every day. Watermelon pulp is enough for half a kilogram per 10 kg, but not more than 5 kg, and apples - up to 1. 5 kg.

Gentle diets are enhanced by 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 apple;
  • A few pieces of minke whale.

Dietary restrictions are definitely accompanied by a healthy 8 hours of sleep. It is not recommended to do sports and heavy physical work at this time.


Cottage cheese replenishes protein, which is lacking for those who lose weight, hides the feeling of hunger. Such a regime is easier to transfer from a mono-diet, and the result is weight gain - up to -4 kg per week. Dietary elements replace each other to avoid the problem of bloating.

Daily ration of watermelon and cottage cheese:

  • Start in the morning by taking 150-200 grams of cottage cheese;
  • After 2-3 hours, eat a few slices of berries;
  • Repeat the intake of cottage cheese, you can diversify the dishes by adding dried fruits or herbs, the total weight of one portion is 100-150 grams;
  • Watermelon, apple and peach salad 500 g;
  • End the day with 400-500 g of watermelon 2-3 hours before bedtime.

Free Diet

For those who don't risk a strict diet, it's a good idea to try a 10-day snack with watermelon sweets instead. Breakfast and lunch consist of fish, vegetables, whole grains, cereals, lactic acid products. A watermelon is eaten a few hours before bedtime, with a total weight of 1 kg per 30 kg per day.

For example:

  • Minke whale slices and fruit salad 100 - 150 g;
  • 3 - 4 watermelons;
  • A few loaves of bread, 50-80 g of low-fat cheese;
  • watermelon slices;
  • Boiled eggs.

Make sure you drink enough fluids for 10 days. This is an average of 1. 5 liters.

should not eat or drink to exclude fermentation processes in the intestines, intestinal obstruction:

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

Watermelon diet can be combined with others or not

The benefits and harms of this combination will depend on the type of diet. Diet 1 allows chopped sweet fruits. Watermelon pulp does not need to be chewed well, so it is definitely indicated for those suffering from diseases of the gastrointestinal tract.

Another question is how much you can eat, because the regime prescribes small portions. You can eat 200-300 g of pulp at a time. The product should be warmed to room temperature. The same conditions are observed in diet 5. The use of watermelon stimulates the liver, gallbladder, reduces the load on the stomach and intestines, if the portions are small and the food is regular.

Is this a drink or a meal?

Some questions about whether it is right to eat watermelon in a drinking diet. Because of the number of calories in a piece, you are more likely to drink it.

According to the views of weight loss and experts: the inclusion of watermelon in the menu reduces the negative aspects of dietary restrictions, reduces stress.

Are pregnancy and diet compatible?

No one will answer this question definitively. Only a supervising physician can say with certainty whether a child will be affected by such changes in nutrition.

Of course, the question of whether it is possible to eat watermelon for pregnant women and nursing mothers does not arise. However, excessive amounts threaten to increase the load on the kidneys, which are already working twice as much during pregnancy. Sweet fruits eaten by the mother cause colic in the baby.

In the first three months of life, you can get a free diet with a mandatory combination of dairy products, cereals, meat and fish. In addition, vegetables and small amounts of animal fats should be on the table for the full development of the fetus. Dinner can be completely replaced with watermelon pulp.

Excess weight of the expectant mother is a necessary food supply for the child. It grows unusually from an unbalanced diet. Not only proteins, carbohydrates and fats, but also micro and macro elements, vitamins, intermediate elements of food assimilation are necessary for the harmonious growth of tissues.

Weight gain will be less frightening not only when hunger is not satisfied, but also when the recommended foods are consumed in moderation. Excessive appetite can be quenched with fibrous foods or the same slice of watermelon. As a result, you will lose weight and lose extra weight.

It is important not only to follow a diet, but also to keep moving. Whether it's a sport - enough walking or cycling, communication with nature, slow homework.

Proper completion of the diet

When the temptations of 3, 5, or even two weeks of abstinence are eliminated, it will be a shame to lose what you have gained in a few days. The scales show good results, but still not a success. Consider that the diet is not over yet. You can congratulate yourself after a month of weight loss stability.

Some of the lost kilograms are water. The actual loss of fat mass is less than 1. 5-2 kg.

Don't despair, because the result is still there and you have to save it.

Normal products on the menu gradually return from day to day. The highest calorie foods are eaten in the morning. Dinner consists of a light snack and you can drink kefir, yogurt or varenets for an hour and a half before bedtime.

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

Table: Approximate power scheme when exceeding the limits for the week.

Snacks made of bread, fruit or a glass of freshly squeezed juice are allowed between lunch and dinner. You can also add a slice of watermelon or melon to your diet.

breakfast lunch lunch
100 g of low-fat cottage cheese, 40 g of toast 150 g of steamed fish, 200 g of fresh vegetable salad 100 g of boiled brown rice, 100 grams of apple casserole
Curd cheese casserole 150 g, apple Boiled eggs, toast, low-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 150 g of boiled vegetables, 1 potato baked in foil
Millet porridge on water and milk 200 g of chicken broth with vegetables and fillets, 20 g of rye croutons Potato casserole 100 g, unsweetened yogurt 200 g
Boiled eggs, bread 40 g 150 g of boiled fish, 100 g of boiled rice Cooked vegetables 150 g, baked apples 100 g
Carrot salad, 100 grams of apples, a slice of toast 200 g of boiled broccoli, 100 g of boiled beef with spices Vegetable and boiled chicken salad with 200 grams of croutons
1 egg omelet, 40 g of bread Fish soup of low-fat varieties without frying, bread 40 g Steamed vegetables 150 g, cheese 50 g

The second week of abstinence from watermelon diets

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

During these 14 days, 2-3 kg of extra weight loss occurs, which is not noticeable at first glance.

Ideally, such a low-fat and carbohydrate diet should be maintained consistently.

Exercises to increase the effectiveness of the watermelon program

Exercise is an additional barrier to the return of fat deposits. There should be more, more caloric deviations from the diet scheme described above. On average, the duration of active load is recommended 50-60 minutes 2-3 times a week. For stationary work, multiply the number by 2.

Introduced one of the home complexes that strengthens the muscles of the thighs and abdomen. Repeat all exercises 15-20 times.

  1. Bend your knees in the above position. Raise and lower your hips.
  2. Same starting position. Bend your legs bent at the knees, first in one direction and then in the other.
  3. Same starting position. Hands locked behind his head. Raise your upper body to your knees.
  4. In the above position, slowly raise and lower your legs.
  5. Make a board - parallel to the ground on the front and toes. Bend your legs at the waist in turn.
  6. Sit on the floor with your legs bent at the knees. Lean back slightly, straighten your legs upwards, and extend your arms forward. Keep your balance for 10-20 seconds.

Repeating these exercises regularly can strengthen the muscles in your legs, hips and arms. This will allow you to feel more confident in your body and strengthen your determination to protect it.

Is it possible not to return to the diet

A sharp change in diet type always puts stress on the body. You should not apply it often. The results are not always encouraging. Maybe it's poorly chosen products or a degree of hardness. A quick result may not always be a good choice.

Any nutritionist confirms that no snack after 6pm will stop weight gain. This means that you will not need a strict diet.

Another small condition can reduce the likelihood of fullness returning. Make a difference in your life after successfully losing that extra pound. Renovate the furniture in the apartment or change the place of residence, change the style of dress or hairstyle, meet your girlfriends (friends) in a bowling club, not in a cafe, and so on. Changing the environment will allow you to change internally and will not allow you to return to the previous order and the previous weight. Or finally, find an activity that surrounds you and is not just for bread and cakes.

After all, if you gain weight again and again, maybe you should love your true self?