Watermelon diet


The watermelon diet belongs to the category of purifying mono-diets. You have to understand that definitelydoesn't belong to the category of health benefits. However, if you have a very urgent need to lose weight, have no chronic diseases, and are ready to suffer your body is stressed, then you can try. The diet is used in a strict version and in a "light" mode.

What are the benefits of the watermelon "diet" for the body? What does this product work with? How to get out of such a diet? You will find answers to these and other questions in our article.

Dietary principles of watermelon

The diet based on this juicy berry has two goals: detoxify the body and lose weight. This diet is short-term. It intensely removes liquids from cells, purifying them of toxins and toxins. For 5 days of a strict diet of watermelon, you can lose up to 3 kg of weight. The result is reinforced by "watermelon nutrition", a diet that, in addition to the berries themselves, includes other products.

A watermelon diet is performed once a year, during the ripening of watermelons on melons. It was during this time that they have a natural composition, they do not contain chemicals.

girl eating watermelon

Practice 2 options: a hard diet and a light diet. Hard means eating only the pulp of the berry. Light allows the use of low-calorie breakfasts, lunches and dinners. The pulp of the berry is used as a snack and complements any meal.

The caloric content of watermelon is only 27 Kcal per 100 grams of product.

The benefits and harms of the watermelon diet

The benefits of the watermelon diet are due to the rich composition of this aromatic and tasty berry. The composition of the watermelon pulp and the beneficial properties of its components:



Useful properties

1. Water Stimulation of metabolic processes, improvement of bile outflow, improvement of the excretory system, as well as elimination of swelling.
2. Glucose (fructose or sucrose) Toning effect, saturating cells with energy, relieves weakness and fatigue
3. Calcium, potassium, magnesium, sodium, iron and other minerals Normalization of sleep, elimination of fatigue, prevention of salt deposition, elimination of muscle cramps, normalization of blood pressure.
4. Fiber Improvement of intestinal motility, prevention of constipation.
5. Pectins Lowering of blood cholesterol levels, cleansing of blood vessels, normalization of heart function.
6. Antioxidants Prevention of premature aging of the body, anticancer effect, strengthening of blood vessels.
7. Folic acid Complete assimilation of proteins, anti-aging effect, participation in the formation of hemoglobin.

The use of watermelon is useful for improving well-being, getting rid of excess weight. It is especially useful for anemia, gout, atherosclerosis. Watermelon is rich in easily digestible organic iron and saturates the body with the daily requirement of folic acid.


  • it is easy to calculate the consumption rate of watermelon at the rate of 1 kg of pulp of this melon berry per 10 kg of body weight;
  • insignificant cash costs;
  • in the short term.


  • increased load on the kidneys, which is why it is prohibited in case of severe pathologies of the excretory system;
  • lack of balanced nutrition during the period of strict mono-diet;
  • weight loss (plumb line) is due only to the removal of water and the non-disposal of adipose tissue;
  • cannot be used for diabetes and stomach diseases;
  • is ​​not suitable for long-term use, as it causes leaching of potassium and sodium salts.

How to choose a watermelon to buy?

buy a watermelon

Only ripe watermelons harvested during the mass ripening period of the crop are suitable for food.

You will recognize a suitable berry in the vegetable section of the supermarket by the following attributes:

  • dull skin color;
  • dull echo with a light touch;
  • slight crackle when compressed;
  • average or slightly above average.

Wash the purchased berry with soap and rinse thoroughly under running water.

Diet menu

The maximum duration of the lax watermelon diet is 10 days. The strict mono diet lasts only 1-5 days. Each of the diet options has its own menu.

Menu for 1 day

Consider two diet regimens: strict and strict.

Strict mono diet

If you prefer a "hard" (strict) diet, you will only eat watermelon. Water is allowed as a drink. For significant weight loss, the amount of daily berry volume is calculated on the basis of 1 kg of ripe berry pulp per 15 kg of body weight. Divide the resulting volume into 4-5 meals per day.

This diet is practiced for 1-3 days. After a strict restriction on food, gradually introduce into the diet dairy products, light cereals, stewed or baked vegetables. This is necessary in order not to gain the lost pounds again.

It is believed that the more extra pounds you have, the more lead you will get on a mono diet.

Light diet for a day


  • Watermelon + a teaspoon of natural honey.


  • Rye or bran croutons;
  • A portion of watermelon.


  • A large ripe apple.


  • Pumpkin porridge;
  • Stewed courgettes or other vegetables;
  • Apple casserole.

For 3 days

If you follow a mono diet, the basis of your nutrition for three days is the pulp of a ripe berry in a volume of not more than 5-6 kg per day. It is allowed to supplement the diet only with water or unsweetened herbal teas.

A softer version of the three day diet: "watermelon + rice + cottage cheese".

Here is a 3-day diet that reduces the stress level caused by abstinence from the usual diet, suitable for weight control and body detoxification:


  • Low-fat cottage cheese in the amount of 150 g + 2-3 slices of watermelon.
  • Additional breakfast 2 slices of watermelon pulp.


  • 200 g of rice boiled in water;
  • 2-3 slices of watermelon.


  • 50 g of fat-free cottage cheese + 1 slice of watermelon.


  • Boiled rice 150-200 g;
  • 3 slices of watermelon.

For 5 days

Day 1.

  • In the morning: dairy-free oatmeal and 300g watermelon pulp.
  • Snack: 300 g of watermelon.
  • Lunch: boiled chicken breast (100 g) and grated cucumber pulp, finely chopped dill, celery and parsley.
  • Snack: 300 g of sweet watermelon pulp.
  • In the evening: a ripe pear or apple and a lean curd (100 g).

Day 2.

  • In the morning: salad with finely chopped apples, plums, persimmons, watermelon pulp.
  • Snack: 300 g of watermelon pulp.
  • Lunch: a couple of slices of rye bread, low-fat curd mass, dill, celery.
  • Snack: boiled soft-boiled egg.
  • In the evening: 300 g of watermelon.

3rd day.

  • In the morning: dairy-free millet porridge.
  • Snack: a sour apple.
  • In the afternoon: 450 g of sweet watermelon pulp.
  • Snack: 200 g of ripe watermelon.
  • In the evening: a glass of low-fat kefir.

Day 4.

  • In the morning: salad with apples, plums, persimmons, watermelon pulp.
  • Snack: 300 g of watermelon pulp.
  • Lunch: a couple of slices of rye bread, low-fat curd mass, dill or other types of vegetables.
  • Snack: boiled soft-boiled egg.
  • In the evening: eat 300 g of watermelon.

5th day.

  • In the morning: Unsweetened dairy-free oatmeal and 300g watermelon pulp.
  • Snack: 300 g of watermelon.
  • Lunch: boiled chicken breast (100 g) and grated cucumber pulp, finely chopped dill, celery and parsley.
  • Snack: 300 g of sweet watermelon pulp.
  • In the evening: a ripe pear and a low-fat curd (100 g).

The morning coffee can be varied if desired.

For 7 days

Weekly menu: a non-strict watermelon diet for weight loss, thanks to which you will lose extra pounds without stress for the body. Restoration won't be intense, but it will give lasting results, provided you stick to the right way to eat.

For seven days, eat 150-200 g of any porridge (rice, millet, buckwheat) cooked in water for breakfast. Make sure you complete the first meal with 250-300g of watermelon pulp.

During the day, eat boiled meat (no more than 250 g), baked or boiled fish. Supplement - light vegetable salad. Green vegetable salads (cucumbers, broccoli) and vegetables (celery leaves, a little parsley, dill, a few green feathers) are preferred. Luca). Dress the salad with lemon juice or olive oil. Lunch is carried out without the "participation" of watermelon.

Eat 750-800g of watermelon instead of dinner every day. The evening meal includes only the main diet product without the inclusion of other dishes on the menu.

Don't forget the essential snacks. They are made between breakfast and lunch and between lunch and dinner. To satisfy light hunger, use mild hard cheese, fat-free cottage cheese and sweeteners, light kefir, or yogurt without additives. Eat fruit. Two sour apples, one ripe pear are allowed during the week. Boiled soft-boiled egg is allowed in the amount of 2 pieces. in Week.

The minimum serving size is 100-150g of any listed dietary product. The maximum portion of watermelon pulp is 800 g.

Don't forget to drink. Try to drink at least 1. 5 liters of water per day. You can drink unsweetened herbal tea. In the morning, if you wish, have a coffee without sweeteners.

For 10 days

The above weekly diet is the basis for the 10 and 14 day diet.

Another version of the 10-day watermelon menu is a free diet based on healthy meals. The role of the main products in your free menu belongs to lean fish, meat, low-fat cottage cheese, unsweetened porridge on water. It is the main product of the diet you need only once in the morning. Start the day with a good portion of the pulp of this fruit.

Strongly exclude alcoholic beverages, soda, pastries, sweets, fast food, fried foods. If you feel good, extend the diet to 14 days.

bread and buckwheat with kefir

Not even a watermelon. . .

Watermelon is a versatile low calorie diet food for weight loss. It goes well with different types of products, for example, melon, kefir, buckwheat. Not a proponent of mono diets? Choose a watermelon-melon or watermelon-kefir diet. Both crops ripen simultaneously, have a similar set of trace elements and enhance each other's action.

Kefir and watermelon are essential for good intestinal function. They effectively initiate metabolic processes in cells.

The combination of watermelon and buckwheat cleanses the body, improves bile secretion, metabolism. Buckwheat creates a feeling of satiety, and watermelon stimulates the removal of excess fluid from the tissues, relieves swelling.

Another combination is watermelon and green cucumber. It is recommended to use them as main products for 14 days. The basis of food - 1 kg of cucumbers and 1 kg of juicy watermelon melon per day. Diversify your table with rye or bran bread and a glass of lucekefir.

For whom it is contraindicated

As you know, very often melons and pumpkins are fertilized with nitrates to improve their growth and rapid ripening. Watermelon absorbs harmful substances very quickly. Such berries will not bring any benefit, on the contrary, they can cause severe poisoning. Signs of great concentration of chemicals, there are yellow and white streaks inside the pulp, forming a network. Only controlled berries should be eaten.

Watermelons should not be abused for those suffering from urolithiasis. You can provoke the movement of the stone, which will get stuck in the system.

Diabetics shouldn't eat too much watermelon either. The presence of glucose and fructose will greatly increase the sugar and affect the patient's well-being.

Colitis, enterocolitis and other intestinal problems are a contraindication to the use of watermelon. High amounts of fiber and pectin can be harmful to health. Exacerbation of chronic diseases may occur.

It is harmful to consume watermelon for those who have high acidity in the stomach and diseases of the pancreas. The berry can provoke a relapse of the disease, exacerbation of pathological processes.

slice of watermelon in the hand of a pregnant woman

Is the watermelon diet allowed for pregnant women?

Any diets, especially the strict ones, are contraindicated during pregnancy.

The diet of a pregnant woman should be healthy, rich in various elements and vitamins. However, this does not cancel out the fasting days. For discharge, pregnant women can use a one-day mono watermelon diet. Another option is a light diet of watermelon, in the menuche, in addition to the pulp of the berries, it includes other diet products: cottage cheese, meat, fish, porridge.

As for the expediency and benefits of such discharge, a pregnant woman should consult with her supervising specialist, and also take into account the fact that the use of berries will create an additional load on the excretory system, and without it being tiringWorking.

How to get out of the mono diet?

Do you like weight gains while dieting and don't want them to pick up at the previous level? To prevent this from happening, get out of the watermelon diet smoothly.

The new foods on your table should come from the nutrition menu. Exclude anything that is smoked, overcooked and rich. Avoid all types of pickles, fizzy drinks, and alcohol. Give preference to light food: dairy products, cereals, baked or stewed vegetables, poultry, rabbit, veal and fish.


A watermelon diet is a great drain for the body and a way to lose weight fast. Like other mono diets, it has its pros and cons, so you shouldn't get carried away. Do you want to try this diet? Start with a day. So you will test your strength and figure out how many days of the diet are optimal for you.