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Going on a diet is a difficult thing to do in the summer. As the days get hotter, the treats in your fridge get even tastier; especially if you're a fan of the traditional summer junk foods -- ice creams and other sugary frozen foods. Add to that the fact that it's too warm outside to go for a run, and you know you might end up piling on a few pounds during the season. So if you want to continue on your weight loss journey and get that beach body before your next bachelors-only beach vacation, you're going to have to figure out how to lose weight stat. Luckily for you, we did some digging of our own and found some answers.
If you're looking for summer detox diets to help you lose weight, the watermelon diet is the best way you can accomplish your fitness goals. The watermelon diet is naturally detoxifying. It will help you curb your appetite, flush out toxins from your system and also help improve digestion. The watermelon fruit is perfect for the summer as it comprises 90 per cent water, which will keep you hydrated as well as rejuvenated all day long. Watermelon is an excellent diuretic -- something that increases production of urine -- and is also good for people with diabetes as it contains natural sugar.
What is the watermelon diet and how to lose weight with it
According to Amrita Parab, Nutritionist and Patient Relationship Manager at the Digestive Health Institute by Dr. Muffi, "The watermelon diet is recommended only for about 5-7 days, wherein only watermelons are to be consumed all day from breakfast until dinner. A short-term version of this diet lasts for somewhere around 3-5 days where all meals are substituted with watermelons. 3 large watermelons weighing 9 kg each are to be consumed over this period. The longer version of this diet, which may vary from 7-10 days, includes watermelons as mid meals snacks and other lighter meals as well."
The watermelon diet will definitely aid in weight loss because the diet which only includes consumption of watermelons all day long is sure to cause a dramatic calorie and protein deprivation along with nearly zero fat intake, as per Parab. She explains, "The high water percentage and decent fibre content of 2 gm per serving is the highlight of this fruit. This adds to the satiety value, hence the individual lands up taking significantly lesser calories per day, eventually resulting in weight loss."
One portion or serving of watermelon in a medium-sized bowl which is 100 gm contains about 35 calories, suggests Parab. The fiber content in watermelon helps you feeling full for long and keeps you from overeating. It also keeps you hydrated, which is essential if you want to know how to lose weight, especially in the hot weather. Being a diuretic and a food that helps improve nutrient absorption, it eases liquid and waste elimination from the body. This makes it a perfect cleansing fruit.
As far as weight loss with the help of the watermelon diet goes, it depends from person to person according to your dietary pattern, physical activity, age and other such factors. Parab says, "The watermelon diet is a fad diet due to its short span of time and such a form of weight loss is neither long-lasting nor healthy. It could also happen that the initial weight loss is in fact only water loss from the body as watermelon also tends to have a mild diuretic effect. But on returning to the regular dietary pattern, all the weight is gained back."
Parab further highlights how the watermelon diet exactly helps you lose weight. According to her, while you're on the watermelon diet, you're in a state of starvation. She says, "there is a sudden deprivation of caloric intake and zero intake of proteins hence weight loss is evident within the first 5-7 days."
You are exerting energy from your body with your daily activities, and you require sufficient nutrients from your food to replenish the energy. While on the watermelon diet, your body will utilise stores for various physiological functions and activities but in the bargain gets no replenishment, so this results in temporary weight loss.
What are the health benefits of adding watermelon to your diet?
Apart from good water content and fiber content, watermelons contain antioxidants like lycopene, vitamin C, and beta-carotene. Additionally, they have distinct electrolyte levels (potassium). Parab explains that the lycopene content, which is a desirable antioxidant, is highest in watermelons. "Lycopene acts as a scavenger which helps in flushing out unwanted toxins. The vitamin C content of watermelons helps in cleansing the free radicals, which is a predisposing factor for cancer. The electrolyte levels of this fruit is another benefit. These electrolytes help in maintaining cell homeostasis."
Parab lists a few health benefits of watermelon:
Watermelon aids in electrolyte balance and hence helps prevent muscle cramps.
The antioxidant army (Vitamin A, C, lycopene) helps in anti-inflammation, anti-ageing.
The fibre content improves the satiety value and gives a feeling of fullness, hence it has a positive effect on weight loss
The natural sugar of this fruit is not very high and it can compensate for your sweet intake without making you consume a lot of calories.
It is a natural viagra since it is rich in the amino acid, arginine and by improving the blood circulation it can possibly help in reducing erectile dysfunction.
Another amino acid - citrulline which is present in watermelon is converted to arginine and this, in turn, has a role to play in wound healing.
What are the different ways to include watermelon in your diet?
Similar to all other fruits, it is best to consume watermelon on an empty stomach or in between meals as a healthy snack, advises Parab. Watermelon is a great fruit to consume in the summer. With the soaring temperatures and a constant feeling of dehydration, the water content of the fruit and the electrolyte balance comes to the rescue.
Parab explains that watermelon is not only refreshing to consume during the summer but the natural sugar content in the fruit also takes care of hypoglycemia by preventing the blood sugar levels from dipping when there are long gaps in between two meals. Watermelon can also be considered as an alternative for a major meal provided it is not done on a long-term basis.
There are several ways you can include watermelon in your diet. Parab suggests that you could make yourself a watermelon smoothie, consume it in the form of fresh juice without added sugar, add pieces of watermelon in regular water for some rejuvenating flavour, make ice chips with tiny watermelon pieces, eat it in the form of salad with other healthy ingredients or eat it as a fruit by itself.
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