It is easy to lose weight on the watermelon diet in the summer because it has many health benefits. There are several options, from a strict mono diet to mixing with other foods. Which one to choose - decide for yourself by reading the advice in the article.
To lose weight this way, you don't need to calculate calories by determining your daily value. There are several options: mono diets and fasting days on water and watermelon. Consider what a watermelon diet is.
A variation of the light diet - you should eat watermelon in small portions for breakfast, lunch and dinner. Watermelon pulp is presented as a snack, so you are not hungry. You can also supplement your meal with watermelon. You can therefore lose up to 5 kg.
Positive qualities of watermelon:
- Has choleretic and diuretic properties;
- Reduces blood cholesterol levels;
- Iron is easily absorbed, it is only 1. 0 mg. Treats anemia;
- Improves the activity of the digestive tract;
- 150 grams of watermelon pulp covers the daily requirement of folic acid;
- Magnesium is an antidepressant, reduces migraine attacks;
It eliminates salts and toxins and prevents the formation of oxalates and odors.
Types of watermelon diet
The watermelon diet comes in 3 flavors: solid, light and loose. When choosing one or another option, it is necessary to assess the characteristics of the body and how it will be able to accept such changes in the menu. The weight of the person is taken into account.
As for the free variation, it allows you to get rid of a few extra pounds. The result is not very dramatic, but the diet does not put stress on the body. Moreover, such a diet can improve overall health.
Difficult
With a strict diet, watermelon can be stored for 5-14 days. There is no difficulty in entering the diet. Therefore, you can start practicing it as soon as all possible contraindications, for example, heart disease or the gastrointestinal tract, are excluded.
During the day a person eats only a watermelon and drinks clean water. Other food items should be excluded from the menu. Biscuits and bran can be eaten every 3 days during dinner.
You should eat watermelon 4 to 5 times a day. The volume is calculated on an individual basis, focusing on the initial weight of a person (500 g of pulp for any weight of 10 kg, but not more than 5 kg). If you lose weight using this technique, after a week you can lose on average 3-5 kg, and after 14 days - 7-10 kg.
It is important to remember that you must exit the diet carefully. Otherwise, the lost pounds will come back very quickly.
Light
This type of watermelon diet lasts 10 days. In addition to the fact that a person will eat the pulp of a watermelon, you can rye bread, cereals, fruits, vegetables. Watermelon is eaten throughout the day and at lunchtime. This will improve the functioning of the urinary system, so that food will be eliminated from the body faster. In the evening, the speed of the digestive process slows down, which gives the digestive tract the opportunity to relax.
An everyday diet plan with a slight change in the watermelon diet
- First meal: 2-3 pieces of watermelon pulp, a teaspoon of honey.
- Meal 2: 2-3 pieces of watermelon pulp, flour cookies with bran (1 pc. ).
- Last dish: pumpkin porridge, boiled vegetables (broccoli, carrots, pumpkin). Porridge can be made into a pot of apples.
Exit the diet correctly.
The menu for the day looks like this:
- First meal: sprouts, boiled turkey fillet, vegetable salad (cabbage, radish, cucumber, onion) with lemon juice vinaigrette.
- Main course: lentil puree, steamed omelet, beet salad with plums and walnuts.
- You can eat watermelon for a snack.
- Last course: Cheese casserole.
Of course, this is a rough way out of the watermelon diet. You can also include fish, grains, seafood, vegetables, fruits, dairy products. With care - raisins, cottage cheese, grapes, bananas.
Free
This type of diet is tolerated by a very simple weight loss and involves a single daily consumption of watermelon. Only suitable for breakfast.
An example menu looks like this:
- First meal: a teaspoon of honey and 600 g of watermelon.
- Second course: some boiled vegetables that don't contain a lot of starch. You can also make vegetable soup.
- Last dish: oats, an apple, steamed pumpkin, a piece of yeast-free bread.
As the testimonials of people who have practiced the diet show, it allows you to get even more valuable fruit than hard watermelon.
In addition, a person can not only weaken the stomach, but also remove toxins from the body by saturating it with magnesium, iron, phosphorus, potassium, calcium, vitamins A, C, B.
The main criterion for diets is to drink at least 1. 5-2 liters per day. Purchased water and juice, alcoholic and carbonated drinks should be thrown away.
Advantages and disadvantages
The benefits of the watermelon diet are based on the composition of this delicious berry. The composition of watermelon pulp and its components:
- Stimulation of water and metabolic processes, improving the functioning of the excretory system and eliminating puffiness.
- Glucose (fructose or sucrose) Toning effect, saturating cells with energy, improves impotence and reduces lethargy
- Calcium, potassium, magnesium, sodium, iron and other minerals. They normalize sleep, eliminate lethargy, prevent salt deposits, relieve muscle spasms and normalize blood pressure.
- Fiber, which improves gut motility, prevents constipation.
- Pectin. Reduce blood cholesterol, clean blood vessels, normalize heart function.
- antioxidants;
- Prevention of premature aging of the body;
- Antineoplastic effect; strengthening of blood vessels.
- Folic acid - protein absorption, anti-aging effect, role in hemoglobin formation.
Watermelon is useful for improving health, to get rid of excess weight, with anemia, gout, atherosclerosis. Watermelon contains easily absorbed organic iron and saturates the body with a daily intake of folate.
Contraindications
Despite all the benefits of watermelon, no diet is allowed:
- pregnant and lactating women;
- with diabetes, with diseases of the genitourinary, digestive, cardiovascular systems;
- people with cachexia;
- to lose weight
- with pumpkin intolerance.
Important!Before starting a watermelon diet, consult a specialist, undergo a comprehensive examination of systems and organs.
Menu
Watermelon diet is not strict - 10 days, strict mono-diet - only 1 to 5 days. Any change in diet implies taking the menu into account.
For 1 day
Consider two watermelon diet regimens for the day - strict and tough.
Mono strict watermelon diet
If you prefer "heavy" (strict) changes in your diet, you will only eat watermelon all day. Water is allowed. For weight loss, daily volume is calculated based on 1 kg of body weight per 15 kg of body weight. Divide the volume received into 4 to 5 doses per day.
This diet is practiced for 1 to 3 days. After severe food restriction, introduce dairy products, light and cooked vegetables. This is necessary so as not to return the lost pounds.
Easy Watermelon Diet
Morning:
- A teaspoon of watermelon with natural honey.
Lunch:
- rye or bran rusks;
- A serving of watermelon.
Lunch:
- A large, ripe apple.
Evening:
- Pumpkin porridge;
- Sliced pumpkin or other vegetables;
- Apple casserole.
For 3 days
If you follow this watermelon diet, the basis of your diet for 3 days is watermelon pulp - 5-6 kg per day. Only water or unsweetened herbal teas are allowed.
Here's a 3-day diet that reduces the stress of canceling a weight loss and detox diet:
Morning:
- Full fat cottage cheese at the rate of 150 g
- 2-3 slices of watermelon.
Additional breakfast:
- 2 slices of watermelon pulp.
Lunch:
- 200 g of cooked rice;
- 2-3 slices of watermelon.
Lunch:
- 50 g fat-free cottage cheese
- 1 slice of watermelon.
In the evening:
- Boiled rice 150-200 g;
- 3 slices of watermelon.
For 5 days
The 5 Day Melon Diet includes the following menu.
First day.
- oatmeal without milk and 300 g of melon.
- 300 g of watermelon.
- boiled chicken breast (100 g) and grated cucumber pulp, finely chopped dill, celery and parsley.
- 300 g of watermelon pulp.
- pear or baked apple and cheese (100 g).
Day 2.
- salad of finely chopped apples, plums, persimmons, watermelon pulp.
- 300 g of watermelon pulp.
- a few slices of rye bread, low fat cottage cheese, dill, celery.
- boiled egg.
- 300 g watermelon.
Day 3
- dairy-free porridge
- sour apple.
- 450 g of watermelon pulp.
- 200 g watermelon.
- a glass of low fat kefir.
Day 4
- salad of apples, plum, persimmon, watermelon pulp.
- 300 g of watermelon pulp.
- a few slices of rye bread, low fat cottage cheese, dill, or other vegetables.
- boiled egg.
- 300 g of watermelon.
Day 5
- Mild oatmeal without milk and 300 g of melon.
- 300 g watermelon.
- boiled chicken breast (100 g), grated cucumber, finely chopped dill, celery or parsley.
- 300 g of watermelon pulp.
- raw pear and 100% fat-free cottage cheese. Morning meals can be changed at will.
For a week
The weekly menu is a loose diet: you lose extra pounds without stressing the body. The reset will not be important, but it will give lasting results based on the fact that after quitting the diet you will stick to a healthy diet.
For seven days, eat 150-200 g of cereals (rice, millet, buckwheat) cooked in water for breakfast. You will also need to eat 250 to 300 grams of melon.
Eat boiled meat (250g), baked or boiled fish all day. Supplement - light vegetable salad. Salads made with green vegetables (cucumbers, broccoli) or herbs (celery leaves, parsley, dill, green onions) are recommended. You can season the salad with lemon juice or olive oil. Lunch without the "participation" of a watermelon.
Eat 750-800g watermelon instead of having dinner once a day. It is included in the menu for dinner only.
Don't forget to have snacks between breakfast and lunch, and between lunch and dinner. To satisfy your hunger, eat soft cheese, low-fat cottage cheese and sweeteners, snacks or plain yogurt, fruit. During the week you have to eat two apples of one acre, one ripe pear. It is allowed to eat 2 hard-boiled eggs per week.
Small portion - 100-150 g of any of the listed diet foods. Large portion of watermelon pulp - 800 g.
Remember to drink a lot. Try to drink at least 1. 5 liters of water per day. You can drink unsweetened herbal teas. In the morning you can have a cup of coffee without sweetener.
For 10 days
A weekly watermelon diet takes an average of 10-14 days.
Another version is the free schemebased on gourmet foods. The role here is given to lean fish, meat, low-fat cottage cheese and sweet cereals. There is a basic diet with breakfast only. Start your day with a serving of this berry pulp. Alcohol, gasoline, water, muffins, sweets, fast food, fried foods should be excluded. If you feel well, extend the diet to 14 days.
What can you combine a watermelon with?
If all of the above nutritional programs are not suitable, you can choose another menu. There are tons of other options.
How to get out of the watermelon diet properly
- Porridge;
- Lean meats;
- Dairy products;
- Vegetables and fruits.
A few hours before bedtime, it is advisable to eat a piece of watermelon, calculated according to the formula - from 1 kg of product to 30 kg of body weight.
- Breakfast - fruit porridge, cheese, green tea;
- Lunch - vegetable salad with lemon juice and vegetable oil, one egg or 100 g of meat / fish, tea;
- Watermelon dinner.
The most natural and delicious watermelon will not appear until the beginning of the season. Berries that hit shelves early in the season are most likely grown using genetically modified supplements.
- Ripe matte and green watermelon.
- If you hit on a watermelon, you may hear a sizzle, the sound should be dull.
- Do not choose a watermelon that weighs more than eight kilograms. This watermelon may contain chemicals in its composition.
- You must request documents confirming the naturalness of the watermelon.
Before eating, be sure to wash it with soap and running water.