For some reason, it is generally accepted that in the summer, the fat accumulated in the winter will evaporate on its own due to an active lifestyle. No need to know how it is! Many of us, when we take off our light shorts and loose dresses at the end of the season, realize we've gained a lot of weight. Immediately, one recalls fun outings with barbecues, and cozy gatherings in an ice cream parlor, and exotic delicacies sampled at a foreign resort.
But this is not the time to lose heart, you need to act! August-September is the time of watermelon, and the pulp of striped berries is not only delicious, but also useful for those who have dreams of losing weight. Nutritionists call the watermelon diet one of the most effective and gentle diets. During that time, you will not have to face the overwhelming feeling of hunger that interferes with your life and work. You just need to follow the diet, and being active won't take long.
What is the effect of the watermelon diet?
Watermelon pulp is a storehouse of valuable micro and macro elements, vitamins and organic acids. The iron, phosphorus, magnesium, potassium and sodium salts contained in it have a beneficial effect on the functioning of the digestive system, hematopoietic and cardiovascular system. The fiber in watermelon helps to cleanse the body of toxins and remove harmful cholesterol. The acid-base balance is regulated by the presence of alkaline compounds in the product, and pectin fiber normalizes intestinal motility. In addition, eating watermelon regularly is a great way to prevent cancer.
How to calculate part
No matter how invaluable the benefits of watermelon, the uncontrolled ingestion of the juicy pulp of any product can lead to disastrous consequences - diarrhea, nausea, and severe stomach pain.
The formula for calculating the daily intake for each individual is simple: for every 10 kg of weight there will be 1 kg of watermelon pulp. That is, if you weigh 60 kg, there is no risk to health, you can eat no more than 6 kg of watermelon, of course, not sitting in one place but dividing it into equal portions.
Choosing the Watermelon Diet
If you are afraid that during the diet you will only eat watermelon pulp, that is not the case. Striped berries work well with other foods, thereby helping you diversify your menu. Choose the version of the watermelon diet that's right for you:
- With melon: famous fragrant relative - melon - must mention the "vermicelli" sugar. On this diet, you eat light, low-calorie foods (low-fat cheeses, hard cheeses, lean meats, vegetables) and cantaloupe slices serve you as a healthy snack.
- With kefir: very good in summer cooling. Within 3 days, you consume only the pulp of striped berries and kefir-zero (you can take 1%). The interval between meals is 3 hours.
- With rye bread: a good choice for those who accidentally eat flour during the diet. You just need to alternate watermelon slices with rye toast and become almost 1 kg lighter per day. The duration of the course is 10 days.
- With cucumbers: for 2 weeks you only eat watermelon and cucumber (1 kg per day). It is permissible to "dilute" the daily menu with 1-2 rye toast and a glass of plain yogurt.
- With rice: This option only allows watermelon and rice (cooked, wild, or brown). The daily norm of products: rice - 100 g, watermelon pulp - no more than 1 kg per 20 kg of weight.
- With fresh cheese: the ultimate 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 your meals enjoy the pulp of striped berries.
- With buckwheat porridge: an option that allows you to lose weight without feeling hungry. Allowed for buckwheat (1 kg per day) in non-oily water, watermelon (no more than 5 kg per day), fresh vegetable salads and non-alcoholic non-carbonated beverages (green and herb tea, water with lemon)no sugar.
- The protein in watermelon is an ideal diet for meat eaters. Allowed to eat lean meat, low-fat fish, watermelon (2 kg per day) and dairy products (low-fat yogurt, fat-free kefir, 1% milk). The optimal course duration is 10 days.
Going on a watermelon diet, remember that, first and foremost, a weight loss program means giving up starchy foods, sweets, salt, carbonated drinks and alcohol. Coffee lovers can replace their morning tea with a cup of your favorite beverage.
Time of the watermelon diet
So the decision to lose weight was made. Now assess the size of the problem (the extra pounds) and your own willpower. Now choose a course of suitable length:
- 1, 2 or 3 days is a difficult but effective detox process, during which the body is only allowed to consume watermelon pulp and liquids (water, green tea).
- 5, 7, 10 or 14 days - gentler programs where watermelon "works in groups" with other produce.
Try not to show excessive fanaticism, because only a completely healthy person can withstand a long period of a single diet (the watermelon diet is like that) without any consequences. unpleasant results.
Menu
According to many weight-lossers, the most successful in the course of the watermelon diet is 5 days a day, which allows you to use in addition to watermelon, other low-calorie foods.
Here's what your meal plan should look like during this period:
1 day
First breakfast:
- half a cup of tea (preferably green) or purified water without carbonate;
- 1 soft-boiled egg;
- a small portion of any porridge on water.
Second breakfast: 2-3 slices of watermelon.
Dinner:
- salad (cucumber + tomato) with olive oil;
- 200 g lean fish;
- green tea.
Snack: sliced watermelon.
Dinner (3-4 hours before bed): watermelon.
Day 2
First breakfast:
- 200 g of fat-free fresh cottage cheese;
- 2-3 slices of watermelon;
- half a cup of tea or water (optional).
Second breakfast: a serving of watermelon.
Dinner:
- unsalted rice porridge in water without oil;
- watermelon.
Snacks:
- 50 g of fresh low-fat cottage cheese without sugar;
- 2 slices of watermelon.
Dinner: we cook the same as lunch.
Day 3
First breakfast:
- unsweetened tea;
- 180 g of fat-free cottage cheese;
- fruit salad (half green apple + watermelon).
Second breakfast: watermelon - 2 small slices.
Dinner:
- 100 g boiled chicken breast;
- salad (fresh cucumber + herbs), seasoned with olive oil or lemon juice.
- tea or water.
Snack: watermelon.
Dinner: vegetables - stewed, boiled or steamed.
4th
First breakfast:
- one serving of oil-free oatmeal. It can be boiled or steamed overnight in a thermos;
- a small slice of hard cheese;
- tea.
Second breakfast: watermelon - 2-3 slices.
Dinner:
- 250 g of lean meat cooked in a boiler or double oven;
- vegetable salad (tomato + bell pepper + cucumber) with olive oil;
- water.
Snack: a few slices of watermelon.
Dinner:
- low-fat cottage cheese - 100 g;
- 1 pear or green apple.
Day 5
First breakfast:
- fruit salad (watermelon + green apple + prunes);
- tea.
Second breakfast: watermelon.
Dinner:
- spinach soup;
- a slice of rye bread;
- tea.
Snack: 1 egg (hard-boiled or omelet).
Dinner: a serving of "shock" watermelon - 400 g.
Eating this way, in one course, you can lose up to 4-5kg. If you need to lose more and you still have the energy to continue, try to maintain this diet not for 5 but 10 days. Accordingly, the menu of the first day is similar to the menu of the sixth day, etc. v.
How to get out of the watermelon diet
Ending the diet completely does not mean that you can quickly eat smoked meats, pickles and banned sweets, as such hard-won kilos can quickly return. original location. Continue to eat healthy, light foods like whole grains, fresh and stewed vegetables, fruit, cooked meats, and lean fish. It is possible to reduce the serving of a boring watermelon, but you should not eliminate striped berries completely from the menu. The transition will take as long as the diet itself.
Contraindications
The benefits of watermelon are an indisputable fact, but not everyone can consume it in large quantities. People at risk of kidney, biliary and genitourinary diseases. Miracle berry is contraindicated in the last trimester of pregnancy, during lactation and diabetes mellitus.
And remember! A watermelon diet will help you achieve the desired results, but to maintain it you will have to lead a healthy lifestyle, quit smoking and alcohol abuse, and also say goodbye todaily cheesecake. You can handle it! Good luck!