For some reason, it is generally accepted that fats accumulated in summer and winter evaporate spontaneously due to an active lifestyle. Anyway! Most of us who come out of light shorts and open sundresses at the end of the season realize that we have gained a significant amount of weight. One immediately remembers the fun walks to the barbecue, the cozy parties in the ice cream parlor and the exotic delicacies tasted at the outdoor resort.
But now is not the time to give up! August-September is the time of watermelon, and striped berry sugar pulp is not only tasty, but also useful for those who want to lose weight. Nutritionists call the watermelon diet one of the most effective and delicate. During this time, you will not experience an unbearable hunger that prevents you from living and working. You just need to follow a diet and the positive dynamics will not last long.
What is the effectiveness of watermelon diet
Watermelon pulp is a storehouse of valuable micro and macronutrients, vitamins and organic acids. Contains iron, phosphorus, magnesium, potassium and sodium salts, which have a beneficial effect on the digestive, hematopoietic and cardiovascular systems. Watermelon fiber helps 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 pectin fibers normalize intestinal motility. In addition, regular use of watermelon is an excellent prevention of cancer.
How to calculate the share
No matter how invaluable the benefits of watermelon, uncontrolled consumption of juicy pulp like any other product can lead to disastrous consequences - diarrhea, nausea and severe stomach pain.
The formula for calculating the individual daily allowance is simple: 1 kg of watermelon pulp for every 10 kg of body weight. That is, if you weigh 60 kg, you can eat no more than 6 kg of watermelon without risk to health, of course, not in one sitting, but in equal parts.
Watermelon diet options
This is not the case if you are afraid that you will only need to eat watermelon pulp during the diet. Striped miracle berries work well with other foods, thus allowing you to diversify the menu. Choose the watermelon diet that suits you:
- With melon: the famous aromatic relative - melon - sugar comes to the aid of "bread". During this diet, you eat light, low-calorie foods (low-fat cottage cheese, hard cheese, lean meat, vegetables), and melon slices serve as a healthy snack.
- With kefir: very good in summer heat. For 3 days you consume only striped berry pulp and kefir-zero (you can take 1%). The interval between meals is 3 hours.
- With black bread: a good choice for those who miss the flour during the diet. You simply replace the watermelon slices with rye toast and lose about 1 kg per day. The duration of the course is 10 days.
- With cucumber: for 2 weeks you eat only watermelon and cucumber (1 kg per day). It is allowed to "dilute" the daily menu with 1-2 rye toast and a glass of zero yogurt.
- With rice: This option only allows watermelon and rice (boiled, wild or brown). The daily norm of products: rice - 100 g, watermelon pulp - no more than 1 kg for every 20 kg of body weight.
- With cottage cheese: the optimal weight loss program for dessert lovers. For breakfast and afternoon tea, eat low-fat cottage cheese (150-200 g each), and for the rest of the meal, taste the striped berry pulp.
- With buckwheat porridge: an option that allows you to lose weight without feeling hungry. Buckwheat (1 kg per day), watermelon (not more than 5 kg per day), fresh vegetable salads and non-alcoholic non-carbonated drinks (green and herbal tea, lemon water) in sugar-free water.
- Watermelon protein is an ideal diet for meat eaters. Lean meat, low-fat fish, watermelon (2 kg per day) and dairy products (low-fat yogurt, zero-fat kefir, 1% milk) are allowed. The optimal course duration is 10 days.
Sitting on a watermelon diet, remember that first and foremost, a weight loss course means giving up starchy foods, sweets, salt, fizzy and alcoholic beverages. Coffee lovers can replace morning tea with a glass of your favorite drink.
Duration of watermelon diet
So it was decided to lose weight. Now evaluate the scale of the problem (the number of extra pounds) and your will. Now choose a suitable course:
- 1, 2 or 3 days is a hard but effective emptying of the body, during which time you are allowed to consume only watermelon pulp and liquid (water, green tea).
- 5, 7, 10 or 14 days - softer programs where watermelon "works in a team" with other products.
Try not to show excessive fanaticism, because only a completely healthy person can withstand a long mono-diet course (watermelon diet is like this) without unpleasant consequences.
Menu
According to many weight loss people, the most successful of the watermelon diet courses is a five-day diet that allows you to use other low-calorie foods in addition to watermelons.
What will your meal plan look like for this period:
Day 1
First breakfast:
- half a cup of tea (preferably green) or pure still water;
- 1 soft-boiled chicken egg;
- a small portion of any porridge over water.
Second breakfast: 2-3 slices of watermelon.
Supper:
- salad with olive oil (cucumber + tomato);
- 200 g of lean fish;
- green tea.
Snack: watermelon slices.
Dinner (3-4 hours before bedtime): watermelon.
2 nd day
First breakfast:
- 200 g of sugar-free cottage cheese;
- 2-3 slices of watermelon;
- half a cup of tea or water (optional).
Second breakfast: a piece of watermelon.
Supper:
- unsalted rice porridge in skim water;
- watermelon.
Snack:
- 50 g of low-fat cottage cheese without sugar;
- 2 slices watermelon.
Dinner: we cook as for dinner.
3rd day
First breakfast:
- sugar-free tea;
- 180 g of nonfat cottage cheese;
- fruit salad (half a green apple + watermelon).
Second breakfast: watermelon - 2 small slices.
Supper:
- 100 g of boiled chicken breast;
- spicy salad with olive oil or lemon juice (fresh cucumber + greens).
- tea or water.
Snack: watermelon.
Dinner: vegetables - cooked, boiled or steamed.
4th day
First breakfast:
- portion of nonfat oatmeal. It can be boiled or steamed in a thermos overnight;
- a small slice of hard cheese;
- tea.
Second breakfast: watermelon - 2-3 slices.
Supper:
- 250 g of any lean meat cooked in a double boiler or grill;
- vegetable salad with olive oil (tomato + bell pepper + cucumber);
- su.
Snack: a few slices of watermelon.
Supper:
- low-fat cottage cheese - 100 g;
- 1 pear or green apple.
5th day
First breakfast:
- fruit salad (watermelon + green apple + plum);
- tea.
Second breakfast: watermelon.
Supper:
- fresh vegetable soup;
- a slice of black bread;
- tea.
Snack: 1 chicken egg (hard boiled or omelet).
Dinner: "shock" part of watermelon - 400 g.
Eating this way, you can lose up to 4-5 kg during the course. If you need to lose more and still have the strength to continue, try to keep this diet for 10 days instead of 5. Accordingly, the menu of the first day is similar to the menu of the sixth day, and so on.
How to get out of the watermelon diet
The end of the diet does not mean that you can eat ruthlessly on previously banned smoked meat, pickles and confectionery, because the kilograms lost with such difficulty can quickly return to their original place. Continue to eat light, healthy foods such as grains, fresh and cooked vegetables, fruits, cooked meats and lean fish. Parts of a very boring watermelon can be reduced, but striped berries should not be completely excluded from the menu. The transition will take as long as the diet itself.
Contraindications
The benefits of watermelon are undeniable, but not everyone can consume it in large quantities. The risk group includes people with pathology of the kidneys, choleretic and genitourinary systems. Miracle berries are contraindicated in the last trimester of pregnancy, lactation and diabetes mellitus.
And remember! Watermelon diet will help you achieve the desired result, but to maintain it, you will need to lead a healthy lifestyle, avoid smoking and alcohol, as well as say goodbye to daily bread and cheese cakes. You can manage! Good luck!