We will show you two types of Watermelon diet, one that works on a longer term (9-13 days) and a shorter one that consists of a 5-day meal plan.
The Long Term Plan
There is one long-term Watermelon Diet which is in fact a detox diet, but since it cuts back calories, it’s also an effective way of losing weight. This diet is easy to follow although like with any diet, it’s recommended you seek the doctor’s advice before following it. The Watermelon diet consists of two stages:
Stage 1
The first stage is actually a mono diet. For three days you have to eat nothing else but watermelon. It is restrictive in both calories and nutrients, although for a healthy individual there shouldn’t be any problems, since it only lasts 3 days.
Stage 2
The second stage will include 2 meals a day, watermelon being used as a snack between them. This stage lasts between 6-10 days. It’s not as restrictive as the first phase of the diet, but it does provide little food variety. We recommend following this stage for the minimum period, meaning 6 days.
Since watermelons have a lot of water, you might not feel the need to drink plain water. You should only drink plain water if you feel thirsty between meals and snacks.
Breakfast
– 1 bowl of whole cereals with milk
– 1 slice of cheese
Snack
– 2-3 slices of watermelon
Lunch
– Your choice of the following: grilled or boiled chicken (skinless), fish or lean beef with no added fats.
– 1 salad made with any vegetables you want. As dressing you can only use a few drops of olive oil and small amounts of vinegar or lemon.
Dinner
– 2-3 slices of watermelon
The Five Day Watermelon Diet Plan
This diet also has great detoxifying effects, but it lasts only 5 days and introduces a wider food variety than the long-term watermelon diet. The diet is effective, as long as you stick to the meal plan.
This means you cannot add any extra calories to it.
Day 1
Breakfast
– 1 slice of watermelon
– 1 cup of coffee or green tea
Lunch
– 150 grams of boiled lean beef
– 150 grams of boiled rice
– 1 slice of watermelon
Dinner
– 60 grams of cottage cheese
– 1 slice of whole bread
– 1 slice of watermelon
Day 2
Breakfast
– 1 slice of watermelon
– 1 slice of toast
– 1 cup of coffee or green tea
Lunch
– 100 grams of boiled skinless chicken
– 1 slice of whole bread
– 1 slice of watermelon
Dinner
– 100 grams of grilled fish (any fish you like)
– 100 grams of boiled rice
– 2 slices of watermelon
Day 3
Breakfast
– 1 slice of watermelon
– 1 slice of toast
– 1 cup of coffee or green tea
Lunch
– 50 grams of pasta with tomato sauce
– 3 slices of watermelon
Dinner
– Vegetable salad
– As much watermelon as you want
Day 4
Breakfast
– 2 slices of watermelon
Lunch
– 1 bowl of cream broccoli soup (cover 3 cups of broccoli and ½ onion with water, bring to a boil and puree with a blender or food processor. Add salt to taste)
– 1 slice of whole bread
– 2 slices of watermelon
Dinner
– 3 medium potatoes (oven-baked)
– 2 slices of watermelon
Day 5
Breakfast
– 3 slices of watermelon
Lunch
– 150 grams of boiled lean beef
– As much watermelon as you want
Dinner
– 1 slice of whole bread
– 60 grams of cottage cheese
– 3 slices of watermelon
Both long-term and short-term meal plans are in fact low-calorie diets. If you don’t have any health problems the Watermelon diet won’t do you any harm. Nevertheless, the severe calorie restriction and little food variety can make you prone to overeating once the diet is over. As soon as you get off this diet plan try to incorporate whole, nutritious foods in your meals and stick to regular-sized portions.
If you’re also exercising during this diet you should keep your workouts light. Since the Watermelon diet provides only few calories, you may feel tired, dizzy and/or lightheaded if your workouts are too intense. If you experience these or other unpleasant symptoms it’s definitely recommended you stop following this diet.
Even if you really love watermelons it doesn’t mean the Watermelon Diet is suitable for you. There are plenty of weight-loss programs you can choose from so feel free to check our dedicated section for more diet plans, weight-loss tips and information!
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