How to lose weight in summer? The watermelon diet will help you do it quickly and cheaply

watermelon diet for weight loss

Almost all dietary restrictions stipulate the consumption of vegetables and fruits. At the same time, experts emphasize that fruits are seasonal, because they are the healthiest. At the end of summer it is time for the giant sweet berries on which the watermelon diet is based.

Watermelon - history and brief description

Long before the beginning of our time, people ate watermelon. Of course, where the climate allows them to be planted. Since this heat-loving plant does not tolerate long-term transportation, for thousands of years watermelons were only eaten where they were grown. No one eats watermelon to lose weight; it is a relatively sacred food. The ancient Egyptians, for example, put watermelons in graves, because the fruit was considered a worthy food for the afterlife.

As trade relations developed, watermelons spread further afield, including to the Roman Empire, where they were used as sweets and pickles. Centuries later, the striped fruit reached China, where it has been actively cultivated since the beginning of the 10th century.

Watermelon appeared in Europe even later, only in the 17th century, and from there it was brought to our country as an overseas curiosity. It was only in the 19th century that they began to grow watermelons in the southern regions of our country, especially in fertile black soil.

Mineral composition and pharmacological properties

Despite the fact that watermelon contains a lot of water, this fruit is very valuable for a healthy diet. After all, it contains almost all microelements and vitamins necessary for humans. Most of these substances for the normal functioning of the body must be supplied in milligrams and micrograms, but it is impossible without them.

A ripe watermelon, ripened under the scorching sun, has a rich set of not only vitamins, but also mineral elements, as well as the most important biochemical compounds. The table shows the approximate content per 100 grams of pulp. This is a very small piece, about half a piece. As a rule, no one is limited to this amount, especially on a watermelon diet, which means that the supply of nutrients will be much higher.

Table of macro and microelements in watermelon

Item name

Quantity, 100 g

Daily norm

% of daily value

Vitamin A

17. 00 mcg

900 mcg

1. 9%

beta carotene

0. 1 mg

5 mg


Vitamin B1, thiamine

0. 04 mg

1. 5 mg

2. 7%

Vitamin B2, riboflavin

0. 06 mg

1. 8 mg

3. 3%

Vitamin B4, choline

4. 1 mg

500 mg

0. 8%

Vitamin B5, pantothenic acid

0. 221 mg

5 mg

4. 4%

Vitamin B6, pyridoxine

0. 09 mg

2 mg

4. 5%

Vitamin B9, folate

8 mcg

400 mcg


Vitamin C, ascorbic acid

7 mg

90 mg

7. 8%

Vitamin E, alpha tocopherol

0. 1 mg

15 mg

0. 7%

Vitamin K, phylloquinone

0. 1 mg

120 mg

0. 1%

Vitamin PP

0. 3 mg

20 mg

1. 5%

Kalium, K

110 mg

2500 mg

4. 4%

Calcium, Ca

14 mg

1000 mg

1. 4%

Silicon, Mr

12 mg

30 mg


Magnesium, Mg

12 mg

400 mg


Sodium, Na

16 mg

1300 mg

1. 2%

Sera, S

6. 1 mg

1000 mg

0. 6%

Phosphorus, P

7 mg

800 mg

0. 9%

Chlorine, Cl

24. 7 mg

2300 mg

1. 1%

Iron, Fe

1 mg

18 mg

5. 6%

Cobalt, Co

2 mcg

10 mcg


Manganese, Mn

0. 038 mg

2 mg

1. 9%

Copper, Cu

42 mcg

1000 mcg

4. 2%

Molybdenum, Mo

1. 8 mcg

70 mcg

2. 6%

Selenium, Se

0. 4 mcg

50 mcg

0. 7%

Chromium, Cr

0. 23 mcg

50 mcg

0. 5%

Zinc, Zn

0. 1 mg

12 mg

0. 8%

As with any natural raw material, data may vary slightly depending on variety and place of growth.

Calorie content and BZHU

But the content of microelements is not the most important thing. Many people focus on the sweetness of watermelon, so they avoid it under any dietary restrictions. This is fundamentally wrong; Watermelon will absolutely not harm those who lose weight. After all, its main component is water, which has no calories. And it contains 97% striped fruit.

So to the question, is it possible to eat watermelon in the diet, the answer is definitely positive. As for the nutrient composition, the ripe watermelon pulp will be taken to the body.

KBZHU schedule

Nutrient names

Quantity per 100 g


0. 7g


0. 1 g


5. 8 g

Dietary fiber

0. 4 g


93 g

Calorie content

27 calories

How to choose a ripe watermelon

how to choose a ripe watermelon

The season for these berries usually opens in mid-July; earlier, the watermelon will not be the most delicious and, most importantly, unhealthy. If the watermelon is local, then an irresponsible producer can overfeed with fertilizers and growth stimulants. If the fruit comes from a distant country, then it can be treated with chemicals so that it can survive the long journey. Such a watermelon will not be useful either in the watermelon diet or in your normal daily diet. On the other hand, on the contrary, you can get serious indigestion.

It is quite easy to choose a delicious and sweet watermelon; the main thing is to check the fruit carefully and not be fooled by the seller's persuasion. Signs of watermelon maturity:

  • Fruit that has ripened on the ground always has a slightly flat yellow part. It is as hard as the entire crust and can be covered with a network of shallow cracks.
  • In addition, the tail of the ripe watermelon becomes dry, it should become dry and hard. If it is green and mushy, such a fruit may be sweet, but it may not be fully ripe.
  • If you tap a ripe watermelon with your knuckles, it should make a ringing sound, as if there is something hollow inside. A dull pumpkin, as if there were cotton wool inside a large pumpkin, indicates that this is either an unripe specimen or one that has begun to deteriorate.
But, as a rule, at the height of the season, watermelons are sold everywhere and are already ripe, so if August is in full swing, you can safely take almost any one, it will certainly be delicious and suitable for a watermelon diet.

General rules of the watermelon diet

The watermelon diet will show excellent results if certain provisions are followed. To lose 3-5 kilograms of excess body weight that appeared after summer barbecues and ice cream, you need to remember the main rule - for every 10 kg of body weight you need to eat 1 kg of watermelon pulp every day. That is, if you weigh 63 kg, you need to eat 6. 3 kg of watermelon every day.

  • Juice should not be used to replace the pulp; it contains less fiber, so it can cause intestinal disorders.
  • Despite the large amount of liquid in the watermelon, additional drinking is necessary. The diuretic effect of striped fruit can cause the body to lose electrolytes.
  • Before the mass sale of watermelons, it is better not to eat them, so as not to be poisoned by nitrates, which farmers often "feed" their watermelons in order to get marketable results as soon as possible.
As you can see, the watermelon diet for weight loss is not at all complicated, it is easy and delicious to follow for the required time.

The pros and cons of the watermelon diet

Before you start practicing a limited diet, it is advisable to study not only the positive aspects, but also the negative aspects. Watermelon diet in this regard is no exception. Despite its effectiveness, it has certain disadvantages, as it may not be suitable for certain people.

The benefits of diet

One of the reasons why the watermelon diet has many fans is the excellent taste of the main component of the daily diet. The red pulp quenches thirst and the desire to eat, so it is an excellent source of energy on hot summer days. In addition, watermelon diet lovers note several advantages:

  • The watermelon diet is really effective and helps you get rid of a large amount of body fat.
  • No need to stand near the kitchen and count your daily calories.
  • A large amount of watermelon pulp helps to get rid of swelling, even if it is chronic.
  • If you end the restriction period correctly, the results will last a long time.

Cons of dieting

Of course, the watermelon diet does not only consist of advantages, there are also negative aspects. First of all, this is a serious burden on the kidneys due to the large fluid intake. Therefore, you need to ensure your health before experimenting with watermelon. Usually, the watermelon diet collects negative reviews for the following reasons:

  • Inadequate saturation of the diet with the necessary nutrients - protein and fat. Therefore, you cannot practice this method for a long time, and it is also better to repeat it rarely. Since sweet fruits are in season, once a year, unloading on watermelon for a few days will be a good decision. One day of fasting on watermelon will not give clear results, so after 2-3 weeks it can be repeated.
  • Not everyone can follow such a diet, so before you find out whether you can lose weight from watermelon, you need to check your own health.
  • If you "jump" from the diet, and do not exit smoothly, the lost kilograms may return.

For whom is the watermelon diet contraindicated?

A large amount of fluid entering the body and a good dose of sugar make the watermelon diet an unsuitable option for some categories of people.

  • First of all, these people are those who have any problems with the kidneys. There are many chronic inflammatory processes that require careful analysis and normalization of the incoming fluid.
  • Chronic intestinal diseases can get worse with such amount of fiber and moisture, you need to monitor this aspect.
  • Being too young or too old is a contraindication for any mono-diet, as it requires a balanced and complete diet.
  • People who are allergic to striped berries should not follow this diet. In this case, it can be harmful to health.
Keep in mind that a strict watermelon diet is not suitable for all of the above. If you eat a slice or two of aromatic sweet melon, it brings only benefits and pleasure.

Is the watermelon diet allowed for pregnant women?

watermelon diet for pregnant women

Watermelon diet deserves special attention for women in complicated situations. The fact is that often, especially in the final stages, expectant mothers experience serious discomfort due to swelling. In this case, your doctor may limit the amount of fluid you take in each day.

You can try a watermelon fasting day to remove excess water from the body. In addition, the pulp will contain a lot of vitamins and fiber, which are also useful during pregnancy.

You should not make such decisions yourself; the approval of a gynecologist is required, because the specialist can determine from the test and during the examination whether the unloading will not be harmful.

Diet choices

The diet that must be followed during the watermelon diet mainly depends on its duration. If a few days can easily pass only on mono nutrition, then the longer option requires the intake of additional calories into the body. Therefore, it is necessary to focus on the deadline.

Fasting day on watermelon

fasting day on watermelon

If the watermelon diet only lasts for 24 hours, the entire menu consists only of ripe fruit pulp. You can add a few slices of whole grain bread to this, and additional drinks include water and unsweetened tea. Water can be taken mineral or slightly salty. Everything else is strictly prohibited.

Diet for 2 days

If within a day the numbers on the scales have become more pleasant on the watermelon, and the day itself has passed easily, then you can continue to cleanse the body and extend it for 24 hours with the same diet. Watermelon pulp at the rate of 1 kg per 10 kg of body weight, divided into 4 or 5 parts and eaten at approximately equal intervals.

At two meals you are allowed to eat a small toast made from wheat or rye bread.

For 3 days

More than 48 hours without protein and fat intake is no longer beneficial to the body, so the three-day marathon must be diversified with additional products.

The best option for this is cottage cheese. It contains a lot of protein and a little milk fat. In addition, fermented milk products are easy to digest and help improve digestion.

For the remaining three days of the diet, it is allowed to eat a little grain such as rice to strengthen the intestines a little. The menu for three days looks like this:

  • Breakfast – a cup of cottage cheese with a fat content of 1. 5-5%, no more than a few slices of watermelon;
  • Snack – 2-3 pieces of striped berries;
  • Lunch – a plate of steamed rice and a few pieces of watermelon;
  • For an afternoon snack - 2-3 tablespoons of cottage cheese and 2 large slices of watermelon;
  • Dinner: rice water and watermelon.
In three days of such a diet you can see a good weight gain - up to 3 kilograms.

For 5 days

If the motivation is strong enough, and the body sees all the restrictions completely normally, then you can increase 3 days by 5 days, with approximately the same diet. The only thing is that it can be slightly diversified with products from the same group.

For example, for those who do not like cottage cheese, boiled chicken breast will be a complete source of animal protein. If you are bored with rice, oatmeal with water will work well. Once a day you can allow yourself a boiled egg, this will provide the necessary fat needed for the absorption of certain vitamins.

For 7 days

With the watermelon diet for a week, a slightly different mechanism begins to operate. The red pulp itself serves to remove the breakdown products of fat deposits, and weight loss is achieved by reducing daily calorie intake. In this way the body receives complete nutrition with little deficiency, this helps to lose weight without losing muscle mass. And everything that does not need to come out of the body with the help of watermelon.

For a period of seven days, it is advisable to adhere to approximately the following menu:

Breakfast: A cup of green tea and a portion of porridge steamed with boiling water, a hard-boiled egg;

Second option: Tea or coffee without sugar, a bowl of cottage cheese, fresh fruit.

Lunch: Slices of fresh raw vegetables lightly seasoned with olive oil and a portion of steamed fish;

Second option: Vegetable soup with dill and green onions, 200 grams of boiled chicken breast or beef, a few tomatoes.

Dinner: Tight watermelon pulp, for 30 kilos of body weight you need to eat 1000 grams of berries. This must be done at least 3 hours before bedtime so that the urge to urinate does not affect your night's rest.

For 10 days

Watermelon diet for weight loss is well tolerated in most cases. Since the season of this fruit falls in the hottest time of the year, where the appetite is already muted. So many people tolerate a few days of restrictions calmly and are ready to continue the same passion to get more noticeable results, and find out from their own experience whether it is possible to lose weight on watermelon.

The principles of the ten-day challenge are similar to what the weekly routine suggests:

  • Breakfast - brown rice porridge or oatmeal steamed with boiling water, a few slices of cheese;
  • Lunch - part of the protein, it can be lean meat or fish, cooked using a double boiler, some vegetable salad or pieces are added to it;
  • For dinner you need to eat watermelon pulp, based on the same calculation as the seven-day diet.
If the endurance is enough to fully go through this period, then the figure on the scale will be 6-8 kg less than before starting the watermelon diet.

Mixed watermelon diet options

The watermelon diet is not limited to this watermelon plant. There are other types where new ingredients are added to the watermelon. In some cases, these are additional vegetables or fruits that have approximately the same calorie content and similar effects.

For those who feel hungry on a mono-diet, adding a protein component is ideal so that the body does not lose muscle mass and the person does not feel a loss of strength. Usually ecto-fermented milk products are cottage cheese or natural yogurt.

The third option is suitable for those whose excess of watermelon causes problems with the gastrointestinal tract. A large amount of liquid can cause a malfunction, and to avoid this, you can try to add carbohydrates to your diet, which will strengthen the intestines a little.

Watermelon and watermelon

watermelon and watermelon for weight loss

This is a popular combination of two southern guests that hit our shelves almost simultaneously. Melon also has a relatively low calorie content, so you can successfully lose weight by consuming both types of melon.

Experts recommend sticking to the watermelon watermelon diet for six or nine days. To do this, you need to repeat the three-day feeding cycle 2 or 3 times. The menu looks like this:

First day:

  • Breakfast - 100 grams of cottage cheese, 200 grams of watermelon and a few slices of rye bread;
  • Lunch – a portion of steamed fish with green vegetable salad, 200 grams of watermelon;
  • Snack – half a kilo of watermelon pulp;
  • Dinner – a small cup of boiled rice, an apple, 150 grams of watermelon.

Second day:

  • Breakfast – a pair of boiled eggs, a cup of tea without sugar, 150 grams of watermelon;
  • Lunch – 400 grams of watermelon, 200 grams of boiled low-calorie vegetables;
  • Snack - a glass of kefir;
  • Dinner – a small piece of chicken breast, a pair of toast and half a kilo of watermelon.

Third day:

  • Breakfast – 400 grams of watermelon and a glass of yogurt drink;
  • Lunch – a plate of brown rice, steamed chicken breast, 300 grams of watermelon;
  • Snack – unsweetened green tea and a few slices of rye bread;
  • Dinner – sliced vegetables, one medium baked potato, 400 grams of watermelon.

Watermelon and kefir

watermelon and kefir for weight loss

The watermelon diet, which is combined with kefir, is no less popular. Fermented milk products are among the easiest to digest; it will not interfere with your diet, but will only saturate the body with healthy protein.

The watermelon-kefir combination does not have a specific menu, nor any additional products. You can stick to such a diet for only 72 hours, during which the body will be significantly cleansed of various toxins and toxic compounds.

A day you need to drink a liter of kefir and eat 2-3 kg of watermelon. To do this, drink a glass of drink and 400-500 grams of sweet pulp every three hours. The last time - three hours before bedtime.

Watermelon and cottage cheese

watermelon and cottage cheese for weight loss

Cottage cheese is another product that is highly respected by fans of healthy eating. And this is reasonable, because a rich set of proteins and microelements cannot be found in any product. The main rule of the release of watermelon and curd is not to eat them together, but replace them. For example, like this:

  • Morning - 200 g of cottage cheese;
  • Lunch - 05 kg. watermelon;
  • Afternoon snack - 100 grams of cottage cheese;
  • Evening – 05 kg. watermelon
This three-day diet will help you gain weight faster, especially in problem areas.

Watermelon and apple

watermelon and apple for weight loss

A similar low-calorie release can be made with a combination of watermelon and apple. It is especially good to practice this cleansing in the fall. You need to eat 1. 5 kilos of watermelon and 1 kilo of baked apples every day. This allows for complete body cleansing in all directions.

The diuretic properties of watermelon pulp will help flush the kidneys and remove excess fluid from the body. This will renew the body, refresh and give new strength. Baked apples contain a lot of pectin. It is capable of not only cleaning the intestines mechanically, but is also an excellent adsorbent, attracting, capturing and removing harmful compounds from the body.

Watermelon and buckwheat

watermelon and buckwheat for weight loss

The favorite cereal of all those who are losing weight contains a lot of protein, iron and vitamins. Therefore, the combination of watermelon with buckwheat porridge is optimal for those who want to lose significant weight, but cannot tolerate periodic hunger.

In the evening you need to weigh 200 grams of dry buckwheat and steam it with boiling water overnight. You will get about 800 grams of porridge, which is about 800 calories. Add to this 2 to 3 kilograms of watermelon pulp and some green vegetables - you get an allowed daily diet.

This way you can lose weight without starving your body. You can stick to the buckwheat-watermelon diet for a week. If you want more, you need to add protein and fat, reduce the amount of grains.

Watermelon with black bread

watermelon with black bread for weight loss

Combining a portion of watermelon calculated by weight with a few slices of black bread allows you to satisfy hunger pangs. This diet is not balanced, so it cannot be followed for a long time.

It is better to dry the bread first in a dry pan or in the oven; such toast keeps you full for longer. Instead of black bread, you can take whole grain bread or crispy bread. It is good if the baked food is yeast-free - this will prevent the fermentation process in the intestine.

How to get off the diet properly

The specificity of the watermelon diet is such that the correct production is important not only to maintain the yield, but also to bring the digestive process to normal. When the amount of solid food is limited for several days, and liquid food is supplied in abundance, the body will get used to it, and a sudden transition to a normal diet can cause painful reactions in the gastrointestinal tract.

To avoid unpleasant consequences, you need to gradually add denser, but easily digestible food to each meal. This can be liquid porridge, regular fat cottage cheese, starchy vegetables and bread. After a few days, you can introduce lean types of meat and fish.

It is better to refrain from too coarse, spicy, fatty foods. The same goes for refined sugar. If watermelon fiber promotes the smooth absorption of carbohydrates, then sweets in their pure form actually increase blood sugar levels and cause insulin spikes. The system established with the help of watermelon stopped working.

You must comply with such restrictions, gradually lifting them within 7-10 days, then you can return to your normal lifestyle. But if you start eating uncontrollably again, then the chances of regaining weight become very high.

Expert opinion

The use of watermelon is very welcome by nutritionists, because the composition of rich vitamins, a lot of liquid and fiber has the most beneficial effect on the body. Regarding mono-diet and very strict options, experts have some doubts. Nutritionists point out that not all nutrients needed by the body can be obtained from watermelon, so such weight loss cannot be called healthy.

If we talk about abandoning fatty foods, sweets, and high-calorie foods and replacing them with watermelon pulp, any practitioner will welcome such a diet.


The watermelon diet can only be practiced during the season, and it is not too long. This must be remembered when there is doubt whether watermelon is ok for weight loss, or whether it is better to choose a different menu. It is better to try it to understand whether this diet is really good and tasty as written by people who have successfully lost weight in the reviews.