Watermelon diet

General rules

Probably, you can not come up with a more pleasant way to lose weight than a watermelon diet. This large, juicy berry of melons and gourds, originally grown in southern Africa and brought to Europe during the Crusades, was able to conquer the whole world thanks to its unique composition - a large number of easily digestible sugar, pectinminerals (calcium, potassium, magnesium, sodium, iron, phosphorus) and vitamins(ascorbic acid, thiamine, riboflavin, niacin, folic acid and carotene) and most importantly - calorie content per 100 g of product does not exceed 40 Kcal.

Losing weight on watermelons is best in the summer, when on the shelves there is a large selection of fruits of various varieties, and you can achieve stunning results - minus 10 kg in 10 days. Watermelon is one of the few diets that allows you to remove 1 kg per day, and all thanks to the unique properties of watermelons:

  • lack of hunger due to the high fiber content;
  • good summer mood and lightness caused by consuming large amounts of fructose rather than sucrose, which accumulates only during storage of fruits;
  • diuretic properties of watermelons allow you to remove swellingand contribute to the removal of excess accumulated fluid;
  • health improvement: vitamin Cincreases the body's defenses, a large amount of iron is an excellent prevention anemia, folic acid normalizes fat metabolism, improves the functioning of the nervous system, in addition, the level decreases cholesterolthat is important is especially important for people with hypertension and other problems of the cardiovascular system.


  • A five-day express mono-diet is a meal of watermelons of any kind at the rate of 1 kg per 10 kg of a person’s weight + 1.5 liters of pure non-carbonated natural water, which may seem surprising, because watermelons are quite juicy, but water is simply necessary to restore normal water and electrolyte balance , the removal of toxins and toxins released during the decomposition of body fat.
  • A ten-day sparing watermelon diet in which the diet is supplemented with sweet fruits with rye, bran or whole grain bread.

Allowed Products

  • pulp of ripe fresh watermelons (1 kg per 10 kg of body weight);
  • rye, whole grain or bran bread (not more than 200 g);
  • water (up to 1.5 liters per day) and unsweetened natural green tea.

Approved Product Table

Proteins, gFats, gCarbohydrates, gCalories, kcal
bran bun7,81,843,9220
rye crackers16,01,070,0336
rye bread11,02,758,0310
whole grain bread10,12,357,1295
green tea0,00,00,0-
* data are per 100 g of product

Fully or partially restricted products

It is not surprising that any products other than watermelons and rye bread are banned, but those who are on a watermelon diet need to pay special attention to the following:

  • coffee and energy that violate the normal level of metabolic processes;
  • alcohol and soda, white bread, pasta and sugar containing foods, empty calories that should not be consumed in everyday life;
  • snacks and snacks - chips, crackers, street food that can be eaten without stopping, they contain too many preservatives, flavor enhancers and other harmful bio-additives.

Prohibited Products Table

Proteins, gFats, gCarbohydrates, gCalories, kcal


potato chips5,530,053,0520
banana chips2,333,650,7519
apple chips2,20,159,0253
salted popcorn7,313,562,7407

Flour and Pasta


Bakery products

sliced ​​long loaf7,52,950,9264
wheat bread8,11,048,8242


candy caramel0,00,196,2362
licorice sweets3,710,069,0385
chocolate candies4,039,554,2569
gingerbread cookies5,86,571,6364


milk chocolate milka5,731,057,6534
chocolate picnic7,428,856,6504
chocolate snickers9,327,954,6507

Raw materials and seasonings



cooked sausage13,722,80,0260
smoked cervelat sausage28,227,50,0360
smoked sausage9,963,20,3608
beef sausages11,418,21,5215
amateur sausages9,029,50,7226

Alcoholic beverages


Soft Drinks

energy drink burn0,00,011,649
* data are per 100 g of product

Menu (Power Schedule)

Sample menu for a gentle watermelon diet day

  • glass of water;
  • rye toast.
  • a portion of watermelon pulp;
  • a cup of green unsweetened tea.
  • glass of water;
  • whole grain bread.
  • watermelon.
  • watermelon.

Way out of diet

To make the efforts not in vain, you need to limit yourself in your favorite products for several more weeks, gradually introducing:

  • low-fat sour-milk drinks, cottage cheese and cheese;
  • in a few days you can add lean salads and vegetable soups;
  • after a week, it is advisable to keep lean meat (veal, chicken) and fish in the diet.

Attention! At the same time, one must not forget to continue to eat watermelons every day at the rate of 1 kg of pulp of berries per 30 kg of human weight.


  • urolithiasis disease and other problems of the urinary system;
  • allergy to watermelons;
  • diabetes;
  • special categories of people: breast-feeding and women during pregnancy, children and adolescents, elderly people.

Advantages and disadvantages

  • No need to cook and count calories.
  • The food is delicious, summer, a real paradise for the sweet tooth.
  • Weight loss guaranteed.
  • A great way to cleanse the body and eliminate chronic swelling.
  • Thanks to the correct exit from the diet, the result can be fixed for a long time.
  • The watermelon diet has contraindications, so before starting such weight loss, it is best to consult your doctor.
  • To fix the result, you need to adhere to the recommendations for leaving the diet.
  • The nutrition is unbalanced, therefore it is not recommended to adhere to more than 10 days, you can repeat the diet after 2-3 weeks.

Similar diets

  • Cabbage diet;
  • Diet on dried apricots;
  • Apple diet;
  • Persimmon diet.


So that the watermelon diet is in favor and in joy it is important to choose high-quality fruits, because this is the basis of the diet, on which your well-being and health depend.

  • Do not pounce on the first watermelons, because in the early fruits there are usually a lot of nitrates, This applies to too large berries (over 12 kg).
  • You can’t buy berries with a “broken” barrel, it seems to us that spoiled can be cut and that's okay, but bacteria in the sweet juicy pulp of watermelon spread too quickly and can be very dangerous.
  • Do not take sluggish fruits, because they contain less useful vitamins and sugars, which have decomposed as a result of long-term storage.

Feedback and Results

  • Alina, 26 years old: "... I am always waiting for summer and watermelons, I can eat them without stopping, I always noticeably lose weight. I think that this diet is the best option for a summer vacation."
  • Marina, 19 years old: "... The watermelon diet is just super! In 6 days, the weight dropped from 90 kg to 84 kg, I plan to repeat it in a month."
  • Anna, 33 years old: "... I’ve sat on a watermelon diet many times, it’s best to combine it with a summer outdoor activity - it was taking walks, playing games on the beach, then it is guaranteed to go up to 7 kg per week. I do this every year - I tried once and have a rest for a year."

Diet price

It varies every year, because inflation affects both imported and domestic products. In addition, the price of watermelons is different depending on the season, location and place of sale, but on average, the seasonal market price for 1 kg of watermelon is 30-35 rubles, so on the day of the diet you need at least 150-200 rubles.

Watch the video: My 3 Day Watermelon Fast Experience + Results (February 2020).

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