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

To apply the method of losing weight, it is better to wait for the start of the watermelon season. It comes in late August, early September, in this period they ripendelicious and juicy watermelons. . .

It is recommended to use the watermelon diet once a year. And you can use nitrate-free watermelons every day in moderation. With a competent approach atasty and light diet, Powerlose extra poundsAndpurify the body. . .

Any diet should be supplemented with regular massage sessions or hardware cosmetology. It is necessary to maintain body tone, normalize metabolism, maintain healthy skin color and texture.

How to choose the right watermelon

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

The seeds of the "normal" watermelon are brown to black in color, the pulp is not opaque, but glistens with the 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 medium specimens from those available, they are not too chemically fed and mature enough.

Chemical composition and calorie content

The benefits of watermelon are evident from the many beneficial substances present in it. 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
• Vitamins of group B (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 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 almost made up of water and fiber. The juicy pulp of the berry contains easily digestible glucose and fructose in the freshly picked fruit, but with prolonged storage, sucrose also accumulates.

Is watermelon good for you?

In addition to the excellent taste, the fruits of watermelon provide the body with enough 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 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.

What's inside?

Watermelons contain a whole host 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 thanks to the presence of lipokines, 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 a delicious fruit and watch the transformation of your figure.

Some disadvantages

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 acid-base balance in acidosis would be beneficial for diabetics. In this case, you can only take the fruits directly from melons. These pumpkins do not contain sucrose.

Watermelon diuretic ability treatment 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.

Contraindications

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 losing weight not under the supervision of a nutritionist, do not exceed the recommended time limits and, if you are not feeling well, switch to your usual diet. During pregnancy, it is better to refuse such a diet. There are a number of diseases and conditions under which you shouldn't use 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 intestine 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 or partial rejection of animal products. Hard watermelon diet "minus 10 kg per week"He offers to completely drop everything else for 7 days.

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

Are there any restrictions on the watermelon menu?

Many are concerned about how to properly follow this diet if there are diseases? Nephrologists recommend using this berry even with exacerbations of pyelonephritis, nephritis, cystitis. How much can you eat per day? Nutritionists recommend 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 the fall or at the end of August the fruits do not contain harmful substances. Just don't overdo it: 2 pieces a day are enough.

Is it possible to detect nitrates "by eye"? A bad watermelon doesn't creak when squeezed and feels 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 a 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 weight.

Strict diet 3 days minus 3 kg

It's nice to start when it's hot. You want to eat less than usual and you can quench your thirst and the slightest appetite with the help of watermelon.

Diet

On the first day, try to organize a watermelon fasting day. The norm is 1 kg per 10 kg of body weight, but a maximum of 7 kg. This weight must 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, green water, herbal teas.

If the next day there is no bloating, flatulence and the determination to lose weight remains, then you can continue. The harsh regime is maintained for up to 3 days.

Those who decide to stretch the stiff table for a week can maintain willpower with a piece of wholemeal bread at every 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, grains and low-fat dairy products.

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

• Grain porridge (except millet) in water or fat-free cottage cheese;
• Freshly squeezed fruit juices;
• 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. Improving 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 at night - you can do it at least 2-3 hours before going to bed, 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. Such a table is practiced for 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 semolina bread - second breakfast;
• Baked vegetable salad with vegetable oil 200 g for lunch;
• Snack of a couple of pieces of watermelon and carrots in a saucepan 100 g;
• Salad of cucumbers, vegetables, peppers with olive oil and lemon 150 g.

Watermelon-buckwheat

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. It is allowed to dress salads 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 plums and walnuts 80 g;
• 500 g of watermelon

You can part with 5 kg in one week.

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

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

Watermelon protein

Lean varieties of chicken, turkey, rabbit meat, fish, seafood and eggs are used as proteins. Milk proteins are also suitable: low-fat cheese, low-fat cottage cheese.
Protein helps maintain muscle mass. The body takes in 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 milestone is up to 7 kg.

Sample menu:

• Poached egg with aromatic 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. 5kg of watermelon.

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

Watermelon-rice

Rice is a fairly 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 - rice or berries. Water is not drunk with 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 plums 100 g;
• 2-3 slices of berries;
• Rice salad with boiled carrots, dressed 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 recommended to cook diet products by boiling, baking or steaming.

Find out for yourself about the rice diet plan in this article.

Watermelon-kefir

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 with each meal.

Diet:

• 400 - 500 g of watermelon cake instead of breakfast;
• 250 - 350 g of kefir with steamed boiling water and chopped dried apricots for a snack;
• portion of an encore in the morning;
• A glass of kefir;
• 400 g of striped cupcakes for dinner.

This could be one of the days of the watermelon-kefir diet 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 period, you can lose 3 kg, stimulate the functioning of the kidneys, liver, intestines. The details of the pure kefir diet are here.

Watermelon and cucumber

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

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

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

Also, you can read a detailed description of the program for cucumbers only here.

Diet on watermelons and melons

For 10 days of watermelon and melon diet to lose weight, 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 in one meal.
All servings are limited to 300-400g Lean meat, soft cheese, cottage cheese are taken as a protein supplement.

Diet with a watermelon-melon diet:

• Slices of melon - 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

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

Stick to alternating one and the other fruit every other day. Watermelon pulp is enough for half a kilo 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;
• Mixed berries pulp salad, 2 - 4 walnuts with pieces of dried figs;
• Cooked apples;
• Several pieces of minke whale.

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

Watermelon and curd diet

Cottage cheese replenishes the missing proteins 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 heavy - up to -4 kg per week. To avoid bloating problems, the elements of the diet alternate.

Daily ration of watermelon-based food:

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

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 foods 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 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;
• Slices of watermelon;
• Boiled egg.

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

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

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

Watermelon fasting days

It is recommended to introduce fasting days during the melon ripening season. We choose juicy and 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 need to eat during the day, dividing it into 5-6 receptions.
2. Drinking water or green tea is allowed.
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 stick to the diet for no more than 3 - 5 days.
4. During this time, you can lose up to 4 kilograms of weight. During the first two days, the fluid is excreted from the body, but not the accumulated fat.
5. You can alleviate a strict diet by adding a slice of bread of your choice - wheat or rye to the main ingredient of the food. So 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 an alcohol-based diet. Judging by how many calories there are in a piece, he is more likely to drink.

According to the reviews of those who lose 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 certain answer to this question. Only a supervising physician can say for sure whether a baby will suffer from such changes in nutrition.

Of course, the question does not arise as to whether pregnant women and nursing mothers can eat watermelon. But an excessive amount 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 the baby.

Contraindications to the berry

Doctors say almost anyone can eat watermelon. The exceptions are people suffering from kidney stones and pregnant women. If the stones are large, such treatment can seriously damage the kidneys. Large stones simply cannot come out, but they can easily injure soft tissue.

The use of watermelon by pregnant women is a separate topic. On the 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 a lot of problems. Therefore, in such a period of her life, a woman should be content with only 1-2 slices of berries.

Proper completion of the diet

When the temptations of 3, 5, or even two week abstinence are over, 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 isn't over yet. It will be possible to congratulate yourself after a month of constant stability, weight loss.

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

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

Regular menu products are returned gradually, day after day. The most caloric 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 varenet.

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

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

After lunch and dinner, afternoon 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
Lean ricotta 100 g, dry bread 40 g	Steamed fish 150 g, fresh vegetable salad 200 g	Boiled brown rice 100 g, apple casserole 100 g
Cottage cheese casserole 150 g, apple	Boiled egg, toast, low-fat cheese 50 g	Boiled chicken 150 g, bread 40 g
Erculea farinata 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 flan 100 g, unsweetened yogurt 200 g
Boiled egg, bread 40 g	Boiled fish 150 g, boiled rice 100 g	Stewed vegetables 150 g, cooked 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
1 egg omelette, 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 watermelon diets

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

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

Ideally, a diet this low in fat and carbohydrates should always be maintained.

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 150g low-fat cottage cheese and fruit salad, a cup of green tea or unsweetened coffee.
2. Lunch: 200 g of boiled lean 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 per 30 kg of body weight.

Unsweetened porridge without oil improves bowel function.

Exercises to enhance the effect of the watermelon program

Physical activity acts as an additional deterrent from the return of fat accumulations. There should be more, more caloric deviations from the diet 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 at home is presented, which strengthens the muscles of the thighs and abdominals. 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 on one side, then on the other.
3. The starting position is the same. Hands locked behind the head. Lift your upper body up to the 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 towards the waist.
6. Sit on the floor with your legs bent at the knees. Straighten your legs, bending slightly backwards, stretch your arms forward. Maintain balance for 10-20 seconds.

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

It is possible not to return to the diet

A sudden change in the type of diet always puts stress on the body. You shouldn't do this often. And the results aren't always encouraging. Perhaps it is because of poorly selected products or the degree of rigor. A quick result isn't always a good choice.

Any nutritionist will tell you that no snacking after 6pm will cause weight gain to stop. This means that there will be no need for strict diets.

Another small condition can reduce the likelihood of fullness returning. After successfully losing those extra pounds, something changes in your life. Rearrange the furniture in the apartment or change the place of residence, change the style of clothes or hairstyle, meet friends (friends) not in a bar, 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 groove and previous weight. Or finally, find an activity that will consume you and simply won't be for buns and pies.

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