Why is watermelon useful for losing weight, is it possible to eat it while fighting obesity, options for a watermelon diet
In diet programs aimed at losing weight and unloading the body, seasonal fruits are often used. In the period from mid-August to the end of September, nutritionists recommend using watermelon for weight loss. Despite the high glycemic index (about 75-80 units), its caloric content is low and amounts to 30 kcal per 100 g of pulp, which makes it possible to actively use the fruits of watermelon 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, is it possible for those who are losing weight to eat watermelon, menu options and diet duration, advantages and disadvantages of weight loss programs on watermelons, contraindications.
The content of the article
Watermelon for weight loss
Watermelon lovers can not only enjoy their taste, but also get rid of excess weight. When dieting, watermelons are allowed to be included in the diet, because they are low in calories, practically do not contain fats and harmful carbohydrates.
By the time of ripening, glucose and fructose predominate in the fruits., and only in the process of storing watermelon sucrose harmful to the figure accumulates. 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 bowel function, activates metabolism, removes toxins from the body. Vegetable fiber, which is so rich in fruit pulp, absorbs water well, creates additional volume in the stomach, which is necessary to suppress appetite.
Besides, fiber accelerates the breakdown of fats, this prevents local accumulations of subcutaneous fat, increases endurance and performance, which leads to an increase in physical activity and additional burning of calories.
Composition and properties
The main constituent of watermelon pulp is water (90-92%), contains minimal amounts of fats and carbohydrates. Also, the fruits of watermelon are 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.
Of the vitamins, a high content of B vitamins is noted (choline, riboflavin, thiamine, pyridoxine, pantothenic acid, thiamine), followed by vitamin A (including beta-carotene and beta-cryptoxanthin), followed by ascorbic and nicotinic acids, betaine, vitamins E and K.
Watermelon has a wide range of therapeutic activities, allows you to improve 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 the processes of hematopoiesis, normalizes the water-salt balance and metabolism, removes toxins and toxins from the body, relieves muscle pain, strengthens the immune system.
Council. To get the most out of the watermelon, it is advisable to eat your own crop, grown without the use of pesticides.Otherwise, when choosing berries in the market or in a store, pay attention to external quality indicators. These are size, shape, stalk, sound, pattern, yellow spot of earth, and storage conditions. After cutting the watermelon with a nitrate meter or improvised means, it is recommended to check the pulp for nitrate content.
Calorie content and BZHU
Watermelon is classified as 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 fatty substances are practically absent altogether - 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 in the composition, watermelon has a high glycemic index - 75 units. Eating high GI foods is contrary to weight loss. So is it possible to use watermelon with a diet in order to correct body weight and cleanse the body? The answer is unequivocal - yes. The fact is that the GI of a watermelon itself is not very informative. The berry is 90-92% water, which is already favorable for losing weight, helps cleanse the intestines of toxins and toxins, and get rid of puffiness.
And the most important thing, carbohydrates in ripe fruits are represented by fructose and glucose, and bad sugar appears only during storage. To reduce weight and improve the body, you can use ripe and high-quality fruits, and green and overripe are categorically contraindicated.
About other ways to lose extra pounds:
Why brown rice is good for weight loss
Is it possible for those who are losing weight to eat watermelon
Many famous nutritionists advise using watermelon for weight loss... The diet is based on the fact that the 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 from the body, excess fluid, provides fast and long-term saturation with one small portion, and allows you to refuse snacks.
Some experts believe that the watermelon diet is due to its low calorie content. adversely affects health, because watermelon cannot contain a full set of vitamins and minerals. To meet the body's needs for micro and macro elements, you must include a variety of products 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 to remove 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 poor carbohydrates (mainly glucose and fructose);
- content of fiber, due to which toxins and toxins are removed from the intestines. Fiber helps control appetite, breaks down fats, improves digestion;
- natural laxative effect;
- diuretic properties that allow you to neutralize puffiness and remove excess fluid from the body;
- concentration of high doses of folic acid, under its action, the indicators of harmful cholesterol are reduced, the metabolism of fats 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 organism and diseases, to establish the functioning of a number of systems, to activate the burning of body fat.
Let's consider in detail, how is watermelon useful for different systems and organs:
- For the organs of the gastrointestinal tract... The high fiber content enhances intestinal peristalsis, normalizes metabolism and improves digestion, has a mild laxative effect, cleanses the intestines from toxins and toxins.
- For the nervous system... It 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 vessels of the heart.
- For the urinary system... Since the fruit pulp is 90% water, when consumed, the amount of urine increases, along with which harmful toxic substances and salt deposits are removed. This does not create an additional load on the kidneys, which helps to avoid the formation of stones and alleviates the condition of people suffering from inflammation of the renal pelvis and kidneys. Also, watermelon has anti-inflammatory effects.
- For the heart and blood vessels... It takes part in the processes of hematopoiesis, increases the strength and elasticity of the vascular walls, reduces their permeability, reduces the level of harmful cholesterol in the blood, stabilizes high blood pressure to the level of normal values. Due to the diuretic action, it eliminates puffiness, which has a beneficial effect on arterial hypertension, heart failure. Also serves as a good preventive measure against coronary heart disease, atherosclerosis.
- For the musculoskeletal system... It relieves muscle pain, strengthens bone tissue, prevents osteoporosis, promotes better calcium absorption, dissolves and removes uric acid salts from the body, normalizes metabolism and prevents excess salt deposits in joints and kidneys.
Eating nitrate pulp can be harmful to health... Watermelon tends to accumulate nitrates in the edible part, which are toxic to the body in large quantities and can provoke food poisoning, respiratory failure, disrupt the digestive system, provoke the growth and development of cancer cells.
Drinking watermelon in people with food allergies it can also adversely affect health and threatens the development of an allergic reaction in the form of rashes, peeling on the skin, itching, swelling.
Is it possible for those who are losing weight to eat watermelon at night
Can I eat a watermelon at night? Nutritionists answer unequivocally - yes, only a small portion. The fact is that fruit, with its low calorie content, satisfies hunger well, provides quick and long-term saturation, which makes it possible not to eat harmful products. In addition, the serotonin contained in the fruit plays an important role in the functioning of the central nervous system. It activates the activity of the brain, protects against the aggressive effects of unwanted external stimuli, relieves stress, relieves insomnia.
The benefits or harms of drinking watermelon at night depends on the portion eaten.... A large amount of pulp can cause frequent urination, provoke puffiness after waking up, which is associated with a high water content in the composition.
For reference. Sexologists and urologists recommend that men consume watermelon in the evening before bedtime. Arginine in the composition of the fruit has a beneficial effect on the functioning of the reproductive system: it enhances blood flow to the external genital organs, is responsible for sexual health and sexual desire, ensures the achievement and maintenance of an erection sufficient for intercourse.
Watermelon diet: menu options and diet duration
The diet can consist of either one watermelon (mono-diet), or include an extended list of foods... The mono-diet is designed for 5 days. Due to the low calorie content and an unbalanced diet, increased urination, changes in stool consistency, such a weight loss program can be recommended for people with no 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 sparing watermelon diet is eating watermelons for 10 days (1 kg per 10 kg weight). Permitted products include rye, bran, or whole grain bread. In this case, it is necessary to consume at least 1.5 liters of free liquid. It can be distilled water, herbal teas, sugar-free green tea.
Council. With any variant of the diet, 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 sports are included in the diet. However, such a rapid weight loss can harm health, slow down the metabolism. Therefore, the best option would be a ten-day sparing diet, with which you can lose from 3 to 7 kg of excess weight.
Exiting the diet
The exit from the watermelon diet should be gradual... So that the efforts made are not in vain, and the lost kilograms are not returned with interest, nutritionists do not recommend to abuse "harmful products".
Familiar food is introduced into the diet gradually and in small portions.... First, it is low-calorie cottage cheese, cheese, dairy products, after a few days you can add lean salads, vegetable soups on the water, then lean meat (chicken, veal) and fish. All this time, do not forget to eat fresh watermelon pulp every day at the rate of 1 kg per 30 kg of weight.
Advantages and Disadvantages of the Watermelon Diet
| pros | Minuses |
| Weight loss guaranteed | The watermelon diet has contraindications, therefore, before starting to lose weight, you should consult your doctor |
| No need to cook and count calories | The diet is unbalanced, and in order not to harm the body, you need to follow the dietary regimen for no more than 10 days in a row |
| Provided the correct exit from the diet, you can keep the result obtained for a long time. | Risk of allergic reactions and food allergies |
| Cleans the body well, relieves puffiness | Possible manifestation of frequent urination, change in stool consistency |
| The food is tasty, summer and healthy | Due to the high 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 fast and long lasting satiety, making the diet easier to tolerate, the risk of breakdown is minimal | |
| Availability. The seasonal market price for 1 kg of watermelon varies between 25-35 rubles, so on the day of the diet, an average of 150-200 rubles is needed. |
Fasting day on watermelon
Watermelon can detoxify the body... Since the fruit pulp has a pronounced absorbent effect, it cleanses the liver, kidneys, blood and intestines well. For those who seek to get rid of a couple of extra pounds, a one- or two-day fasting day is ideal.
During the day, you can eat only fresh fruit pulp and drink plenty of water... Despite the fact that watermelon itself is 90% water, free liquid is needed to speed up the process of removing toxins and toxins.
Important!Due to its low calorie content, such a diet is considered strict, so it can be applied 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 use 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 exacerbation stage: gastritis, gastric ulcer and duodenal ulcer;
- diabetes mellitus type 2 and 3;
- diarrhea.
Caution is necessary for women to eat watermelons during pregnancy and breastfeeding, children and adolescents, elderly people.
Tips & Tricks
Getting the most out of watermelon will help you follow certain rules. eating fresh pulp as part of fasting days and diet programs:
- Do not buy fruits earlier than 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 an appropriate quality will have a dry stalk, a shiny top layer without a matte finish, and a small yellow earthen spot on its side.
- Do not take sluggish fruits, the content of vitamins and minerals in them has decreased as a result of prolonged storage.
- For dinner, while losing weight, consume a small portion of watermelon - 200-250 g.
- Be sure to observe the drinking regime - from 1.5 to 3 liters of clean water per day. You can have several cups of unsweetened green tea.
- Exiting the diet should be gradual.
- The last meal should not be later than 18.00.
- After completing the diet, it is important to limit unhealthy carbohydrates, unhealthy food, do 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... Exercise helps to avoid the feeling of bloating, excessive gas formation, and improves skin condition.
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Reviews of losing weight
The watermelon diet has many reviews. Those who have experienced this diet on themselves say that positive results are noticeable after several days of such a diet... After 2-3 days, lightness is felt, intestinal function is normalized, and at the end of the course, a weight loss of several kilograms is noted.
Olga, 32 years old: “I am always looking forward to summer and watermelons. Eat delicious sweet fruits and lose weight. Probably, you cannot think of an easier way to get rid of those extra pounds. As a bonus, you get well-groomed, healthy skin, good mood ".
Christina, 25 years old: “Every year I follow a watermelon diet. The effect is super. In 10 days, it takes 5-6 kg, and if you combine it with summer outdoor activities, you can achieve better results. My personal best is minus 8.5 kg. In addition, the diet is not expensive, it is easily tolerated ".
Claudia, 42 years old: “I have found for myself the best way to use watermelon for weight loss - these are fasting days. I tried a 10-day mono-diet, but it's hard to eat only fruit pulp, water and a few slices of rye bread. Due to the low 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. In the watermelon season, every 10 days I arrange a one-day fasting day. I am 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 toxins and toxins, and increases vitality.