The popular melon diet has many positive reviews, primarily due to its simplicity: the product does not need to be prepared or counted calories. You can eat delicious food and maintain ideal body proportions. According to nutritionists, with the help of melon, in a few days the body is cleansed of waste and toxins, metabolism returns to normal, the functioning of the gastrointestinal tract improves, and extra pounds are lost. But, like any other diet, melon can also be harmful to health and provoke unwanted reactions.
In the article we will look at the benefits and harms of melon for weight loss, chemical composition, calorie content, options for dietary programs, contraindications and side effects.
Chemical composition of melon, vitamins, calories for weight loss
Melon is a valuable food product, a source of mineral salts, vitamins, and fiber . It saturates the body with water and quenches thirst.
Properly 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.
The energy value of fresh melon pulp is 35 kcal, glycemic index is 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?
Typically, the diet includes fresh pulp, cut into slices, without peel . Experts recommend buying fruits from August to September - this is the biological time of their ripening in nature. If you purchase melon ahead of schedule, there is a possibility of getting a product with nitrates.
Nutritionists point out that you should only eat ripe fruits, since green and overripe fruits contain substances that are toxic to the body and contain fewer beneficial vitamins and minerals.
Advice. You can identify a ripe, high-quality melon by its pronounced aroma with notes of vanilla, honey, pear, and ripe stem. Ideally, the fruit should be large, but not heavy, without cuts, dents or stains, and make a dull sound when tapped.
Juice
A diuretic and laxative - juice - is prepared from the pulp of the fruit and the peel of the melon . It gets rid of toxins and swelling, improves the functioning of the digestive and urinary systems, and has low calorie content (about 40 kcal per 100 ml).
To start losing weight, it is recommended to consume about 200 ml of freshly prepared juice per day.
Seeds
Melon seeds are used for medicinal purposes . The seeds ground into flour are taken 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 severe coughing and frequent urination.
Crushed seeds cleanse the kidneys, blood, liver and intestines well of waste and toxins, help get rid of extra pounds, increase endurance and performance. By consuming them, you will prolong youth and beauty, improve the condition of your hair and skin, and slow down the aging process.
Compared to fruit pulp, the 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 their consumption of seeds to 100 g per day.
POTENCE, BALL, LIVER, DIABETES, ATHEROSCLEROSIS, FROM KIDNEY STONES - MELONS SEEDS!!!
Peel
The peel contains more vitamins and dietary fiber than the fruit pulp , so it is safely used as food. In addition to valuable minerals and vitamins, the composition contains a high concentration of citrulline, which ensures hematopoietic processes, creates favorable conditions for the normal functioning of the endocrine glands, and strengthens immune function.
The peel, along with the pulp , is processed into juice and used to make preserves, candied fruits, and jam. In folk medicine, it is used as a medicinal raw material, and infusions and decoctions are prepared.
For reference. Melon peel is applied to wounds and bruises to speed up the healing process, and is 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 your skin, and give it a beautiful and even color.
Criterias of choice
For a melon to be healthy, it must be of high quality and ripe. You will have to eat it in large quantities, so if you choose an unripe vegetable, you can get a laxative instead of a diuretic effect, and even intoxication to boot. So first, learn how to choose it.
- Color
You shouldn't pay attention to him. It can be orange, bright yellow and even greenish. This does not reflect ripeness in any way.
- Aroma
This is the main selection criterion. If it is strong and attractive, the flesh will be juicy and ripe.
- Appearance
The peel should be intact, no dents on the sides.
- Sound
The last check is to tap the vegetable with your knuckles. The sound should be dull.
Do not buy melon in dubious places, where unsanitary conditions and lack of certificates for the products sold can play a cruel joke on you. Large city markets, shops, shopping centers - this is where you need to purchase quality goods.
This is interesting. Korean scientists have discovered lycopene in melon, a substance that prolongs youth. So eat healthy and don't get old.
Useful properties of melon
Melon must be included in the diet for diseases of the cardiovascular system . Eating fruit pulp reduces the level of bad cholesterol, increases the strength and elasticity of vascular walls, and reduces peripheral vascular resistance, which is especially important for people suffering from arterial hypertension.
Melon fruits serve as a good prevention of atherosclerosis and associated consequences: ischemia, heart failure, rupture of an aneurysm with a fatal outcome.
Melon is good for the digestive system , as it contains fiber, antioxidants, and other beneficial substances that relieve the body, help reduce body weight, inhibit oxidative processes, prevent gastrointestinal diseases, improve intestinal function, and help control appetite.
Thanks to the consumption of fruit pulp high blood pressure stabilizes , endurance and performance increase, insomnia goes away, brain nutrition improves, and the immune system is strengthened.
This is an excellent remedy for the prevention of cancer . Melon helps in the fight against liver and kidney pathologies, reduces joint pain, dissolves and removes uric acid salts, which is beneficial for rheumatism, arthritis, arthrosis, and osteochondrosis.
This is interesting:
How long can cut melon last in the refrigerator?
How much melon can you eat per day?
How can melon help you lose weight?
Is melon a dietary product? Undoubtedly. The obvious advantage of melon for weight loss is its low calorie content . Fruit pulp contains virtually no fat, but 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.
The composition contains a high concentration of plant fiber . Its main functions for weight loss:
- improves digestion;
- activates metabolism;
- accelerates the process of fat breakdown;
- provides quick and long-lasting satiety, which allows you to reduce the volume of portions;
- lifts your mood, which prevents overeating;
- stimulates motor activity, increases endurance and performance, thereby burning off excess calories.
Melon has a pronounced diuretic effect. By reducing the fluid content in the body and cleansing the intestines of toxic substances, extra pounds are lost, swelling subsides, the functioning of the urinary system is restored, and metabolism accelerates.
Benefits of the melon diet
The melon diet has a beneficial effect on the entire body , improves the condition and supports the functions of internal organs and systems. When following a dietary regimen, the body is cleansed of undigested food, waste, toxins, and 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 intestines provokes the processes of rotting and fermentation, slows down metabolism, and changes the consistency of stool.
Melon has diuretic properties , so this diet is especially useful for people with symptoms of overhydration (excessive water content in the body or its individual parts). Typically, 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, and 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, so that the skin retains its elasticity and will not sag when losing weight.
Do I need to count calories?
Melon for weight loss
First you need to understand what calories are and why they are counted. Calorie content is the amount of energy that the human body receives from a particular product. To support life, the human body must have a sufficient amount of energy, and by expending this energy, the body burns calories. The lack of calories resulting from human life must be replenished - this happens when consuming food. With a constant lack of calories, a situation is created when the body is forced to spend its internal reserves: this is how a person loses weight. If the body receives more calories than it needs to expend for its activities, the excess goes into reserve, or, more simply put, into fat. Hence the excess weight. That is, in order to always be in shape, you need to maintain a balance of calorie intake and expenditure.
There is no point in calculating calories in detail by weighing food and each of its ingredients.
Of course, calculating your calorie intake is quite difficult, because it is influenced by many factors (lifestyle, health, height, weight, age). But there are average standards that you can focus on. For men, the daily amount of calories is 2000-2200, and for women – 1800-2000. And now there are a lot of convenient signs that indicate the calorie content of a particular dish or product. Of course, there is no point in calculating calories in detail by weighing food and each of its ingredients - an approximate accounting of calories consumed is sufficient.
Melon diets
There are a variety of dietary regimes for melon. Professional nutritionists recommend arranging fasting days with her participation. Thanks to this, you can not only maintain a certain weight, but also improve the health of the body as a whole.
The result of losing weight depends on the characteristics of the person and his ability to strictly follow the chosen diet plan. Let's consider popular options for the melon diet, their effectiveness, what are the benefits and harm to health.
Mono-diet for 3 days
This is a strict version of the diet , which is designed for three days, includes the consumption of fruit pulp in an amount of 1.5 kg, divided into 5-6 doses. In 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 weight is quickly restored after such a diet and causes harm to the body, at least slowing down metabolism.
Combined for 3 days
It is more rational to carry out a combined diet lasting three days . This diet includes the consumption of melon pulp in an amount of 1.5 kg, supplemented with products from the permitted list.
Please note that it is advisable to consume the fruit pulp before 18.00 . Melon for dinner when losing weight is the last time when you can eat it without fear of consequences in the form of increased urination, swelling, and bloating.
Cleansing for 3 days
Typically, minor weight gain does not require a long-term diet regimen. It is enough to adjust your diet, include fresh fruit pulp and juice in your diet, plus plenty of liquid (water, green tea).
There are several options for a cleansing melon diet , from which you can choose the most suitable one for yourself:
- Breakfast - 300-400 g of pulp, lunch - a regular diet without abuse of harmful foods, dinner - a regular diet + 2-3 slices of melon.
- Breakfast and lunch - the usual 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 low-fat 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 butter + 200 g of boiled lean meat + fresh vegetable salad dressed with olive oil.
The average weight loss results with this diet regimen are minus 1.5-2.5 kg . When you add physical activity, you will get rid of 3-3.5 extra pounds. During this time, you should drink plenty of free fluids.
For 7 days
The 7-day melon diet, like the mono-diet, includes the consumption of fruit pulp and free liquid . With a mono-diet, the weight ranges from 5 to 7 kg, but such a diet can cause health problems.
To avoid negative effects on metabolism, it is recommended to maintain a lighter version of the diet with the addition of other foods. It allows you to get rid of 3-4 kg, but is safe for health.
Depending on the desired weight loss result, the diet includes:
- vegetables and herbs;
- dried fruits, nuts, fresh fruits, mostly apples and citrus fruits, bananas, grapes are undesirable, dried fruits include 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 drinks include purified non-carbonated water, unsweetened tea (preferably green varieties, but black and red are fine), home-made vegetable and fruit juices, so that the composition does not contain sugar or preservatives.
Other
You can try an extreme method of losing weight - a 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. For a longer version, the diet includes boiled brown rice without salt, vegetables and fruits, and cottage cheese.
After fasting days, which can be done once every 10-14 days, nutrition should be rational. It is important to exclude unhealthy foods: sweets, fast food, processed foods, fatty and fried foods, smoked foods, spices.
Other crops to combat excess weight:
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About replacement
Often, a diet can become boring due to a poor diet. To avoid this, replace fresh pulp with dried fruits.
The following factors are taken into account:
- they consume dried fruit in limited quantities, since there is a high concentration of substances here than in fresh pulp;
- Dried fruits should not be consumed without first rinsing them;
- It’s better to soak dried fruits in water for a few minutes to get a different taste.
Practical advice: Instead of simply eating dried fruits, it is recommended to cook compote from them. The product cannot be cooked for a long time so that it does not lose its aroma and taste. It is better to replace sugar with honey - this will help with weight loss.
Diet options
The combination of melon with other foods is safe for health and effective for 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.
Watermelon-melon
Melon and watermelon are sources of various vitamins , micro- and macronutrients; they have similar dietary properties and enhance the effect of weight loss. Usually the diet with their participation lasts 2-4 days. At this time, you should eat fresh melon and watermelon pulp, peeled, in combination with a small amount of black bread.
In four days, such a diet will allow you to reduce weight by 5-6 kg and fully carry out a detoxifying cleansing of the intestines.
Melon-kefir
This diet is suitable for people suffering from constipation . The main components of the dietary program are low-fat kefir and melon pulp. To avoid negative effects on metabolism and health problems, it is recommended to maintain this diet 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 low-fat kefir or yogurt.
- Lunch - unleavened 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 complete diet, expanded to include 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 foods + 400 g of melon, dinner - the usual diet. The weight loss result varies between 3-5 kg.
"Weight loss" recipes
Smoothie
Thick drink (middle ground between puree and juice with pulp). Such a lively “cocktail” will refresh, satiate, diversify your diet... and also give you the opportunity to be proud of yourself (after all, smoothies are so healthy and modern) by posting photos of a healthy breakfast on Instagram.
Remember: despite its delicate taste, melon can “make friends” with just a few vegetables, berries or fruits. There is no need to make a “bouquet”.
The following recipes are considered the most “weight-loss”…
- Mono recipe . Start blending the melon in a blender, gradually adding boiled water. Stop when the smoothie is the perfect consistency. Recipe: 400 g melon + 100 ml water.
- Sweet citrus . Instead of water, use orange juice (it is better to take fresh orange juice rather than a store-bought drink, because it is often sold with sugar syrup). During the hot season, this smoothie is best served with ice.
- Sour citrus . 400 g melon + juice from 1 lemon (be careful, the seeds should not get into the smoothie) + juice from 1 lime + 2-3 sprigs of fresh mint (it’s better to tear off the leaves and discard the stem). This smoothie may seem too sour, so it should be softened with 3 tablespoons of sugar.
- With cucumber . 0.5 kg of peeled melon + 1 medium cucumber + 2 glasses of grapefruit juice (or passion fruit) + 2-3 sprigs of mint + ice for serving. The drink will be refreshing and tonic.
Contraindications
Before practicing the melon diet, consult with a specialist to identify and eliminate possible contraindications and understand whether it will benefit or harm you.
It is not recommended to use melon to cleanse the body and correct body weight in the following situations:
- allergy to the product;
- acute diseases of the digestive system: gastritis, gastric and duodenal ulcers, cholelithiasis, cholecystitis, pancreatitis;
- disturbance of intestinal microflora (dysbacteriosis);
- increased acidity of gastric juice;
- diabetes mellitus type 2 and 3;
- special categories of people: women during pregnancy and nursing mothers, elderly people and children.
Possible harm to the body is associated with the presence of organic acids in the composition , which have an irritating effect on the mucous membranes of the mouth and stomach, and negatively affect tooth enamel.
During the diet, digestive disorders , metabolic disorders, allergic reactions, dehydration, and severe loss of muscle mass may occur. Along with the fluid, useful substances are removed from the body. To prevent a deficiency of vitamins, micro- and macroelements, take additional vitamins.
For reference . Eating melon at night while losing weight creates additional stress on the kidneys and can cause frequent urination, a feeling of heaviness and bloating, and swelling in the morning.
Product Compatibility
Not all people know about the existence of a table. With its help, you can determine what should be consumed at one meal, and which dishes are preferable to share. This is due to the fact that the decomposition of products into components is carried out with a different composition of gastric juice. Products are grouped according to acidity and degradability. At the same time, food is easily decomposed, which does not overload the stomach.
If products that require different components of gastric juice enter the organ together, then mutual neutralization occurs and digestion occurs slowly. As a result, heaviness and other problems appear. Therefore, it is important to consider compatibility. What can you not eat melon with? It is not advisable to combine it with many products.
