For some reason, it is generally accepted that in summer the fat accumulated during the winter evaporates on its own due to an active lifestyle. No matter how it is! Many of us, getting rid of light shorts and loose sundresses at the end of the season, realize that we have gained considerable weight. Immediately, one remembers the funny barbecue outings, the cozy gatherings in an ice cream parlor and the exotic flavors enjoyed at a foreign resort.
But this is not the time to lose heart, you have to act! August-September is watermelon time, and the sugar pulp of a striped berry is not only delicious, but also beneficial for those dreaming of losing weight. Nutritionists call the watermelon diet one of the most effective and gentle. During it, you will not have to face the torturous feeling of hunger that hinders living and working. You just have to follow the diet, and the positive dynamics will not last long.
What is the effectiveness of the watermelon diet
Watermelon pulp is a storehouse of valuable micro- and macronutrients, vitamins and organic acids. The salts of iron, phosphorus, magnesium, potassium and sodium contained in it have a beneficial effect on the activity of the digestive, hematopoietic and cardiovascular systems. Watermelon fibers help cleanse the body of toxins and eliminate harmful cholesterol. The acid-base balance is regulated by the presence of alkaline compounds in the product, and the pectin fibers normalize intestinal motility. In addition, regular consumption of watermelon is an excellent cancer prevention.
How to calculate the part
No matter how invaluable the benefits of watermelon are, uncontrolled eating of juicy pulp, as, indeed, of any product, can lead to catastrophic consequences - diarrhea, vomiting and severe stomach pain.
The formula for calculating an individual daily amount is simple: 1 kg of watermelon pulp for every 10 kg of your weight. This means, if you weigh 60 kg, without risk to health, you can eat no more than 6 kg of watermelon, of course, not in one reduction, but by dividing it into equal parts.
Watermelon diet options
If you are afraid that during the diet you will only need to eat watermelon pulp, then this is not the case. Stunning berries with stripes work well with other foods, thus allowing you to diversify the menu. Choose the version of the watermelon diet that suits you:
- With melon: the "bun" of sugar comes to the aid of the famous aromatic relative - melon. During this diet, you eat light and low-calorie foods (low-fat cottage cheese, hard cheese, lean meats, vegetables) and melon slices serve as a snack.
- With kefir: very good in the heat of summer. Within 3 days, you consume only the pulp of a striped berry and kefir-zero (you can get 1%). The interval between meals is 3 hours.
- With black bread: a good option for those who lack flour during a diet. Simply alternate watermelon slices with rye toast and become almost 1 kg lighter per day. The duration of the course is 10 days.
- With cucumber: for 2 weeks eat only watermelons and cucumbers (1 kg per day). It is allowed to "dilute" the daily menu with 1-2 rye breads and a glass of zero yogurt.
- With rice: This option only allows watermelon and rice (boiled, wild or brown). Daily rate of products: rice - 100 g, watermelon pulp - not more than 1 kg for every 20 kg of weight.
- Cottage cheese: the optimal weight loss program for dessert lovers. For breakfast and afternoon tea, you eat low-fat cottage cheese (150-200 g each), and for the rest of the meal, enjoy the pulp of a striped berry.
- With buckwheat porridge: an option that allows you to lose weight without feeling hungry. Buckwheat (1 kg per day) in water without oil is allowed, watermelon (not more than 5 kg per day), salads with fresh vegetables and non-carbonated soft drinks (green and herbal tea, lemon water) without sugar.
- Watermelon protein is the ideal diet for those who eat meat. It is allowed to eat lean meat, low-fat fish, watermelon (2 kg per day) and dairy products (low-fat yogurt, zero-fat kefir, 1% milk). The optimal course duration is 10 days.
Sitting on a watermelon diet, keep in mind that, first of all, a weight loss course means giving up starchy foods, sweets, salt, carbonated and alcoholic beverages. Coffee lovers can replace their morning tea with a cup of your favorite beverage.
Duration of watermelon diet
So the decision to lose weight is made. Now assess the scale of the problem (the number of extra pounds) and your willpower. Now choose a course of suitable duration:
- 1, 2, or 3 days is a strong but effective discharge from the body, during which only pulp and watermelon juice (water, green tea) are allowed to be consumed.
- 5, 7, 10 or 14 days - softer programs in which watermelon "works in team" with other products.
Try not to show excessive fanaticism, because only an absolutely healthy person can resist a long course of mono-diet (watermelon diet is such) without unpleasant consequences.
Menu
According to many people for weight loss, the most successful watermelon diet courses are the five-day ones, which allows you to use, in addition to watermelons, other low-calorie foods.
Here is what your meal plan for this period will look like:
Day 1
First breakfast:
- half a cup of tea (preferably green) or clean non-carbonated water;
- 1 soft-boiled chicken egg;
- a small portion of each porridge in water.
Second breakfast: 2-3 slices of watermelon.
Dinner:
- salad (cucumber + tomato) with olive oil;
- 200 g lean fish;
- green tea.
Snack: watermelon slices.
Dinner (3-4 hours before bedtime): watermelon.
Day 2
First breakfast:
- 200 g fat-free cottage cheese without sugar;
- 2-3 slices of watermelon;
- half a cup of tea or water (optional).
Second breakfast: a serving of watermelon.
Dinner:
- unsalted rice porridge in oil-free water;
- shalqiri.
Snack:
- 50 g low-fat cottage cheese without sugar;
- 2 slices of watermelon.
Dinner: cook the same as for lunch.
Day 3
First breakfast:
- sugar-free tea;
- 180 g nonfat cottage cheese;
- fruit salad (half a green apple + watermelon).
Second breakfast: watermelon - 2 small slices.
Dinner:
- 100 g of boiled chicken breast;
- salad (fresh cucumber + herb), seasoned with olive oil or lemon juice.
- tea or water.
Snack: watermelon.
Dinner: vegetables - boiled, stewed or steamed.
Day 4
First breakfast:
- a serving of oil-free oats. Can be boiled or steamed overnight in a thermos;
- a small slice of hard cheese;
- tea.
Second breakfast: watermelon - 2-3 slices.
Dinner:
- 250 g of lean meat cooked in a double boiler or grill;
- vegetable salad (tomatoes + bell peppers + cucumbers) with olive oil;
- water.
Snack: some slices of watermelon.
Dinner:
- low-fat cottage cheese - 100 g;
- 1 pear or green apple.
Day 5
First breakfast:
- fruit salad (watermelon + green apples + prunes);
- tea.
Second breakfast: watermelon.
Dinner:
- fresh vegetable soup;
- a slice of black bread;
- tea.
Snack: 1 chicken egg (hard boiled or omelet).
Dinner: "companion" part of watermelon - 400 g.
By eating this way, during the course, you can lose up to 4-5 kg. If you need to lose more and still have the strength to keep going, try to stay on this diet not 5 but 10 days. Therefore, the menu of the first day is similar to the menu of the sixth day, etc.
How to get out of the watermelon diet
Completing the diet course does not mean at all that you can violently jump on the previously banned smoked meats, pickles and sweets, as the kilograms lost with so much difficulty can quickly return to their original places. Continue to eat light and healthy foods such as whole grains, fresh and cooked vegetables, fruits, cooked meats and lean fish. Pieces of a rather boring watermelon can be reduced, but you should not completely exclude the striped grain from the menu. The transition will last as long as the diet itself.
Contraindications
The benefits of watermelon are an indisputable fact, but not everyone can consume it in large quantities. At risk are people with pathology of the kidneys, choleretic and genitourinary system. The wonderful berry is contraindicated in the last trimester of pregnancy, during lactation and in diabetes mellitus.
And remember! A diet with watermelon will help you achieve the desired result, but to maintain it, you will need to lead a healthy lifestyle, quit smoking and alcohol abuse, and say goodbye to buns. daily. You can afford it! Good luck!