Watermelon diet

watermelon slices

Late summer and early fall is the time to experience a nutrition program based on juicy watermelon fruits. The watermelon diet can be an effective way to fight obesity and help cleanse the body of toxic compounds. Positive dynamics can be marked in a few days. How to correctly formulate a diet for diet days and what threatens the abuse of watermelons? With what does the berry perfectly combine and how many kilograms can you lose? Reviews of losing weight, the expected and delicious effect. we have compiled diet options in this article.

The basis of the diet is the pulp of a ripe watermelon. It is the pulp that will have to be contained throughout the allotted period for weight loss. However, nutritionists offer a variety of dietary options that, in addition to watermelon, may include protein products, dairy, vegetables, fruits, and grains.

Due to its low energy value, drinking watermelon creates a calorie deficit, which contributes to rapid weight loss. At the same time, fruits contain a large amount of glucose - it suppresses hunger and allows you to survive dietary restrictions. easily and without interruptions.

Who is the diet for?

watermelon slices and fruit

The watermelon weight loss program is considered a detox diet option. This food aims to get rid of toxins and toxins, which tend to accumulate in the digestive tract, kidneys, liver and other internal organs.

Therefore, the berry diet can be safely recommended to people who, for various reasons, have been eating irrationally for a long time: semi-finished products and foods with preservatives.

This is a great cleaning option after eating a lot of fatty foods and alcohol. In principle, every city dweller who does not have access to organic food needs regular detox diets. The diet will be useful to youand all smokers, whose body is poisoned by tar and nicotine smoke.

And for melon and pumpkin lovers, the watermelon diet will be a real blessing. After all, it allows you to lose weight not only effectively, but also with pleasure. The classic mono diet is suitable when you need to get in shape quickly for an important event.

Important! The watermelon diet should be organized only during the melon "high" season, from mid-August to the end of September. Seasonal fruits contain the least amount of nitrates dangerous to health.

For whom the diet is not suitable

It is not recommended to limit yourself in food and follow mono diets, which include watermelon:

  • pregnant women;
  • nursing mothers;
  • adolescents under 18 years of age.

The diet is not suitable for patients who have recently undergone surgery or a serious infectious disease. In all these cases, it is better to take care of a nutritious diet, in which the physiological norm of carbohydrates, fats and proteins is observed.

During a period of high physical and mental stress, it is better to abandon the diet: it will reduce performance, lead to collapse and apathy. Take a closer look at a protein diet, where the diet is more varied.

It is necessary to take into account that watermelon provokes frequent urge to go to the toilet, so in the absence of proper hygienic conditions, the diet should be postponed, for example, for a weekend or vacation.

Diet FAQ

How much watermelon can you eat in one day?

There are several methods to calculate daily berry intake. Some sources give the following data: 1 kg of watermelon pulp per 10-15 kg of weight. However, with high obesity, a person losing weight to meet that rate is simply unrealistic. And the total calorie content of the food consumed will be high. Therefore, the optimal figure is 2 kg of pure pulp per day. This amount will be enough to eat, observing the minimum physiological caloric content.

What products does watermelon not work with?

It is highly undesirable to consume sweets, fatty foods and alcohol with watermelon. This will not only reduce the effectiveness of the diet, it will also lead to serious digestive disorders.

How many days can you go on a diet?

The duration of the classic mono-diet, which assumes the presence of only watermelon in the diet, must be a maximum of 5 days. If you are going to follow the diet longer, supplement the watermelon with whole wheat bread, protein foods, cottage cheese and cereals. The duration of such a diet can be increased to 14 days.

How much liquid can you drink?

Nutritionists recommend drinking purified or still mineral water regularly. It is undesirable to drink coffee, juices, sweet drinks, but weak unsweetened green tea is allowed. Taking into account the fact that a watermelon is practically a solid water, the norm is drunk clean water can be reduced to 1 liter per day.

How many calories does a watermelon have?

Watermelon is a low calorie food. 100 g of watermelon pulp contains approximately 30-40 kcal. For comparison, 100 g of bread - 265 kcal, 100 g of banana - 90 kcal, in a glass of kefir - 120 kcal.

Are there rules for eating watermelons?

Purchased melons are dangerous due to their high concentration of nitrates. Therefore, it is best to purchase fruits during the peak season, starting in mid-August. The cut slice should be eaten, withdrawing 2-3 cm from the shell, where there are more nitrates. Storing cut watermelon in the refrigerator is not allowed for more than one day.

How many kilograms really to lose weight?

The watermelon diet for weight loss has a different efficacy. It all depends on the duration of special meals and supplements in the form of other foods. It will be possible to reduce the weight by 3-4 kg in 5 days, and if you correctly follow the diet for 14 days, then you can see a loss of 10 kg.

What to do if you can't lose weight?

If the balance arrow stubbornly shows the above figure for the first 2-3 days, don't worry. As a general rule, the body initially adapts and rebuilds to a new diet. On the third or fourth day, the body weight should move from neutral.

What is the minimum amount of time to diet?

The watermelon diet can be used to lose weight in the one-day mode, the so-called download. Small weight adjustments (up to 1. 5-2 kg) can be achieved in two days of watermelon nutrition.

Are there many vitamins and other useful substances in watermelon?

The concentration of vitamins and minerals in watermelon is low. The pulp contains the highest amount of vitamins C, A, E, PP, B9, B6, B2, B1. Of the minerals in the composition, potassium, calcium, phosphorus and magnesium can especially be highlighted. But the fruit is rich in fiber and lycopene - this is an organic compound. performs the function of an antioxidant and prevents cancer pathologies.


Considering the indications of a diet, it is worth noting what benefits are expected from watermelon nutrition:

  • allows you to lose weight effectively in a short time;
  • due to its diuretic effect, it cleanses cells of toxins;
  • relieves edema and lowers blood cholesterol;
  • has a laxative effect due to its high fiber content, helps to avoid constipation, normalizes digestion;
  • provides the body with vitamins and minerals;
  • has anticancer and choleretic properties.

Practical benefits of watermelon nutrition:

  • allows you to lose weight with pleasure, especially for lovers of watermelons;
  • blocks hunger well, although the effect is short-lived;
  • watermelons are an affordable and cheap product in season;
  • fruits do not require cooking: it is enough to buy the required number of watermelons, and the finished dish will always be at hand;
  • no need to count calories.


The watermelon diet is dangerous due to its diuretic effect, which is mainly harmful to the kidneys. The danger also lies in nitrates, which are saturated in fruits grown with the support of a large amount of fertilizers. The downsides of the diet are the high rates. Glycemic Index: Satisfies hunger quickly, but not for long.

Therefore, it is forbidden to follow the watermelon diet with such diagnoses:

  • diseases of the urinary system and kidney stones - causes colic and exacerbation of inflammation;
  • diabetes mellitus: causes sudden drops in blood sugar;
  • pathology of the pancreas: affects the secretory function;
  • diseases of the digestive system (colitis, enterocolitis, any form of diarrhea) - aggravates the disorder, slows down the healing process.


Important! The watermelon diet can only be used by healthy people, without pathologies of the kidneys, pancreas and digestive tract.

Watermelon diet options

watermelon slice

The classic version of the watermelon diet is to eat only watermelons. The daily amount should be divided into several meals, from 3 to 6. Between watermelon meals, it is allowed to drink purified water or unsweetened green tea. This optionThe power supply is quite tough and especially difficult to bear. To make weight loss more comfortable, it is advisable to combine watermelon with other types of products.

Watermelon protein diet

The combination of juicy fruits and healthy proteins allows you to lose up to 6 kg of excess weight. And thanks to the variety of the diet, it is possible to adhere to such a diet for quite a long time - up to 10 days.

Ideal Products:

  • dietary lean meat - chicken, turkey, beef, rabbit;
  • sea fish with white and red meat: tuna, pink salmon, salmon;
  • dairy products: skimmed milk and cottage cheese, hard cheese, natural yogurt;
  • egg whites.

Watermelon kefir

Duration of the diet: 3 days, during which you can lose up to 3 kg. The effectiveness of this program is associated with the diuretic effect of both watermelon and kefir. Weight loss is achieved by removing excess fluid and increasing speed. digestion.

During the diet, you should drink low-fat kefir (no more than 1%) and eat watermelon pulp. The ideal proportions of products are 250 g of watermelon and 250 ml of kefir, which should be consumed every 3 hours during the day.

Watermelon and melon

A diet in which watermelon is supplemented with melon can be used as an option for a fasting day. You should not expect rapid weight loss. You will lose a maximum of 1. 5 kg, but the belly will disappear and the waist will become slimmer. On a fasting day, it is necessary to alternate the use of melon and watermelon - eat 250 g of fruit every 3 hours. Drink clean water during breaks, but don't mix both crops at the same meal.

Watermelon diet with black bread

The diet lasts 10 days. With strict adherence to the diet, it is possible to "melt" up to 1 kg of weight every day. Therefore, during the diet, you can count on less 10 kg of the original body weight. 1-2 slices are added to each serving of watermelon bread - rye or bran. All other foods are completely excluded from the diet.

Watermelon curd

For those who feel hungry and consume only watermelon, you can recommend adding low-fat cottage cheese to the diet. The daily rate of cottage cheese is 500 g, watermelon is 1. 5-2 kg. The total volume of products is divided into equal parts and consumed separately throughout the day. Another dietary option is the joint consumption of food, but only in the morning. After 15 hours you only need to eat cottage cheese. The duration of the diet can be any, but not more than a week. Losing weight is real up to 7 kg.


Buckwheat porridge has many useful properties and high nutritional value. Supplementing the diet of watermelon with buckwheat, you can forget about the feeling of hunger, but at the same time get rid of 3-4 kg per week. For the day, you need to prepare the daily rate of watermelon and 1 kg of cooked. porridge. The porridge is cooked in water and without oil. On this day, it is allowed to eat fresh vegetable salads, drink green tea, mineral water and purified water with lemon.


Rice can also help you cope with dietary restrictions more easily for its own weight and health benefits. It is better to choose "healthy" varieties of rice: brown or wild. The optimal duration of nutrition with rice and watermelon is 4 days. Expected result: maximum weight loss 3-4 kg. The daily diet will include 100 g of porridge for each of the three meals and 2 kg of berries.

Important! Average weight loss when following a three-day watermelon diet is 2kg. If desired, the program can be repeated after one week.


The apple and watermelon diet lasts 5 days, while the weight loss will be remarkable, up to 5-6 kg per plate. The proportions of the products should be selected in a ratio of 1 to 1. 5, that is, 1. 5 kg of watermelon (without peel) are taken per 1 kg of apples. Apples are best eaten fresh, but if their juice is quite acidic, the fruit can be baked. It is undesirable to put some fillings (sugar, honey, jam) in baked apples.


Cucumber Watermelon Low Calorie Weight Loss Program is suitable for all those who need to shed 5 kg in a short time. These results are quite achievable in 5 days of dietary nutrition. The daily norm of 2-2, 5 kg of watermelon is divided into 5 doses. Cucumbers are eaten in second breakfast (3 pieces), afternoon tea (3 pieces) and dinner with watermelon. You can also make a smoothie (sorbet) with the addition of mint and lemon juice.

Stop the diet

A gradual exit from the watermelon diet is a guarantee that the lost kilograms will not return and the state of health will be normal. The amount of watermelon ingested is gradually reduced over the next 3 days, on the fourth day the pulp can be completely canceled.

From day one, they increase the amount of fresh vegetables in the diet, they will come to replace watermelon. The additional menu will depend on the variant of the chosen diet. If cottage cheese (kefir) was present in it, then cereals and meat are introduced, if a protein diet was followed, enter porridge, etc. You can return to your usual diet in a week, trying to adhere to the principles of a healthy diet.