Watermelon diet the benefits and harms of nutrition and a detailed menu

It is easy to lose weight with the summer watermelon diet because it has many health benefits. There are several options, from a strict mono diet to mixing with other foods. Which one to choose - decide for yourself by reading the article tips.

watermelon diet

To lose weight this way, you don't have to calculate calories by determining your daily value. There are several options: mono diets and days of water and watermelon fasting. Consider what a watermelon diet is.

A variation on the light diet - you should eat watermelon in small portions for breakfast, lunch and dinner. The pulp of the watermelon is presented as an appetizer, so as not to feel hungry. You can also complement your meal with watermelon. Then you can lose up to 5 kg.

Positive qualities of watermelon:

  • It has choleretic and diuretic properties;
  • Reduces blood cholesterol levels;
  • Iron is easily absorbed, it has only 1. 0 mg. It treats anemia;
  • Improves digestive tract activity;
  • 150 grams of watermelon pulp meet the daily needs for folic acid;
  • Magnesium is an antidepressant that reduces migraine attacks;

Removes salts and toxins and prevents the formation of oxalates, odors.

Types of watermelon diet

useful properties of watermelon

The watermelon diet comes in 3 flavors: hard, light and loose. When choosing one or another option, 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 the free variation, 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 under stress. In addition, this diet can improve overall health.


In a restricted 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, for example, heart disease or gastrointestinal tract, are ruled out.

During the day, the person only eats watermelon and drinks clean water. Other foods should be excluded from the menu. Cookies and bran can be eaten every 3 days during dinner.

You should eat watermelon 4-5 times a day. The volume is calculated individually, focusing on the initial weight of a person (500 g of pulp for any weight of 10 kg, but not exceeding 5 kg). If you lose weight using this technique, 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 leave your diet carefully. Otherwise, the pounds lost will return very quickly.


This type of watermelon diet lasts 10 days. In addition to the fact that a person eats watermelon pulp, one can eat rye bread, cereals, fruits, vegetables. Watermelon is eaten throughout the day and at lunchtime. This will improve the functioning of the urinary system, so that food will be excreted from the body more quickly. At night, the speed of the digestive process slows down, which gives the digestive tract the opportunity to relax.

A diet plan for any day with a small change in the watermelon diet

  • First meal: 2-3 pieces of watermelon pulp, one teaspoon of honey.
  • Meal 2: 2-3 pieces of watermelon pulp, flour biscuits with bran (1 unit).
  • Last dish: pumpkin porridge, cooked vegetables (broccoli, carrots, pumpkin). The porridge can be turned into an apple casserole.

Get off the diet correctly.

The menu of the day looks like this:

watermelon dietary menu
  • First meal: cabbage, cooked turkey fillet, vegetable salad (cabbage, radish, cucumber, onion) with lemon juice dressing.
  • Main dish: lentil puree, steamed omelet, beet salad with plums and walnuts.
  • You can eat watermelon as a snack.
  • Last dish: Cheese casserole.

Of course, this is a difficult way to get off the watermelon diet. You can also include fish, cereals, seafood, vegetables, fruits, dairy products. Carefully - raisins, cottage cheese, grapes, bananas.


This type of diet is tolerated by simple weight loss and involves only a daily consumption of watermelon. Only suitable for breakfast.

An example menu looks like this:

  • First meal: a teaspoon of honey and 600 g of watermelon.
  • Second dish: some cooked vegetables that do not contain much starch. You can also make vegetable soup.
  • Last dish: oats, an apple, steamed pumpkin, a piece of unleavened bread.

As the testimonials of people who practiced the diet show, it allows you to obtain even more valuable fruits than hard watermelon.

Furthermore, a person can not only weaken the stomach, but also remove toxins from the body, saturating it with magnesium, iron, phosphorus, potassium, calcium, vitamins A, C, B.

The main criterion for diets is to drink at least 1, 5-2 liters per day. Purchased water and juices, alcoholic and carbonated drinks must be thrown away.

Pros and cons

The benefits of the watermelon diet are based on the composition of this delicious berry. The composition of the watermelon pulp and its components:

  1. Stimulation of water and metabolic processes, improving the functioning of the excretory system, in addition to eliminating swelling.
  2. Glucose (fructose or sucrose) Toning effect, saturating cells with energy, improves impotence and reduces lethargy
  3. Calcium, potassium, magnesium, sodium, iron and other minerals. They normalize sleep, eliminate lethargy, prevent salt deposition, relieve muscle spasms and normalize blood pressure.
  4. Fiber, which improves intestinal motility, prevents constipation.
  5. Pectin. Reduce blood cholesterol, clean blood vessels, normalize cardiac function.
  6. Antioxidants;
  7. Prevention of premature aging of the body;
  8. Antineoplastic effect; strengthening of blood vessels.
  9. Folic acid - protein absorption, anti-aging effect, role in hemoglobin formation.

Watermelon is useful to improve health, to get rid of excess weight, with anemia, gout, atherosclerosis. Watermelon contains easily absorbed organic iron and provides the body with a daily need for folate.


Despite all the benefits of watermelon, no diet is allowed:

  • pregnant and lactating women;
  • with diabetes, with diseases of the genitourinary, digestive, cardiovascular systems;
  • people with cachexia;
  • for weight loss
  • with pumpkin intolerance.

Important!Before starting a watermelon diet, consult a specialist, undergo a thorough examination of the systems and organs.


Watermelon diet is not strict - 10 days, strict mono-diet - only 1-5 days. Any change in diet involves taking the menu into account.

For 1 day

Consider two watermelon diet regimens for the day - strict and strict.

Watermelon mono rigid diet

If you prefer "heavy" (strict) changes in 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 body weight per 15 kg of body weight. Divide the volume received into 4-5 doses per day.

This diet is practiced for 1-3 days. After severe food restriction, introduce dairy products, light and cooked vegetables. This is necessary in order not to return the lost pounds.

Light watermelon diet


  • A teaspoon of watermelon with natural honey.


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


  • A large ripe apple.


  • Pumpkin porridge;
  • Sliced ​​pumpkin or other vegetables;
  • Apple casserole.

For 3 days

diet menu for three days

If you follow this watermelon diet, the basis of your diet for 3 days is watermelon pulp - 5-6 kg per day. Only water or unsweetened herbal teas are allowed.

Here is a 3 day diet to reduce the stress of canceling a diet for weight loss and detoxification:


  • 150 g fat cottage cheese
  • 2-3 slices of watermelon.

Additional breakfast:

  • 2 slices of watermelon pulp.


  • 200 g of cooked rice;
  • 2-3 slices of watermelon.


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

At night:

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

For 5 days

The 5-day melon diet includes the following menu.

First day.

  • oats without milk and 300 g of melon.
  • 300 g of watermelon.
  • Cooked chicken breast (100 g) and grated cucumber pulp, chopped dill, celery and parsley.
  • 300 g of watermelon pulp.
  • cooked pear or apple and cheese (100 g).

Day 2.

  • Chopped apple salad, plums, persimmons, watermelon pulp.
  • 300 g of watermelon pulp.
  • some slices of rye bread, skimmed cottage cheese, dill, celery.
  • boiled egg.
  • 300 g of watermelon.

Day 3

  • porridge without dairy
  • sour apple.
  • 450 g of watermelon pulp.
  • 200 g of watermelon.
  • a glass of low fat kefir.

Day 4

  • apple salad, plum, persimmon, watermelon pulp.
  • 300 g of watermelon pulp.
  • some slices of rye bread, low-fat cottage cheese, dill or other vegetables.
  • boiled egg.
  • 300 g of watermelon.

Day 5

  • Sweet oats without milk and 300 g of melon.
  • 300 g of watermelon.
  • cooked chicken breast (100 g), grated cucumber, chopped dill, celery or parsley.
  • 300 g of watermelon pulp.
  • Raw pear and 100% fat free cottage cheese. Morning meals can be changed as desired.

For a week

diet menu for the week

The weekly menu is a non-rigid diet: you lose extra pounds without stress to the body. The restart will not be great, but it will give lasting results based on the fact that you will maintain a healthy diet after you stop smoking.

For seven days, eat 150-200 g of cereals (rice, corn, buckwheat) cooked in water for breakfast. You will also need to eat 250-300 grams of melon.

Eat cooked meat (250g), fish baked or cooked throughout the day. Supplement - light vegetable salad. Salads made from green vegetables (cucumbers, broccoli) or herbs (celery leaves, parsley, dill, chives) are recommended. You can season the salad with lemon juice or olive oil. Lunch without the “participation” of a watermelon.

Eat 750-800 g of watermelon instead of dinner once a day. It is included in the menu for dinner only.

Don't forget to have 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, fruit. During the week, you need to eat two apples of an acre, a ripe pear. It is allowed to eat 2 hard-boiled eggs per week.

Small portion - 100-150 g of one of the listed dietary foods. Large portion of watermelon pulp - 800 g.

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

For 10 days

A weekly watermelon diet takes an average of 10 to 14 days.

Another version is the free dietbased on gourmet foods. The role here is given to lean fish, meat, low-fat cottage cheese and sweetened cereals. There is a basic diet with breakfast only. Start your day with a portion of this berry pulp. Alcohol, gas, water, muffins, sweets, fast food, fried foods must be excluded. If you are feeling well, extend the diet to 14 days.

What can you combine a watermelon with?

If all of the above nutritional programs are not suitable, you can choose another menu. There are many other options.

How to get out of the watermelon diet correctly

  • Porridge;
  • Lean Meats;
  • 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, an egg or 100 g of meat / fish, tea;
  • Watermelon dinner.
how to choose a watermelon

The most natural and delicious watermelon will only appear at the beginning of the season. The red fruits that hit the shelves at the beginning of the season are probably grown with genetically modified supplements.

  1. Ripe matte and green watermelon.
  2. If you hit a watermelon, you may hear a crackling sound, the sound must be muffled.
  3. Don't choose a watermelon weighing more than eight pounds. This watermelon may contain chemicals in its composition.
  4. You need to ask for documents that prove the naturalness of the watermelon.

Before eating, be sure to wash with soap and running water.