It's easy to lose weight with the watermelon diet in summer because it contains a lot of healthy benefits.There are several options, starting from a strict mono-diet to a mixture with other products.Which one to choose - decide for yourself by reading the tips in the article.
To lose weight this way, you don't need to count calories when determining your daily intake.There are several options: mono-diets and fasting days on water and watermelon.Let's look at what the watermelon diet is.
A variation of a light diet - you should eat watermelon in small portions for breakfast, lunch, and dinner.Watermelon pulp is presented as a snack so you don't feel hungry.You can also complement your meals with watermelon.This way you can 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 need for folic acid;
- Magnesium is an antidepressant, reduces migraine attacks;
It removes salts and toxins, and also prevents the formation of oxalates and odors.
Types of watermelon diet
The watermelon diet comes in 3 versions: hard, light and free.When choosing one option or another, it is necessary to evaluate the characteristics of the body and how it can accept such changes in the menu.The person's weight is taken into account.
As for free variations, this allows you to get rid of a few extra pounds.The result is not very dramatic, but the diet does not put the body in a state of stress.In addition, such a diet can improve your overall health.
Tough
On a strict diet, watermelon can be stored for 5 to 14 days.There is no difficulty in entering the diet.Therefore, you can start practicing it as soon as all possible contraindications, such as heart disease or gastrointestinal disease, have been excluded.
During the day, a person eats only watermelon and drinks clean water.Other food products should be excluded from the menu Once every 3 days during dinner, you can eat cookies and bran.
You should eat watermelon 4-5 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 method, then after a week you can lose an average of 3-5 kg, and after 14 days - 7-10 kg.
It is important to remember that you need to go out of the diet carefully.Otherwise, the lost kilograms will return very quickly.
Lightweight
This type of watermelon diet lasts 10 days.In addition to the fact that a person will eat the pulp of a watermelon, one can eat rye bread, cereal, fruits, and vegetables.Watermelon is eaten throughout the day and during lunch.This will improve the functioning of the urinary system, allowing products to be eliminated from the body faster.In the evening, the speed of digestive processes slows down, which gives the digestive tract the opportunity to relax.
Meal plan for any day with a slight change in the watermelon diet
- First meal: 2-3 pieces of watermelon pulp, one teaspoon of honey.
- 2nd meal: 2-3 pieces of watermelon pulp, biscuits made from flour with bran (1 pc.).
- Last dish: pumpkin porridge, boiled vegetables (broccoli, carrots, pumpkin).The porridge can be turned into apple casserole.
Get out of your diet the right way.
The menu for the day looks like this:
- First meal: sprouts, boiled turkey fillet, vegetable salad (cabbage, radishes, cucumbers, onions) with lemon juice dressing.
- Main course: lentil puree, steamed omelette, beet salad with plums and nuts.
- You can eat watermelon as a snack.
- Last dish: cheese casserole.
Of course, this is an approximate way out of the watermelon diet.You can also include fish, cereals, seafood, vegetables, fruits, and dairy products.With caution - raisins, cottage cheese, grapes, bananas.
Free
This diet is tolerated by very simple weight loss and involves only one daily consumption of watermelon.Suitable for breakfast only.
An example menu looks like this:
- First meal: one teaspoon of honey and 600 g of watermelon.
- Second course: several boiled vegetables that do not contain much starch.You can also make vegetable soup.
- Last dish: oats, apple, steamed pumpkin, piece of bread without yeast.
As reviews from people who have practiced the diet show, it allows you to get even more valuable fruits compared to hard watermelon.
In addition, a person can not only weaken the stomach, but also remove toxins from the body, saturating it with magnesium, iron, phosphorus, potassium, calcium, and vitamins A, C, B.
The main criterion for diets is to drink at least 1.5-2 liters per day.Store-bought water and juices, alcoholic and carbonated drinks should be thrown away.
Pros and cons
The benefits of a watermelon diet are justified by the composition of this delicious berry.Composition of watermelon pulp and its components:
- Stimulation of water and metabolic processes, improving the functioning of the excretory system, as well as eliminating swelling.
- 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 intestinal motility, prevents constipation.
- Pectin.Reducing blood cholesterol, cleaning blood vessels, normalizing heart function.
- Antioxidants;
- Prevention of early aging of the body;
- Antitumor effect;strengthening blood vessels.
- Folic acid - protein absorption, anti-aging effect, role in hemoglobin formation.
Watermelon is useful for improving well-being, for losing excess weight, for anemia, gout, and atherosclerosis.Watermelon contains easily absorbed organic iron and provides the body with its daily requirement of folic acid.
Contraindications
Despite all the benefits of watermelon, the diet is prohibited:
- pregnant and lactating women;
- with diabetes, with diseases of the genitourinary, digestive, cardiovascular systems;
- people with cachexia;
- when losing weight
- with pumpkin intolerance.
Important!Before starting the watermelon diet, consult a specialist and undergo a full examination of your systems and organs.
Menu
The watermelon diet is not strict - 10 days, the strict mono-diet - only 1-5 days.Any change in diet must be included in the menu.
For 1 day
Let's consider two watermelon diet regimes for the day - strict and hard.
Strict watermelon mono-diet
If you prefer "hard" (strict) changes to your diet, you will only eat watermelon all day.Water is allowed.For weight loss, the daily volume is calculated based on 1 kg of weight per 15 kg of body weight.Divide the resulting volume into 4-5 doses per day.
This diet is practiced for 1-3 days.After a serious restriction in food products, introduce dairy products, light, boiled vegetables.This is necessary in order not to regain the lost kilograms.
Light watermelon diet
Morning:
- A teaspoon of watermelon with natural honey.
Lunch:
- Rusks made from rye or bran;
- A portion of watermelon.
Dinner:
- Big ripe apple.
Evening:
- Pumpkin porridge;
- Chopped pumpkin or other vegetables;
- Casserole with apples.
For 3 days
If you adhere to this watermelon diet, then the basis of your diet for 3 days is watermelon pulp - 5-6 kg per day.Only water or unsweetened herbal tea is allowed.
Here is a 3-day diet that reduces the stress caused by going off a diet suitable for weight loss and cleansing:
Morning:
- Fat cottage cheese in the amount of 150 g
- 2-3 slices of watermelon.
Additional breakfast:
- 2 slices of watermelon pulp.
Lunch:
- 200 g boiled rice;
- 2-3 slices of watermelon.
Dinner:
- 50 g low-fat cottage cheese
- 1 piece 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 watermelon.
- boiled chicken breast (100 g) and grated cucumber pulp, finely chopped dill, celery and parsley.
- 300 g watermelon pulp.
- baked pear or apple and cheese (100 g).
Day 2.
- finely chopped apple salad, plums, persimmons, watermelon pulp.
- 300 g watermelon pulp.
- several pieces of rye bread, low-fat cottage cheese, dill, celery.
- soft-boiled egg.
- 300 g watermelon.
Day 3
- porridge without dairy products
- sour apple.
- 450 g watermelon pulp.
- 200 g watermelon.
- a glass of low-fat kefir.
Day 4
- apple salad, plums, persimmons, watermelon pulp.
- 300 g watermelon pulp.
- a few slices of rye bread, low-fat cottage cheese, dill or other vegetables.
- soft-boiled egg.
- 300 g watermelon.
Day 5
- Sweet 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 watermelon pulp.
- raw pear and 100% low-fat cottage cheese.Morning meals can be changed as desired.
For a week
The weekly menu is a non-strict diet: you lose extra pounds without stressing the body.The reset won't be big, but it will produce lasting results based on you sticking to healthy eating habits after you come off the diet.
For seven days, eat 150-200 g of cereals (rice, millet, buckwheat) cooked in water for breakfast.You will also need to eat 250-300 g of melon.
During the day, eat boiled meat (250 g), baked or boiled fish.Addition - light vegetable salad.Salads made from 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 watermelon.
Once a day, instead of dinner, you should eat 750-800 g of watermelon.It is only included on the menu for dinner.
Don't forget about 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, and fruit.Within a week you need to eat two acre apples and a ripe pear.You are allowed to eat 2 boiled eggs per week.
A small portion is 100-150 g of one of the listed dietary products.Large portion of watermelon pulp - 800 g.
Don't forget to drink a lot.Try to drink at least 1.5 liters of water per day.You can drink unsweetened herbal tea.In the morning, you can drink a cup of coffee without sweeteners.
For 10 days
A weekly watermelon diet takes an average of 10 and 14 days.
Another version is a free dietbased on exquisite products.The role here is given to low-fat fish, meat, low-fat cottage cheese, and sweetened cereals.There is a basic diet with food only for breakfast.Start your day with a portion of the pulp of this berry.It is necessary to exclude alcohol, gas, water, muffins, sweets, fast food, fried foods.If you feel well, extend the diet to 14 days.
What can you combine watermelon with?
If all of the above nutrition programs are not suitable, you can choose another menu.There are plenty of other options.
How to get off the watermelon diet correctly
- Porridge;
- Lean meat;
- Dairy products;
- Vegetables and fruits.
A few hours before bedtime, it is advisable to eat a piece of watermelon, which is 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 appear only at the beginning of the season.Berries that appear on shelves at the beginning of the season are most likely grown using genetically modified additives.
- Ripe watermelon is matte and green.
- If you knock on a watermelon, you can hear a cracking sound, the sound should be dull.
- Do not choose a watermelon weighing more than eight kilograms.Such watermelon may contain chemicals in its composition.
- You need to ask for documents confirming the naturalness of the watermelon.
Before eating, be sure to wash it with soap and running water.