How is watermelon useful for weight loss, is it possible to eat it while fighting excess weight, options for the watermelon diet
Diet programs aimed at losing weight and detoxifying the body often use seasonal fruits. From mid-August to the end of September, nutritionists recommend consuming watermelon for weight loss. Despite the high glycemic index (about 75-80 units), its calorie content is low and amounts to 30 kcal per 100 g of pulp, which allows the active use of watermelon fruits in dietary nutrition.
In the article we will consider the following questions: the benefits and harms of fresh watermelon pulp for the body, calorie content, can those losing weight eat watermelon, menu options and duration of the diet, advantages and disadvantages of watermelon weight loss programs, contraindications.
Watermelon for weight loss
Watermelon lovers can not only enjoy their taste, but also lose excess weight. When dieting, watermelons are allowed to be included in the diet because they are low in calories and contain virtually no fat or harmful carbohydrates.
By the time of ripening, glucose and fructose predominate in the fruits, and only during storage of watermelon does sucrose accumulate, which is harmful to the figure. In addition, the fruits have a rich vitamin and mineral composition: B vitamins, beta-carotene, lycopene, potassium, calcium, copper, phosphorus, magnesium.
Watermelon stimulates digestion, improves intestinal function, activates metabolism, removes toxins from the body.Plant fiber, which fruit pulp is so rich in, absorbs water well and creates additional volume in the stomach, which is necessary to suppress appetite.
Besides, fiber speeds up the process of fat breakdown, this prevents local accumulations of subcutaneous fat, increases endurance and performance, which leads to increased physical activity and additional calorie burning.
Composition and properties
The main component of watermelon pulp is water. (90-92%), contains fats and carbohydrates in minimal quantities. Watermelon fruits are also rich in dietary fiber. The composition does not contain starch and cholesterol, but high concentrations of vitamins and minerals are found. Mineral salts contain calcium, potassium, zinc, magnesium, sodium, fluorine, iron, copper, manganese.
Among the vitamins, there is a high content of B vitamins (choline, riboflavin, thiamine, pyridoxine, pantothenic acid, thiamine), in second place is vitamin A (includes beta-carotene and beta-cryptoxanthin), followed in descending order by ascorbic and nicotinic acids, betaine, vitamins E and K.
Watermelon has a wide range of therapeutic activities, allows you to improve the health of the body as a whole, helps in the treatment of many diseases, serves as a good prevention of diseases of the cardiovascular, digestive, urinary and nervous systems.
The berry has a pronounced diuretic, carminative, antipyretic, antispasmodic, anti-inflammatory, laxative effect, participates in hematopoietic processes, normalizes water-salt balance and metabolism, removes waste and toxins from the body, relieves muscle pain, strengthens the immune system.
Advice. To get the most out of watermelon, it is advisable to eat your own fruit, grown without the use of pesticides. Otherwise, when choosing berries at the market or in a store, pay attention to external quality indicators. These are size, shape, stalk, sound, pattern, yellow soil spot, as well as storage conditions. After cutting a watermelon using a nitrate meter or improvised means, it is recommended to check the pulp for nitrate content.
Calorie content and BZHU
Watermelon is considered a low-calorie food. - 30 kcal per 100 g of fresh pulp. The protein concentration is relatively low - 0.6 g per 100 g of edible part, and there are practically no fatty substances at all - 0.2 g.
Fruits contain easily digestible carbohydrates:
- glucose - 1.58 g;
- fructose - 3.36 g;
- sucrose - 1.21 g;
- maltose - 0.06 g.
Due to the presence of fast carbohydrates, watermelon has a high glycemic index. — 75 units. Eating foods with a high GI is contrary to weight loss. So is it possible to eat watermelon during a diet in order to correct body weight and cleanse the body? The answer is unequivocal - yes. The fact is that the GI of watermelon itself is not very informative. The berry consists of 90-92% water, which is already beneficial for weight loss, helps cleanse the intestines of waste and toxins, and get rid of puffiness.
And the most important thing, carbohydrates in ripe fruits are represented by fructose and glucose, A harmful sugar appears only during storage. To lose weight and improve the health of the body, you can use ripe and high-quality fruits, but green and overripe ones are strictly contraindicated.
About other ways to lose extra pounds:
Why is brown rice good for weight loss?
Is it possible for those losing weight to eat watermelon?
Many Famous nutritionists advise using watermelon for weight loss. The diet is based on the fact that fruit pulp normalizes metabolism and improves digestion, and under the action of lipase, fats are broken down into fatty acids. The berry contains a lot of insoluble fiber, which absorbs and removes toxic substances and excess fluid from the body, provides quick and long-term saturation with one small portion, and allows you to avoid snacking.
Some experts believe that the watermelon diet is low in calories adversely affects health, because watermelon cannot contain a full range of vitamins and minerals. To meet the body's needs for micro- and macroelements, you need to include a variety of foods in your menu.
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Is it possible to eat watermelon on an empty stomach?
Points for and against"
The watermelon diet is one of the few that helps you lose 1 kg per day, and all thanks to the unique properties of the fruit. What is interesting about watermelon for those who want to lose weight:
- low calorie content (about 30-38 kcal depending on the variety) and low carbohydrate content (mainly glucose and fructose);
- fiber content, which helps remove waste and toxins from the intestines. Fiber helps control appetite, breaks down fats, improves digestion;
- natural laxative effect;
- diuretic properties, which help neutralize swelling and remove excess fluid from the body;
- concentration of high doses of folic acid, under its influence the levels of bad cholesterol decrease, fat metabolism returns to normal.
Arguments against losing weight on watermelons associated with an allergy to the product, a history of contraindications, mono-diets with the exclusion of other foods from the diet for more than 5 days in a row or more.
Harm and benefit
Watermelon can improve health in various conditions body and diseases, improve the functioning of a number of systems, and activate the burning of fat deposits.
Let's consider in detail, What are the benefits of watermelon for different systems and organs?:
- For the gastrointestinal tract. The high fiber content enhances intestinal motility, normalizes metabolism and improves digestion, has a mild laxative effect, and cleanses the intestines of waste and toxins.
- For the nervous system. Acts as a sedative, relieves irritation, eliminates anxiety and fear, promotes falling asleep and improves sleep, reduces the excitability of the central nervous system, has an antispasmodic effect, dilating the blood vessels of the heart.
- For the urinary system. Since fruit pulp consists of 90% water, when consumed, the amount of urine increases, along with which harmful toxic substances and salt deposits are removed. This does not create additional stress on the kidneys, which helps avoid the formation of stones and alleviates the condition of people suffering from inflammation of the renal pelvis and kidneys. Watermelon also has an anti-inflammatory effect.
- For the heart and blood vessels. Takes part in hematopoietic processes, increases the strength and elasticity of vascular walls, reduces their permeability, reduces the level of harmful cholesterol in the blood, stabilizes high blood pressure to normal levels. Due to its diuretic effect it eliminates swelling, which has a beneficial effect on arterial hypertension and heart failure. It also serves as a good prophylactic against coronary heart disease and atherosclerosis.
- For the musculoskeletal system. Relieves muscle pain, strengthens bone tissue, prevents the occurrence of osteoporosis, promotes better absorption of calcium, dissolves and removes uric acid salts from the body, normalizes metabolism and prevents excess salt deposits in the joints and kidneys.
Consumption of nitrate pulp can cause harm to health. Watermelon tends to accumulate nitrates in the edible part, which are toxic to the body in large quantities and can cause food poisoning, respiratory failure, disrupt the functioning of the digestive system, and provoke the growth and development of cancer cells.
Consumption of watermelon in people with allergies to the product It can also adversely affect your health and threaten the development of an allergic reaction in the form of rashes, peeling of the skin, itching, and swelling.
Is it possible for those losing weight to eat watermelon at night?
Is it possible to eat watermelon at night? Nutritionists answer unequivocally - yes, only a small portion. The fact is that The fruit, with its low calorie content, satisfies hunger quite well and provides quick and long-lasting satiety, which makes it possible not to consume harmful foods.In addition, the serotonin contained in the fruit plays an important role in the functioning of the central nervous system. It activates brain activity, protects against the aggressive effects of unwanted external stimuli, relieves stress, and relieves insomnia.
The benefits or harms of eating watermelon at night depend on the portion eaten. A large amount of pulp can cause frequent urination and cause swelling after waking up, which is due to the high water content in the composition.
For reference. Sexologists and urologists recommend that men eat watermelon in the evening before bed. Arginine in the fruit has a beneficial effect on the functioning of the reproductive system: it increases blood flow to the external genital organs, is responsible for sexual health and libido, and ensures the achievement and maintenance of an erection sufficient for sexual intercourse.
Watermelon diet: menu options and diet duration
The diet can consist of one watermelon (mono-diet) or include an extended list of products. The mono-diet is designed for 5 days. Due to the low calorie content and unbalanced diet, increased urination, and changes in stool consistency, such a weight loss program can be recommended for people who do not have health problems. The diet includes watermelon pulp at the rate of 1 kg per 10 kg of human body weight + 1.5-2.5 liters of purified still water. The entire volume of food is divided into 5-6 meals.
The gentle watermelon diet is eating watermelons for 10 days. (1 kg per 10 kg weight). Allowed products include rye, bran or whole grain bread. In this case, it is necessary to consume at least 1.5 liters of free liquid.This could be distilled water, herbal teas, green tea without sugar.
Advice. With any diet option, it is recommended to additionally take complex preparations containing an assortment of vitamins and minerals.
How many kg can you lose weight and over what period?
Maximum result – minus 10 kg in 10 days. This is possible if you add exercise to your diet. However, such rapid weight loss can harm your health and slow down your metabolism. Therefore, the best option would be a ten-day gentle diet, with which you can lose from 3 to 7 kg of excess weight.
Quitting the diet
Exit from the watermelon diet should be gradual. To ensure that the efforts made are not in vain, and the lost kilograms are not returned with interest, nutritionists do not recommend abusing “junk foods.”
Habitual foods are introduced into the diet gradually and in small portions. At first it is low-calorie cottage cheese, cheese, fermented milk products, after a few days you can add lean salads, vegetable soups with water, then lean meat (chicken, veal) and fish. All this time, do not forget to eat fresh watermelon pulp daily at the rate of 1 kg per 30 kg of weight.
Advantages and disadvantages of the watermelon diet
| pros | Minuses |
| Guaranteed weight loss | The watermelon diet has contraindications, so before you start losing weight, you should consult your doctor. |
| No need to cook or count calories | The diet is unbalanced, and in order not to harm the body, you need to follow a dietary regime for no more than 10 days in a row |
| If you exit the diet correctly, you can maintain the results obtained for a long time. | Risk of allergic reactions and food allergies |
| Cleanses the body well, relieves swelling | Frequent urination and changes in stool consistency may occur. |
| The food is tasty, summery and healthy | Due to the increased content of fruit acids, watermelon pulp can irritate the mucous membranes in the presence of erosive and ulcerative pathologies of the gastrointestinal tract, acute liver and kidney diseases |
| Provides quick and long-lasting satiety, making the diet easier to tolerate and the risk of failure is minimal | |
| Availability. The seasonal market price for 1 kg of watermelon varies between 25-35 rubles, so on average 150-200 rubles are needed per day of the diet. |
Fasting day on watermelon
Watermelon can help detoxify your body. Since fruit pulp has a pronounced absorbent effect, it cleanses the liver, kidneys, blood and intestines well. For those who want to get rid of a couple of extra pounds, a one- or two-day fasting day is ideal.
During the day, you can only eat fresh fruit pulp and drink plenty of water.. Despite the fact that watermelon itself is 90% water, free liquid is necessary to speed up the process of eliminating waste and toxins.
Important! Due to its low calorie content, this diet is considered strict, so it can be used no more than once every 10-14 days.
Contraindications
Despite the effectiveness and usefulness of watermelons for weight loss, such the diet has contraindications. The consumption of watermelons is limited by such diseases and pathological conditions as:
- urolithiasis and other problems with the urinary system;
- allergy to watermelon;
- diseases of the digestive system of an erosive and ulcerative nature, especially in the acute stage: gastritis, peptic ulcer of the stomach and duodenum;
- diabetes mellitus type 2 and 3;
- diarrhea.
Women who are pregnant or breastfeeding should eat watermelons with caution., children and adolescents, elderly people.
Tips and tricks
Following certain rules will help you get the most out of watermelon. consumption of fresh pulp as part of fasting days and dietary programs:
- Do not buy fruits before August; most likely, they contain nitrates, which accelerate the growth and ripening of melons.
- Choose large, but not heavy watermelons. Ideally, the fetus should weigh 6-11 kg.
- Pay attention to appearance. A ripe berry of appropriate quality will have a dry stalk, a shiny top layer without a matte coating, and a small yellow earthen spot on the side.
- Do not take limp fruits; the content of vitamins and minerals in them has decreased as a result of long-term storage.
- For dinner when losing weight, eat a small portion of watermelon - 200-250 g.
- It is mandatory to adhere to the drinking regime - from 1.5 to 3 liters of clean water per day. You can have several cups of green unsweetened tea.
- Exit from the diet should be gradual.
- The last meal should not be later than 18.00.
- After completing the diet, it is important to limit harmful carbohydrates, unhealthy foods, and not consume sugar, if possible replacing it with a small portion of natural honey.
And the most important thing, To speed up the process of losing weight and consolidate the result, be sure to go in for sports. Physical activity helps avoid the feeling of bloating, excessive gas formation, and improves skin condition.
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Reviews of those losing weight
The watermelon diet has many reviews. Those who have experienced this diet for themselves say that positive results are noticeable after just a few days of this diet. After 2-3 days, you feel light, bowel function normalizes, and upon completion of the course, a weight loss of several kilograms is noted.
Olga, 32 years old: “I always look forward to summer and watermelons. Eat delicious sweet fruits and lose weight. It’s probably impossible to think of an easier way to get rid of extra pounds. As a bonus, you get well-groomed, healthy skin and a good mood.”.
Christina, 25 years old: “Every year I follow a watermelon diet. The effect is great. It takes 5-6 kg in 10 days, and if you combine it with summer active recreation, you can achieve better results. My personal record is minus 8.5 kg. In addition, the diet is not expensive and is easily tolerated.”.
Claudia, 42 years old: “I found for myself the best way to use watermelon for weight loss - these are fasting days. I tried a mono-diet designed for 10 days, but it was difficult to eat only fruit pulp, water and a few slices of rye bread. Due to the reduced calorie content, I experienced only a short-term feeling of satiety; after 1-1.5 hours I was tormented by hunger. And fasting days are easily tolerated, give a feeling of lightness in the stomach, and improve overall well-being. During the watermelon season, every 10 days I arrange a one-day fasting day. Very pleased with the results and appearance".
Conclusion
According to nutritionists, the watermelon diet is one of the most successful: it is effective, healthy and satisfying, improves the functioning of the digestive system, improves the condition and color of the skin, removes waste and toxins, and increases vitality.