Watermelon diet

Watermelon diet

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Watermelon is one of the most popular fruits during the summer months, mainly because of its pleasant and refreshing taste. Watermelon is known for its high water content (100 grams of watermelon contains as much as 91.45 grams of water). However, watermelon also contains 7.5 grams of complex (healthy) carbohydrates, very little protein (0.6 grams) and even less fat (0.15 grams). Because of this composition, it is not surprising that 100 grams of watermelon only has 30 calories.

Watermelon also has an excellent composition of vitamins and minerals, so you can find calcium, iron, potassium, phosphorus, magnesium, vitamin C, vitamin B1, B2, B5, B6, B9 and B12 in it. In addition, it contains significant amounts of vitamin A , E, D, and K. It also contains excellent amount of microelements, such as manganese, selenium, fluorine and copper.

In a study that tested the effect of watermelon intake on body weight, blood pressure, glucose levels and liver function, watermelon was shown to have positive effects on glucose and HbA1c levels, as well as on lipid and triglyceride levels in the blood. One of the main active ingredients of watermelon, L-citrulline is converted to nitric oxide in the body, which leads to relaxation of the blood vessels muscles and to a hypotensive effect (lowering blood pressure).

Watermelon also has excellent antioxidant content, which can prevent / slow arteriosclerosis and blood vessel blockage, but also reduce the risk of developing certain types of cancer.

In general, watermelon is one of the healthiest fruits and should be consumed as much as possible, especially in the summer when it is fresh and delicious.

Watermelon Diet - Diet Plan

You guess the main ingredient in this diet plan is watermelon. We have worked hard to put together a proper diet plan so you can lose weight quickly and adequately.

Day One

Breakfast: 200 grams of watermelon (60 calories), and a cup of coffee (no more than one teaspoon of sugar) which is about 50 calories.

Lunch: 100 grams of cooked veal (340 calories) and 100 grams of brown rice (170 calories) and 150 grams of cucumber salad (50 calories)

Dinner: 3 apples (50 calories)

Total calories for day one: 730

Day Two

Breakfast: 100 grams (240 calories) of fried egg sandwich and 300 grams of watermelon (90 calories)

Lunch: hake, roasted, with no added fat, 100 grams (142 calories) and 200 grams of watermelon (60 calories)

Dinner: 100 grams of cooked rice (130 calories) and 100 grams of chicken breast (165 calories)

Total calories for day two: 820 calories

Day Three

Breakfast: 500 grams of watermelon (150 calories)

Lunch: 100 grams of cooked salmon (190 calories), and 200 grams of pineapple (120 calories)

Dinner: Spaghetti, 100 grams (170 calories), and 200 grams of cooked broccoli (50 calories)

Total calories for day three: 710 calories

Day Four

Breakfast: 300 grams of watermelon (90 calories)

Lunch: Broccoli and cheese soup, 200 grams (180 calories), and one slice of buckwheat bread (180 calories)

Dinner: 200 grams of boiled zucchini (50 calories), and 100 grams of potato pancakes (190 calories)

Total calories for day four: 790 calories

Day Five

Breakfast: unlimited amounts of watermelon (but no more than 500 grams), which is about 150 calories

Lunch: 100 grams of veal cooked with bacon (400 calories) and 200 grams of watermelon (60 calories)

Dinner: 300 grams of watermelon or 150 grams of pineapple (100 calories)

Total calories for day five: 760 calories

Since most adults need to intake at least 2000 calories during the day, with watermelon diet you will reduce your caloric intake by more than 50%, which is quite extreme and can lead to rapid weight loss. However, the World Health Organization does not recommend sudden weight loss, and according to their recommendations, the ideal weight loss is when the weight is reduced by 10% over the 6 months. For example. if you weigh 85 kg, you should lose no more than 10% (which in this case would be 8.5kg) over the next 6 months, or no more than 1.5 pounds per month.

The average woman and man could lose about 2-3 kg in 10 days by applying the above Watermelon diet plan, which exceeds the recommendations of the World Health Organization.

Therefore, it is recommended that you use the above plan for 5 days or 10 days, after which you must return to your normal diet - that is, applying a diet that will satisfy your calorie balance.


As with all other diets, this diet is not recommended for pregnant women as well as for the children who also have increased needs of nutrients. Pregnant women and children have increased nutritional requirements and this diet cannot meet their needs.

Because watermelon can affect the glycemic index, caution should be exercised in diabetics. Due to its high water content, it should not be used in people who have anuria (nonpassage of urine or passage of less than 100 milliliters of urine per day).

Please consult your doctor or nutritionist before starting this diet.


  1. Lum T, Connolly M, Marx A, et all. Effects of Fresh Watermelon Consumption on the Acute Satiety Response and Cardiometabolic Risk Factors in Overweight and Obese Adults. Nutrients. 2019. 11(3). 595