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Everything You Need To Know About the Watermelon Diet

watermelon diet for weight loss

What Is the Watermelon Diet?

The watermelon diet is a diet in which you eat lots of watermelons every day. There is no one official watermelon diet, and there are various versions of the watermelon diet floating on the internet.

Some watermelon diets require that you eat watermelon in every meal. Another requires you to eat only watermelon for 3 days. Lastly, some require that you eat watermelon only for snacks.

It is not surprising that watermelon is being used as a way to lose weight. The fruit is very nutritious and has characteristics that are ideal for weight loss.

To begin with, watermelon’s watery nature aids your body to be well hydrated throughout the day and more importantly, easily tricks your stomach into thinking that it’s already full.

The fiber content in the fruit, although moderate, also helps to make you feel fuller for a longer time.

If you are one of those people who find it difficult to drink 8 glasses of water daily, then consuming watermelon can be an easy option as the fruit contains more than 91% water.

How Does the Watermelon Diet Work?

So how does the watermelon diet work?

The watermelon diet works in several ways.

First, the watermelon diet is a low-calorie diet and works by making your body burn more calories than it is consuming.

Second, in the watermelon diet, you are required to eliminate most processed foods while consuming the nutrients from watermelon, which is supposed to detox your body. Through the detoxification process, the fat cells that were storing the toxins are released from your body.

A unique feature of the watermelon diet is that you will be receiving plenty of fluids while consuming the fruit. Even just the mere act of chewing and swallowing makes you feel as if you already ate lots of food, but actually it’s just a fruit rich in water content!

The rind in the watermelon is edible and actually is very nutritious.

For those with a sweet tooth, the watermelon diet helps by providing 6 grams of natural sugar per 100 grams of watermelon.

How To Do the Watermelon Diet

There is no one-size-fits-all watermelon diet plan for all dieters. In the end, you just have to look for what suits you best.

For the watermelon diet to be successful, you must stick to the allowed foods. You should avoid junk foods, alcohol, and highly processed foods.

Below are 3 sample versions of the watermelon diet.

#1 Three Day Watermelon Fast

The first version of the watermelon diet is to consume only watermelon for 3 days.

The recommended amount is to eat at least 26 cups of watermelon a day. This adds up to about 1,200 calories, which is the minimum amount of calories to prevent your metabolism from slowing.

You can eat the watermelon at any time. Below is a sample watermelon fast meal plan.

Meal What To Eat
Breakfast 6 cups of watermelon and coffee
Lunch 10 cups of watermelon and coffee
Dinner 10 cups of watermelon and tea

Zero-calorie drinks such as coffee and tea are allowed. Coffee is recommended as it helps with preventing hunger.

#2 Watermelon In Every Meal

This version of the watermelon diet requires you to add watermelon to every meal.
The recommended length is typically 5 to 6 days, and no snacks are allowed.

Below is a sample 5-day watermelon diet meal plan (1).

    
Day 1Breakfast
• 1 slice watermelon
• 1 cup of green tea or coffee
Lunch
• Boiled lean beef, 150 grams
• Cooked rice, 150 grams
• 1 slice watermelon
Dinner
• Cottage cheese, 60 grams
• 1 slice whole wheat bread
• 1 slice watermelon
Day 2Breakfast
• 1 slice toast
• 1 slice watermelon
• 1 cup of green tea or coffee
Lunch
• Boiled skinless chicken, 100 grams
• 1 slice whole wheat bread
• 1 slice watermelon
Dinner
• Grilled fish of any kind, 100 grams
• Cooked rice, 100 grams
• 2 slices watermelon
Day 3Breakfast
• 1 slice toast
• 1 slice watermelon
• 1 cup of green tea or coffee
Lunch
• 50 grams pasta with tomato sauce
• 3 slices watermelon
Dinner
• Vegetable-only salad
• Unlimited watermelon
Day 4Breakfast
• 2 slices watermelon
Lunch
• 1 slice whole wheat bread
• Broccoli soup, 1 bowl (puree 3 boiled broccolis with salt)
• 2 slices watermelon
Dinner
• 3 oven-baked potatoes
• 2 slices watermelon
Day 5Breakfast
• 3 slices watermelon
Lunch
• Boiled lean beef, 150 grams
• Unlimited watermelon
Dinner
• Cottage cheese, 60 grams
• 1 slice whole wheat bread
• 3 slices watermelon

#3 Two Meals and Watermelon For Snacks

This version of the watermelon diet allows for 2 meals and only watermelon as snacks. Non-caloric drinks such as coffee and green tea are allowed throughout the day.

The meals should include a reasonable portion of lean protein such as lean beef, skinless chicken, or fish. They should also include a small bowl of rice or a large portion of fresh vegetables.

Only 2 to 3 slices of watermelon are allowed as snacks.

Again the recommended length is about 5 to 6 days.

Below is a sample meal plan. A similar meal plan should be followed for a period of 5 to 6 days.

Sample Daily Meal Plan

MealWhat To Eat
BreakfastCoffee, black tea, or green tea, without sugar or milk
Snack2-3 slices watermelon
Lunch• 12 ounces lean beef, chicken, or fish, boiled or grilled
• 100 grams of cooked rice
Snack2-3 slices watermelon
Dinner• 12 ounces lean beef, chicken, or fish, boiled or grilled
• 1 large plate of vegetable salad or grilled vegetables

A small portion of salad dressing is allowed with the vegetable salad.

Watermelon Diet Exercise

If you plan to incorporate exercise during the watermelon diet, keep your workout sessions light. Since the watermelon diet only gives a very minimal amount of calories, extremely intense workouts can make you feel dizzy and exhausted.

The good news is, based on multiple studies (2, 3), watermelon has shown to alleviate muscle pain, due to its l-citrulline content. L-citrulline is an amino acid that appears to protect against muscle pain.

For best results, eat the watermelon prior to your workouts.

According to a study in the African food and chemistry journal, 7 men were provided 500 ml of natural watermelon juice with citrulline powder 1 hour prior to working out. The study concluded that their intestines absorbed the citrulline more from the watermelon juice than from the supplements.

Benefits of the Watermelon Diet

Here’s a list of benefits of the watermelon diet:

  • As watermelon is made up of more than 91% water, you will be well hydrated
  • Getting natural fruit water from watermelon is a nutritious alternative to regular tap water or even filtered water
  • Watermelon contains a powerful antioxidant called lycopene, which helps further with the detox process
  • You can eat the watermelon rind and seeds, which are both highly nutritious
  • Watermelon contains a wide variety of vitamins and minerals including magnesium, potassium, Vitamin A, Vitamin B6, and Vitamin C

Precautions When Going On the Watermelon Diet

The watermelon diet is effective and helps dieters to lose weight fast. However, if not done correctly, it can cause some negative consequences.

Here are some of the precautions when going on the watermelon diet:

  • Due to lack of dietary protein and good fats, the 3-day watermelon fast should not be done by young children, persons with compromised immune system or pregnant women
  • In order to maintain the weight loss and avoid yo-yo dieting, you should stick to a healthy diet and regular exercise routine after the watermelon diet
  • This diet is not recommended for long-term
  • There should be a sufficient break before re-starting the watermelon diet

Tips When Going On the Watermelon Diet

  • You should not do the watermelon diet if you have pre-existing health conditions or are pregnant
  • Eat ripe watermelons, for maximum nutritional value
  • As part of the detox process, you may experience detox symptoms such as headaches, back pain, sweating, rashes, and/or cold-like symptoms. If you experience these symptoms, drink plenty of water to help flush out the toxins from your body.
  • If you feel sick or dizzy from the diet, stop the diet right away
  • Make sure to get enough sleep to maintain your metabolism and prevent hunger. Sleep will also ensure you have enough energy to get through the day while you are on this very low-calorie diet.
Sources
(1) lifejacks; The Watermelon Diet: Cleanse your body and lose weight simultaneously: https://www.lifejacks.com/the-watermelon-diet-cleanse-your-body-and-lose-weight-simultaneously/
(2) E Times; This new Weight loss diet is for Watermelon lovers! But should you really do it?: https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/this-new-weight-loss-diet-is-for-watermelon-lovers-but-should-you-really-do-it/articleshow/63611885.cms
(3) Dr. Mercola; 6 Things You Didn’t Know About Watermelon: https://articles.mercola.com/sites/articles/archive/2014/07/21/watermelon-nutrition.aspx