Watermelon diet weight loss rules and menu

Watermelon diet: how much you can lose weight rules and menu

The watermelon diet helps to lose weight, relieve inflammation and cleanse the body of toxins. Such information can be read in many sources. It is noted that you can lose 3, 5, and even 7 kilograms of excess weight in a week.

In addition, it is called one of the most delicious types of diet because the base is delicious and juicy fruit. It works on the principle of eating and losing weight.

Native to Africa, watermelon is juicy and sweet. The health potential is certainly great. It consists mainly of water but at the same time contains substances useful for the body.

In terms of promises, the watermelon diet is no different from others, but it is really useful and effective.

What is useful watermelon for weight loss?

The flesh of a watermelon is almost 90 percent water and a small number of minerals. 100-gram serving gives:

  • 0.61 grams of protein
  • 7.55 grams of carbohydrates;
  • 0.15 grams of fat;
  • 0.4 grams of fiber;
  • 112 mg potassium;
  • 8.1 grams of vitamin C.
Watermelon diet: how much you can lose weight rules and menu

The calorie content of the same serving is on average 30 kilocalories. Therefore, large quantities of consumption will not lead to weight gain.

However, it is not the best source of proteins and fats. Does not provide a lot of dietary fiber.

The carbohydrates found in watermelon are simple carbohydrates: sucrose, glucose, and fructose.

In addition, with a high glycemic index – of 72 to 80.

However, the amount of carbohydrates contained is small, so a 100-gram serving gives a low glycemic load and does not cause a rapid release of glucose into the blood.

Watermelon is a source of lycopene and citrulline. Citrulline is present in the pulp and rind of a watermelon. This compound from the group of α-amino acids affects the synthesis of nitric oxide in the vessels, which in turn causes their expansion and relaxation.

Citrulline and potassium, which regulate the osmotic and water-electrolyte balance of cells, affect blood pressure control.

In studies, the inclusion of watermelon in the diet of people with hypertension and obesity has been observed to improve health status.

Another beneficial effect on the cardiovascular system is improving lipid profile and cholesterol balance.

Lycopene is carotene, a powerful antioxidant. Associated with a protective effect against cancer, helps reduce the risk of diabetes and Alzheimer’s disease. It has a cardioprotective effect.

Some studies have also shown the benefits of watermelon for women with PCOS. This effect of watermelon is due to the ability to reduce inflammation in the body and antioxidant action.

Contains folic acid and magnesium. The first has a beneficial effect on fat metabolism; magnesium is involved in regulating blood sugar levels and further reduces the risk of gallstones and kidney stones.

The presence of malic and citric acids, which give watermelon a unique taste, can positively affect digestion and the digestive system by increasing salivation and intestinal motility.

The liquid in watermelon helps remove excess water, which is formed due to the breakdown of fat.

Watermelon diet – pluses

Watermelon has long been recognized as part of a healthy diet. The watermelon diet not only cleanses the body of toxins but also helps eliminate cholesterol.

There are several options for the watermelon diet. The most popular is the cleansing of the body, which lasts three days, during which only watermelon is consumed. After this time, you can either gradually introduce other products or return to the previous diet.

Although such a diet plan is not considered effective for weight loss, it allows you to lose a few pounds, mainly due to the removal of excess fluid from the body.

Watermelon Diet:

  • Cleanses the body of toxins and food debris;
  • Washes out excess salt and water from the body;
  • Prevents or reduces cellulite;
  • Reduces puffiness;
  • Helps reduce the level of “bad” cholesterol in the blood;
  • Cleanses the skin from impurities;
  • Refreshes the body on hot days;
  • Low calorie.
Watermelon diet: how much you can lose weight rules and menu

In addition, it is inexpensive.

Watermelon “weight loss” is easily tolerated because it does not allow an acute feeling of hunger.

Therefore, those who want to lose weight in the summer can reasonably include it in their diet.

Especially watermelon is recommended for hypertensive patients.

However, it must be remembered that the watermelon diet is seasonal.

Watermelon diet rules

As mentioned above, several types and ways of conducting a watermelon diet exist. A popular but more extreme three-day watermelon drink is designed to cleanse the body.

In the first stage, you can not eat anything except watermelon and water, mainly watermelon smoothies and fruit salads.

Thus, a calorie deficit occurs, which leads to weight loss.

After this time, you can return to traditional nutrition or gradually add new products to the daily menu.

However, a lack of protein and fat in terms of proper nutrition can harm health with prolonged restriction.

In addition, like other rapid weight loss methods, the effect is short-lived.

In another option, less restrictive, in addition to watermelon, you can eat other seasonal fruits, such as raspberries, sour-milk drinks, and small amounts of bread.

Some sources say the watermelon diet should last at least 5-7 days and be done 1-3 times a year.

From a dietary point of view, it makes more sense to include more watermelon in your daily menu, replacing some meals, such as lunch and afternoon tea.

In this way, you can reduce the number of calories consumed daily, leading to weight loss.

In addition, watermelon, due to its water content, is a satisfying snack that can help control the appetite for other highly processed, sugary foods with more calories.

Watermelon diet: how much you can lose weight rules and menu

Sample menu

Depending on the state of health and the purpose of the application, the menu may be more or less restrictive. Below are examples of menus and the differences between them.

This menu suggests a calorie deficit to reduce body weight for a person with a total energy requirement of about 2500 kcal.

Standard watermelon diet

  • Breakfast: wholemeal bread with scrambled eggs, tomato seasoned with a teaspoon of vegetable oil;
  • Two breakfast: sweet bun with fruit;
  • Lunch: breaded pork chop, boiled potatoes, cucumber salad, and fruit compote;
  • Snack: a cocktail of natural yogurt, banana, and strawberries;
  • Dinner: bread sandwiches with butter, low-fat ham, and cucumber.

It is permitted to consume an unlimited amount of watermelon.

The watermelon diet is moderately restrictive.

  • Breakfast: a slice of whole grain bread with scrambled eggs, a tomato seasoned with a teaspoon of vegetable oil;
  • Two breakfast: watermelon in any quantity.
  • Lunch: breaded pork chop, boiled potatoes, cucumber salad, and watermelon mixture;
  • Snack: watermelon in any quantity.
  • Dinner: bread sandwiches with butter, low-fat ham, and cucumber;

Watermelon diet restrictive

  • Breakfast – a cocktail of watermelon, banana, and coconut oil;
  • Two breakfast – watermelon and raspberries in any quantity;
  • Lunch – a cocktail of watermelon, strawberries, and kefir;
  • Snack – watermelon in any quantity;
  • Dinner – watermelon and cherries in any quantity.

Each menu meets the most important condition necessary for weight loss – a reduced number of calories consumed.

Menu for five days

Suitable for fast weight loss. Duration – no more than five days. The general provisions of this plan are as many watermelons as you like.


Day 1: One cup of coffee or tea, two whole-grain crackers, one plain fat-free yogurt, and one slice of watermelon;

Day 2. One cup of coffee with 2% milk or tea, one slice of whole grain toast with a slice of ham;

Day 3. One cup of coffee with 2% milk or tea, one slice of whole grain toast with a slice of ham or another sausage, and one slice of watermelon;

Day 4: One cup of tea, two whole-grain crackers, low-fat plain yogurt, and one slice of watermelon;

Day 5. One cup of coffee with 2% milk, two slices of whole grain toast with two slices of ham, and a slice of watermelon.

Watermelon diet weight loss rules and menu


For five days, unlimited watermelons, smoothies, juice, or lemonade with lemon juice are allowed, which should be drunk 10 minutes before lunch.

Day 1: Grilled turkey fillet, a handful of boiled broccoli or green beans with one tablespoon olive oil, and a cup of fat-free plain yogurt;

Day 2. A handful of boiled cauliflower, two baked chicken thighs, a cup of fat-free plain yogurt;

Day 3 Fried fish, fried mushrooms and other vegetables, a cup of natural yogurt;

Day 4: Grilled chicken breast, two tablespoons of brown rice, and a bowl of plain yogurt;

Day 5 Roasted turkey breast, mashed carrots, and a cup of natural yogurt.

Snack before dinner – watermelon.


Day 1. Fried cod, fried broccoli with garlic, and a slice of watermelon;

Day 2 A plate of vegetable soup, a piece of fish baked in foil with lemon juice, dill, and garlic, a slice of watermelon;

Day 3 Grilled turkey fillet, vegetable salad with a teaspoon of olive oil, a slice of watermelon;

Day 4. Whole-grain tortilla with one tablespoon hummus, shredded Chinese cabbage, red pepper, and watermelon slice;

Day 5. Grilled cod fillet with white root vegetable puree and a slice of watermelon.

After this time, adhere to a healthy diet and lifestyle. Engage in physical exercise.

Watermelon diet – consequences and how much you can lose weight

Proponents of the diet argue that the main task:

  • Cleansing the body of toxins;
  • Prevention and even reduction of cellulite;
  • Reduced puffiness;
  • Help in removing excess water and salts from the body.

However, there is no evidence based on scientific research.

The claim that a watermelon diet reduces body acidity is also debatable. It is worth bearing in mind that many toxins accumulate in adipose tissue, and any restrictive diet that leads to a rapid decrease in fat stores causes these toxins to be released into the blood.

Like any other low-calorie diet, it works. In about three days, you can lose 3-4 kilograms.

The watermelon diet is extremely popular and is used for weight loss. To get a guaranteed effect, periodic use is required.

Unfortunately, this is not a rational way of eating, it has a short-term effect, and after completion, the kilograms return with a vengeance.

There is ample evidence that such diets do not work in the long run. There is a yo-yo effect after stopping and returning to the usual diet.

Unfortunately, periods of losing weight and then gaining weight harm health.

In addition, such a one-component diet with long-term use contributes to nutritional deficiencies.

Scientists recommend a weight loss of 0.5-1 kg per week and a gradual change in eating habits to maintain the effect in the long term.

Is it suitable for everyone – contraindications

Watermelon, especially on a reduced diet, is good food because of its low-calorie content and use in many recipes.

Due to the fructose content, it is not recommended for people suffering from irritable bowel syndrome.

Since watermelon helps lower blood pressure, people prone to hypotension should not get carried away. Watermelon has a diuretic effect and can cause a sharp drop in blood pressure.

The restrictive nature of the diet means that people do not have any sources of protein in their diet.

Watermelon diet: how much you can lose weight rules and menu

For this reason, we cannot recommend:

  • Children:
  • For pregnant women:
  • People with diseases that require a special diet, such as diabetes and immunodeficiency diseases.

Like all instant diets, this is not a long-term solution.

The watermelon diet can be beneficial for people with obesity, as it can significantly reduce the number of calories consumed.

While elimination diets that rely primarily on a single food item may do more harm than good, watermelon may have benefits in both less and more restrictive ways.

It should be remembered that no elimination diet can be followed for a long time. Sooner or later, the body will show a deficiency of nutrients other than those in watermelon. As with other fancy diets, common sense is more important.

The useful properties of watermelon allow you to include it in the menu of rational nutrition. This product is suitable for preparing refreshing drinks, especially in summer.

It is combined with sweet and sour products, for example, cheese. For the second breakfast, you can make a salad of watermelon, arugula, onions, pumpkin seeds, olives, and cheese with honey-lemon dressing.

Watermelon is used as an addition to cocktails. A chilled watermelon drink with ginger is also popular.


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