Forward, vitamin specialists share the advantages and dangers of the watermelon food plan and whether or not or not it’s really useful for weight reduction.

Meet the specialists: Keri Gans, RD, is a New York-based registered dietitian and writer of The Small Change Weight-reduction plan, a ebook about incorporating small adjustments and wholesome habits to make sure a lifetime of fine well being. Samantha Cassetty, RD, is a New York-based registered dietitian and co-author of Sugar Shock, a guidebook to cut back sugar consumption and dwell a more healthy life.

What’s the watermelon food plan, precisely?

The watermelon food plan is a phenomenon that appeared to realize reputation in 2022 on social media and isn’t an official food plan plan, says Samantha Cassetty, RD, a dietitian and co-author of Sugar Shock. The origins of the food plan are considerably unknown and it seems there isn’t any official “plan” to comply with.

Nevertheless, it’s usually framed as a cleanse or “detox” during which customers eat solely watermelon for a set period of time. Length varies—some TikTokers eat watermelon consecutively for 3 days in a row, whereas others declare to have adopted the routine for 30 days or extra.

Based mostly on social media, it appears there are numerous methods to method the watermelon food plan. One TikTok person blended watermelon with lemon and contemporary mint and consumed six bottles a day for seven days. One other person drank watermelon as juice for 3 days earlier than returning to their common food plan and stated they misplaced 12 kilos within the course of (additionally they known as out how the food plan gave them leg cramps, supposedly as a result of lack of vitamins).

Individuals are drawn to the watermelon food plan’s detox-like impact, nevertheless, the concept that it cleanses your system, so to talk, isn’t essentially correct. “The thought is to clear toxins and kickstart weight reduction with out feeling too hungry, [but] you don’t must eat a kind of meals to detox the physique,” says Cassetty. “Your physique is designed to remove toxins on [its] personal—that is what your kidney and liver do for you every single day naturally,” she factors out.

Advantages Of The Watermelon Weight-reduction plan

There isn’t a scientific proof to help a watermelon cleanse. That stated, watermelon itself is a nutritious meals filled with nutritional vitamins and antioxidants, based on the U.S. Division of Agriculture (USDA). It comprises vitamin A, which might help your imaginative and prescient and immune system, per a research revealed within the Journal of Scientific Medication—together with vitamin C and vitamin B6, which have related immune-boosting advantages. Watermelon additionally comprises lycopene, which has been linked to decreases in coronary heart illness and sure cancers, per the USDA. Moreover, the amino acids in watermelon could assist cut back blood strain and help train efficiency, based on a current research.

Watermelon is a low-calorie fruit that’s made of roughly 90 % water, per the USDA—so in case you’re making an attempt to remain hydrated and obtain a calorie deficit, it could be a useful snack for weight reduction. Each day watermelon consumption could assist cut back physique weight and physique mass index (BMI), per a research revealed in Vitamins, and consuming it often could assist you to reduce weight as a result of its low sodium, saturated fats, and ldl cholesterol, based on a current research.

Dangers Of The Watermelon Weight-reduction plan

Regardless of its advantages, the fruit-forward fad food plan can include dangerous unwanted effects. “Drastically lowering calorie consumption could make you’re feeling dizzy, lightheaded, and nauseous,” Cassetty says. Consuming tons of fruit may overwhelm your GI system and probably result in fuel, bloating, and diarrhea, she provides.

“[The watermelon diet] will not be appropriate if you’re pregnant, nursing, or when you’ve got a well being situation, consuming dysfunction, or historical past of disordered consuming,” Cassetty says. It’s additionally not really useful in case you work out rather a lot since watermelon doesn’t comprise sufficient gasoline for exercise and restoration, she provides. The food plan additionally negatively impacts your skill to answer starvation cues, take pleasure in nourishing meals, and may hinder your skill to be taught what a well-balanced meal really is, Cassetty says.

Finally, that is an excessive food plan that specialists advocate you keep away from. “Any food plan that goals to limit units the person up for final failure,” says Keri Gans, RD, the writer of The Small Change Weight-reduction plan. The watermelon cleanse focuses on a “fast repair” reasonably than introducing sustainable wholesome habits to kickstart weight reduction, which in itself is problematic, she says.

Does the watermelon food plan work for weight reduction?

By solely consuming watermelon (which, once more, is generally water), you’ll doubtless see weight adjustments inside just a few days. Nevertheless, the watermelon food plan is a short-term answer and isn’t a sustainable weight reduction follow. “You’ll [likely] lose water weight, however when you begin consuming different meals, all of your weight will come again,” Gans says.

The pattern can appear interesting for folk on a weight reduction journey because it feels attainable and lasts a short while in comparison with different food plan plans, says Cassetty. “[It] appears extra approachable than different fasting protocols as a result of it is rather clear reduce,” she says. “When consuming feels overwhelming, having a transparent plan feels doable.” However by eliminating different meals and solely specializing in one, you aren’t studying something about wholesome consuming habits, Gans provides.

The underside line? Watermelon may match briefly, but it surely shouldn’t be the solely factor you’re consuming for weight reduction. “Despite the fact that watermelon is a wholesome meals, it isn’t wholesome to exist on watermelon alone—and that may be the identical for any single meals, whether or not it’s cake or kale,” Cassetty says. By solely specializing in one merchandise, you’re eliminating important proteins and wholesome fat, that are important vitamins for the physique, she says.

How To Jumpstart A Weight Loss Journey As an alternative

If weight reduction is your fundamental purpose, there are more healthy choices on the market than the watermelon food plan, says Gans. Consultants advocate shifting your mindset away from limiting meals and as a substitute specializing in what it’s best to embrace. “You can begin by including a fruit to your breakfast, then including a vegetable to your lunch and dinner,” says Cassetty. That is particularly useful since most individuals don’t get sufficient fruits and veggies basically, she says.

Though Cassetty and Gans don’t advocate the watermelon food plan, consuming the favored fruit might assist speed up weight reduction if mixed with different balanced meals teams. For instance, consuming watermelon as a snack could assist you to remove cravings in between meals or operate as a dessert substitute that can assist you in the reduction of on sugar, they are saying. Finally, integrating watermelon into your food plan might help with weight reduction, however shouldn’t be seen because the end-all, be-all answer.

Lauren Dresner is a New York Metropolis-based author with a psychology and premedical background. When she isn’t writing, studying, or listening to her favourite wellness/way of life podcasts, she’s tackling her health objectives and experimenting with numerous cooking tasks.