The Watermelon Diet is a monodiet not without risks despite the benefit of a rapid weight loss, read on to know all the details involved with this diet both at the time of doing it and to maintain the benefits obtained and minimize its possible consequences for the Health.

A fruit rich in water, watermelon also helps to satisfy hunger easily while being excellent for eliminating toxins from the body with a good diuretic effect, hence it is used to lose weight. With these principles in mind, the watermelon diet was created and is recommended as an effective plan to lose weight and detoxify the body naturally without feeling hungry.

It is presented as a healthy diet since, in addition to the good results for losing weight, it is a fairly complete weight loss plan because it includes in each menu foods that provide the necessary energy for the day to day but without contributing many calories.

Watermelon properties

Watermelon or also known as water melon or patilla is diuretic and detoxifying, in addition to helping reduce high cholesterol levels and providing the body with vitamin A, beta-carotene, Vitamin C and potassium, with a high satiating power that it contributes to the body water and fiber.

Poor in sodium and low in carbohydrates, this watermelon diet is also suitable for those who suffer from diabetes and with a low caloric value, each 100 grams provides 32 calories to the body.

The high potassium content makes watermelon a recommended food for regulating blood pressure and cardiovascular functions, while the fruit seeds are also beneficial and are good to eat.

In addition, due to its diuretic properties, watermelon helps eliminate fluids and toxins, this being the main reason why it helps you lose weight.

Let’s see what the Watermelon Diet consists of and how to do it, a quick plan with which it is possible to easily lose up to 3 kilos in five days.

What is the watermelon diet

The Watermelon Diet is an eating plan of about 1200 calories a day and you can lose up to 2 kilos per week.

It is a diet that is based mainly on replacing some foods in the daily menu with watermelon, in this way it is possible to take advantage of its low calorie intake and its great power of satiety, which is what finally helps to lose weight.

However, it is not necessary to substitute food for watermelon at all meals, just once or twice a day will be enough, even many people do is replace desserts with this fruit and as it is a natural source of water it is excellent to implement this eating plan in the summer.

Although the Watermelon Diet helps to lose weight quickly and in a healthy way, it is advisable and important not to do it for more than 5 days since doing it for a longer time can cause the unwanted “rebound effect” that is to regain the kilos lost and even some more as soon as you start eating normally.

How to do the Watermelon diet

The important thing is to follow the recommendations and prepare each menu with the indicated foods, in addition of course to be willing and committed to making some changes in eating habits that will serve after doing the diet.

It should be remembered that the watermelon diet should not be done for more than 5 days as it can cause unfavorable health effects. The ideal is to follow the food plan step by step and after this time continue with a healthy, balanced diet, free of foods that provide a lot of fat to the body, avoiding pastries and “junk food” in general and complete the weight loss plan. with an exercise routine at least three times a week.

It is important not to exceed the five days of diet and not consume in that period of time, cereals, sugars, eggs or fat, but if it is possible to vary the type of meats, fruits and vegetables that the daily menus propose, an excellent way to don’t get bored.

With the Watermelon Diet you can easily lose weight by eating five meals a day with the aim of not starving and enjoying light digestion.

Among the allowed foods are vegetables, lean meats, fish, poultry and always portions of watermelon or watermelon juice, which in addition to being delicious is ideal to quench thirst.

At the end of this article we give you some recipes with watermelon , a fruit that can be used for both salty and sweet preparations and there is no need to use sugar because its natural flavor is sweet without providing many calories to the body.

Menus for the Watermelon Diet



  • 1 cup of unsweetened coffee or tea with sweetener.
  • 2 whole wheat crackers.
  • 1 yogurt
  • 1 slice of watermelon.


  • 2 slices of watermelon.


  • 1 grilled or grilled beef steak.
  • 1 serving of broccoli steamed with 1 tablespoon of olive oil.
  • 1 natural yogurt without sugar.

Mid afternoon

  • 1 glass of watermelon juice.


  • 1 grilled hake fillet.
  • 1 portion of artichokes sautéed with garlic.
  • 1 slice of watermelon.



  • 1 cup of coffee without sugar and with sweetener.
  • 1 whole wheat toast spread with light cheese.


  • 2 slices of watermelon.


  • 1 serving of steamed cauliflower.
  • 2 chicken thighs baked or grilled with lemon juice.
  • 1 plain yogurt without sugar or a watermelon sorbet.

Mid afternoon

  • 1 glass of watermelon juice.


  • 1 bowl of fat-free mixed vegetable soup.
  • 1 fish fillet baked with lemon.
  • 1 slice of watermelon.



  • 1 cup of coffee or tea without sugar.
  • 1 whole wheat toast or 2 rice crackers.


  • 1 slices of watermelon.


  • 2 slices of York ham or turkey.
  • 1 serving of steamed spinach with garlic and 1 teaspoon of olive oil.
  • 1 slice of watermelon.

Mid afternoon

  • 1 glass of watermelon juice.


  • 1 portion of squid or grilled fish.
  • 1 serving of grilled mushrooms or a serving of steamed vegetables.
  • 1 natural yogurt.



  • 1 cup of tea without sugar and with sweetener.
  • 2 whole grain cookies.
  • 1 natural yogurt.


  • 2 slices of watermelon.


  • 1 grilled or grilled beef steak.
  • 1 serving of brown rice.
  • 1 natural yogurt.
  • 1 watermelon lolly or watermelon sorbet.

Mid afternoon

  • 1 glass of watermelon juice.


  • 1 serving of pureed vegetables.
  • 1 tortilla stuffed with asparagus or spinach.
  • 1 slice of watermelon.



  • 1 cup of coffee with milk without sugar and with sweetener.
  • 2 whole wheat crackers.
  • 1 slice of watermelon.


  • 2 slice of watermelon.


  • 1 serving of pureed zucchini or carrots.
  • portion of grilled breast or 3 skewers of watermelon, peppers and pickles.
  • 1 watermelon sorbet.

Mid afternoon

  • 1 glass of watermelon juice.


  • 1 portion of pureed leeks with a little grated cheese.
  • 1 grilled hake fillet.
  • 1 slice of watermelon.

Contraindications of the Watermelon diet

There is no perfect diet and for that reason in all of them we will find contraindications or side effects that in this watermelon diet or diet of the leg in particular occurs if you eat a lot of this fruit, since large amounts can cause intestinal discomfort or stomach.

Watermelon is fat-free and is a good source of vitamins A, B6 and C, in addition to potassium and also provides the body with the beneficial natural chemicals of the plant such as lycopene, more than those contained in tomato and citrulline. In addition, 1 1/2 cups of watermelon contain 9 to 13 milligrams of lycopene, which has the red pigment of watermelon, being an excellent antioxidant.

But be careful, despite the fact that watermelon is a healthy fruit, consuming it in excess can bring cardiovascular problems and even nervous disorders.

There are also some gastrointestinal problems that can appear when watermelon is consumed in excess, for this reason despite being a fruit with many health benefits. However 30 milligrams or more of lycopene in watermelon can cause adverse side effects.

The American Cancer Society has done research on this and looked at the harmful effects of a supplement rich in the substance lycopene, including problems such as nausea, vomiting, diarrhea, indigestion, and bloating.

Also, a high consumption of foods with potassium, such as watermelon, can adversely affect those people who have been diagnosed with hyperkalemia or too much potassium in their blood. In addition, it is also possible to see people with dangerous cardiovascular effects such as weak pulse or tachycardia.

Advantages and disadvantages of the Watermelon diet

As with other weight loss plans, many people wonder before starting to do if it really works? There are testimonies of people who claim to have lost a lot of weight with this diet and they did it in a short time, they did not starve and they did not have any undesirable effects.

Advantages of the Watermelon diet

One of the advantages of the Watermelon Diet is that being a natural diuretic helps eliminate fluids and toxins, for that reason in the first days you will notice a greater weight loss that later becomes slower since fats are harder to lose.

But, it goes without saying that with the Watermelon Diet not only is fluid and toxins lost, but it is also possible to dissolve accumulated fats since the food plan is low in calories and what watermelon does is create a caloric deficit in the body. .

The Watermelon Diet is generally well tolerated and helps reduce body fat in addition to detoxifying the body and reducing the kidney burden thanks to its diuretic effect, being also a normalizing fruit for metabolism.

On the other hand, this is a useful and advantageous diet for those who suffer from hypertension, infections and allergic diseases, kidney, gout, liver or biliary tract problems.

Disadvantages of the Watermelon diet

It is a contraindicated diet for those who suffer from kidney stones, severe pancreatic diseases, prostate cancer and pyelonephritis.

Losing weight is healthy when you have extra kilos, but a diet such as watermelon is only designed to be done for 5 days, then returning to a balanced diet that is low in calories but provides the nutrients that the body needs.

Something interesting about this diet is that you can eat both sliced ​​watermelon and fruit juice, but without forgetting to drink water, tea and coffee daily or also green tea that helps burn fat.

If after doing this diet it is necessary to continue losing weight, it will be necessary to rest for a week, with a different diet, although low in calories, it is possible to follow a special plan for the next ten days with a breakfast that includes oatmeal and a little lean cheese. fish, meat or seafood and vegetable salads with little salt and olive oil.

Watermelon diet recipes

There are many recipes that can be prepared using watermelon as the main ingredient, including sorbets and other light, fresh desserts that can be eaten even when the watermelon diet is not followed.

Here are some ideas for fresh, light and delicious recipes with this refreshing fruit, some are on the menus of the watermelon diet, while others are not part of that food plan but all are low calorie.

Watermelon sorbet

With a refreshing taste, this watermelon sorbet is not only easy to prepare but also delicious.

Ingredients (for 4 people)

  • 500 grams of clean and seedless watermelon.
  • 125 ml of water.
  • 2 tablespoons powdered confectionery sweetener.
  • 2 tablespoons of lemon juice.
  • 1 teaspoon of unflavored gelatin.


In a bowl place the water and the powdered sweetener, mix well, add the unflavored gelatin and reserve.

Clean the watermelon, remove the seeds and rind, cut into cubes and blend.

Add to the watermelon puree obtained the lemon juice and the sweetener diluted in water and unflavored gelatin, mix well.

Place the preparation obtained in a container that serves for the freezer and freeze for a few hours, stirring from time to time, until it has the right texture. To stir the mixture, use a fork.

Once it has taken the consistency of sorbet, it can be served.

Watermelon, pepper and pickle skewers

Ingredients ( for 4 people)

  • Watermelon.
  • Pickles.
  • Roasted peppers.
  • Natural yogurt.
  • Mustard.
  • Shall.
  • Lemon.
  • 10 cm skewers.


With the pulp of the watermelon, make small balls using the Noisete Potato Machine

Cut the gherkins into 5 mm slices

Cut the roasted peppers into 5mm slices

Take the skewers and alternately insert watermelon, pickles and peppers, always ending with a watermelon ball.

To accompany the skewers in a bowl, beat the yogurt until it is very liquid, add a few drops of lemon juice, mustard to taste and salt.

Serve the skewers and cover them with a little of the natural yogurt sauce.

Pickled watermelon


  • ¼ cup of peeled and seeded watermelon.
  • ¼ teaspoon garlic powder.
  • 2 tablespoons of cherry honey.
  • 2 tablespoons of vinegar.
  • 1 tablespoon of olive oil.


In a bowl place all the ingredients, mix well and place in a jar with a hermetic seal.

Store in the refrigerator and serve as a snack or as a garnish to accompany a fillet of beef, fish or chicken.

Watermelon salad

The secret to making this watermelon salad really tasty is that it should be served immediately after it has been prepared.

Ingredients (for 4 people)

  • 2 cups of seedless watermelon cut into small cubes.
  • ½ cup crumbled low-fat cheese.
  • ½ cup of finely chopped onion.
  • 6 cups of chopped spinach.
  • Pepper.


In a bowl mix the cheese, spinach, watermelon and onion.

At the moment of serving add vinegar and pepper to taste.

Watermelon and tomato juice


  • 1 watermelon peeled and cut into cubes.
  • 2 tomatoes without skin and cut into cubes.


Place the watermelon without the shell, without seeds and cut into small cubes and the tomatoes also cut into medium cubes, and possibly remove the seeds.

Process until obtaining a thick and homogeneous juice.

Take to the refrigerator for an hour and serve very cold.

Watermelon popsicles

These watermelon popsicles also have orange and in addition to being delicious it only provides 25 calories, which is why they are perfect for the diet to lose weight.


  • 250 grams of watermelon.
  • 1 large orange
  • juice of one lemon.
  • 1 tablespoon of sugar (optional).


Remove the peel from the orange and also the white skin that covers it and gives a bitter taste to the preparation, cut into cubes and place in the blender glass

Add the watermelon, also peeled and cut into small cubes, and the lemon juice to the previous preparation.

Process everything for 1 minute at medium speed.

If you want to add the tablespoon of sugar and process for 5 more seconds

Pour the mixture into the special ice lolly molds and place in the freezer for 2 or 3 hours.


In reality, the Watermelon Diet is similar to many other fast diets to lose weight, since the only difference is that instead of eating a variety of fruits, they are replaced by watermelon or juices of this fruit.

The best or most effective thing that can stand out from this Watermelon Diet, also known as the pin diet , is that it has a diuretic effect, therefore it is recommended for people who suffer from fluid retention and also need to eliminate toxins and cleanse their organism.

In any case, we must always bear in mind that it is a fast diet and should not be done for more than 5 days, but if any symptoms of discomfort appear immediately, it should be suspended and consult with the doctor.

Sources and References

  • Uanl (Autonomous University of Nuevo León, Mexico)

Diet supplemented with watermelon to reduce weight in obese people

  • Spanish Nutrition Foundation


  • University of Granada

Lifestyles and diet