Home Diet Watermelon Diet: What Is It? Does it work? Potential Risks?

Watermelon Diet: What Is It? Does it work? Potential Risks?

by Altaf
Watermelon Diet

“Watermelon Diet” after hearing this you must be wondering does watermelon diet help lose weight? The answer is YES, it is a very effective diet. The Watermelon diet food is not only healthy it is an aid to weight loss. Though it is a quick and steadfast way to lose weight it has been a rage for many obvious reasons. The best part of watermelons is that they keep you hydrated in summers. It is also filled with a good dose of nutrients. Like any other diet, it promises to shed your extra kilos. You must be having many more questions in your mind regarding the diet like how is watermelon good for a diet? Is it ok to eat watermelon on the keto diet? And most important how to do a watermelon diet? In this article, we will be helping you with everything about the Watermelon diet or watermelon fasting.

What is a Watermelon Diet?

What is a Watermelon DietIn a watermelon diet, you have to eat only watermelons on a diet that helps detox and cleanse your body fat by following many different diet patterns. There are a few versions of the diet and all watermelon diet consist of eating watermelons in different portions. Some follow the diet strictly for 3 days and some go for a long-term watermelon diet for two weeks there are 2 major types: a short-term diet and a long-term diet.

Different Versions of the Watermelon Diet

Different Versions of the Watermelon Diet

There are many different versions you will find for a watermelon diet. Below we have mentioned some for your reference, again it is highly recommended to consult your nutritionist first.

Short-Term Watermelon Diet

The short-term diet is short but strict where you have to eat only watermelons.  This watermelon only diet of 4 to 5 days after which you can return to your normal diet. This is the most followed version of the diet as it is for a very short duration plus it has good detoxifying effects on your body.

There is some short-term version of the diet where you need to eat 3 large watermelons that should be of 9 kgs approximately in over 4 to 5 days after which you can continue having your normal diet.

Long Term Watermelon diet

In this version of watermelon diets, you have to eat only watermelons for 3 days post which you have to add more items in your diet. And then slowly you can add watermelon between your two meals as a snack. This long-term diet can last for 6 to 10 days. There are no hard and fast watermelon diet rules in a long term diet after 3 days as in this diet is not restricted to the only watermelon you can add some low-calorie foods like cereals, grilled vegetables, and salads to your diet.

Atkins Diet Watermelon

As it is proven that a cup of watermelon contains 11g of carbs that limit the intake of watermelon here but if you are in Atkins 20 phase 3 or 4 or Atkins 40 then you can have and enjoy watermelon in summer.

Watermelon On The Keto Diet

If you are following the keto diet then the first question that will come in your mind is that is watermelon good for the keto diet? As you know most of the fruits are hi in carbs so in a ketogenic diet you can enjoy a very small portion of fruits. A 1 cup that is approximately 152 grams of diced watermelon has 11.5g of carbs and 0.5g of fiber. So, in the keto diet watermelon can fit in your diet as per what else you eat the whole day.

Watermelon Mono Diet

In a watermelon mono-diet, you are restricted to eat only watermelons for approximately 3 days for breakfast, lunch, and dinner. After this, you can go back to your normal diet. This is the easiest way to lose weight in a short time.

Watermelon Detox Diet

The watermelon Juice diet helps you detoxify your body. For a glass of tasty watermelon detox water, you need to take some fresh watermelon cubes, some slices of lemon, some mint leaves, a piece of ginger, and ice cubes. Place all these in a jar and add drinking water to it. The beverage is ready for you to have it the whole day.

5 Days Watermelon Diet for Weight Loss

5 Days Watermelon Diet for Weight Loss

Here a 5 Day Watermelon diet weight loss plan for you. That will help you shed some extra kilos.

Day 1 

In Breakfast – 2 Whole Grain Crackers, 1 Watermelon Slice, and a cup of green tea

In Lunch – 100 grams of boiled lean meat and a cup of watermelon

In Dinner – Cottage cheese 60 grams and a cup of watermelon

Day 2 

In Breakfast – an apple or a slice of whole-grain toast with 1 Watermelon Slice and a cup of green tea

In Lunch – a slice of watermelon and 100 grams of skinless chicken boiled

In Dinner – 1 slice of bread made of whole-meal and 100 grams of grilled fish

Day 3 

In Breakfast – 1 Whole Grain toast, 1 Watermelon Slice, and a cup of skimmed milk

In Lunch – 3 slices of watermelon and a bowl of white bean soup

In Dinner – 2 slices of watermelon and a vegetable salad

Day 4 

In Breakfast – 2 Watermelon Slices, an egg, and a cup of green tea or coffee

In Lunch – a slice of whole bread, 1 bowl of broccoli or chicken soup, and 2 slices of watermelon

In Dinner – 3 boiled potatoes of medium size

Day 5 

In Breakfast -a banana, 3 Watermelon Slices and a cup of green tea & coffee

In Lunch – 150 grams of boiled lean meat and a watermelon (the quantity you wish to eat)

In Dinner – Cottage cheese 60 grams and a 1 whole bread slice

Watermelon Diet Results

Watermelon Diet Results

The watermelon diet is adopted by many as it is a very effective diet. You will find hundreds of Watermelon Diet Review and Watermelon diet success stories as it has given result to all of them. You will find that the results of the watermelon diet before and after having a big difference if you follow the diet properly and wisely. Most people follow the watermelon diet for a week or so and get good results.

Watermelon Diet Benefits

Watermelon Diet Benefits

There are many benefits of having watermelons plus it is the perfect fruit for summers. This diet is one of the healthiest diets. The diet is very effective as watermelon cleanse your body and help weight loss. It is very high in fiber and is water content. It is recommended to always consult your doctor or nutritionist before following any diet.

  1. The first and best part of a watermelon is that it keeps you hydrated
  2. Watermelon is packed with vitamin C, Vitamin B1, Vitamin B6, beta-carotene, potassium, lycopene, and magnesium.
  3. Watermelons have very low calories in it. It is studied that 100 grams of watermelon have just 30 calories, 0% of saturated fat, and only 6 grams of sugar.
  4. Watermelon is one fruit that has 92% of the water in it that will fill you up. A single slice of watermelon has 5% of daily intake fiber.
  5. Watermelon contains L-citrulline which is converted into amino acid by your body which boosts your blood circulation and also helps your blood vessels to relax. This helps you repair or heal the soreness of muscles and wounds when you are doing some hard work out for shedding off some weight.

Watermelon Diet Pro and Cons

Watermelon Diet Pro and Cons

Every diet has its pros and cons and so does the watermelon diet. Like every diet, this diet also comes with some warnings.


The major benefit of the watermelon diet is that it helps you lose weight and keeps you hydrated. It has many vitamins and minerals that keep you fit. It helps your body to increase acid that burns fats. It detoxes your body and removes toxins and impurities


This diet leaves you without any dietary source of protein as per Marcus. Study shows that this is a type is a fad-type diet that does not work for the long run. Once you start having your normal diet you can regain weight again. Another thing to consider is that watermelon does not have any fat in it which is an essential nutrient for your body. So people with any health conditions should avoid this watermelon diet.

Who should avoid the Watermelon diet?

As mentioned above watermelons do not contain any fat and protein in it which is a very essential nutrient for the body. So, people with a health condition like diabetes and others should avoid going for a watermelon diet. It is also not recommended for children and pregnant women.

Read Also: Potato Diet For Weight Loss: How does it work? Simple Tips & Review


Can you lose weight by eating watermelon?

Yes, you can lose weight by eating watermelon the reason behind this is that 90% of the watermelon is water. It keeps you full for a long time and it is a huge source of an amino acid known as arginine which helps to burn fat very quickly.

What is the watermelon Diet?

A watermelon diet is more cleansing as watermelon has 90% of water. It lows the intake of calories and gives your body vitamins and minerals. It keeps you hydrated and refreshing the whole day

Does watermelon burn belly fat?

Watermelon is a food that is rich in lycopene and it increases the arginine level in your body which is an acid that helps your body to burn fat.

What happens if you eat the only watermelon?

It’s not an official diet but it is like a cleanse because watermelon is very high in water. This helps you lose weight and also get rid of toxins, salts, and impurities. You can follow the diet as per your nutritionist or doctor


Watermelon and diet have a great connection in them as watermelons keep your stomach full for a long time as it consists of 90% water in it. Although watermelon doesn’t have any protein or fat in it the diet is highly not recommended for pregnant women, children, diabetics, and people having some health issues. You can go for a short-term or long-term watermelon diet and return to your normal diet soon after. Also, you may see that as soon as you return to your daily intake of food you may gain some weight again. It is recommended that you consult your doctor or nutritionist before you go for a watermelon diet.

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