It is very possible to lose weight simply, quickly and deliciously if you discover the watermelon diet.Watermelon is rich in vitamins and, it seems, only benefits the body.But whether this is really the case remains to be seen.This diet has its advantages and disadvantages, and in order not to encounter them, you need to approach the problem responsibly, so you will not have to save yourself from more serious health problems instead of extra pounds.
Principles of the watermelon diet.
On the one hand, the principle of the watermelon diet is simple: exclude everything except watermelon from the diet and lose weight.By eating this berry, you can really get results.
But how positive it will be will depend on several factors:
- The diet is carried out during the watermelon season, from August to September.If you get carried away at other times you can “feed” on nitrates and end up in the hospital.
- When choosing a berry, give preference to fruits of small or medium size, without dents and cracks.
- If a monodiet is chosen, it does not last more than 3 to 5 days.Watermelon is nutritious and contains vitamins, but not enough to completely replace a nutritious diet.
- A prolonged watermelon diet is necessarily accompanied by other foods: unsweetened fruits, vegetables, cereals, lean meats, fish, low-fat dairy products.
- The exit from the diet is gradual, with the daily addition of other foods, according to the principle: from lightest to heaviest.It is important to control calories and the amount of food.A sudden load on the body will nullify all efforts and the body will be happy to stock up on additional reserves for the future.This will immediately affect the rapid recovery of lost kilograms.
- Before cutting the watermelon, wash it well;This will help avoid getting an intestinal infection.
Following the rules, you can lose 3 kg in a few days on a watermelon diet.But you must understand that initially this will not be a loss of fat deposits.In the first days of the diet, excess stagnant water in the cells leaves the body, and with it the toxic substances.Often, this stagnation causes a slowdown in metabolism and weight gain.
Features of the watermelon diet
The watermelon diet to lose weight is one of the relatively mild ones.The sweetness of the berry and its high water content will allow you not to feel hungry, even if there is only watermelon on the menu for all three days.
But the main feature is the ability not only to lose extra pounds in a short time.During the diet, excess fluids, waste and toxins are eliminated from the body, and the concentration of bad cholesterol is reduced.Metabolic processes are restarted, the functioning of the digestive system and kidneys is improved.
Pay attention!If during the diet you feel unwell or a chronic illness worsens, it is better to abandon the diet and visit a doctor.
To lose weight effectively, it is necessary to take into account some features of the watermelon diet:
- To begin with, exclude salty and sweet foods and snacks, do not eat fatty foods and give up alcohol.
- For a long-term watermelon diet, create a menu that avoids the simultaneous intake of cheeses, dairy products and eggs with berries.This combination can cause fermentation in the gastrointestinal tract with all the ensuing consequences: bloating, flatulence (gas formation) and discomfort in the stool.
- It is better if you prepare for the diet in advance: 3-4 days before the start, introduce watermelon to the menu, with a gradual increase in portions, remove other foods from the diet, starting with the heaviest ones.
- The watermelon diet lasts no more than 10 to 14 days.This time, if all the rules are followed, it will be enough to lose up to 6 kg.If it is necessary to repeat the course, it is recommended to do so no earlier than a month later.
The benefits of the watermelon diet.
The main benefit of the watermelon diet lies in the properties of the watermelon itself, or rather in its composition:
- Water stimulates metabolic processes, improves the flow of bile, normalizes the functioning of the excretory system and thus eliminates bloating.
- Fructose: gives energy and tones, helps relieve fatigue.
- Vitamins and minerals: watermelon contains vitamin A, C, E, PP, group B vitamins, mineral salts, iron, potassium, magnesium and phosphorus.This composition helps to normalize sleep, combat chronic fatigue, help stabilize blood pressure and relieve muscle cramps and numbness.
- Pectins: clean blood vessels, reduce cholesterol levels and normalize the functioning of the cardiovascular system.
- Antioxidants (lycopene, beta-carotene, zeaxanthin, lutein, betacryptoxanthin) - increase immunity, reduce the risk of developing cancer cells, have a positive effect on the hormonal system and improve cardiac function.
This complex of nutrients will help you not only fight excess weight, but also improve your health.
Also important is the fact that watermelon is low in calories - just30-40 caloriesper 100 g of pulp.
Contraindications of the watermelon diet.
Despite the rich and healthy composition of the berry, the watermelon diet has several contraindications.
It is better to refuse it if:
- kidney disease: they may not be able to handle large amounts of fluid;
- the presence of sand and stones in the gall and kidneys;
- diabetes mellitus;
- cardiovascular diseases;
- diseases of the gastrointestinal tract;
- for allergies.
Even if you are completely confident in your health, it is important to monitor how you feel while dieting.If you do not feel well or experience pain due to the strict regimen, it is better to refuse it immediately and consult a doctor.
Disadvantages of the watermelon diet
Before starting a watermelon diet to lose weight, it is worth taking into account its disadvantages.In some cases, they can outweigh the benefits of the beneficial properties of the berry.
Minor disadvantages include:
- Seasonality.Healthy and affordable watermelons are only sold in late summer and early fall.
- It is better to diet during the holidays.The diuretic effect will create significant inconveniences during work.More serious deficiencies can have more serious consequences than problems with extra pounds.
- Watermelon has a high glycemic index (GI).These foods cause spikes in blood sugar and the deposition of calories in fat reserves.
- The calorie content of watermelon is low, but it is easy to be fooled by it.If you have 1 kg of watermelon for every 10 kg of body weight, you can even exceed your calorie needs in one day.For example, with a weight of 70 kg, the norm for eating berries with a monodiet will be 7 kg.It turns out: 7 x 10 x 35 = 2450 Kcal.At the same time, the norm, with a sedentary lifestyle, for a woman of 30 years old, height 170 and weight 70 kg, is considered 2100 kcal per day.This puts you at risk of gaining even more weight.
- Reboot.There is a risk of overloading yourself with nitrates and ending up in an infectious disease hospital with severe poisoning.
- Ailments.In a strict monodiet, discomfort and fatigue are possible due to the lack of microelements that watermelon does not contain.
- Stomach problems. A sharp transition from a normal diet to eating a large amount of watermelons can lead to problems in the gastrointestinal tract in the form of discomfort, constipation, bloating and exacerbation of diseases.
Watermelon diet options
You can come up with many watermelon diets and diversify them in some way, but only three options are common.
Watermelon monodiet
A watermelon monodiet is a diet based on one product, that is, in this case, for a certain period, only watermelon is prescribed in the menu for breakfast, lunch and dinner.Additional water and unsweetened green tea are allowed.
Despite the usefulness of watermelon, a monodiet based on it is considered a strict diet that limits the supply of all the nutrients that a person needs.It is best used as a fasting meal for no more than one to three days.Sometimes it is extended to five days.It is not recommended to keep it for longer, since due to a lack of essential microelements, health can be seriously affected.
The advantage of the diet is the ability to cleanse the body and remove excess stagnant fluid in the body and relieve swelling.
Less: between 2 and 3 kg will be lost, but it will not be a loss of body fat.The weight will decrease due to the same excess water that is eliminated from the body;After a few days everything will return.
It is best to use a monodiet as a fasting day before switching to a long-term main diet or proper nutrition.It won't do any harm in a day and will help reset the body.
Not just a watermelon
In this version, 2 slices of rye bread are added to each sandwich to the main dish, watermelon.The diet is not very different from the previous one.The only thing that makes it different is that the feeling of satiety that the bread gives will help you stretch it out for a week.This is where the advantages end: during a watermelon detox, the body still does not receive enough vitamins.
In principle, with such a diet you could lose up to 7 kg in a week, but there is one "BUT".If you calculate the total number of calories from watermelon, calculated for one day of diet, and the same bread, this amount will significantly exceed the recommended calorie intake for weight loss.
Light diet for 7 to 10 days.
Light diet for 7-10 days with a balanced menu.In addition to watermelon, the diet contains vegetables, unsweetened fruits, a small amount of cereals and protein products.But it is important that the calories in each dish are strictly calculated, that the portion does not exceed the recommended amount and that it does not contain additives.The diet is designed for 10 days and is easy to maintain.
The best option for losing weight naturally: the body receives everything it needs, the diet is easily tolerated.
During this diet you can lose up to 6 kg.
The advantage of the diet will be the opportunity to do physical exercise, which will help burn fat and gradually develop the habit of eating right.
Watermelon diet menu for a week.
A watermelon diet menu for a week might look like this.
Monday
- Breakfast:oatmeal with milk, a glass of freshly squeezed orange juice.
- Dinner:Salad: watermelon + feta cheese + basil, dressed with olive oil.
- Dinner:watermelon.
Tuesday
- Breakfast:rice porridge, tomato and a glass of juice.
- Dinner: salad – watermelon + boiled chicken fillet + low-fat cheese, season with olive oil, add pumpkin seeds if desired.
- Dinner:watermelon.
Wednesday
- Breakfast: buckwheat porridge with prunes, unsweetened tea.
- Dinner:salad – watermelon + tomato + cucumber + vegetables.Season with lemon juice and olive oil.
- Dinner:watermelon.
Thursday
- Breakfast:brown rice with boiled beef, a glass of juice.
- Dinner:Boiled beef and red berries cocktail.
- Dinner:watermelon.
Friday
- Breakfast:muesli with water, a glass of juice.
- Dinner:salad – watermelon + melon + unsweetened grapes + plums + walnuts.Season with lemon juice.
- Dinner:watermelon.
Saturday
- Breakfast: buckwheat with boiled chicken, pomegranate juice.
- Dinner:watermelon and boiled chicken fillet.
- Dinner:watermelon.
Sunday
- Breakfast: low-fat cottage cheese casserole, unsweetened tea.
- Dinner:salad – watermelon + chicken fillet + prunes + walnuts.Season with vegetable oil.
- Dinner:watermelon.
In addition to the main diet, it is recommended to consume kefir or low-fat yogurt with the addition of bran or flax seeds half an hour before bedtime.
Get off the watermelon diet.
Leaving the watermelon diet should not be abrupt.
The basic rules will be for everyone:
- do not overload the digestive system with fatty and fried foods, at least for the first 3 to 5 days;
- Divide the daily diet into 5 to 6 meals and small portions;
- The addition of other dishes is carried out according to the principle: from simple to complex.
After the diet, it is advisable to switch to a proper diet, then the result obtained in a week will not only be consolidated, but will also last for a long time.
Watermelon diet: reviews of nutritionists.
Let us consider in more detail the reviews of nutritionists about the effectiveness of the watermelon diet.
"I do not advise you to "prescribe" not only the watermelon diet, but also other diets. Each person's body has individual characteristics. And what helps one person can seriously harm another. Therefore, it is impossible to do without a consultation. The specialist will select a diet that suits each individual individually. In addition, modern research has shown that starvation diets do not give the desired effect at all, and aproperly formed diet is much healthier."
"I can't say anything good about a diet based solely on watermelons: despite the benefits of vitamins, the amount of watermelon eaten, or rather the sugars it contains, will negatively affect health. Firstly, kilograms of light carbohydrates will not go away, and secondly, due to the high glycemic index, an increase in blood sugar can be provoked."