watermelon diet for weight loss: benefits and harms of watermelon diet
Many people say that the watermelon diet can help to lose weight, reduce inflammation, and cleanse the body of toxins, and unlike other diets, it has few side effects and many benefits. Thus, this diet, despite being short-lived, has many claims and promises interesting to slim and weight loss applicants, but the main question is: is the information about this diet true? In this article, we will talk about the watermelon-based diet, including what watermelon is and what it is good for, as well as the pros and cons of this diet. Also, if you’re interested in this article, check out our diet plan for weight loss articles. Stay with us.
What is a watermelon diet?
There are many versions of the watermelon diet. One of the most popular is cleansing, which involves a short (but hard) period of not eating anything and then going back to a normal diet.
In this way, in the first stage, the dieters eat nothing but watermelon. This step usually takes three days, and they may end up consuming the equivalent of a large watermelon each day.
After that, some people go back to their normal diet, while others slowly start eating new foods.
Examples of the watermelon diet
For example, a 5-day watermelon diet for weight loss has a similar process, but it should always be remembered that at any time during the five days, you should drink plenty of water and keep your body hydrated.
In addition, an adult should not consume more than two cups of watermelon per day. This is an example of a detox diet that must be fully followed.
- Breakfast: two slices of watermelon and a cup of green tea.
- Lunch: 150 grams of boiled lean meat and the same amount of brown rice with a slice of watermelon.
- Dinner: 60 grams of sweet cheese, two slices of bread, and a slice of watermelon.
- Breakfast: 1 slice of watermelon, a cup of green tea, and a slice of toast.
- Lunch: 100 grams of lean cooked meat and two slices of bread with a slice of watermelon.
- Dinner: 100 grams of grilled salmon with an equal amount of rice and a slice of watermelon.
- Breakfast: 1 slice of watermelon, 1 cup of green tea, and 1 slice of toast.
- Lunch: 50 grams of pasta in tomato sauce and three slices of watermelon.
- Dinner: salad and watermelon until you feel full.
- Breakfast: two slices of watermelon.
- Lunch: a bowl of vegetable soup with a slice of bread and two slices of watermelon.
- Dinner: Three medium-sized boiled potatoes and two slices of watermelon are in the diet.
- Breakfast: three slices of watermelon.
- Lunch: 150 grams of lean meat, boiled potatoes, and watermelon until you feel full.
- Dinner: 60 grams of sweet cheese, two slices of bread, and three slices of watermelon.
Of course, it should be noted that consumption of watermelon alone does not cause weight loss, and the effects of fat burning will soon disappear. The diet plan should always include 20 minutes of exercise at some point during the day.
Properties of watermelon
Watermelon is one of the most popular summer fruits. It has a lot of water, which helps you stay hydrated, and is a good source of several nutrients, such as vitamins C and A.
Watermelon also has a number of antioxidants, such as lycopene, which may help improve the health of the heart and bones, prevent prostate cancer, and lower the risk of some cancers. Watermelon is rich in the following vitamins:
- Vitamin A, which is essential for healthy eyesight,
- Vitamin B-1, which converts food into energy
- Vitamin B-6, which the body needs to make red blood cells (RBCs),
- Vitamin C, which is vital for tissue growth and repair,
Watermelon also contains more citrulline than other foods. The amino acid citrulline is important because of its role in dilating blood vessels and promoting proper blood flow.
Watermelon seeds are also a wonderful snack that is rich in protein, folic acid, B vitamins, good fats, iron, and magnesium.
Beta-carotene, lycopene, and phenolic antioxidants also increase with watermelon ripening. According to a scientific study in 2011, unripe watermelon with mostly white meat has almost zero beta-carotene and will be an excellent source of phytonutrients when the fruit is completely red.
However, this does not mean that only the red parts are useful. Incidentally, white meat close to watermelon skin contains more amino acid citrulline than its red part.
Watermelon extract helps lower blood pressure in obese people and older women. One study found that postmenopausal women who consumed watermelon extracts for six weeks were more likely to experience lower blood pressure and narrower arteries than others.
Watermelon’s arginine can also help improve blood flow and stop fat from building up in the body. Also, the lycopene in watermelon, which is a powerful antioxidant, turns it into an anti-inflammatory fruit that can help with overall immunity, reduce systemic inflammation, and the general health of the body.
In addition, watermelon causes general hydration of the body, and it is possible that 20 to 30% of the body’s need for fluids can be met only through the watermelon diet.
Watermelon juice electrolytes can also help prevent overheating. Watermelon also contains fiber, which helps keep the digestive system healthy and regulated.
Watermelon contains vitamins A and C. In addition to helping keep skin and hair moisturized, they also promote the healthy growth of collagen and elastin cells.
Watermelon-loving athletes are also lucky. Drinking watermelon juice before exercise helps reduce muscle pain and heart rate the next day due to the presence of the amino acids citrulline and arginine in the fruit.
The nutritional value of watermelon
People on a ketogenic diet can only eat a small amount of fruit because most fruits are high in carbohydrates. However, compared to other fruits, watermelon has fewer carbohydrates, which is why the watermelon diet has been created.
In addition, watermelon has the highest level of lycopene among all fruits. According to the US Department of Agriculture, one and a half cups of watermelon contain about 9 to 13 milligrams of lycopene, which is 40 percent more than raw tomatoes. The nutritional value of watermelon per serving (based on a 2,000-calorie diet) is as follows:
Serving 2 cups chopped watermelon (10 ounces or 280 grams):
- Calories: 80 (no calories from fat)
- Total fat: 0.
- Total carbohydrates: 21 grams (7% of the daily requirement).
- Dietary fiber: 1 gram (4% of the daily requirement)
- Sugar: 20 grams
- Cholesterol: 0 mg
- Sodium: 0 mg
- Potassium: 270 mg (8% of the daily requirement).
- Protein: 1 gram
- Vitamin A: 30% of the daily requirement
- Vitamin C: 25% of the daily requirement
- Calcium: 2% of the daily requirement
- Iron: 4% of the daily requirement
Benefits of slimming with a watermelon diet
Since watermelon is 90% water, it is one of the best fruits for weight loss. A 100-gram serving of watermelon is only 30 calories, and 3,500 calories must be consumed to form a pound of body fat.
So watermelon is unlikely to help you gain weight, and because a cup of watermelon has less than one gram of fat, it is also good for a low-fat diet.
It is also an excellent source of the amino acid arginine, which helps burn fat faster. In addition, the benefits of a watermelon diet include the following:
- Watermelon has high levels of potassium, which controls blood pressure.
- Vitamin A and magnesium in watermelon help strengthen bones and muscles.
- rich in antioxidant lycopene, which helps improve gum health and increase hemoglobin formation.
- Watermelon can have a soothing effect on stomach ulcers.
- If taken in moderation, it can reduce gastric acid reflux.
- helps eliminate toxins and cleanse the body.
Of course, keep in mind that these are all benefits of watermelon, and certainly weight loss only with the consumption of watermelon has many disadvantages.
Side effects of slimming with watermelon
Although the potential benefits of a watermelon diet are many, they are associated with certain side effects like those of other diets:
- If you eat a lot of watermelon, you might get stomach problems like bloating, diarrhea, etc.
- The high potassium content of watermelon can cause cardiovascular problems and high blood pressure.
- Watermelon, with a glycemic index of 72, is the worst enemy for diabetics.
- People suffering from low blood pressure should not eat too much watermelon.
- The watermelon diet can lead to some allergic reactions, such as rash, swelling, etc.
So it’s clear that, even though the watermelon diet is becoming more popular, people should talk to a doctor before starting it. Also, because this diet is so strict, it leaves people with no way to get protein. Because of this, the watermelon diet is not good for kids, pregnant women, people with certain diseases, or people with weak immune systems.
Studies also show that this diet model is not effective in the long run. When the diet period ends, people return to their old habits, regain their weight, and look for the next diet.
It is also important to note that watermelon does not contain beneficial fats, and if you consume enough of this fruit daily, there may be problems with an overdose of lycopene or too much potassium.
People with severe hyperkalemia or high blood potassium levels should probably not consume more than one cup of watermelon a day (less than 140 mg of potassium).
According to many doctors, hyperkalemia can lead to irregular heartbeats and other cardiovascular problems, as well as decreased muscle control.
Watermelon lovers should also be careful about their sugar intake, as natural watermelon sugar is relatively high. So, doctors always tell people to eat a variety of foods and keep things interesting in order to keep their weight stable.
In general, strict and restrictive diets cannot be followed for a long time, but a watermelon diet for a few days can help to lose weight and cleanse the intestines.