Effective melon diets for weight loss: reviews and calories
The popular melon diet has a lot of positive reviews, primarily due to its simplicity: you don't need to cook the product, count calories. You can eat deliciously and maintain ideal body proportions. According to nutritionists, with the help of a melon, in a few days the body is cleansed of toxins and toxins, metabolism returns to normal, the work of the gastrointestinal tract improves, and extra pounds go away. But, like any other diet, melon can also harm health, provoke unwanted reactions.
In the article, we will consider the benefits and harms of melon for weight loss, chemical composition, calorie content, dietary program options, contraindications and side effects.
The content of the article
Melon chemical composition, vitamins, calories for weight loss
Melon - valuable food product, source of mineral salts, vitamins, fiber... It saturates the body with water, quenches thirst.
Competently grown fruits without the use of nitrates contain (per 100 g of pulp):
- proteins - 0.6 g;
- fats - 0.3 g;
- carbohydrates - 7.4 g;
- water - 90 g;
- dietary fiber - 0.9 g;
- organic acids - 0.2 g;
- vitamin complex: beta-carotene, vitamins A, C, E, K, PP, niacin, B vitamins (thiamine, riboflavin, choline, pyridoxine, pantothenic and folic acids);
- trace elements: manganese, boron, iron, aluminum, vanadium, iodine, lithium, cobalt, molybdenum, selenium, nickel, rubidium, strontium, zirconium, fluorine, chromium, zinc;
- macroelements: calcium, potassium, chlorine, phosphorus, sodium, magnesium, silicon, sulfur, chlorine.
Energy value of fresh melon pulp - 35 kcal, glycemic index - 65 units. The degree of increase in blood sugar is high due to the content of easily digestible carbohydrates in the form of fructose, glucose and sucrose.
What can you eat
Usually the diet includes fresh pulp, cut into slices, without skin... Experts recommend buying fruits from August to September - this is the biological time of their ripening in nature. If you buy a melon ahead of time, there is a chance of getting a product with nitrates.
Nutritionists pay attention to the fact that only ripe fruits should be eaten, since green and overripe ones contain substances that are toxic to the body, they have fewer useful vitamins and minerals.
Council. You can identify a ripe high-quality melon by its pronounced aroma with notes of vanilla, honey, pear, ripe stalk. Ideally, the fruit should be large, but not heavy, without cuts, dents and spots, and make a dull sound when tapped.
Juice
A diuretic and laxative is prepared from the pulp of fruits and melon peel - juice... It eliminates toxins and edema, improves the functioning of the digestive and urinary systems, has a low calorie content (about 40 kcal per 100 ml).
To start losing weight, it is recommended to consume about 200 ml per day. freshly made juice.
Seeds
Melon seeds used for medicinal purposes... The seeds, ground into flour, are used to treat diabetes. They also enhance male potency and support the functions of the prostate gland. A decoction of melon seeds in milk helps with a strong cough, frequent urination.
Shredded seeds are good for kidney, blood, liver and intestines cleaning from toxins and toxins, help to get rid of extra pounds, increase endurance and performance. Using them, you will prolong youth and beauty, improve the condition of hair, skin, and slow down the aging process.
In comparison with fruit pulp, seeds are high in calories. - 100 g contains 555 kcal. They also contain a lot of fatty oil (almost 49 g) and protein (30, 23 g), so those who want to lose weight are advised to limit the consumption of seeds to 100 g per day.
Peel
The skin contains more vitamins and dietary fiber than the pulp, therefore, it is safely used for food. In addition to valuable minerals and vitamins, a high concentration of citrulline was found in the composition, which ensures hematopoiesis processes, creates favorable conditions for the normal functioning of the endocrine glands, and strengthens the immune function.
The peel together with the pulp is processed into juice, used for making jam, candied fruits, jam. In folk medicine, they are used as medicinal raw materials, infusions and decoctions are prepared.
For reference. Melon crust is applied to wounds and bruises to speed up the healing process, used as a compress on the chest and throat for diseases of the upper respiratory tract. If you systematically wipe your face with a peel, you will get rid of age spots and freckles, remove redness, refresh the skin, and give it a beautiful and even color.
Melon health benefits
Melon is a must included in the diet for diseases of the cardiovascular system... The consumption of fruit pulp reduces the level of bad cholesterol, increases the strength and elasticity of the vascular walls, reduces peripheral vascular resistance, which is especially important for people suffering from arterial hypertension.
Melon fruits serve good prevention of atherosclerosis and related consequences: ischemia, heart failure, rupture of an aneurysm with a fatal outcome.
Melon good for the digestive system, since it contains fiber, antioxidants, and other useful substances that unload the body, help reduce body weight, inhibit oxidative processes, prevent gastrointestinal diseases, improve bowel function, and help control appetite.
Through the use of fruit pulp high blood pressure stabilizes, endurance and performance increase, insomnia goes away, brain nutrition improves, immunity is strengthened.
it excellent remedy for the prevention of cancer... Melon helps in the fight against pathologies of the liver and kidneys, reduces joint pain, dissolves and removes uric acid salts, which is beneficial for rheumatism, arthritis, arthrosis, osteochondrosis.
It is interesting:
How can melon help you lose weight
Is melon a dietary product? Certainly. The obvious advantage of melon for weight loss is its low calorie content.... Fruit pulp contains practically no fat, but it is rich in carbohydrates and proteins. Their presence in the body is a prerequisite for the normal functioning of the digestive system and other internal organs.
Found in the composition high concentration of plant fiber... Its main functions for weight loss:
- improves digestion;
- activates metabolism;
- accelerates the breakdown of fats;
- Provides fast and long-lasting satiety, which allows you to reduce portions;
- cheers up, which eliminates overeating;
- stimulates physical activity, increases endurance and performance, thereby spending extra calories.
Melon has a pronounced diuretic effect.By reducing the fluid content in the body and cleansing the intestines from toxic substances, extra pounds go away, puffiness subsides, the urinary system is restored, and metabolism is accelerated.
The benefits of the melon diet
Melon diet has a beneficial effect on the entire body, improves the condition and supports the functions of internal organs and systems. Subject to the dietary regime, the body is cleansed of undigested food, toxins, toxins, uric acid salts.
All of them are deposited in the joints and kidneys, causing joint pain, the formation of stones in the kidneys, bladder and other parts of the urinary system. The accumulation of toxic substances in the intestine provokes the processes of putrefaction and fermentation, slows down metabolism, changes the consistency of the stool.
Melon has diuretic properties, therefore, such a diet is especially useful for people with symptoms of overhydration (excess water content in the body or parts of it). Usually, this state of water poisoning is a consequence of impaired water-salt metabolism. Melon pulp normalizes the ratio of water and salts in the body, their absorption, distribution within the body and excretion.
Melon has a positive effect on mood, reduces the effects of stress, relieves irritability, which eliminates overeating, reduces the need to consume harmful carbohydrates.
It is impossible not to note the benefits of potassium for weight loss... Together with vitamin C, they burn fat deposits, ascorbic acid enhances the production of collagen and elastin, thanks to which the skin retains its elasticity and will not sag when losing weight.
Melon diets
There are a variety of dietary regimens on melon. Professional nutritionists recommend unloading days with her participation. Thanks to this, you can not only maintain a certain weight, but also heal the body as a whole.
The result of losing weight depends on the characteristics of the person, his ability to clearly follow the chosen diet plan. Consider the popular options for a melon diet, their effectiveness, what are the benefits and harms to health.
Mono diet for 3 days
This is a strict diet option, which is designed for three days, includes the use of fruit pulp in the amount of 1.5 kg, divided into 5-6 doses. Between meals, you should drink still water or green tea without sugar.
Despite the fact that the weight loss is significant - minus 3-4 kg, only people who do not have diseases of the gastrointestinal tract can follow the diet. In addition, usually the weight after such a diet quickly recovers and harms the body, at least slowing down the metabolism.
Combined for 3 days
It is more rational to carry out a combined diet of three days... This diet includes the use of melon pulp in the amount of 1.5 kg, supplemented with products from the permitted list.
note that it is advisable to consume the fruit pulp before 18.00... Melon for dinner while losing weight is an extreme time when you can eat it without fear of the consequences in the form of frequent urination, swelling, and bloating.
Cleansing for 3 days
Usually, slight weight gain does not require a long-term diet. It is enough to adjust the diet, include fresh fruit pulp and juice in the diet, plus a lot of liquid (water, green tea).
There are several options for the melon cleansing diet, from which you can choose the most acceptable for yourself:
Breakfast - 300-400 g of pulp, lunch - a normal diet without the abuse of harmful products, dinner - a normal diet + 2-3 slices of melon.- Breakfast and lunch - a normal diet with a total calorie content of 800 to 1000 kcal, dinner - 400-500 g of melon pulp.
- Breakfast - 400 g of fresh pulp, lunch - 200 ml of fat-free kefir, lunch - 400 g of melon + 150 g of boiled rice without salt + unsweetened green tea, afternoon snack - whole grain bread + tea without sugar, dinner - 200 g of any porridge without salt and oil + 200 g of boiled lean meat + fresh vegetable salad seasoned with olive oil.
The average weight loss results with this dietary regimen are minus 1.5-2.5 kg... With the addition of physical activity, you will get rid of 3-3.5 extra pounds. Drink plenty of free fluids during this time.
For 7 days
Melon diet for 7 days, like mono diet, includes eating fruit pulp and free liquid... With a mono diet, the plumb line is from 5 to 7 kg, but such a diet can provoke health problems.
In order to avoid a negative effect on metabolism, it is recommended to maintain a light version of the diet with the addition of other foods. It allows you to get rid of 3-4 kg, but it is safe for health.
Depending on the desired result of weight loss, the diet includes:
- vegetables and herbs;
- dried fruits, nuts, fresh fruits, mostly apples and citrus fruits, bananas, grapes are undesirable, from dried fruits - dates, figs;
- low-fat dairy and fermented milk products;
- Rye bread;
- low-fat fish and fish products;
- lean meat;
- legumes, cereals;
- eggs;
- high quality vegetable oils.
Recommended from drinking purified still water, unsweetened tea (better than green varieties, but black and red ones can be used), homemade vegetable and fruit juices so that there is no sugar and preservatives in the composition.
Others
You can try an extreme way to lose weight - fasting day using melon... During the day, you need to eat 1.5 kg of fruit pulp and drink 1 liter of melon juice + 1.5-2 liters of water. Due to the low calorie content, unloading can last 1-3 days. With a longer version, the diet includes boiled brown rice without salt, vegetables and fruits, and cottage cheese.
After fasting days, which can be carried out every 10-14 days, the diet should be rational. It is important to exclude harmful products: sweets, fast food, semi-finished products, fatty and fried foods, smoked meats, spices.
Other crops to combat obesity:
Why is watermelon useful for weight loss
Diet options
Combining melon with other foods is safe for your health and is effective in combating excess weight. The body will receive more useful vitamins and minerals, the energy value of the diet will increase, making it easier to maintain the diet.
Melon
Melon and watermelon are sources of a variety of vitamins, micro- and macronutrients, they have similar dietary properties, enhance the effect of weight loss. Usually a diet with their participation lasts 2-4 days. At this time, you should eat fresh pulp of melon and watermelon, peeled, combined with a little black bread.
In four days, such a diet will reduce weight by 5-6 kg. and fully carry out detoxifying bowel cleansing.
Melon-kefir
This diet is good for people with constipation.... The main components of the diet program are fat-free kefir and melon pulp. In order to avoid a negative effect on metabolism and the occurrence of health problems, such a diet is recommended to be kept for no more than seven days. During this time, you can say goodbye to five extra pounds.
Sample menu for every day:
- Morning - 400 g of peeled fruit pulp.
- Second breakfast - 250 ml of kefir with a low percentage of fat or yogurt.
- Lunch - fresh boiled brown rice, unsweetened green tea, 400 g of melon.
- Afternoon snack - whole grain bread and tea without sugar.
- Dinner - 200 g of dietary meat, a portion of fresh vegetable salad, 200 g of a side dish of your choice (baked potatoes, rice, buckwheat, millet, pearl barley).
On melon and cereals
The essence of such a diet is to consume large amounts of healthy carbohydrates and grains.... It is characterized by a full-fledged diet, expanded with cereals, vegetables, fruits, low-fat meats and poultry. As for cereals, choose buckwheat, rice, barley, millet, barley to taste, or alternate them.
As in the previous case, eat 400 g of peeled fruit pulp for breakfast, replace the second breakfast with kefir. Lunch - the usual diet of permitted products + 400 g of melon, dinner - the usual diet. The result of losing weight varies between 3-5 kg.
Contraindications
Before practicing melon diet, consult a specialistto identify and exclude possible contraindications and understand whether it will bring you benefit or harm.
Melon is not recommended in order to cleanse the body and correct body weight in such situations:
- allergy to the product;
- diseases of the digestive system of acute course: gastritis, gastric ulcer and duodenal ulcer, cholelithiasis, cholecystitis, pancreatitis;
- violation of the intestinal microflora (dysbiosis);
- increased acidity of gastric juice;
- diabetes mellitus of the second and third type;
- special categories of people: women during pregnancy and lactating mothers, elderly people and children.
Possible harm to the body is associated with the presence of organic acids in the composition, which irritate the mucous membrane of the mouth and stomach, negatively affect the tooth enamel.
Digestive upset may occur during diet, metabolic disorders, allergic reactions, dehydration, severe loss of muscle mass. Together with the fluid, useful substances are excreted from the body. To prevent deficiency of vitamins, micro- and macroelements, take additional vitamins.
For reference... Melon eaten at night while losing weight creates an additional load on the kidneys, can cause frequent urination, a feeling of heaviness and bloating, puffiness in the morning.
Conclusion
According to nutritionists, the melon diet is one of the most successful. It is effective, useful, removes toxins, improves the functioning of the digestive tract, has a beneficial effect on the general health, mood and skin condition. The variety of options allows you to choose the most suitable program for yourself, depending on the desired weight loss results.
Reviews of those who are losing weight and have already lost weight suggest that the diet is easily tolerated, does not cause hunger. Most often, complaints are made about increased gas formation and the laxative effect of melons, but after a few days the negative symptoms disappear.